Obesity: Herbs & Supplements that Help

Dr. James Manos (MD)

July 5, 2019

Herbs & dietary supplements for treating obesity

(with green color are the herbs & dietary supplements that I consider more important for this issue):

·    There are many nutritional supplements on the market for weight loss. Avoid those with ephedrine, thyroxin, caffeine (also contained in the herb Guarana), and iodine (also contained in the herb kelp but keep in mind that it is contraindicated in individuals with hyperthyroidism). Thyroxin, ephedrine, and caffeine may cause cardiac (heart) arrhythmias.

·         Grapefruit

   A study assessed the effects of grapefruit and grapefruit products on body weight and metabolic syndrome. The study concluded that although the mechanism of this weight loss is unknown, it would appear reasonable to include grapefruit in a weight reduction diet.

·       Apple cider vinegar

·         Black tea

A study on mice showed that Gallic acid (GA) contributes to the anti-obesity effect of Chinese black tea extract (BTE) as an active constituent by inhibiting pancreatic lipase activity.

·         Catechins  

A human study concluded that daily consumption of tea containing 690 mg catechins for 12 weeks reduced body fat, suggesting that ingesting catechins might be useful in preventing and improving lifestyle-related diseases, mainly obesity.

The findings of another human study suggest that green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum triglycerides.

A meta-analysis concluded that administration of green tea catechins (GTCs) with caffeine is associated with statistically significant reductions in body mass index (BMI), body weight, and waist circumference (WC); however, the clinical significance of these reductions is modest at best.

A study in mice concluded that long-term consumption of tea catechins is beneficial for suppressing diet-induced obesity. It may reduce the risk of associated diseases, including diabetes and coronary heart disease.

·         Green tea extract

Clinical studies suggest green tea extract may boost metabolism and help burn fat. One study found that the combination of green tea and caffeine improved weight loss and maintenance in people who were overweight and moderately obese. Some researchers think that substances in green tea called catechins are responsible for the herb's fat-burning effect.

A study proposed that the green tea extract, via its catechin-polyphenols and caffeine, is useful in stimulating thermogenesis by relieving inhibition at different control points along with the NA (noradrenaline, a neurotransmitter)-cAMP axis. Such a synergistic interaction between catechin-polyphenols and caffeine to augment and prolong sympathetic stimulation of thermogenesis (the process of heat production in organisms) could be of value in assisting the management of obesity.

A study concluded that green tea could reduce body weight in obese Thai subjects by increasing energy expenditure and fat oxidation.

·         Chlorogenic acid & caffeic acid – coffee/ green coffee bean extract (GCBE)

A human study concluded that chlorogenic acid-enriched instant coffee appears to have a significant effect on the absorption and utilization of glucose from the diet; if this coffee is used for an extended time, it may result in reduced body mass and body fat when compared with the use of standard instant coffee.

In a study, chlorogenic acid seemed more potent for body weight reduction and regulation of lipid metabolism than caffeic acid.

A study in mice concluded that caffeic acid and chlorogenic acid improve body weight, lipid metabolism, and obesity-related hormone levels in high-fat-fed mice – chlorogenic acid seemed more potent for body weight reduction and regulation of lipid metabolism than caffeic acid).

A study on mice concluded that green coffee bean extract (GCBE) is possibly effective against weight gain and fat accumulation by inhibiting fat absorption and activating fat metabolism in the liver. Caffeine was found to suppress fat absorption, while chlorogenic acid was found to be partially involved in the suppressive effect of GCBE that reduced hepatic (liver) TG (triglycerides) levels. Phenolic compounds such as neochlorogenic acid and feruloyl quinic acid mixture, except chlorogenic acid, can enhance hepatic (liver) CPT (carnitine palmitoyltransferase) activity.

A human study suggests that green coffee extract product GCA (TM) may be an effective nutraceutical in reducing weight in pre-obese adults and an inexpensive means of preventing obesity in overweight adults.

           Resveratrol

The polyphenol resveratrol activates SIRT1 in an in vitro assay and produces changes that resemble CR in vivo, including improvements in insulin sensitivity, endurance, and overall survival in obese mice.

Resveratrol is a substance found in the skins of grapes and certain other plants, fruits, and seeds. It is made by various plants to help defend against invading fungi, stress, injury, infection, and too much sunlight. It is being studied in the prevention of cancer and heart disease. It is a type of antioxidant polyphenol.

Evidence suggests that resveratrol (found in red wine, grapes, and olive oil) may be extremely potent. Lab studies have demonstrated that it increases cell survival and has been shown to increase the lifespan of worms and fruit flies.

Studies demonstrated in baker’s yeast cells a longevity gene called Sir2 (silent information regulator 2), a sirtuin. This gene expands lifespan by decreasing DNA instability. In mammals, a similar gene is known as SIRT1. Many researchers support that the Sir2 gene is expressed on calorie restriction (CR; see the separate chapter). CR  in mice and rats increased longevity by 30% – 40%. Similarly, in mammals, a CR diet ends up in the increased activity of the SIRT1 gene. Resveratrol is a substance found by Sinclair that activates Sir2/SIRT1 gene in yeast, nematode worms, Drosophila (fruit flies), and mice with a high-calorie intake; thus, it expands their lifespan. However, other research in Drosophila (a fruit fly), yeast, worms, and normal mice didn't ascertain this lifespan extension. However, Italian researchers found that resveratrol expands the lifespan in vertebrate fish by 59%.

Previous research demonstrated that resveratrol possesses promising properties for preventing obesity. Endoplasmic reticulum (ER) stress was proposed to be involved in the pathophysiology of both obesity and hepatic (liver) steatosis (‘fatty liver’). In a study, the authors hypothesized that resveratrol could protect against high-fat diet (HFD)-induced hepatic steatosis and ER stress and regulate the expression of genes related to hepatic steatosis. Rats were fed either a control diet or an HFD for 12 weeks. After 4 weeks, HFD-fed rats were treated with either resveratrol or a vehicle for 8 weeks. The results showed that resveratrol can prevent hepatic ER stress and regulate the expression of peroxisome proliferator-activated receptor delta, ATP citrate lyase, suppressor of cytokine signaling-3, tumor necrosis factor-alpha, and interleukin-1beta in diet-induced obese rats, and these effects likely contribute to resveratrol's protective function against excessive accumulation of fat in the liver.

Resveratrol is a natural polyphenolic compound that activates nicotinamide adenosine dinucleotide-dependent deacetylase SIRT1. Resveratrol has recently been shown to exert potent antidiabetic actions when orally delivered to animal models of type 2 diabetes. However, the tissue(s) mediating these beneficial effects are unknown. Because SIRT1 is expressed in the central nervous system (CNS) neurons known to control glucose and insulin homeostasis, scientists have hypothesized that resveratrol antidiabetic effects are mediated by the brain. A study reported that long-term intracerebroventricular infusion of resveratrol normalizes hyperglycemia (high blood glucose) and dramatically improves hyperinsulinemia (high blood insulin) in diet-induced obese and diabetic mice.  In conclusion, these results unveiled a previously crucial unrecognized role for the CNS (central nervous system) in mediating resveratrol's anti-diabetic actions.

·         Saffron

Dried stigmas of the plant Crocus sativus (‘Satiereal™’) may reduce snacking and enhance satiety through its suggested mood-enhancing effect - thus, it may help with weight loss.

·         L – carnitine 

Although L-carnitine has been marketed as a weight loss supplement, no scientific evidence shows it works in reducing weight. However, some studies show that oral carnitine reduces fat mass, increases muscle mass, and reduces fatigue, which may contribute to weight loss in some people.

L-carnitine supplementation has been used to reduce obesity caused by a high-fat diet, which is beneficial for lowering blood and hepatic lipid (fats) levels and ameliorating fatty liver. In a study, the authors developed a time-delayed pattern of eating and investigated the effects of l-carnitine on irregular eating-induced adiposity (fattiness) in mice. After an experimental period of 8 weeks with l-carnitine supplementation, l-carnitine significantly inhibited body weight increase and epididymal fat weight gain induced by the time-delayed feeding. Also, l-carnitine administration decreased levels of serum alanine aminotransferase (GPT), glutamic oxalacetic transaminase (GOT) (sGPT & sGOP are liver function enzymes; fatty liver on obesity may increase them), and triglyceride (TG), which were significantly elevated by the irregular feeding. Moreover, mice supplemented with l-carnitine did not display glucose intolerance-associated hallmarks found in irregular feeding-induced obesity. 

A study investigated the influence of dietary supplementation with l-carnitine on metabolic rate, fatty acid oxidation, weight loss, and lean body mass (LBM) in overweight cats undergoing rapid weight reduction. The animal study involved 32 healthy adult neutered colony-housed cats. Cats fattened through unrestricted ingestion of an energy-dense diet for 6 months were randomly assigned to 4 groups and fed a weight reduction diet supplemented with 0 (control), 50, 100, or 150 μg of carnitine/gram of diet (unrestricted for 1 month, then restricted). Following weight loss, cats were allowed free feeding of the energy-dense food to investigate weight gain after test diet cessation. The study concluded that dietary l-carnitine supplementation appeared to have a metabolic effect in overweight cats undergoing rapid weight loss that facilitated fatty acid oxidation.

·         Lecithin

Although lecithin is often advertised as a ‘fat burner’, an in vitro study concluded that lecithin is involved in adipogenesis (the process of cell differentiation by which preadipocytes become adipocytes) and lipogenesis (the process by which acetyl–CoA, an intermediate stage in the metabolism of simple sugars such as glucose, is converted to fatty acids) and hepatic (liver) lipid (fat) accumulation and it is implicated in obesity and hepatic steatosis (fatty liver).

·         Liquorice [licorice; the root of Glycyrrhiza glabra)

One study found that the preparation of licorice may reduce body fat. Fifteen people of average weight consumed 3.5 g of licorice each day for 2 months. Body fat was measured before and after treatment. Licorice appeared to reduce body fat mass and suppress the hormone aldosterone; however, the people in the study retained more water.

Another study found that a topical preparation of glycyrrhetinic acid (a licorice component) reduced fat thickness on the thigh in human subjects.

A third study found that people who took 900 mg of licorice flavonoid oil daily for 8 weeks had decreases in body fat, body weight, body mass index, and LDL cholesterol (΄΄bad΄΄ cholesterol) levels.

Note: High doses and/or prolonged use of licorice may cause serious adverse effects. Large doses of glycyrrhizinic acid and glycyrrhetinic acid in licorice extract can lead to hypokalemia (decreased blood potassium) and severe increases in BP (blood pressure). To reduce the chance of these severe side effects, deglycyrrhizinated licorice (DGL) preparations are available.

·         Melatonin

Trials showed that chronic melatonin supplementation in drinking water reduced body weight and abdominal fat in animals (especially in middle-aged rats). The weight loss effect of melatonin did not require the animals to eat less and be physically more active.

·         Soluble fibers such as psyllium, pectin, and guar gum

They may make people feel full and less hungry so that they eat less and lose weight.

Clinical studies and human case reports suggest that soluble fiber, such as psyllium, pectin, and guar gum, may make people feel full and less hungry, so they eat less and lose weight.

Research also suggests that high intakes of dietary fiber may help prevent weight gain in the waist circumference.

·         Omega – 3 fatty acids// fish oil

Some evidence shows that eating fish improves weight loss and decreases blood sugar in overweight people and people with high blood pressure.

Also, preliminary research shows that taking a specific fish oil supplement of 6 grams daily (Hi-DHA, NuMega), providing 260 mg DHA/gram and 60 mg EPA/gram, significantly decreases body fat when combined with exercise.

·         Psyllium (Ispaghula)

Studies suggest that psyllium may make someone feel fuller and reduce hunger cravings.

A study concluded that products containing Plantago ovata, already taken by many people worldwide to control bowel function, may be a useful supplement in weight control diets as it affects fat intake and may have some effect on the subjective feeling of fullness.

·         Prebiotics

Many studies describe characteristic differences between the composition and/or activity of the gut microbiota of lean individuals and those with obesity. However, these data are controversial, as they suggest that specific phyla, classes or species of bacteria, or bacterial metabolic activities could be beneficial or detrimental to patients with obesity.

·        

·         Taraxacum officinale (the common dandelion)

A study indicated that Taraxacum officinale exhibits inhibitory activities against pancreatic lipase in vitro and in vivo.

·         Goji berry (wolfberry)

Α study investigated the impact of Lycium barbarum (goji berry) consumption on (1) caloric expenditure and (2) changes in morphometric parameters (waist circumference) in healthy human adults. The results show that Lycium barbarum consumption increases metabolic rate and reduces the waist circumference, relative to placebo-treated control subjects].

·         Yohimbine

A study that investigated the effects of yohimbine supplementation on body composition and exercise performance in professional soccer players showed that the percentage of body fat significantly decreased in the yohimbine group after the supplementation protocol; moreover, fat mass was significantly lower in the yohimbine versus placebo trial at post (after) supplementation assessment.

Another study on twenty female obese outpatients showed that Yohimbine significantly increased the mean weight loss in patients on a low-energy diet – with yohimbine, a steady level of effort-induced energy expenditure and sympathetic system activity was maintained.

Note from the writer: yohimbine is not safe to take.

·         Conjugated linoleic acid (CLA)

A human study showed that after 12 weeks, compared with the baseline, the body weight (BW), body mass index (BMI), total fat mass, fat percentage, subcutaneous fat mass, and waist-to-hip ratio decreased in the CLA group – the study concluded that the supplementation of CLA for 12 weeks in overweight and grade I obese Chinese subjects yielded lower obesity indices, with no apparent adverse effects.

The results of a study on mice indicated that CLA is functional as an anti-obesity supplement in the mouse model for postmenopausal (after menopause) women and that the anti-obesity effect of CLA is not estrogen-related.

The results of a study in hamsters indicated that in male hamsters fed a hypercholesterolaemic (with increased blood cholesterol levels) diet, the t8, c10+c9, t11-CLA mixture does not have an impact on blood lipid profile but is able to effectively reduce fat mass, without incurring an accompanying liver enlargement.

A human study concluded that supplementation with conjugated linoleic acid (CLA) and safflower oil (SAF) exerted different effects on body mass index (BMI), total and trunk adipose (fat) mass, and lean tissue mass in obese postmenopausal (after menopause) women with type 2 diabetes – supplementation with these dietary oils may be beneficial for weight loss, glycemic control (blood sugar control), or both.

·         Garlic/ aged garlic extract (AGE)

A study on mice suggests that Aged garlic extract (AGE) supplementation and exercise alone have anti-obesity, cholesterol-lowering, and anti-inflammatory effects. Still, the combined intervention reduces weight gain and triglyceride levels more than either intervention alone.

·         Piperine – black pepper

A study that investigated the antiadipogenic (that inhibits fat tissue development) activity of black pepper extract and its constituent piperine in 3T3-L1 preadipocytes (prodrome fat cells), as well as the underlying molecular mechanisms, suggests that piperine, a major component of black pepper, attenuates fat cell differentiation by down-regulating PPARγ activity as well as suppressing PPARγ expression, thus leading to potential treatment for obesity-related diseases.

·         Almonds

A study that evaluated the effects of a hypocaloric (with low calories), almond-enriched diet (AED) compared with a hypocaloric nut-free diet (NFD) on body weight and cardiovascular disease risk factors in the context of an 18-month behavioral weight management program concluded that the hypocaloric (with low calories), almond-enriched diet (AED) and hypocaloric nut-free diet (NFD) groups experienced clinically significant and comparable weight loss at 18 months; despite smaller weight loss in the AED group at 6 months, the AED group experienced more significant improvements in lipid profiles.

· 5 – HTP (5 – Hydroxytryptophan; serotonin synthesis precursor; produced commercially from the seeds of the African plant Griffonia simplicifolia)

·         

A few small studies have examined whether 5-HTP can help people lose weight. In one study, those who took 5-HTP ate fewer calories, although they were not trying to diet, compared to those who received the placebo. Researchers believe 5-HTP made people feel fuller (satiety) after eating, so they ate less. A follow-up study, which compared 5-HTP to a placebo during a diet and non-diet period, found that those who took 5-HTP lost about 2% of body weight during the no-diet period and another 3% when they dieted. Those receiving the placebo did not lose any weight. However, the doses used in these studies were high, and many had nausea as a side effect.

A human study on overweight females showed that the 5-hydroxytryptophan present in the Griffonia Simplicifolia extract, administered via spray to the oral (mouth) cavity, is adequately absorbed, as confirmed by the increase in 24-h urinary 5-HIAA, and that the supplementation of the diet of overweight women with 5-hydroxytryptophan increases the feeling of satiety associated with a decrease in BMI (body mass index).

The seeds of Griffonia simplicifolia Baill. are rich in 5-HTP (5-hydroxytryptophan), a direct precursor of the neurotransmitter serotonin. A study investigated the influence of the plant extract on male sexual behavior. The seed extract was orally (by mouth) administered to Sprague-Dawley male rats at three dose levels (25, 50, and 100 mg/kg), both acutely and subchronically (daily for 9 days). The results showed that daily administration of the extract dosed at 50 and 100 mg/kg for 9 days significantly reduced food intake and body weight. Finally, the microdialysis experiments showed a dramatic increase in 5-HT and its metabolite 5-HIAA.

A study evaluated the influence of a seed extract of Griffonia simplicifolia, dosed at 25, 50, and 100 mg/kg, on the sexual behavior of ovariectomized (with ovaries dissected) hormone-primed rats after acute and subchronic treatment. The results showed all the tested dosages were able to markedly decrease food intake and body weight after a 9-day treatment.

Note: 5-Hydroxytryptophan (5-HTP; serotonin synthesis precursor) is possibly unsafe. There is concern that it can cause a serious side effect called eosinophilia-myalgia syndrome. Some people think this side effect is only caused by a contaminant in some 5-HTP products, but there is insufficient scientific evidence to know if it is caused by 5-HTP, a contaminant, or some other factor. Until more is known, 5-HTP should be avoided. Side effects of 5-HTP are generally mild. At high doses, it is possible that serotonin syndrome, a dangerous condition caused by too much serotonin in the body, could develop. There were no specific studies in which Griffonia simplicifolia was implicated with developing eosinophilic myalgia syndrome or serotonin syndrome (at high doses). However, theoretically, as this herb is a source of 5-Hydroxytryptophan (5-HTP; serotonin), these adverse effects cannot be excluded after consuming this herb.

·         Guggul

     Guggul is a common ingredient in several Ayurvedic medicines used to treat obesity. Studies suggest that overweight people who take these Ayurvedic remedies lose slightly more weight than those who do not.

Thanks for reading!