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Do appetite suppressants really work?Hunger management supplements -
Already a member? Sign in here. Some supplements may suppress appetite by causing a sense of fullness when they expand and take up volume in the stomach such as glucomannan and psyllium. Others may suppress appetite through the central nervous system, likely due to their caffeine content such as green tea extracts.
In addition, it has been speculated that the herb Gymnema may suppress appetite by influencing taste perception. Small, short-term studies typically funded by supplement companies suggest that some of these ingredients can modestly aid in weight loss, but other studies have reported no benefit, and it is not clear if any supplement helps when used long-term.
Also, there are risks associated with the use of some of these supplements, and ConsumerLab. com has found that many products do not contain the amounts of ingredients claimed on labels — particularly when an ingredient receives media attention as an appetite suppressant or weight loss aid, and companies rush to sell it.
Sign in for details about the evidence and risks for these supplements, including fibers such as glucomannan and psyllium , green tea extracts , yacon syrup , hydroxycitric acid , Gymnema sylvestre , Caralluma fimbriata , ginger , beta-hydroxybutyrate found in deltaG and Spark Keto , a.
In addition, it has been speculated that the herb gymnema may suppress appetite by influencing taste perception.
Also, there are risks associated with the use of some of these supplements. Below is a summary of evidence and risks for these supplements.
We've included links to articles on ConsumerLab. com with more information about each type of supplement and, for some, to our Product Reviews , in which we purchased, tested, and compared the quality of these products.
Glucomannan from konjac root , an ingredient found in Skinny Fiber , is a water-soluble fiber that soaks up water and expands in the gut by up to 17 times its original volume , which may make you feel full. A review of seven clinical trials concluded that, at a dose of between 2 and 4 grams per day, glucomannan was well tolerated and resulted in modest weight loss around 2 pounds in 4 weeks and 5 pounds in 8 weeks in overweight and obese individuals.
However, a later study found that taking 4 grams of glucomannan daily did not decrease appetite or reduce body weight compared to placebo in overweight and moderately obese adults the composition and purity of the glucomannan supplements used were confirmed through testing by ConsumerLab.
com at the request of the researchers. Be aware that glucomannan's ability to expand has a downside: The FDA warns that products containing glucomannan may pose a choking hazard or cause intestinal blockage if not taken with enough water to keep it moving along, and labels for these products should carry a warning.
Psyllium is a gel-forming viscous soluble fiber that is a laxative and may help control hunger. One clinical study found that drinking a beverage containing 6.
A lower dose 3. Keep in mind that since the participants in the above study were put on a low-fiber diet to better assess the effects of psyllium , it is unclear if the same benefits would be seen for a person already consuming greater amounts of fiber from their diet.
In addition, it is unknown if taking psyllium is helpful in achieving weight loss. Psyllium can cause gas and bloating.
Do not use psyllium if you have difficulty swallowing. Consult your doctor before using if you have kidney disease. In some people, regular use of psyllium may cause an increase in eosinophils a type of white blood , levels of which are known to increase in response to allergens, infection or inflammation Nelson, JAMA Psyllium can also affect the absorption of many drugs, so be sure to consult your physician before using psyllium if you are taking medication.
Some studies have found green tea extracts to modestly aid in weight loss and protect against weight gain, although not all studies have found a benefit.
Some researchers have suggested that green tea catechins may help with weight management by inhibiting starch digestion and absorption by inhibiting digestive enzymes , while other researchers believe the weight loss effect is due to its caffeine, which, even alone, can reduce appetite which is why it and other herbal ingredients that naturally contain caffeine, such as guarana, Yerba maté, and kola nut, are often found in stimulant-blend weight loss supplements.
Caffeine is also found in green coffee bean extract supplements. Studies using decaffeinated green tea extract have generally not shown a significant benefit. Green tea is generally safe, although it may have stimulant side effects due to caffeine content.
However, cases of liver toxicity have been reported with green tea extracts. Green tea may also interact with certain medications including MAO inhibitors, proteasome inhibitors, certain beta-blockers, statins, and thyroid medication such as levothyroxine Synthroid.
For more details about the side effects and possible drug interactions of green tea, see the Concerns and Cautions section of our green tea review. Yacon syrup is made from the tuberous roots of the yacon plant that is high in a prebiotic soluble fiber called fructooligosaccharides, or FOS Lachman, Plant Soil Environ Although it is promoted for appetite suppression and weight loss, results from clinical research are mixed.
One study in obese, premenopausal women following a low-calorie diet and modest exercise regimen showed that 10 grams of FOS from yacon syrup about 2 to 3 teaspoonfuls of syrup given daily for 4 months reduced body weight by about 33 lbs. and also decreased waist circumference and body mass index compared to baseline, while women given a placebo had a slight increase in weight Genta, Clin Nutr On the other hand, a study in Brazil among 40 normal weight and obese women found that 40 grams of yacon syrup containing 14 grams of FOS consumed with a breakfast high in fat and carbohydrates did not decrease levels of ghrelin or GLP-1 hormones that help regulate appetite after eating nor decrease hunger or desire to eat up to three hours after the meal, compared to placebo Adriano, Food Res Int Like other ingredients with high fiber content, taking large amounts of yacon syrup or root powder can cause gastrointestinal discomfort, gas and bloating.
In the clinical weight loss study mentioned above, a daily dose of about 10 grams did not cause side-effects, but when the dose was doubled, women experienced significant diarrhea, gas and nausea.
If you decide to try yacon, be sure to choose a syrup or supplement that lists the FOS content on the label. HCA may be more effective in women than men and in people who are not markedly obese.
A typical dose provides mg of HCA taken three to four times a day. However, as discussed in the What to Consider When Using section of our Garcinia cambogia review, when and how you take the supplement may be important in determining its efficacy.
HCA seems to be generally safe, but no long-term studies have been conducted. Reported side effects include nausea, GI discomfort, and headache. Be aware that ConsumerLab. com has found that many Garcinia products do not contain claimed amounts of HCA.
Among the 13 Garcinia supplements selected for testing by ConsumerLab. com, only six contained their labeled amounts of HCA. Labels may refer to the fruit of Garcinia cambogia or to the active compound HCA.
Due to its ability to reduce the perception of sweet taste, there has been speculation that gymnema may reduce sugar cravings and help control appetite. Interestingly, both groups did show a significant decrease in consumption of cake foods and an increase in consumption of fruit compared to baseline, which suggests that participants in both groups may have altered their intake of sugar-containing foods because they knew they were in a sugar-reduction study Turner, Nutrients Caralluma fimbriata is a type of edible cactus.
Although traditionally used for its appetite-suppressing effects, evidence to support this is effect is mixed, and it does not seem to help with weight loss. One small clinical study showed that 1, mg of Caralluma fimbriata extract given daily for 60 days reduced appetite and waist circumference compared to placebo, but it did not significantly reduce weight or body fat Kuriyan, Appetite However, a slightly larger study using the same dose at mg twice daily for 12 weeks did not significantly reduce appetite, body weight, body mass index, hip circumference, or waist circumference compared to placebo Arora, Perspect Clin Res No serious adverse events have been reported with Caralluma fimbriata in clinical studies, although nausea, constipation, stomach pain, and other GI issues have been reported.
The long-term safety of this ingredient is unknown, as all studies have been short-term. Several small studies suggested that ginger may slightly help people who are overweight or obese, although results are mixed and it is unclear how ginger might promote weight loss. Ketone supplements such as Spark Keto and deltaG have been touted as helping to burn fat and manage cravings but have not been proven to promote fat loss or weight loss.
These supplements generally contain beta-hydroxybutyrate, which is one of the "ketones" or "ketone bodies" naturally produced by the liver as an alternate source of energy in response to low dietary intake of carbohydrates such as during fasting or when following a very low carbohydrate diet.
Because ketones are derived from fat, production of ketones may help promote fat loss and weight loss Gershuni, Curr Nutr Rep ; McPherson, J Physiol Biochem — but this does not mean that taking ketones helps with weight loss.
Another study, among 18 adults with prediabetes showed that consuming mL about 3. oz of a beta-hydroxybutyrate drink deltaG®, TdeltaS Global providing mg of a beta-hydroxybutyrate derivative per kilogram of lean body weight did not significantly reduce hunger, affect levels of hormones that regulate appetite ghrelin and peptide YY , or influence eating behavior for 2.
Be aware that some laboratory research suggests that increasing blood levels of beta-hydroxybutyrate reduces the production of ketones by the body Taggart, J Biol Chem , indicating that supplementation with beta-hydroxybutyrate may reduce the amount of body fat that is used for energy — an effect that could actually impair fat loss.
Spinach has been promoted for weight loss due to its thylakoids constituents, which have been shown in laboratory studies to increase the release of appetite-suppressing hormones. However, supplementation with a product containing spinach-derived thylakoids Appethyl does not seem to significantly improve weight loss or affect appetite.
Peanuts , especially the skin of peanuts, contain antioxidant and anti-inflammatory constituents. Since inflammation and oxidative stress have been linked with obesity-related comorbidities such as cardiovascular disease , researchers have speculated that regular consumption of peanuts may be beneficial.
However, a clinical study found no weight loss benefit with peanuts, although there was a decrease in total cholesterol. Those in the skinned peanut group also showed a slightly greater reduction in BMI about 0.
Interestingly, women eating peanuts showed a slight but statistically significant increase in tumor necrosis factor TNF -alpha, a marker of inflammation, while those in the control group showed a slight decrease Fialho, J Sci Food Agric As noted above, there's no solid evidence that any dietary supplement has significant natural appetite-suppressing effects, but some may have modest short-term benefits.
Be aware that there may be risks associated with the use of these supplements, and no supplement has been shown to be more effective at weight-control than changes in the diet. Also keep in mind that ConsumerLab. com has found that many supplements do not actually contain the amounts of ingredients claimed on their labels, and the chance of this is particularly high when an ingredient receives media attention as an appetite suppressant or weight loss aid, and companies rush to sell it.
In addition the results of its expert testing, ConsumerLab uses only high-quality, evidence based, information sources. These sources include peer-reviewed studies and information from agencies such as the FDA and USDA, and the National Academy of Medicine. On evolving topics, studies from pre-print journals may be sourced.
All of our content is reviewed by medical doctors and doctoral-level experts in pharmacology, toxicology, and chemistry. We continually update and medically review our information to keep our content trustworthy, accurate, and reliable.
The following sources are referenced in this article:. Sign In Here. For your privacy, only your first name from your account followed by a random number will appear with your comment. Your last name and email address will not be displayed. Did taking a ketone supplement help with weight management a recent study?
Find out in our article about supplements for weight management. Did supplementing with gymnema which may alter taste perception curb sugar cravings and reduce food intake in a recent study?
Find out in our updated CL Answer about supplements for reducing appetite and weight. Also see our CL Answer about supplements for blood sugar control to learn about use of gymnema in people with diabetes.
A CL Member asked if Spark Keto a. Consuming a small amount of ginger powder has been shown to reduce appetite and increase fullness , possibly because of its stimulating effect on the digestive system.
This was a small-scale study, so more research is needed to confirm this effect. Ginger powder is available for purchase online. Reducing general food intake while dieting can leave people with a ravenous appetite. This can cause a relapse into binge eating.
However, dieting does not have to mean going hungry. Some foods are high in non-caloric nutrients like vitamins, minerals, and water but remain relatively low in calories. These include vegetables, fruits, beans, and whole grains. Eating a large volume of these foods will stop the stomach from growling and still allow a person to burn more calories than they consume.
Comfort eating due to stress , anger, or sadness is different from physical hunger. Research has linked stress with an increased desire to eat, binge eating, and eating non-nutritious food.
Mindfulness practices and mindful eating may reduce stress-related binge eating and comfort eating, according to one review. Regular sleep, social contact, and time spent relaxing can also help tackle stress. The brain is a major player in deciding what and when a person eats.
If a person pays attention to the food they are eating instead of watching TV during a meal, they may consume less. Research published in the journal Appetite found that eating a huge meal in the dark led people to consume 36 percent more.
Paying attention to food during meals can help a person reduce overeating. Another article showed that mindfulness might reduce binge eating and comfort eating, which are two significant factors that influence obesity.
The National Institute of Health recommend using mind and body-based techniques, such as meditation and yoga , to curb appetite. If a person wants to suppress their appetite, they can try drinking water, tea, or coffee.
Chewing gum may also help. A key aspect of feeling full is eating balanced meals high in fiber, protein, and healthy fats. This will prevent someone from getting hungry again quickly.
If a person is fasting, they can try drinking water, going for a walk, or doing a meditation. Keeping oneself busy and distracted can also help. Restricting food consumption too much can lead to a relapse of overeating. Instead, eating a good amount of the right foods can reduce hunger and food cravings throughout the day.
A person can suppress their appetite by including more protein, fat, and fiber in their meals. Stocking up on vegetables and pulses can make a person feel fuller for longer. It might also help to try different spices, such as ginger and cayenne pepper, and drink tea to beat unwanted food cravings.
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