spend millions on weight loss pills each year, but should we?
When it comes to losing weight, research and experts tout changes to
diet and exercise. And this is for good reason: That approach works. Losing between
5 percent and 10 percent of your bodyweight is the magic number; experts say it
makes an immediate, positive impact on your health. To accomplish that,
behavior must be modified, and that's where the going gets difficult.
Hoping to increase their chances of success, or perhaps just looking for
a quicker fix, Americans are reaching into their wallets and buying diet pills.
According to the National Institutes of Health, approximately 15 percent of
U.S. adults have used a weight-loss supplement:
- An estimated 15.2 percent of adults (women 20.6
percent, men 9.7 percent) have used a weight-loss supplement.
- Highest use was among women aged 18 to 34 years
- One in 10 (10.2 percent) participants reported
taking a supplement for a year or more.
- Almost one third (30.2 percent) of survey
participants had used weight-loss supplements in the past year, and of
that group, 73.8 percent used a supplement containing a stimulant such as
caffeine and/or bitter orange.
- Many adults are long-term users, and most do not
discuss this practice with their physician.
Although millions of dollars are spent each year on products touting
slimming benefits, the evidence for their effectiveness is questionable and the
concern about their safety is real.
When researchers from the University of South Carolina at Columbia
audited the nutritional labels of weight-loss products sold at 73 retail outlets,
they found 402 products containing 4,053 separate ingredients. They then analyzed
data on the effectiveness,
safety precautions and side effects of the 10 most common ingredients. Modest
evidence of effectiveness for green tea (Camellia
sinensis), chromium picolinate, and ma huang (Ephedra sinica, which is now banned by the FDA), was found, but there
was virtually none for the remaining seven -- ginger root (Zingiber officinale), guarana (Paullinia
cupana), hydroxycitric acid (Garcinia
cambogia), white willow (Salix alba), Siberian ginseng (Eleutherococcus senticosus), cayenne (Capsicum annuum), and bitter orange/zhi
shi (Citrus aurantium). The biggest
concerns about safety were for ma hung (or ephedra), bitter orange and guarana
(a form of caffeine). Researchers wrote in the December 2006 issue of the Journal
of the American Dietetic Association that even though these supplements are
widely available, there wasn't a lot of consumer education about them.
This buyer's guide is meant to help you make sense of the
ingredients listed on labels and familiarize you with the effectiveness, safety
precautions and side effects these substances. Using information from the Food
and Drug Administration (FDA), National Center for Complementary and
Alternative Medicine and research studies, we have put together an easy-to-read
resource so you can make an informed decision about these products, with the
help of qualified professionals.
- Read the ingredients. Most diet pills contain multiple ingredients. Research each ingredient and
make sure you're not taking multiples of the same ingredient. For
instance, caffeine is present in both green tea and guarana.
- Talk to your doctor.
Many of the supplements used for weight loss have side effects, and they
have the potential to interact with each other and any medications you may
be taking. Your health professional can help you do the research, tell you
which ingredients to avoid and maybe help you find more effective ways to
- Weigh the risks and the
benefits. Diet pills offer us hope of a quick and easy
way to lose weight, but before you spend your money, find out the risks. The
benefits of losing only 3 pounds don't outweigh the risks of possibly
damaging your liver.
- Take the manufacturers
claims with a grain of salt. Manufacturers have been
known to make false claims about their products just to get you to buy
them. Don't go by what they say on their website, do your own research. The National Center for Complementary and Alternative Medicine (NCCAM) and Office of Dietary Supplements (ODS) are good places to start, as is
the Natural Medicines Comprehensive Database (NMCD), though a
subscription ($9.97/month) is required for some areas of the site.
- Remember that the FDA hasn't
tested the safety of most of these diet supplements. Unlike medications, the Food and Drug Administration (FDA) does not
require proof of any supplement's safety before it is put on the market.
Only after it is on the market does the FDA have a responsibility to
investigate any claims of serious side effects. Only the products listed
in the prescription diet pills section are FDA approved.
- Research the manufacturers. Not
all supplements are equal. A supplement can vary in quality and
concentration depending upon who makes it. By doing a little digging, you
can find out if there has ever been any complaints about a manufacturer's quality
- Beware of Internet purchases. Products sold on the Internet can contain substances that have been banned
by the FDA, such as ephedra. Remember these substances were banned for a
reason, and there can be serious safety concerns with their use.