What supplements do any of you recommend?
I’m trying to lose fat gain muscle (no surprise with those goals I hope). Can anyone here recommend any supplements that I could get at a grocery store or something (I’m not looking for some obscure potion) that can assist me with my new diet and exercise routine? Anything that has worked for you? I am completly clueless of all things diet/fitness related by the way so if something seems too obvious to mention, please mention it anyway. Thanks.
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Co-Enzyme Q10, helps the metabolic efficiency of anybody. Dosage is age related tho.
You don’t mention your age so there isn’t much more I can tell you.
Hoodia works well. It helps you burn fat but doesn’t make you feel like you’re on speed.
Supplements Purported to Increase Fat Oxidation or Reduce Fat Synthesis
hydroxycitric acid
Hydroxycitric acid (HCA) is derived from the Malabar tamarind tropical fruit (Garcinia cambogia) native to India. HCA has been found to inhibit mitochondrial citrate lyase, leading to decreased acetyl coenzyme A production and decreased fatty acid synthesis.27 A 12-week RCT28 of mildly overweight women (n = 89; mean BMI of 28.6 kg per m2) reported a 1.3 kg (2 lb, 14 oz) greater weight loss in women who received 750 mg of HCA per day versus placebo. In contrast, an RCT29 comparing a different formulation of HCA at 1,500 mg per day and placebo in 135 men and women with a higher average BMI (31.2 kg per m2) showed no differences in BMI or adverse events. Although HCA appears to be well tolerated, the evidence for efficacy currently is contradictory.
conjugated linoleic acid
Conjugated linoleic acid (CLA) refers to a family of trans-fatty acids that have been found to reduce fat deposition in obese mice, possibly through increased fat oxidation and decreased triglyceride uptake in adipose tissue.30 A 12-week RCT31 of 60 patients using 3.4 to 6.8 g per day of CLA reported no change in BMI. Persons taking CLA reported mild to moderate gastrointestinal symptoms. Currently, no human data support the efficacy of CLA in weight-loss products.
green tea, licorice, pyruvate, vitamin b5, and l-carnitine
In one study,32 green tea increased fat oxidation and thermogenesis in 10 patients, but the study was not designed to assess weight loss. Licorice reduced body fat mass without changing BMI in 15 persons of normal weight.33 However, licorice has been reported to cause pseudoaldosteronism, hypertension, and hypokalemia.34 Six weeks of pyruvate, in a dosage of 6 g per day, was associated with a weight loss of 1.2 kg (2 lb, 10 oz), compared with placebo.35 Although vitamin B5 has been postulated to cause weight loss,36 no human trials support this. Similarly, no trials demonstrate that l-carnitine is effective for weight loss.
Supplements Purported to Block Dietary Fat Absorption
chitosan
Chitosan, derived from chitin found in crustacean shells, is a positively charged polymer thought to prevent fat absorption by binding negatively charged fat molecules within the intestinal lumen. A meta-analysis37 of five RCTs that evaluated chitosan and placebo for weight loss showed a greater mean weight reduction for chitosan (3.3 kg [7 lb, 4 oz]) over placebo. All of the studies were conducted by the same team of investigators and several methodologic concerns were noted.
Subsequently, three other researchers reported well-designed RCTs38-40 that failed to show any differences in weight loss. Furthermore, healthy persons taking chitosan have not shown clinically significant increases in fecal fat excretion.41 Given the totality of the evidence, chitosan appears to be safe in short-term studies, but is likely ineffective for weight loss.
Multivitamin/mineral
MRP (Met-rx, Myoplex, Isopure, etc.)
Flaxseed oil
Creatine