scientific evidence - vitamins to aid in weight loss

[*Becky*]

I was researching about the absorption of vitamins and came across this. Thought some of you might be interested (that 5-HTP is in here). My friend has a theory that we are all becoming overweight because we just don't get enough vitamins and nutrients in our over-processed foods so our bodies are trying to compensate by eating more and more food to satisfy the need for these. He also says that the food grown by farmers is becoming less and less valuable as far as nutrients because the ground is 'used up' and running out of the minerals, etc. Sounds pretty good to me! He ALSO says that when you take a vitamin your body can only absorb a tiny portion of it and so you should take vitamins as a liquid.

Pyruvate, a compound that occurs naturally in the body, might aid weight-loss efforts.25 A controlled trial found that pyruvate supplements (22–44 grams per day) enhanced weight loss and resulted in a greater reduction of body fat in overweight adults consuming a low-fat diet.26 Three controlled trials combining 6–10 grams per day of pyruvate with an exercise program reported similar effects on weight loss and body fat.27 28 29 Animal studies suggest that pyruvate supplementation leads to weight loss by increasing the resting metabolic rate.30

5-hydroxytryptophan (5-HTP), the precursor to the neurotransmitter serotonin, has been shown in three short-term controlled trials to reduce appetite and to promote weight loss.31 32 33 In one of these trials (a 12-week double-blind trial), overweight women who took 600–900 mg of 5-HTP per day lost significantly more weight than did women who received placebo.34 In a double-blind trial with no dietary restrictions, obese people with type 2 (non-insulin-dependent) diabetes who took 750 mg per day of 5-HTP for two weeks significantly reduced their carbohydrate and fat intake. Average weight loss in two weeks was 4.6 pounds, compared to 0.2 pounds in the placebo group.35

The ability of 7-KETO (3-acetyl-7-oxo-dehydroepiandrosterone), a substance related to DHEA to promote weight loss in overweight people has been investigated in one double-blind trial.36 Participants in the trial were advised to exercise three times per week for 45 minutes and to eat an 1,800-calorie per day diet. Each person was given either a placebo or 100 mg of 7-KETO twice daily. After eight weeks, those receiving 7-KETO had lost more weight (6.34 pounds) and lowered their percentage of body fat (1.8%) further compared to those taking a placebo. These results may have been due to increases in a thyroid hormone (T3) that plays a major role in determining a person’s metabolic rate, although the levels of T3 did not exceed the normal range.

The amino acid L-carnitine may help promote weight loss. In a preliminary trial of overweight adolescents participating in a diet and exercise program, those who took 1,000 mg of L-carnitine per day for three months lost significantly more weight than those who took a placebo.37 A weakness of this trial, however, was the fact that average starting body weight differed considerably between the two groups. Additional research is needed to confirm these preliminary findings.

Spirulina, a type of algae, is a rich source of protein, vitamins, minerals, and essential fatty acids. In one double-blind trial, overweight people who took 2.8 grams of spirulina three times per day for four weeks experienced only small and statistically nonsignificant weight loss.38 Thus, although spirulina had been promoted as a weight-loss aid, the scientific evidence supporting its use for this purpose is weak.

The mineral chromium plays an essential role in the metabolism of carbohydrates and fats and in the action of insulin. Chromium, in a form called chromium picolinate, has been studied for its potential role in altering body composition. Chromium has primarily been studied in body builders, with conflicting results.39 In people trying to lose weight, two double-blind trials have found no effect of chromium picolinate on weight loss,40 41 though in one of these trials lean body mass that was lost during a weight-loss diet was restored by continuing to supplement chromium after the diet.

(-)-Hydroxycitric acid (HCA), extracted from the rind of the Garcinia cambogia fruit grown in Southeast Asia, has a chemical composition similar to that of citric acid (the primary acid in oranges and other citrus fruits). Preliminary studies in animals suggest that HCA may be a useful weight-loss aid.42 43 HCA has been demonstrated in the laboratory (but not yet in clinical trials with people) to reduce the conversion of carbohydrates into stored fat by inhibiting certain enzyme processes.44 45 Animal research indicates that HCA suppresses appetite and induces weight loss.46 47 48 49 However, a recent double-blind trial found that people who took HCA while eating a low-calorie diet for 12 weeks lost no more weight than those taking a placebo.50 A double-blind trial of Garcinia cambogia (2.4 grams dry extract, containing 50% hydroxycitric acid) found that the extract did not increase energy expenditure; it was therefore concluded that this extract showed little potential for the treatment of obesity at this amount.51

Some,52 53 but not all,54 55 clinical trials have found that DHEA supplementation lowers fat mass without reducing total body weight.56 In one trial, the reduction in fat mass occurred in men but not in women.57

[Eva got-a-big-ole-butt]

good to know Becky!

I've noticed that the 5HTP has significantly lowered my appetite & I do go more for veggies than rice & pasta like I used to.

Awesome article!

Thank You

Eva

P.S. keep your head up

[LoveToWalk]

Holy Cow. That's a lot of information.

I started buying organic produce to help reduce the amount of fertilizer that gets into the watersheds and oceans, but I recently found out that organic produce has a more nutritious profile.

Virginia Worthington, Ph.D., of Johns Hopkins University, Baltimore, reviewed available research comparing the nutritional value of organically grown and conventionally grown produce. She concluded that organic produce is nutritionally superior.

Worthington collated measurements comparing the composition of vegetables grown simultaneously under different farming conditions. She conducted 41 studies with 1,240 comparisons of 35 vitamins and minerals.

Organically grown produce was higher in most minerals and vitamins and lower in potentially harmful nitrates, which result from nitrogen fertilizers. The greatest differences among all vegetables tested were in magnesium (organic was 29 percent higher), vitamin C (27 percent higher), and iron (21 percent higher). In fact, organic food had higher amounts of all minerals tested, although the difference was not always statistically significant because of small sample numbers. Organic crops had 15 percent fewer nitrates than conventionally grown foods and appeared to also have lesser amounts of toxic heavy metals.

Worthington also investigated the effect of routine consumption of organically grown fruits and vegetables on the nutritional adequacy of the overall diet. Using the USDA recommendation of five servings of fruits and vegetables a day, she determined that consuming organically grown produce might make the difference between a deficient and an adequate diet. She calculated that those who consume organic produce would take in an average of 89 mg vitamin C daily compared with 70 mg for conventional eaters, 3.7 mg iron compared with 3.0 mg, and 80 mg magnesium compared with 68.6 mg.

Nutritional composition of conventionally grown American food has declined during the past 60 years. Iron is lower by 32 percent, calcium by 29 percent, magnesium by 21 percent, and potassium by 6 percent. Organic farming may help reverse this trend.


—The Journal of Alternative and Complementary Medicine 2001;7(2):161.

[*Becky*]

LoveToWalk - Thanks for the info!

[flyboy9994]

WOW Becky

I guess you beat me to it huh? Anyway, outstanding effort and a great help indeed.

BTW, is 5-HTP available as a supplement???

Let me know.. thanks again for the excellent info as I am a firm believer that the right combo of supplements will definitly help our efforts to lose...

RD in AZ

[flyboy9994]

Also read some great studies supporting CLA (conjugated linoleic acid)

It's reported to greatly assist in burning fat while dieting and equally important, there is strong evidence that it helps to retain muscle tissue at the same time so you tend to lose more fat and not muscle. Recommend 3 grams a day for women and 5 to 6 grams a day for men.

RD in AZ

[LoveToWalk]

Does anyone know if there are any problems taking any of these supplements with phen?

[*Becky*]

Randy - 5-HTP is available as a supplement I believe.... Thanks for the extra info too

LoveToWalk - I know there was a website dedicated to providing information on just that thing, but I cannot remember the name of the site. Sorry! I do know that I have read that once the phen loses its effectiveness you should take the 5-HTP to supplement it again.

[LoveToWalk]

A quick google search showed 5 HTP should not be taken with:

-HTP should not be taken with Carbidopa, which is used - Imitrex, Zomig, Maxalt, or Amerge; and some other prescription medications. If you are taking any medications, please check with your doctor or pharmacist before using 5-HTP. An early study in the New England Journal of Medicine reported the possibility that 5-HTP may cause seizures in children with Down's Syndrome.