If you've been working hard by eating right and exercising, but those stubborn pounds aren't budging, certain supplements supported by science can give you that extra push. Today, we’re cutting through the clutter of weight loss solutions to zero in on five scientifically backed weight loss supplements proven to be effective. At Genesis Lifestyle Medicine, we’ve delved deep into research journals to provide you with the hard facts.

1. Carnitine

Carnitine is an amino acid that acts as your ally in fat metabolism. It plays a crucial role in transporting fatty acids into the mitochondria, where they are burned for energy. According to a study published in the Journal of Physiology, carnitine supplementation can increase energy expenditure and enhance muscle recovery. This makes it particularly beneficial for those who are active and looking to improve their workout performance while losing weight.

A typical daily dosage of carnitine ranges from 1 to 3 grams. However, exceeding this amount can lead to gastrointestinal discomfort. Therefore, it's important to start with a lower dose and gradually increase it as your body adjusts. At Genesis Lifestyle Medicine, we offer carnitine in both oral and injectable forms, allowing you to choose the method that suits your lifestyle.

2. Green tea extract

Green tea extract is a renowned supplement loaded with powerful antioxidants known as catechins, along with a moderate amount of caffeine. This combination makes it a powerhouse for boosting metabolism and promoting fat oxidation. A study in the American Journal of Clinical Nutrition found that participants who consumed green tea extract burned 4% more calories over 24 hours compared to those who did not.

The primary active ingredient in green tea extract is epigallocatechin gallate (EGCG), which has been shown to enhance the fat-burning process, particularly during exercise. In addition to boosting metabolism, green tea extract can improve overall health by reducing inflammation and providing antioxidant protection. However, it’s important to use green tea extract in moderation. The recommended dosage is 250 to 500 milligrams per day.

3. Probiotics & SCFAs

Gut health plays a crucial role in weight management, and probiotics are essential for maintaining a healthy gut microbiome. Probiotics are live bacteria that provide numerous health benefits when consumed in adequate amounts. They help balance the gut flora, improve digestion, boost the immune system, and even support mental health.

Short-chain fatty acids (SCFAs) are produced by gut bacteria by fermenting dietary fibers. These SCFAs, including acetate, propionate, and butyrate, have been linked to improved digestion, enhanced metabolism, and reduced inflammation. A clinical trial published in Nutrition and Metabolism found that SCFAs can significantly aid in weight loss and metabolic health.

When choosing probiotics, it’s important to consider the specific strains and their dosages. Different strains offer different benefits, and the effectiveness of probiotics can vary based on individual health conditions. At Genesis Lifestyle Medicine, we offer personalized probiotic supplements to optimize your weight loss efforts and overall well-being.

4. CLA (conjugated linoleic acid)

Conjugated linoleic acid (CLA) is a type of polyunsaturated fatty acid found naturally in meat and dairy products. It is known for its ability to reduce body fat while preserving lean muscle mass. CLA works by modulating the enzymes and proteins involved in fat metabolism, leading to a decrease in body fat and an increase in muscle tissue.

A meta-analysis in the American Journal of Clinical Nutrition recorded modest weight loss in subjects supplementing with CLA. The study found that CLA can effectively reduce body fat mass, particularly in overweight and obese individuals. However, the sources and dosage instructions for CLA can vary, so it’s essential to follow recommended guidelines.

At Genesis Lifestyle Medicine, we offer CLA in both oral and injectable forms. Injectable CLA provides a more direct and potent way to benefit from this supplement, ensuring that it is efficiently absorbed and utilized by your body. Our healthcare providers can help you determine the optimal dosage and form of CLA to incorporate into your weight loss program safely.

5. Yohimbine

Yohimbine is an extract derived from the bark of the Pausinystalia yohimbe tree. It has gained popularity as a potent supplement for fat oxidation and weight loss. Yohimbine works by blocking alpha-2 adrenergic receptors, which increases the release of norepinephrine—a hormone that promotes fat breakdown.

A study published in Research in Sports Medicine revealed that yohimbine supplementation significantly enhances fat oxidation, particularly during exercise. This makes it an excellent choice for those looking to maximize their fat-burning potential during workouts. However, it’s crucial to use yohimbine carefully, as it can cause side effects like increased heart rate, anxiety, and elevated blood pressure. The recommended dosage for yohimbine is typically 2 to 4 milligrams per kilogram of body weight.

Boost your weight loss results today

There you have it: a science-backed route to amplifying your weight loss results. Remember, supplements are teammates, not substitutes, for a balanced diet and regular exercise plan. At Genesis Lifestyle Medicine, we are dedicated to providing personalized, evidence-based solutions to help you achieve your health and wellness goals. Our team of experts is here to guide you through every step of your weight loss journey, ensuring that you receive the support and supplemental care you need to succeed.