Supplements for effective weight-loss

Volume One, Issue 28, March 30 - April 05, 2007

Health & fitness

By Greg Rothman, M.S. P.T.

In my last column, I discussed supplements that effectively help you build muscle, the precursor to a faster metabolism and enhanced fat loss. This week, I will talk about the supplements proven to help the body release and burn stored fat, and help keep new fat from being added. At the same time, I’ll outline the deception and misinformation that marketers of “fat-

burning” products pass off as science.

Everyone is aware of all the marketing being done these days to promote “miracle” fat-loss pills. If you own a television set, you’ve seen myriad infomercials selling products with slogans like “It’s fast, it’s easy, it works like magic.” Is it? Do they? Alas, no. Body fat cannot be “melted” or “zapped,” as many advertisements promise, and anything claiming to “trap” body fat will cause myriad gastrointestinal problems and have little effect on overall body fat.

Most of the so-called and very popular “fat burners” and “metabolism enhancers”—Hydroxycut, Thermadrene, Metabolife, Xenadrine and scores of other “thermogenic formulas”—are all, very simply put, combinations of caffeine and other stimulants. As such, they are never part of a solution if fat loss is a goal. Rather, they cause you to lose weight by promoting loss of water (often causing severe dehydration) and placing the body in a state where muscle is burned for energy. And if you value sleep, these are certainly not supplements you want to be taking, since they cause you to feel jittery and nervous.

However, taken with sound nutrition and an effective exercise program, some supplements can help you shed fat. Getting optimal amounts of “good fat”—your essential fatty acids (EFAs)—will increase the likelihood that saturated fat in the bloodstream will be burned rather than stored. I recommend taking a teaspoon or capsule of flaxseed oil every morning. It is rich in both types of EFAs, Omega 3 and Omega 6, neither of which your body can produce on its own. There have been studies suggesting a correlation between flaxseed oil and enlarged prostate in men already prone to this. After much research into the matter, I’ve come to the conclusion that the evidence for this is weak, but if you are concerned about it, taking a high-quality fish oil such as krill oil would be nearly as helpful.

Important research in 2000 and 2003 suggests that sufficient intake of calcium keeps fat mobile in the bloodstream, reduces abdominal fat and may play a role in maintaining overall lean body mass. A goal, then, would be ensuring that you get enough calcium (about 1,000 mgs daily) from low-fat dairy sources or mineral supplements.

There has been a lot of talk about L-Carnitine being useful in reducing body fat, which is true, but since your body makes its own, supplementation appears to be unnecessary. However, taking Acetyl L-Carnitine (ACL), which is the acetylated ester of L-Carnitine, does play a role in fat loss by reducing cortisol levels in the blood and increasing levels of testosterone and, possibly, growth hormone. I recommend taking 3 grams of ACL daily, which is best done with two 750 mg capsules taken twice a day.

Finally, Alpha Lipoic Acid (ALA) has many useful properties. It breaks down amino acid chains, activates enzymes important in energy production and is an extremely powerful antioxidant. It is this last property that makes it helpful for fat reduction, because it is the most effective antioxidant inside the mitochondria of muscle cells. What does that mean in English? The only place in your body where fat is burned is inside muscle cells, so getting sufficient ALA keeps your fat-burning engine running as efficiently as possible.

Another unique property of ALA is its ability to increase glucose (sugar) storage in muscle tissue and not in adipose (fat) tissue. This can lead to greater performance, increased muscle activity and growth, greater support of lean body mass and a further reduction in the likelihood of fat storage. I recommend taking a dosage of 100–200 mgs of ALA two to three times daily.

It bears repeating that the word “supplement” means extra. A supplement alone will never be a solution for losing weight or building muscle. However, taking the supplements that have been proven effective can give you an “extra edge” when used along with the synergy of sound nutrition, an effective strength-training program and moderate cardiovascular exercise. It has been my hope in these last two columns to help readers understand that there are supplements out there that can be very helpful and healthful in the context of an overall fitness program, but also to shed a cautionary light on others that are overhyped and deceptively marketed.

My recent columns have all related to the nutritional side of the fitness coin. Next week, we’ll flip it over and talk about exercise strategy by examining some of the most common myths and misperceptions. As always, please continue to send me your most pressing questions relating to nutrition or fitness, and I’ll answer them in my upcoming Q&A columns later in April.

Greg Rothman, M.S. P.T., is the owner of emPower Fitness Studios (emPowerFitnessNYC.com). He received his masters degree in physical therapy from Columbia University and has 15 years’ experience in the rehabilitation and fitness fields, most recently as the personal training manager and top-level trainer for Equinox Fitness Clubs in New York City. SEND YOUR QUESTIONS about nutrition, fitness and sports injuries/rehabilitation to Greg at emPowerFitness@aol.com.