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Dietary supplements have grown in popularity over the last few years among people hoping to speed up their weight loss journey. With a flurry of TikTok and Instagram influencers promising quick fix results, it’s easy to see the appeal, but do these supplements actually work or could they be doing more harm than good?
What are dietary supplements?
Supplements come in many forms, including tablets, gummies and soft gels. Their purpose is to provide the individual with nutrients that could potentially be missing from their diet. Popular supplements include minerals like iron and calcium, vitamins D, C and B12, as well as products like fish oils and probiotics.
How do dietary supplements work?
How they work depends on the type of supplement you are taking. As a general rule, they fill nutrient gaps or target specific bodily functions, such as immune defence or bone strength. For example, vitamin D aids calcium absorption, while omega-3s support heart health and probiotics promote gut health.
Do dietary supplements work for weight loss?
Despite their widespread popularity, there is very little evidence to support claims that dietary supplements can help you lose weight. While some ingredients like caffeine and green tea extract may slightly increase metabolism or temporarily suppress appetite, any weight loss achieved is usually minimal when compared to the impact of a calorie-controlled diet and regular exercise.
Can dietary supplements actually be bad for you?
Generally, dietary supplements are safe to take, however not all are without adverse effects which in some instances include nausea, drowsiness, headaches and constipation. There may also be long term effects such as liver or other organ damage.
Supplements can also have a negative impact on your relationship with food and exercise, promoting a quick fix mentality and therefore undermining the importance of sustaining a healthy lifestyle.
What works for weight management?
Maintaining a balanced diet is essential for overall health & weight management, even when using dietary supplements.
While supplements can help fill specific nutritional gaps; they do not provide the broad spectrum of benefits that whole foods offer. A balanced diet includes a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, which supply essential vitamins, minerals, fibre, and antioxidants that work together to support bodily functions.
Sustainable weight loss can be achieved by adopting diet and lifestyle choices rather than taking shortcuts. This includes:
- Having a balanced diet containing fruits, vegetables, dairy and lean proteins.
- Exercising for at least 150 minutes a week. This could include walking, swimming, cycling and even climbing stairs.
- Taking a ‘mindful eating’ approach, i.e. paying attention to hunger cues, eating slowly and being conscious of portion sizes.
- Setting yourself realistic goals. Aim for gradual, steady weight loss rather than dramatic changes.
Trying to lose weight?
If you’re struggling to lose weight, LiveWell Dorset is here to help. Our website has lots of useful tools and resources to help you make healthier choices. We also have a fantastic team of expert coaches who can create a personalised activity plan tailored to you and your weight loss journey.
We’ve helped people across the whole of Dorset lead happier, healthier lives and we’d love to help you too! Register with us today to find out more.
Further reading
IvanView full storyI drank too much alcohol and had unhealthy eating habits. Pastry is such a bad thing, it's all those pies, pasties and sausage rolls!