By Chris Street, MS, CSCS
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Guggul Lipids
Common dose: 750 mg/day
This relatively new product derived from plants is purported to burn fat by boosting circulating levels of active thyroid hormone. Very little research is available to support its use for weight loss. Thyroid hormone plays a major role in metabolism, but high levels of this hormone for extended periods may be dangerous (the overproduction of thyroid is associated with rapid heart rate, excessive sweating, altered bowel activity and nervousness). Put this one on hold until more research can be done on women that demonstrates it to be both safe and effective.
L-Carnitine
Common dose: 500-1,500 mg/day
This nutrient is formed in the body from several amino acids, but can also be obtained from dietary sources such as meats and dairy products. In theory, supplementing with carnitine is expected to boost fat-burning processes. However, scientific studies have produced mixed results at best. Carnitine may have
performance-enhancing effects in endurance athletes, but no data currently backs up the claim that L-carnitine can help you lose bodyfat.
Pyruvate
Common dose: 25+ grams/day. One study has shown as little as 6 grams/day can be effective, but this result has yet to be replicated.
This compound is similar to what's generated via the body's energy-production process within your cells (known as glycolysis). Current research in both animals and humans has shown pyruvate can enhance fat loss at high dosages, but only in the obese.
7-Keto DHEA
Common dose: 50-75 mg/day
DHEA (dehydroepiandrosterone) is produced by the adrenal glands and serves as a precursor to many hormones made by your body. While it has been used for hormone-replacement therapy, some fitness buffs have also used it in hopes of gaining muscle mass and losing bodyfat. Not much research has been done on the latter, and DHEA may cause acne and masculinization in women. Two years ago, this altered version of DHEA was introduced. 7-keto DHEA can't be converted to testosterone or estrogen and may work by preventing your metabolic rate from dropping when restricting calories, which often causes a plateau in fat-loss efforts. Still, more research is needed on women before this supplement can be deemed safe and effective for altering body composition.
Vanadyl Sulfate
Common dose: 10-30 mg/day
Vanadium is a nonessential mineral. The theory behind supplementation is that it may produce an insulinlike effect and increase protein, carbohydrate and fat metabolism (similar to chromium). The claims, however, come mainly from research in animals; no human studies are available that show vanadyl sulfate has fat-burning properties in healthy women. High doses can be toxic.
Yohimbine
Common dose: 8-16 mg/day
A natural substance derived from the bark of two trees in Africa, yohimbine has long been considered an aphrodisiac by practitioners of traditional medicine. It contributes to lipolysis because of its ability to increase norepinephrine in the
bloodstream. Norepinephrine has a marked effect on the body's fat utilization because it directly stimulates a substance called hormone-sensitive lipase. This enzyme causes a breakdown of triglycerides and fatty acids. To date, only a few studies have looked at yohimbine and fat loss. While it does appear to have weight-loss applications, correct dosages as well as proper training conditions and diet for maximum effects haven't been addressed. Side effects (nervousness, skin rash, dizziness) are prevalent in some users.
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| Guide to Supplements |
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