Best Six Supplements for Fat Loss

There is a great deal of confusion out there about what kinds of supple­ments you should take when trying to increase metabolic efficiency and lose fat. Some people fall victim to every new weight-loss powder, pill, or fad, sometimes spending hundreds of dollars a month on products that might be useless or downright harmful. Others might be taking some of the right supplements but don’t know how much to take or when to take them. With some supplements, timing is everything.

I don’t feel that supplementation should be complicated or overly expensive. When clients sign up for my Fat-Burning tips, I explain to them that they should take supplements in two basic cat­egories if they want to lose fat and improve their health:

A good multivitamin/mineral with antioxidantsSupplements that increase metabolism and effectively burn fat during exercise

I can’t emphasize enough how simply taking a high-quality multivita­min/mineral supplement can help promote general health, a stronger immune system, and good metabolic function. When buying a multivita­min/mineral, always read the label to see what you are getting. Many prod­ucts provide a wide spectrum of nutrients, but I suggest taking one that includes the following:

Nutrient                                                                          Amount

Vitamin A (as beta-carotene)                                                               10,000 IU

Vitamin C (as ascorbic acid)                                                                600 mg

Vitamin D                                                                                                 400 IU

Vitamin E                                                                                                 200 IU

Vitamin K                                                                                                 60 mcg

Thiamin                                                                                                    60 mg

Riboflavin                                                                                                30 mg

Niacin                                                                                                        60 mg

Vitamin B6                                                                                              60 mg

Folic acid                                                                                                  800 mcg

Vitamin B12                                                                                            800 mcg

Biotin                                                                                                        600 mcg

Pantothenic acid                                                                                     100 mg

Calcium (as calcium carbonate and calcium citrate)                      1,000 mg

Iron                                                                                18 mg

Iodine                                                                                                        300 mcg

Magnesium (aspartate or glycenate)                                                  300 mg

Zinc (monomethionine)                                                                         15 mg

Selenium                                                                                                   100 mcg

Copper                                                                                                      1.5 mg

Manganese                                                                                              15 mg

Chromium (as chromium picolinate)                                                  200 mcg

Molybdenum                                                                                           25 mcg

I take the vitamins formulated by Dr. Michael Murray. They are made by a highly respected company called Natural Factors and come in special formulations for men and women. Other leading companies that make excellent multivitamin/mineral supplements are Enzymatic Therapy, NOW, Solaray, and Solgar. The staff at your local health food store will be able to assist you in picking a good brand.

Over the last three decades I have found that certain types of minerals, antioxidants, and amino acids can increase metabolic function and burn fat more efficiently. As part of my Fat-Burning tips, I sug­gest that clients take my Metabolic Fitness Six Fat-Loss Supplements. The supplements described below will not only help you take off the fat, but some of them also improve heart health, improve insulin response, and lower blood pressure and cholesterol.

1.    Calcium. Most people think of calcium as something you should take to minimize bone loss with the onset of andropause or menopause, and indeed this is true. But calcium also has many other health benefits, includ­ing the ability to aid in fat reduction. An article in the Journal of Nutri­tional Biochemistry, which evaluated five clinical studies involving 780 women in their thirties, fifties, and eighties, showed that taking 1,000 mg calcium daily was associated with as much as an 8 kg (17.6 pounds) loss in body weight over four years.
A random analysis of forty-three other studies showed that 1,000 mg calcium a day over a period of two weeks led to a significant reduction in blood pressure. Calcium also lowers serum cholesterol. A recent study conducted on 223 healthy postmenopausal women showed that taking 1,000 mg calcium per day produced a 7 percent increase in HDL and a 6 percent decrease in LDL.

Early in life, taking calcium carbonate is all right because your body is able to readily absorb it. But as you move into your fifties, you should switch over to calcium citrate, which is twice as easy to absorb. You need stomach acid to absorb calcium, and as you get older your levels of stomach acid may drop. This is one of the reasons why taking Tums, which is an acid neutralizer, is not the best way to get your calcium. I suggest taking 1,000 to 1,500 mg calcium citrate with meals, as recommended by your physician.

Since calcium needs vitamin D to be absorbed, make sure you are get­ting 400–600 mg of D daily. Check your multiple vitamin for sufficient levels of vitamin D.

2.    Magnesium. Taking magnesium will greatly enhance the effects of cal­cium. Magnesium is an essential partner in many enzymatic reactions that govern neuromuscular function and the maintenance of cardiovascular tone. Recent studies are beginning to find a correlation between magne­sium and fat loss. People who are obese have very low levels of magne­sium as compared to those with a normal body weight. If you have type 2 diabetes, taking magnesium helps to decrease insulin resistance.
Magnesium has the ability to increase calcium’s effectiveness in low­ering blood pressure and serum cholesterol levels. I suggest taking 450 mg magnesium glycinate or aspartate (not in combination with calcium but as a separate supplement) before bedtime.

If you have a kidney disorder, you may need to check with your doctor before supplementing with magnesium.

3.      Chromium Picolinate. This supplement helps to burn fat because it increases the body’s sensitivity to glucose. I usually recommend that clients take 200 mcg twice daily with a meal while they are on my pro­gram. I usually see the greatest results from this supplement after six weeks. Any good multiple vitamin should include 200 mcg chromium picolinate, so please read your vitamin/mineral label before you take an additional dose. After two months, you can drop down to a 200 mcg main­tenance dose. A study from the University of Vermont also shows that chromium picolinate significantly improves glucose sensitivity in diabet­ics. For this reason, if you have diabetes or are hypoglycemic, speak with your doctor before taking this supplement. This is especially crucial if you are taking insulin, because chromium picolinate could change your body’s insulin requirements.
4.      Coenzyme Q10. Besides being a powerful antioxidant, coenzyme Q10 improves metabolic efficiency and endurance when taken before an exer­cise session, helps to decrease insulin resistance, and doubles your body’s ability to eliminate metabolic toxins. I recommend 50 mg for women and 100 mg for men, which should be taken before cardiovascular exercise or interval training. Taking this supplement with a snack containing fat (like a small handful of nuts or a tablespoon of peanut butter) will help your body to absorb it.
There has been extensive research in the United States and Japan regarding the treatment of cardiovascular disease with coenzyme Q10. Taking this supplement will certainly help to keep your heart healthy. Most recently, coenzyme Q10 has been shown to be effective in treating high-risk breast cancer. Since this supplement is an immune function enhancer, it could also be used to decrease cancer risk.

5.      Acetyl-L-Carnitine. I always use acytyl-L-carnitine in conjunction with coenzyme Q10 because this combination enhances mitochondrial func­tion. I have found that most people who have become overfat are not only insulin resistant and glucose intolerant but have impaired mitochondrial function. In essence, the mitochondria in their cells—the little fat-burning furnaces—are no longer able to work efficiently. When I have women take

500 mg acetyl-L-carnitine and men 1,000 mg, along with their coenzyme Q10, I see a steady increase in metabolic efficiency and exercise en­durance, as well as an increase in fat loss. Take this supplement before aer­obic exercise or interval training.

6. Green Tea Extract. This extract, 200 to 300 mg taken 30 to 45 minutes before a workout, will increase your fat-burning efficiency. A study pub­lished in the American Journal of Clinical Nutrition showed that “green tea extract has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content.” Other studies have shown that green tea causes fat loss in three ways:

The catechin polyphenols in green tea inhibit the action of the enzyme in the body that breaks down norepinephrine, extending that hormone’s life in the body as a fat burner.Green tea partially inhibits the action of lipase in the stomach and intestines. Lipase is a soap-like enzyme responsible for changing the fats we eat into a form the body can absorb.Green tea helps insulin to more effectively remove sugar from the bloodstream, keeping blood sugar levels more consistent.

A recent article in Nutrition showed that green tea can protect against gastritis (inflammation of the mucous membrane of the stomach) and stomach cancer.

There are three other supplements that have been receiving so much atten­tion in the press lately that I would be remiss in not mentioning them here.

The first is alpha-lipoic acid, a powerful antioxidant that is both water and fat soluble. This supplement has been shown to be highly effective in reducing free radicals in the body. Most important, at appropriate doses it has been found to have a significant effect on increasing insulin sensitivity in people suffering from type 2 diabetes.

The second is conjugated linoleic acid. Some studies have shown that this supplement promotes fat loss, preserves and even increases lean muscle, increases bone density, and increases immune function. For these reasons, it has been marketed to bodybuilders as a safe alternative to ster­oids. While the jury is still out on whether this supplement will live up to its initial claims in further clinical trials, I felt it was worth mentioning here.

The third supplement that I recommend for fat loss is omega-3. The latest research shows that getting enough omega-3 in the diet helps decrease body fat and increase lean muscle. I suggest taking 5 g per day either in the form of fish oil capsules, flaxseed oil, and/or as ground flaxseed sprinkled on cereal or a salad.