If you’re trying to shed a few pounds, turning to over-the-counter supplements might seem like an easy solution—but health experts are raising red flags. Doctors are now warning against four popular weight loss supplements that could pose ‘dangerous’ risks to various parts of your body. Before reaching for a quick fix, it’s crucial to understand how these seemingly harmless pills might actually do more harm than good.
To shed some light on the dark side of four common weight loss supplements, we spoke to Lisa Andrews MEd, RD, LD, a registered dietitian nutritionist, and Dr. Rimas Geiga.
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1. Garcinia Cambogia
Derived from a tropical fruit, Garcinia Cambogia is often praised for its weight loss benefits. However, Andrews cautions that its use may come with a range of unpleasant side effects—and even some dangerous downsides for your health.
"Side effects from its use may include headache, nausea, diarrhea, and other gastrointestinal concerns," she explains. More alarmingly, in some cases, Garcinia Cambogia has been linked to liver damage, further emphasizing the potential dangers associated with its consumption. Yikes! There are several other supplements to avoid for your liver health, too.
2. Green Tea Extract
Green tea is a fantastic elixir with a range of health benefits. In supplement form, green tea extract is well known for its antioxidant properties, primarily due to its high concentrations of catechins like epigallocatechin gallate (EGCG).
However, Dr. Geiga warns that, while there are many benefits to green tea, "high concentrations of catechins in green tea extract can induce oxidative stress in the liver, leading to hepatotoxicity." This oxidative stress may manifest as elevated liver enzymes and, in severe cases, acute hepatitis.
To mitigate these risks, it's best to limit your intake to no more than 300 mg per day. Or better yet, brew up some green tea as a safer (tasty) alternative!
3. Diuretics (Water Pills)
Andrews strongly advises against the use of diuretics, commonly known as water pills, for weight loss. She explains, "Water pills force your body to increase urine output, which causes fluid loss and dehydration." While this may result in a lower number on the scale, it's important to note that the weight lost is primarily water, not fat. Additionally, the loss of fluids can lead to imbalances in essential minerals such as potassium, sodium, and magnesium, potentially resulting in heart rhythm disturbances and muscle cramps.
4. Bitter Orange (Synephrine)
Bitter orange, often marketed as a natural weight loss aid, contains synephrine, a compound with stimulant properties similar to ephedra. Although it’s sometimes included in “fat-burning” supplements, this ingredient has been associated with increased heart rate, elevated blood pressure, and a higher risk of cardiovascular issues.
