Weight gain during midlife can be a frustrating experience for many women. Hormonal shifts, lifestyle changes, and midlife stresses can all contribute to this issue. While diet and exercise are fundamental, some women turn to weight loss supplements for extra support. This article explores the efficacy, safety, and key considerations for women over 50 considering weight loss supplements.
The Challenge of Weight Loss After 50
As women approach and go through perimenopause and menopause, their bodies undergo significant hormonal changes. A decline in estrogen can affect metabolism, potentially leading to increased appetite and altered calorie usage. Women also naturally lose muscle mass with age, which slows down metabolism. This combination of factors can make weight management more challenging.
Understanding Metabolism and Weight Loss Supplements
Metabolism is the body's process of converting food into energy. Weight loss supplements often aim to boost metabolism, helping the body burn calories more efficiently. These supplements are designed to help your body burn calories more efficiently, convert food into energy faster, and support sustainable weight management.
How Metabolism Boosters Work
Metabolism boosters work by increasing thermogenesis, which raises your body’s calorie-burning rate. High-quality fast metabolism pills are typically formulated with natural ingredients like green tea extract, caffeine, L-carnitine, capsaicin (from chili peppers), and CLA (conjugated linoleic acid). Caffeine not only boosts alertness but also stimulates thermogenesis, helping your body burn more calories throughout the day. These compounds are known to increase thermogenesis (your body’s calorie-burning process), reduce appetite, and enhance fat oxidation. When paired with regular exercise and a balanced diet, they can help accelerate your progress toward your weight loss goals.
The Role of Vitamins
Vitamins for metabolism-such as B12, B6, and chromium-can help optimize energy levels and support thyroid and hormonal health, especially if you’re trying to lose weight. In addition to herbal ingredients, many people benefit from taking vitamins for metabolism-essential nutrients that support thyroid health, hormone balance, and energy production. B vitamins, particularly B12 and B6, are critical players in converting food into usable energy and maintaining healthy metabolic function. Vitamin D supports immune health and metabolic function, especially in individuals with low levels due to limited sun exposure. Magnesium plays a key role in energy production and metabolic efficiency, making it a valuable addition to any supplement regimen. Vitamin D, magnesium, and chromium also play supportive roles, especially for those who may be deficient.
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Types of Weight Loss Supplements
Weight loss supplements are a broad category, including herbal supplements, prebiotics and probiotics, protein powders, meal replacements, and more.
Common Ingredients and Their Effects
- Green Tea Extract: Contains antioxidants and may increase calorie burning.
- Caffeine: Stimulates thermogenesis and boosts alertness.
- L-Carnitine: Enhances energy production and fat oxidation.
- Capsaicin: Derived from chili peppers, it increases thermogenesis.
- CLA (Conjugated Linoleic Acid): May reduce body fat.
- Apple Cider Vinegar (ACV): May increase fat metabolism and promote fullness.
- Green Coffee Bean Extract: Claimed to help burn calories and fat, support metabolism, and suppress appetite.
- Raspberry Ketones: Claimed to help burn calories and fat, support metabolism, and suppress appetite.
Weight Loss Gummies
Weight loss gummies are one of many types of weight loss supplements you can find at almost any drugstore. The idea is that taking the gummy may help support your other weight loss efforts like diet and exercise. The most common ingredient in gummies is apple cider vinegar (ACV). ACV’s effect on weight loss isn’t fully understood. There is evidence to support that AVC may increase fat metabolism and promote fullness.
Evidence-Based Ingredients
There are hundreds of ingredients that are said to be helpful for weight loss, but many lack evidence. It's a good idea to choose supplements that have been researched and shown to be effective, or those that are recommended by weight loss experts like registered dietitians or obesity medicine physicians.
Specific Supplements to Consider
Alli (Orlistat)
Alli is an over-the-counter drug meant for overweight adults struggling to shed excess pounds. Alli is a 60-milligram, over-the-counter version of orlistat (Xenical), a 120-milligram prescription drug. When you take the drug with a meal, about 25% of the fat you eat isn't broken down. Alli may help you lose weight. But the weight loss will likely be modest.
Probiotics
Probiotics are beneficial bacteria that live in your gut and help break down and digest food. One 2018 review of 15 well-designed trials found that probiotics, either in foods or in supplements, helped overweight and obese people reduce their body weight and body fat.
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Berberine
Derived from the berry of the berberis shrub, berberine has been shown in several studies to help lower blood sugar levels and improve cholesterol levels-two health markers exacerbated in menopause. A few recent studies also show that this influence on our metabolism translates into weight loss, too.
Calcium & Vitamin D
Not just good for strong bones, calcium may affect fat cell production, metabolism, and absorption, and the nutrient may slightly bump up your body’s calorie-burning engines. That said, the scientific evidence that these nutrients are sure-thing weight loss helpers is still a bit conflicting-but we do know how important they are for you overall, so they should be top of your list no matter what.
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of heart-healthy fat found in foods like fish and seafood, flax, chia and walnuts, and some fortified foods. Although research isn’t consistent, there’s evidence that omega-3s may help improve body composition due, in part, to their anti-inflammatory benefits, especially when paired with a reduced-calorie diet. Omega-3s may also provide diabetes support for healthy blood sugar and lipid levels.
Fiber
Research shows that making the single change of eating more fiber helps you lose weight, according to The Journal of Nutrition. Fiber is filling and it feeds good bacteria in your digestive tract to support gut health, which is also linked to a healthy weight.
Protein
Protein helps your body maintain lean mass (muscle, bone) and is necessary for building muscle, too. (Your body also burns slightly more calories metabolizing protein.) In addition, there’s emerging evidence that increasing protein even a little bit may prevent weight and belly fat in midlife, according to commentary published in BJOG: An International Journal of Obstetrics and Gynaecology.
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Magnesium
Magnesium helps promote the production of melatonin (a hormone needed for sleep), relaxes the body in preparation for sleep, and may even lessen anxiety to quiet the racing thoughts and worries that can keep you up at night.
Creatine
Creatine is a substance found in meat and fish, but it’s also available as a powdered supplement. Taking creatine daily can support muscle growth and strength plus exercise performance, and it may also promote better mood and brain power, according to a review in the journal Nutrients.
Important Considerations Before Taking Supplements
Third-Party Testing
The FDA doesn't test supplements before they’re sold. For this reason, there's no guarantee that supplements contain the ingredients stated on the label in the amounts listed. Some may contain less or more of the main ingredient than advertised, and some may contain contaminants like heavy metals. Third-party testing, conducted by independent labs that aren't affiliated with supplement manufacturers, can help prove that a supplement is safe and that its label is accurate.
Realistic Claims
A supplement alone will not help you lose weight in a way that is sustainable or healthy. Be wary of supplements that feature claims about how much or how quickly you’ll lose weight. It's important to remember that supplements are one small part of a healthy lifestyle to support weight loss.
Price
If you have a significant amount of weight to lose, you may want to continue using a supplement for months or even years. For this reason, price is an important consideration. Make sure the supplements you choose fit comfortably within your budget. Additionally, if you plan to use a weight loss supplement indefinitely, it's best to consult a doctor before you start using it.
Safety
Check the ingredients to be sure they don't contain anything you're allergic to. Look for third-party tested or certified products so you know the label is accurate and the product is free of contaminants.
Potential Side Effects
- Caffeine: May cause a rise in blood pressure and heart rate, sleep problems, anxiety or jitteriness, or gastrointestinal problems. In high doses, caffeine can cause vomiting, heart palpitations, and seizures.
- Green Tea: Experts warn that large doses could cause liver damage. Signs may include yellowing of the skin or eyes, nausea, and stomach pain.
- Berberine: GI symptoms such as nausea, diarrhea, bloating, and constipation. Berberine may also interact with prescription medications.
- Alli (Orlistat): The active ingredient in Alli, orlistat, causes digestive side effects related to undigested fats passing through your digestive system.
Red Flags and False Promises
Before buying a supplement, consider false promises. If a product says you’ll lose 30 pounds in 30 days without diet or exercise, it’s likely a red flag. The same red flag applies to promises that a product will work for everyone or take weight off permanently. It’s also important to watch for fake “success” stories.
Integrating Supplements into a Healthy Lifestyle
Effective weight management often requires a multi-faceted approach, and supplements can be a helpful part of that strategy. No supplement replaces the foundation of healthy eating, movement, hydration, and sleep. Instead, these products act as supportive tools to amplify your efforts and help you reach your goals faster-safely and naturally.
Diet Adjustments
Adjusting your diet to align with your body’s new calorie needs is the first step to stopping weight gain during perimenopause. In making changes to your diet, such as focusing on fiber- and protein-rich foods, you can eat a balanced, nutrient-packed diet, avoid fads, and change how your body feels.
Physical Activity
Less Physical Activity: Another common change that can happen with age: Moving less. But if you continue to eat the same as you did when you were more active, weight gain is pretty much guaranteed.
Consulting a Healthcare Professional
It’s important to remember that supplements are not FDA regulated. Speaking with a doctor before taking them is always a good idea. Working with a trained menopause specialist, like a Midi clinician, can help you devise a robust treatment plan for addressing weight gain, including the best supplements for your goals. The best way to manage these symptoms is to work with a healthcare professional, like a Midi clinician, who can design a plan tailored specifically to you, which might include lifestyle support for diet, exercise and healthy sleep, botanicals and supplements, non-hormonal medications, and hormonal medications including hormone replacement therapy (HRT). Addressing menopausal symptoms and weight gain with a holistic approach can be the best way to find relief and achieve lasting weight loss results.Connecting with a Midi weight specialist for personal recommendations on diet changes and supplements can be key to lasting success. If supplements are part of your Care Plan, you’ll be advised to use supplements that say on the label that they are third-party tested, which ensures that they are safe and free of contaminants. In addition, you can come up with a plan with your healthcare professional on how to get more healthy foods into your diet while following your taste preferences, eating habits, and values (because food should make you feel good in all the ways). In other words, blanket supplement and diet recommendations rarely hit the target; you need advice customized to you.