Weight Loss Supplements

If you believe the ads, you just need to pop a pill to take off extra pounds. If only it were that easy. There may, however, be a few supplements that can aid your weight loss, keeping in mind, that you still need to eat healthy and exercise regularly. To find out what works and what doesn't we tapped Connie Diekman, R.D., director of university nutrition at Washington University in St. Louis, Mo., and immediate past president of the American Dietetic Association and Jonny Bowden, Ph.D., board-certified nutritionist and author of 'The Most Effective Natural Cures on Earth,' for the scoop on 10 common supplements.

Hydroxycut: Avoid Most Products
In May 2009, the Food and Drug Administration issued a warning to consumers to immediately stop using Hydroxycut products because some are associated with a number of serious liver injuries. As a result, the company has agreed to recall 14 Hydroxycut products from the market. For a complete list of recalled products, visit the FDA's website.

Ephedra: Avoid At All Cost
Even though the FDA banned ephedra, this stimulant has been showing up online. Studies have shown that ephedra can aid weight loss, but the side effects, which include high blood pressure, heart rate irregularities, heart attacks, and stroke, can be deadly.

Chromium: Try It
Chromium, which occurs naturally in the body, helps regulate blood sugar and utilize carbohydrate, and although few studies have shown any correlation between chromium supplements and fat loss, chromium may still aid weight loss. That's because chromium helps keep insulin levels down. High levels of insulin, after all, make fat burning almost impossible. Although chromium may not cause weight loss, by lowering insulin, it may remove an obstacle to taking off weight.

How to Take It: Try taking 1,000 mcg of chromium picolinate or chromium nicotinate daily.

Guarana: Skip It
In supplement form, guarana is a concentrated source of caffeine that's supposed to increase your metabolism. However, while it might help you drop pounds temporarily, it doesn't provide lasting weight loss and could raise blood pressure and heart rate.

Green Tea Extract: Try It
Green tea contains a compound called EGCG that may stimulate metabolism. Several studies, in fact, have linked green tea extract to a reduction in body fat and increase in thermogenesis, or the rate at which calories are burned.

How To Take It: Pop 270 mg per day or drink three cups of green tea a day.

Conjugated Linoleic Acid: Try It
Commonly called CLA, this amino acid exists in animal foods like beef and dairy products. It plays a role in the health of your muscles and tissues and may help you lose abdominal fat.

How To Take It: Have 3.4 grams daily.

Yerba Mate: Skip It
Yerba mate is a concentrated plant source of caffeine that's supposed to boost metabolism. Although you might see a temporary drop in weight, changes aren't long-lasting. Plus, as with all stimulants, side effects include increased heart rate and high blood pressure. Recent studies have also shown yerba mate may increase the risk of some cancers.

Chitosan: Skip It
This bulking agent comes from the bones and shells of shellfish, and manufacturers claim it suppresses appetite and blocks fat absorption. Yet no studies show any weight loss benefits.

Pyruvate: Skip It
Pyruvate, which exists in foods like red wine, apples and cheese, promises to make you lean and help you shed body fat. The bad news? No study has shown that consuming pyruvate in supplement form will have this effect on your body.

Hoodia: Skip It
Hoodia is a native African cactus that's believed to suppress appetite. However, there's no research to show benefits. Besides, by the time you get this in supplement form, it may not contain much of the plant, and it's the fiber from the plant that probably helps people fill up.

Bitter Orange: Skip It
Touted as a substitute to ephedra, bitter orange is a stimulant that supposedly boosts metabolism and helps you burn calories. However, no research has proven these claims. As a stimulant, it can also raise blood pressure and heart rate, which could be harmful.