Weight Loss Supplements (Alpha Lipoic Acid, Collagen, Vit D3, Magnesium Malate)

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Overview of Alpha Lipoic Acid as Weight Loss Supplement

Alpha-lipoic acid is an antioxidant that is made naturally in the body and also found in foods. It is used to break down carbohydrates and to make energy.

Alpha-lipoic acid can be eaten in foods, such as red meat, carrots, beets, spinach, broccoli, and potatoes. It is also available in supplements. Because alpha-lipoic acid seems to work like an antioxidant, it might provide protection to the brain and also be helpful in certain liver diseases.

People most commonly use alpha-lipoic acid for nerve pain in people with diabetes. It is also used for obesity, altitude sickness, aging skin, high levels of cholesterol or other fats in the blood, and many other purposes, but there is no good scientific evidence to support many of these other uses.

Overview of Collagen as Weight Loss Supplement

While most younger people can get enough collagen from eating protein, as the levels of certain enzymes dwindle with age, collagen supplements may help our bodies better absorb the nutrient. Options made with hydrolyzed collagen, or collagen peptides, contain a special form of the protein that may help mature bodies absorb more readily. That’s because it’s undergone a process called hydrolysis, which breaks it down into smaller peptides that are easier to digest.

No matter the collagen supplement you use, you’ll likely see the following benefits:

If you’ve ever noticed that meals with lots of protein reduce hunger, that’s because they contain nutrients that increase satiety. A study from the University of Washington School of Medicine found upping protein intake helped subjects feel fuller and eat less. While this study wasn’t focused on collagen specifically, it suggests that supplementing your diet with collagen could positively affect weight loss.

Overview of Vit D3 as Weight Loss Supplement

A recent study found that Vitamin D supplementation can decrease body mass index (BMI) significantly. An expert on how you can get more Vitamin D and why sunlight may not be a sufficient source of the essential vitamin for many.

Vitamin D play a big role in our overall health. Not only it plays an important role in absorption of calcium and improving bone health, tissue health, colon health but also takes care of immunity. Vitamin D deficiency can affect us in myriad ways. It can put us at an increased risk of type 2 diabetes, cardiovascular disease (CVD) as well as high blood pressure and obesity. Obesity can further give rise to a host of chronic diseases. A recent study found out that after using Vitamin D supplementation for 6 weeks, WT, WC, and body mass index (BMI) were decreased in people significantly and serum Vit D increased significantly.

Overview of Magnesium Malate as Weight Loss Supplement

Here are a few proven ways magnesium can influence weight loss:

Balances blood sugar levels

“Magnesium positively affects insulin and blood glucose regulation. Even though this doesn’t directly equate to weight loss, having more balanced blood sugar levels can assist with better weight regulation over time,” says registered dietitian Sarah Koszyk, MA, RDN, NBC-HWC.

When insulin is working effectively, the body is more efficient at using glucose for energy, explains Enright. “This is the opposite of insulin resistance, where the body is unable to utilize glucose for energy and in turn will store glucose in the form of fat, leading to weight gain,” she says.

Obese and magnesium-deficient individuals are likely to reap the most benefits from supplements. Koszyk points to a systematic review that found people with obesity who supplemented with magnesium had better insulin regulation, and as a result, were able to reduce BMI (2). Participants that were previously deficient in magnesium also lost weight.

Another study that involved more than 6,100 adults found that adequate dietary magnesium intake was associated with a 42 percent decrease in the incidence of elevated blood glucose levels (3).

Boosts metabolism

Magnesium plays a critical role in metabolism, says Enright. “Not only does a higher metabolic rate help with weight management, but having more energy means you’ll have more oomph for physical activity, which supports a healthy weight and weight loss goals.”

According to one review, magnesium supplementation may improve performance parameters (like VO2 max) during cardio and strength training, while animal studies suggest magnesium supplementation may boost metabolism (4). Still, experts underscore the need for more research.

Decreases inflammation

Weight gain (or loss) is a symptom of chronic inflammation (5). “Inflammation can interfere with normal body processes—such as energy production, muscle building, and blood sugar control—that can make weight loss more challenging,” says Enright. Magnesium may help to reduce inflammation by lowering the body’s inflammatory response.

“Magnesium deficiency has been linked to higher levels of C-reactive protein, a common inflammatory marker in the blood,” Enright explains. One review concluded that taking a magnesium supplement may significantly reduce C-reactive protein levels (6).

Improves sleep

“Magnesium activates neurotransmitters, including serotonin and melatonin, that help the body to relax and enter a deep state of sleep,” says Enright. According to one systematic review involving more than 7,500 participants, there’s a clear link between magnesium supplementation and sleep quality (including daytime falling asleep, sleepiness, snoring, and sleep duration) (7).

How does sleep help the body shed excess pounds? Studies have shown Insufficient sleep may cause metabolic changes associated with obesity (8). “Poor sleep has been linked to insulin resistance, increased risk of inflammation, and an increase in appetite—all of which can lead to weight gain,” says Enright.