Supplements. Do they really work?

jsadqi

i just recently started taking L-carnitine along with fish oil. Do they really help with metabolism? Are there any supplements that help with burning fat? Or is it a waste of money?

gle8442

No idea if it increases your metabolism, but fish oil contains omega-3 fatty acids, which appear to be good for cardiovascular health. Probably doesn't hurt!

Here: http://ods.od.nih.gov/factsheets/list-all/ summarizes information for a ton of common supplements, it is a good source if you are trying to figure out if any particular supplement appears "worth it".

demetriades

yes some supplements work in building muscle. however to ''burn'' fat u have to consume less food than what your body needs. fat loss supplements may help control hunger. they don't help much though. it is u doing all the work.

ninerbuff

Supplements aren't needed if you have a well balanced diet. Most exaggerate their results.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Leana088

There are no fat burners. If they worked, every bottle of them would not state: "use in conjuction with a healthy diet and exercise". The actual "results" they flaunt, comes from the diet and exercise, not the pills themselves.

As for normal supplements, they do work, but maybe not as much as most people think. I'm anemic, which means I need to take iron supplements, but I also eat lots of iron rich foods. I also need to take fibre supplements, because apparently I'm not getting enough even if I eat 30g a day.

They help a little, but your diet does most of the work.

Dustinryan24

ive taken lots of stuff. the best shape i was ever in, i had not even tried anything.
proper nutrition, strength training, and get your rest. thats all you need really. you can throw in protein shakes if you feel its hard to hit your protein goals.

jsadqi

Thank you everyone for your reply. I'm a VSG patient and hit a stall. I mostly average 1100 calories a day. If I eat some no no foods I can hit the recommend 1500 that MFP suggests but I don't want that and always feel guilty afterwards. I try to work out 5 days a week. I do 1 hour of cardio and weights at least 2 days a week. Was hoping to rev-up my metabolism.

MKEgal

I'm sorry to see you had such drastic surgery when you only had about 100 lb to lose.

Since you've mangled your digestive system, you should be following what your doctor
told you to do. You cannot do what normal people do and be healthy. You need to take the
supplements because you can't eat a normal, healthy amount of food any more, and your
body is not properly absorbing some of the nutrients you can eat. That will continue for
the rest of your life. Surprised your doctor didn't go over this with you before you
consented to surgery. (If not, sounds like you didn't really give informed consent!) You
should also discuss this with your dietician. The MFP estimate is unlikely to
work for you, because you have completely different medical/nutritional needs now.


Here's some (slightly technical for most people) information about VSG, with an emphasis
on nutrition (because it's published in a nutritional group's journal). The numbers refer to
references provided at the end of the article. It also has a couple of tables showing the
recommended amounts of certain vitamins and macronutrients, which you might find helpful.
http://www.todaysdietitian.com/newarchives/050114p44.shtml

Postoperative Nutritional Deficiencies
While research still is needed to evaluate the long-term effects of VSG on micronutrient
status, vitamin and mineral deficiencies after the procedure are reported up to five
years post-op.

Research has shown that patients who undergo VSG are at risk of microcytic and
pernicious anemia as well as metabolic bone disease because of micronutrient
deficiencies in iron, folate, and vitamins B12 and D. (31-34) VSG decreases hydrochloric
acid production and creates a significantly reduced intrinsic factor, directly affecting
iron and B12 absorption. Thiamin (vitamin B1) deficiency leading to Wernicke-Korsakoff
syndrome also has been reported in several cases after VSG. (35-37)

Moizé and colleagues reported that, after five years, vitamin and mineral deficiencies with
VSG corresponded with those seen five years after gastric bypass. VSG patients who take
metformin also are at risk of vitamin B12 malabsorption. (38)

Despite universal supplementation, the prevalence of vitamin D deficiency was the most
commonly observed deficiency five years postoperatively in VSG patients. Research also
has shown that while most bariatric programs and hospital protocols agree that
vitamins and minerals are important, there’s variability in the prescribed vitamin/mineral
protocol, and a single multivitamin containing more than 100% of the Recommended
Dietary Intake may be insufficient to provide some of the necessary micronutrients
while concomitantly providing excess in others. (32-34)

And from another site... (this might explain why you're stalled):
http://www.wlshelp.com/gastric-sleeve.html

During the first 1 to 2 years after surgery, when most weight loss is
expected to occur, the diet is limited to 600 to 800 calories a day. Once goal
weight is achieved, most patients are able to eat about 1000 to 1200 calories a day.

http://www.wlshelp.com/news/nutritional-complications-linked-to-bariatric-surgery/

Take vitamins and minerals daily. Make sure supplements include the
nutrient ingredients at the recommended dosages as instructed by your doctor.
Supplementation needs to continue for a lifetime, even after successful weight
loss, health problems diminish, and energy levels increase. Ongoing supplementation
will benefit long term health.

.

TheSurge0n

L- carnithine is supportive but won't work without proper diet and exercise.

MKEgal

And no, there are no supplements or pills which help burn fat or increase metabolism.
Save your money, put it toward the vitamins & minerals you need to take.

That being said, some supplements are linked to weight loss, but they're not sure how/why.

Here's the summary of one study:
http://www.ncbi.nlm.nih.gov/pubmed/16296926

"Among overweight or obese men and women, long-term use of multivitamins, vitamins
B6 and B12, and chromium were significantly associated with lower levels of weight gain."
And the results appear to be dose-dependent.


Another study:
http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=1831172&fileId=S0007114507853335

"Compared with non-consumers, male consumers of vitamin and/or dietary supplements
had a lower body weight ... fat mass ... BMI ... and a tendency for greater resting energy
expenditure ... In women, the same differences were observed but not to a statistically
significant extent ... female supplements consumers had lower disinhibition and hunger
scores ... fasting and postprandial appetite ratings were significantly reduced in
multivitamin and mineral-supplemented women"

jsadqi

I actually had close to 200 pounds I needed to lose before I had surgery. I started this journey weighing 364. I had surgery 9/8/14. I have lost 82 pounds as of today. Surgery is only an aid. I know it takes ME to make a change. I can not nor will I just rely on this surgery to be a end all be all to my new lifestyle change.

Mr_Knight

The closest I know of an OTC that shows evidence of working is the EC stack, but even there you're only looking at something on the order of 10% increase in metabolism. On a 1200 cal/day regimen, that only generates an additional 120 calories.

There is no substitute for controlling what we're eating, unfortunately.

sheldonklein

MK Egal:a question. In another thread this morning you passionately defended the use of appetite suppressants against those who consider it cheating. Yet here you are dismissive of WLS, referring to it as "mangling" your digestive system. Why the bright line distinction? FYI, I'm not looking to pick a fight; I'm genuinely interested in your reasoning.

jsadqi

Mr_Knight wrote: »

The closest I know of an OTC that shows evidence of working is the EC stack, but even there you're only looking at something on the order of 10% increase in metabolism. On a 1200 cal/day regimen, that only generates an additional 120 calories.

There is no substitute for controlling what we're eating, unfortunately.

I just didn't know if my stall was because my body got used to under 1000. I have increased my calorie consumption and incorporated cardio and weight training. Based upon my consumption and exercise I feel like I should be losing more weight than what the scale is telling me. It is extremely frustrating. I am terrified if I eat more calories I will gain weight. It is so nice to be able to walk without hurting, I have more energy and I am beginning to love myself again. I want my life back and do whatever it takes to achieve it.

Mr_Knight

jsadqi wrote: »

Mr_Knight wrote: »

The closest I know of an OTC that shows evidence of working is the EC stack, but even there you're only looking at something on the order of 10% increase in metabolism. On a 1200 cal/day regimen, that only generates an additional 120 calories.

There is no substitute for controlling what we're eating, unfortunately.

I just didn't know if my stall was because my body got used to under 1000.

Unless you're very small, it's not possible for your body to get "used to" 1000 or less calories.

My suggestion is to open up your diary. It's depressingly easy for logging errors to creep in, and the collective wisdom here has already seen pretty much everything there is to see - so if there are logging issues, we'll find them very quickly.

Good luck!

:drinker:

jsadqi

Mr_Knight wrote: »

jsadqi wrote: »

Mr_Knight wrote: »

The closest I know of an OTC that shows evidence of working is the EC stack, but even there you're only looking at something on the order of 10% increase in metabolism. On a 1200 cal/day regimen, that only generates an additional 120 calories.

There is no substitute for controlling what we're eating, unfortunately.

I just didn't know if my stall was because my body got used to under 1000.

Unless you're very small, it's not possible for your body to get "used to" 1000 or less calories.

My suggestion is to open up your diary. It's depressingly easy for logging errors to creep in, and the collective wisdom here has already seen pretty much everything there is to see - so if there are logging issues, we'll find them very quickly.

Good luck!

:drinker:

jsadqi

jsadqi wrote: »

Mr_Knight wrote: »

jsadqi wrote: »

Mr_Knight wrote: »

The closest I know of an OTC that shows evidence of working is the EC stack, but even there you're only looking at something on the order of 10% increase in metabolism. On a 1200 cal/day regimen, that only generates an additional 120 calories.

There is no substitute for controlling what we're eating, unfortunately.

I just didn't know if my stall was because my body got used to under 1000.

Unless you're very small, it's not possible for your body to get "used to" 1000 or less calories.

My suggestion is to open up your diary. It's depressingly easy for logging errors to creep in, and the collective wisdom here has already seen pretty much everything there is to see - so if there are logging issues, we'll find them very quickly.

Good luck!

:drinker:

I opened it up. I've tried to be as accurate as I can be. I just joined this site a couple weeks ago when I increased my calorie intake so I could monitor it more closely. Thank you everyone for your help. It is much appreciated and the honesty is a must.

jsadqi

Also I haven't quite figured out how to log my weight training. I do it but just don't enter it.

ryanhorn

ninerbuff wrote: »

Supplements aren't needed if you have a well balanced diet. Most exaggerate their results.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

This right here. I only really take supplements when I'm lacking certain micronutritients (like Vitamin D) or macronutrients (like protein) to get to my goal. Honestly though, getting these things from real food is always better.

vschwgrt1

I agree w Mr Knight, it is super easy to miss some of the calories you are eating everyday, I am a tall large person and I have to stay at 1500 cals or less to lose consistently and I swim an hour a day. I am also considering bariatric so it is good to hear from people who have gone through it. Keep up the posts, log EVERYTHING, stay active and best wishes to you

jsadqi

vschwgrt1 wrote: »

I agree w Mr Knight, it is super easy to miss some of the calories you are eating everyday, I am a tall large person and I have to stay at 1500 cals or less to lose consistently and I swim an hour a day. I am also considering bariatric so it is good to hear from people who have gone through it. Keep up the posts, log EVERYTHING, stay active and best wishes to you

Thank you. If you have any questions about WLS just ask. It is nice to have support.

vschwgrt1

would you do it again, how long has it been since your surgery, you stated where you started and I think how much you have lost so far so what are your goals now. Also, if you don't mind, how old are you

jsadqi

vschwgrt1 wrote: »

would you do it again, how long has it been since your surgery, you stated where you started and I think how much you have lost so far so what are your goals now. Also, if you don't mind, how old are you

I would sooooooo totally do it again. Contrary to what people think it isn't an easy fix. I still have to watch what I eat. You may eat less but junk is junk. You also have to exercise to obtain greater weight loss AND health. I had my surgery on 9/8/14. My goal is 150 pound loss in one year. (That is probably unrealistic but I want a goal that will push me.). I would love to be at 160-180. I just turned 40. I am 5'7''.

MrGonzo05

This will be painful for me to admit, because I spend most of my time bashing supplements. But fish oil is beneficial to many people, specifically those who don't get enough Omega 3 in their diet. Which is most people. Owiee. Now if it's OK with you, I'll resume my supplement bashing in 3...2...1...

jsadqi

whodidntante wrote: »

This will be painful for me to admit, because I spend most of my time bashing supplements. But fish oil is beneficial to many people, specifically those who don't get enough Omega 3 in their diet. Which is most people. Owiee. Now if it's OK with you, I'll resume my supplement bashing in 3...2...1...

Lol......

MrGonzo05

ryanhorn wrote: »

ninerbuff wrote: »

Supplements aren't needed if you have a well balanced diet. Most exaggerate their results.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

This right here. I only really take supplements when I'm lacking certain micronutritients (like Vitamin D) or macronutrients (like protein) to get to my goal. Honestly though, getting these things from real food is always better.

Vitamin D is not found in food in any useful way. You can get some from fish, but if you get your requirements this way you'll succumb to the mercury. It gets added to dairy here in the U.S. If you aren't a dairy fiend, you can go outside, unless you live on Neptune like I do. Plus cancer. Meh, just take the pill.

vschwgrt1

thanks for the honest reply, a friend has had the same surgery 5 years ago and has maintained w 5 lbs up and down ever since but still logs EVERYTHING never going over 1400 calories a day unless it is something very special once or twice a year. She also still takes lots of supplements to make sure she's getting enough nutrients. She lost about 100 lbs also but it is still a struggle every day

vschwgrt1

I don't know many people who always eat the right combo of foods to fulfill all their nutritional requirements everyday. Supplements can't hurt if you don't overdo so why not.
They don't help with weight loss but maybe help with general well being

vfit10

Balance diet>supplements