Top Weight Loss Supplements for Men

Eager To Lose Weight? These Supplements Can Help

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When you’re on a quest to shed a few pounds, there are lot of things that sound like a good idea. But just like that all-inclusive, ultimate spring break trip back in college, everything isn’t always as advertised. Take weight loss supplements, for instance. Their labels tote promises of mass calorie burn and effortless fat loss. Toss back a few pills before a workout, and you’ll turbo charge your metabolism, rev-up the fat-burning fires within, and be melting fat faster than ice cream on a hot day.

An astonishing 15 percent of U.S. adults have used a weight-loss dietary supplement at some point in their lives, and Americans spend about $2.1 billion a year on weight-loss dietary supplements in pill form (e.g., tablets, capsules, and softgels) each year. Which is why it’s scary that we have to level with you, guys. Minimally regulated, these supplements don’t really do what they promise. And on top of that, they can actually do damage to your body. The U.S. Government Accountability Office even reports that “little is known about whether weight loss supplements are effective, but some supplements have been associated with the potential for physical harm.”

Let’s take popular weight loss supplement ingredient green tea, for example. It’s rich in an antioxidant called catechism. One of those catechins is called epigallocatechin gallate, or EGCG for short, and it’s often claimed to boost metabolism. However, if you look at studies examining the fat-burning effect on green tea, you’ll find it doesn’t make any significant difference. One 2012 meta-analysis (this is a large-scale review of existing research) examined 18 studies on the effect of green tea on weight loss involving 1,945 participants. The conclusion: “Green tea had no significant effect on the maintenance of weight loss.”

Other “fat burners” commonly seen in weight loss supplements, ranging from L-Carnitine and Conjugated Linoleic Acid (CLA for short) to raspberry ketones, have extensive research against their effectiveness. Which means that if you’re part of the 15 percent of U.S. adults spending big bucks on ‘em, it may be time to reevaluate.

Fact: there are things you can buy that will help you support and sustain a healthy lifestyle. Especially for anyone exercising on the regular, the right products can help you both build muscle and boost immunity. Here are our five top picks.

Creatine

Creatine is typically made naturally by the human body. Otherwise, it’s found in fish and meats. An amino acid that’s converted to phosphocreatine, creatine gives the body energy instantly when it needs it most. One Baylor University study revealed that long-term creatine supplementation appears to enhance the overall quality of training, leading to 5 to 15 percent greater gains in strength and performance. Another review published in the Journal of the International Society of Sports Nutrition noted that regardless of what form you consume creatine in, it can increase strength, fat free mass, and muscle morphology alongside heavy resistance training more than resistance training alone. Just remember: Take no more than 25 grams of creatine monohydrate, depending on your goals. Also: Creatine supplementation can cause cramping, dehydration, and possible tweaks to the amount of electrolytes in the body. Make sure you’re adequately hydrating before starting to use it.

Optimum Nutrition Creatine Monohydrate Powder

Omega-3s

Omega-3s are a group of polyunsaturated fatty acids, comprised of three principal omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA); they can help reduce inflammation, stave off depression, and reduce the risk of developing chronic diseases such as cancer and arthritis. Nearly 8 million more adults used fish oil in 2012 than in 2007, and that amount has continued to rise according to the National Center for Complementary and Integrative Health.

While you can get omega-3s from whole food sources like salmon (a 3-ounce cooked serving of salmon has 1500 milligrams) cod liver oil, walnuts, flax, chia, and hemp seeds, it’s also super easy to supplement.

Vitafusion Omega-3 Gummies

Beta Alanine

Your muscles have a new BFF. If you want to reduce that not-so-pleasant burning feeling from lactic acids build-up after your next intense strength session, beta alanine can help. Researchers have found that a dose of around 4 grams per day is effective in lessening muscle soreness.

Note: don’t freak out if you experience paresthesia (a harmless tingling of the skin like pins and needles). It’s totally normal, and likely a big reason why it’s included in popular pre-workout supplement blends as this physical tingling makes users “feel” the pre-workout having an effect.

BulkSupplements Pure Beta Alanine

Multivitamins

Whole food sources are always going to be the best way to get in your daily allowance of essential vitamins and minerals, so you should aim to consume a balanced diet that packs protein, fats, fruits, vegetables, and carbohydrates.

But we don’t blame you for looking for a little extra oomph elsewhere. If you are going to consume a multivitamin regularly, there are a few things to consider. First, most multivitamins are once-daily, and come in pill or gummy form. There are going to be certain multivitamins that are niche, or come with a special purpose like weight control or upped performance. The amount of nutrients you need depends on a lot of things, like your age, ethnicity, and gender. As a general rule of thumb, men should seek out multivitamins that are not high in iron. Make sure to consult with a qualified physician before adding a multivitamin to your diet.

GNC Mega Men Multivitamin

Vitamin D

Good news: as the temperatures warm up, it’s easier to get enough Vitamin D from sun exposure during the summer months. And that’s important, since it’s shown to improve brain function, boost the immune system and increase bone strength. And since increasing the intensity and frequency of your workouts can weaken your immune system, a little Vitamin D supplementation can be a big help.

NatureWise Vitamin D