Penn Herb Wellness Guide
Weight Loss and Obesity
- Reliable and relatively consistent scientific data showing a substantial health benefit.
- Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
- For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by some in the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
| Supplement | Amount | Why |
|---|---|---|
Alpha-Lipoic Acid | 600 mg one to three times per day |  [3 stars] Multiple clinical trials have found alpha-lipoic acid can slightly decrease body weight and may reduce waist circumference in people with abdominal obesity. |
Amylase Inhibitors | 1,200 to 2,400 mg per day of white kidney bean extract | [3 stars] Amylase inhibitors, like phaseolamin from white kidney beans, reduce digestion and absorption of dietary carbohydrates and may aid in weight loss. |
Blue-Green Algae | 1 to 4.5 grams daily | [3 stars] Blue-green algae, or spirulina, helps promote reductions in weight, body fat, waist circumference, and triglyceride levels. |
Chitosan | 1 to 3 grams per day | [3 stars] Chitosan is type of fiber that has been shown to have a small positive impact on weight loss. |
Chromium | 500 to 1,000 micrograms per day | [3 stars] Supplementing with chromium has beneficial effects on glucose and lipid metabolism and can help support weight loss. |
Coffee | 3 to 4 cups of coffee or 180 to 200 mg of green coffee extract per day | [3 stars] Coffee from roasted coffee beans and green coffee extract have both been shown to support weight loss. |
Fiber | 5 to 7 grams daily | [3 stars] Several trials have shown that fiber supplementation from a variety of sources accelerated weight loss in people who were following a low-calorie diet. |
Green Tea | An extract supplying 100460 mg of EGCG per day | [3 stars] Green tea extract rich in polyphenols may support a weight-loss program by increasing energy expenditure and fat burning. |
L-Carnitine | 250 to 2,000 mg per day | [3 stars] The amino acid L-carnitine is thought to be potentially helpful for weight loss because of its role in fat metabolism. |
Multivitamin | Daily multivitamin-mineral; follow label instructions | [3 stars] Extra vitamins and minerals help ensure peopleget the nutritionthey needs, especially peopleon a weight-loss diet who are avoiding certain foods.
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PolyGlycopleX (PGX) | 5 grams three times daily with meals | [3 stars] PGX has been found in multiple randomized controlled trials to support weight loss and improve metabolic health. |
Probiotics | Up to 9x109 (nine billion) colony forming units daily | [3 stars] A growing body of research shows probiotics can increase weight loss in those with overweight and obesity. |
Soy | Refer to label instructions | [3 stars] Soy appears to have several effects on the body that might help with weight loss. |
Vitamin D | 2,000–7,000 IU per day | [3 stars] Vitamin D insufficiency and deficiency are common in people with overweight and obesity; restoring sufficient levels with vitamin D supplements is likely to improve the response to weight loss efforts. |
Whey Protein | Around 28 grams one to three times per day | [3 stars] Whey protein may help people on weight-loss diets by suppressing appetite, increasing energy expenditure, and preserving muscle. |
5-HTP | Take under medical supervision: 600 to 900 mg daily for no more than 12 weeks |  [2 stars] 5-HTP has been shown to reduce appetite and to promote weight loss. |
7-Keto DHEA | 100 mg twice per day | [2 stars] 7-Keto DHEA was found in a single randomized controlled trial to promote weight loss in people with overweight and obesity. |
Borage Oil | 5 grams (providing 890 mg of gamma-linolenic acid) per day | [2 stars] Borage oil may help reduce the amount of weight regain after substantial weight loss. |
Calcium | 800–1,200 mg daily | [2 stars] Calcium supplementation, especially in conjunction with vitamin D and in people with calcium-poor diets, may support healthy weight and body fat loss. |
Casein Protein | 30 grams per day | [2 stars] Casein protein supplements may support weight loss in people on a low-calorie diet. |
Chili Peppers | 6 to 10 mg of capsinoids or 135 mg of capsaicin per day | [2 stars] Compounds from chili pepper have been found to slightly increase energy expenditure, fat-burning, and weight loss.
|
Coleus | 250 mg of standardized extract twice daily | [2 stars] Clinical trials suggest coleus may help regulate body weight and improve metabolic health.
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Conjugated Linoleic Acid | 1.78 grams daily | [2 stars] Although the evidence is conflicting, the majority of the evidence shows CLA can help people lose body fat, and may promote a small amount of weight loss. |
DHEA | 25 to 50 mg daily; DHEA-sulfate levels should be monitored periodically during supplementation | [2 stars] DHEA appears to improve body composition and metabolic health, particularly in elderly people. |
Fish Oil | Around 2,000 mg of combi
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