Supplements For Weight Loss: Do They Work
- Most herbal and dietary supplements dont lead to weight loss, a review of existing studies has found.
- Researchers looked into data for green tea extract, guar gum, and acupuncture, among many others.
- Only 16 studies showed a difference in weight between participants taking supplements and a placebo.
- Researchers found that the weight loss was less than 1 pound for some people, and not consistent for any of the supplements examined.
Weight loss supplements come in a variety of forms, including pills, gummies, powders, and liquids, like teas.
They often tout fast and easy weight loss with a promise that you can lose inches without having to rely solely on eating a balanced diet or exercising regularly.
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But do these supplements actually work?
A new comprehensive study published in the journal on June 23 has found that dietary supplements do not result in dramatic weight loss as they claim.
In fact, its rare that people who take these supplements lose any weight, the research showed.
Which Supplements Are Best For Depression
Numerous studies have evaluated the role of supplements in treating depression. Nonetheless, not all studies are of equal quality and its important to consider findings from rigorous studies published in high quality journals. A Harvard affiliated analysis published in the American Journal of Psychiatry completed a comprehensive evaluation of existing studies , offering a condensed and reliable way to review what works. They analyzed existing study results across 16 different depression-related supplements to determine which ones had sufficient evidence to suggest they help reduce symptoms of depression when taken with antidepressant medication.
Here are the depression supplements they found to be successful:
Fish oil is high in omega-3 fatty acids, which are key to certain brain functions and may help reduce inflammation associated with depression. There are two types of omega-3s in fish oil: EPA and DHA. Researchers found that EPA is the one that helps the most when it comes to depression.
Certain people have a genetic makeup that actually impairs their use of folic acid in cellular processes, which may be associated with depression. Supplementing with L-methylfolate can help bridge this gap and keep the cellular processes moving. In fact, there is already an FDA-approved form of L-methylfolate that doctors prescribe to individuals who dont initially respond to antidepressant treatment.
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Specifiers: Major Depression And Persistent Depressive Disorder
Both major and persistent depressive disorders can be further described by specific patterns of symptoms, which can vary between episodes. These specifiers are described in the DSM-5 as follows3,5,15:
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- Mixed features: includes symptoms of mania or hypomania such as elevated mood, grandiosity, excessive talking, flight of ideas, and decreased sleep
- Melancholic: feelings of despondency, despair, and guilt, with marked mental or physical slowness or agitation, early morning waking, and diminished appetite and weight loss
- Atypical: temporary brightening of mood in response to positive events heightened sensitivity to perceived criticism or rejection feelings of the body being heavy or weighed down and increased sleep, appetite, and weight gain
- Psychotic: includes delusions that often inspire intense guilt, shame, or fear, and/or visual and auditory hallucinations
- Catatonic: includes severe slowing of mental and physical activity, withdrawal, and engagement in purposeless movement
- Peripartum onset: symptoms come on during pregnancy or within four weeks after childbirth, and may include delusions or hallucinations
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Supplements For Depression: Take The Next Step
Depression is a widespread problem, but antidepressant medications dont work for many people and are not safe for large segments of the population.
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A Note On Supplements
Before trying any new supplements for depression, its important to ask a trusted healthcare professional about potential medication interactions or safety concerns.
While supplements may be helpful in managing depression, they are not a cure for the condition. Therefore, when selecting supplements, be wary of products that claim to treat or cure depression.
There are a ton of dietary supplements on the market, but not all of them are safe and effective.
For this article, we chose supplements based on the following criteria:
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Hormone Therapy And Menopause
Fluctuating hormone levels, such as during menstrual cycles, pregnancy and postpartum, and menopause, increase womens risk of depression. Some studies indicate women are more than twice as likely to be diagnosed with depression during the menopausal transition than prior to menopause, andthe risk is greater in those who experience menopause before age 40.227 Depression in perimenopausal women typically co-occurs with other menopausal symptoms, such as hot flashes and sleep disturbance, and is often associated with psychosocial stressors.228,229
Although hormone therapy is not an approved treatment for depression, some studies show transdermal bioidentical estradiol, the estrogen produced in greatest amounts prior to menopause, may have antidepressant activity comparable to commonly prescribed antidepressant drugs in perimenopausal women.227,228 In one controlled trial that included 172 perimenopausal or early postmenopausal women, those receiving treatment with 0.1 mg per day transdermal estradiol , along with 200 mg oral micronized progesterone daily for 12 days every three months, for one year were less likely to develop clinically meaningful depressive symptoms compared with those receiving placebo: 17.3% of women in the hormone therapy group and 32.3% in the placebo group developed significant symptoms of depression.230
Physiological Factors That May Contribute To Depression
Depression is a complex disorder with numerous contributing and proposed causes. Genetic factors, including those affecting neurotransmitter metabolism and receptor expression and function, are moderately heritable and may account for some of the risk. Interestingly, geneticsappear to have a stronger influence on depression risk in women than men.20 Environmental and experiential circumstances, including during childhood, also contribute significantly to depression susceptibility depression risk correlates with factors such as traumatic life events, physical illness, and chronic stress.491,492
The exact ways that genetics and the environment interact and contribute to depression is a topic of ongoing research. It is likely that there are multiple complex interactions between a variety of mechanisms, including those described below.
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CBD can work quickly and effectively to treat depression, but its effects differ for everyone. In some people, CBD can start working immediately, which is why many people use supplements to treat anxiety and other mental health issues. For others, it may take a bit longer to feel the effects of CBD.
If youre using CBD oil, it can take more than 30 minutes to start feeling the effects of the oil. Moreover, its efficacy depends on its concentration and body type. On the other hand, if you vape CBD oil, you will immediately feel the effects.
If you have tried CBD and noticed no benefits from it, then its likely that you were using a low dosage or took too long between doses. You should also consider increasing your dosage if youre still not seeing any results after trying CBD for several weeks or months.
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