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Need Some Health Achieving a Healthy Weight? These Supplements May Help!

The obesity epidemic is growing and can’t be fully explained with caloric intake issues and genetics. Stress, environmental toxins and low-grade inflammation are causing shifts in our bodies hormones, leading to insulin resistance, diabetes, obesity and h

2021-03-12 12:06:27

obesityProbioticsMCT oilweight managementweight loss

The obesity epidemic is growing and can’t be fully explained with caloric intake issues and genetics. Stress, environmental toxins and low-grade inflammation are causing shifts in our bodies hormones, leading to insulin resistance, diabetes, obesity and heart disease. This cluster of diseases makes up what is known as metabolic syndrome. As your weight increases so does your risk for developing metabolic syndrome and other diseases. Obesity has also been associated with increased risk of suffering from severe COVID, requiring hospitalization, ventilation and death(1). Now more than ever you should you really evaluate your diet and lifestyle and work towards a healthy weight. 


While a healthy diet and lifestyle still remain vital to anyone trying to achieve or maintain a healthy weight there are some other things that may help you to achieve your goal.



Maintaining a healthy gut microbiome is crucial for your overall health but it can also have significant effects on your body weight. The gut microbiome of normal weight individuals was compared to obese subjects and it was discovered that obese individuals had a significantly lower diversity of their gut bacteria. The groups also had differing types of dominant bacteria present in their guts (2). The types of bacteria that were higher in obese patients (Fermicutes and Escherichia) are associated with increased fat storage, limiting the use of fat for energy and increased toxin production in the gut, causing damage and inflammation. Bacteroides were the family of bacteria that were higher in normal weight individuals and animal studies have shown that supplementation with this type of bacteria resulted in improvements in metabolic and immune dysfunction(2). While your gut microbiome is largely affected by the type and variety of the food that you eat, supplementing with a probiotic may be helpful to achieving a healthy weight. 


Medium Chain Triglycerides

Saturated fats have been considered to be unhealthy fats that increase risk of heart disease, however these recommendations have been primarily based on long chain fatty acids. Saturated fats can be classified as short chain (6 or fewer carbons), medium chain (8-10 carbons) or long chain (12 or more) fatty acids and are each processed differently in the body(3). Medium chain triglycerides, which are three medium chain fatty acids attached to a glycerol backbone, have been found to increase energy expenditure and increase satiety leading to reductions in weight compared to long chain triglycerides(4). It is thought to have this effect as they are absorbed and transported to the liver for processing quicker than longer chain fatty acids. A 16 week study where subjects followed a caloric restricted diet and received either MCT or olive oil, demonstrated a significantly greater loss in body weight and fat mass in those who consumed the MCT supplement (4). 


Garcinia Cambogia

Garcinia cambogia is a plant that grows in Southeast Asia. Its fruit has been of interest as a weight loss agent as it appears that it may play a role in reducing fat production and suppressing appetite. Hydroxy citric acid is the main active ingredient that is thought to be responsible for this activity(5). A clinical trial involving 89 overweight subjects were assigned to a daily intake of 1200kcals with either garcinia cambogia or placebo taken 30-60 minutes before meals. After 12 weeks those subjects who had taken garcinia cambogia achieved significantly greater reduction in weight compared to the placebo group. Total daily dose of garcinia was 2.4g/day and weight loss over 12 weeks was on average 3.7kg versus 2.4kg in the placebo group(6). 



1.         Kompaniyets L. Body Mass Index and Risk for COVID-19–Related Hospitalization, Intensive Care Unit Admission, Invasive Mechanical Ventilation, and Death — United States, March–December 2020. MMWR Morb Mortal Wkly Rep [Internet]. 2021 [cited 2021 Mar 13];70. Available from: https://www.cdc.gov/mmwr/volumes/70/wr/mm7010e4.htm

2.         Palmas V, Pisanu S, Madau V, Casula E, Deledda A, Cusano R, et al. Gut microbiota markers associated with obesity and overweight in Italian adults. Sci Rep [Internet]. 2021 Mar 9 [cited 2021 Mar 13];11. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7943584/

3.         St-Onge M-P, Bosarge A, Goree LLT, Darnell B. Medium Chain Triglyceride Oil Consumption as Part of a Weight Loss Diet Does Not Lead to an Adverse Metabolic Profile When Compared to Olive Oil. J Am Coll Nutr. 2008 Oct;27(5):547–52. 

4.         St-Onge M-P, Bosarge A. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. Am J Clin Nutr. 2008 Mar;87(3):621–6. 

5.         Bahmani M, Eftekhari Z, Saki K, Fazeli-Moghadam E, Jelodari M, Rafieian-Kopaei M. Obesity Phytotherapy: Review of Native Herbs Used in Traditional Medicine for Obesity. J Evid-Based Complement Altern Med. 2016 Jul 1;21(3):228–34. 

6.         Mattes RD, Bormann L. Effects of (-)-hydroxycitric acid on appetitive variables. Physiol Behav. 2000 Oct 1;71(1–2):87–94.

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