Ineffective supplements vs. effective nutrients

L-carnitine is a nutrient that can also be found in the human body. It is crucial for the body, as it helps convert fat into energy. L-carnitine can be found in red meat, pork, dairy products, egg whites, and soybeans.

Studies have shown that L-carnitine can protect the heart and has certain benefits for sore throat, arrhythmia, heart failure at normal heart rate, blood pressure, and blood lipid levels. However, claims that L-carnitine can enhance metabolism, improve athletic performance, and boost energy levels lack supporting evidence, as no research has yet proven that L-carnitine can have such a strengthening effect on humans.

Citrus supplements are made from a type of orange called Serbian orange, sour orange, or bitter orange. Many people now consider these supplements a safe and effective way to treat obesity and lose weight.

For a long time, many people have compared citrus supplements with ephedrine supplements, believing that the former's thermogenic effect is no less than the latter's, while its safety is significantly higher. Those who oppose the use of ephedrine seem to have touted citrus supplements as the latest weapon for treating mild obesity, but a recent major study has found that using citrus supplements does not lead to weight loss.

In China, this citrus fruit is called "Zhi Shi" and is commonly used to treat chest congestion, indigestion, and other ailments. Deoxyepinephrine is the active substance in Zhi Shi, and its chemical composition is similar to ephedrine. However, deoxyepinephrine is present in low concentrations in citrus supplements and therefore cannot alter human metabolism.

Currently, there is a lack of clinical research on the safety, efficacy, and dosage of citrus supplements, and whether they can be used as metabolic boosters is still under consideration. Furthermore, whether citrus supplements have weight-loss effects is currently unknown. Although manufacturers of citrus supplements repeatedly claim that they can increase metabolic rate and improve calorie and energy expenditure, burning more body fat and suppressing appetite, thereby ultimately leading to weight loss, these claims are not supported by any clinical research results.

In addition, the manufacturers of these supplements have overlooked a very important aspect: their efforts to extract dehydroepiandrone from citrus fruits and create a product that would be of great significance for weight loss have not been successful, because the dehydroepiandrone extracted from these fruits cannot be concentrated to a level sufficient to cause weight loss.

A study on orange peel showed that, according to laboratory analysis, orange peel extract could only increase a person's metabolic rate by 1.7%. Even if citrus supplements might have a positive effect on metabolism, there is currently no scientific method to extract sufficient amounts of dehydroepiandrosterone from citrus fruits to cause meaningful changes in metabolism. From this perspective, claims by manufacturers that citrus supplements can accelerate metabolism are simply untrue.

Hydroxycitric acid is extracted from the fruit of the Garcinia cambogia plant. Early research showed that hydroxycitric acid could prevent the conversion of carbohydrates into fat in the body. However, recent medical data suggests that hydroxycitric acid has almost no effect on weight loss or metabolism. The following two studies support this view.

In August 1999, Kriktos et al. published an article in the *International Journal of Obesity*. In this article, Kriktos et al. announced their research findings. Their research primarily focused on whether hydroxycitric acid affects human energy expenditure and the oxidation of enzymes in adult men during the secondary absorption phase.

Ultimately, Kriktos et al. found that using hydroxycitric acid as a treatment for obesity did not affect patients' energy expenditure. Whether at rest or during moderate exercise, hydroxycitric acid did not increase energy expenditure. The study's conclusions did not support the hypothesis that hydroxycitric acid could alter the short-term rate of fat oxidation in individuals at rest or during moderate exercise and on an empty stomach.

In November 1998, Hemsfield et al. published an article in the Journal of the American Medical Association, in which they presented their research findings.

Hemsfield et al. used random sampling to conduct a controlled trial of hydroxycitric acid as a potential anti-obesity agent in two groups. In this multi-week trial, one group received 1500 ml of hydroxycitric acid daily, while the other group received the same amount of a null control daily. After several weeks, both the hydroxycitric acid and null control groups experienced significant weight loss, but there was no significant difference in the amount of weight loss between the two groups.

Citrus supplements have long been believed to have the potential to help people lose weight, and compared to some products that have a stronger stimulating effect on the central nervous system, citrus products have fewer side effects. While it is true that hydroxycitric acid does not affect the central nervous system, it also has no effect on metabolism or weight control.

Currently, a growing number of experts, including many medical specialists, are recommending the use of dietary supplements. Many experts also believe that if people use dietary supplements while adopting a healthy diet and increasing physical activity from a health perspective, the effects of these supplements may be even greater. However, it is crucial to remember that the weight loss effects, safety profiles, and potential health risks of all dietary supplements can vary significantly depending on the specific product.

The author often advises some of my new clients to obtain nutrition from food rather than relying solely on vitamin supplements. This is because food contains many vitamins, minerals, and enzymes that are extremely important to the human body, and these are essential nutrients for optimizing metabolism. Only when a proper diet is maintained should supplements be added to enhance their already healthy lifestyle.

For example, while all nutrients are essential for maximizing energy metabolism, maintaining optimal levels of B vitamins in the body is particularly important because B vitamins promote all metabolic functions. Vitamin B can also work in conjunction with various enzymes to break down stored carbohydrates, proteins, and fats. More details are as follows:

Vitamin B₁ can work with enzymes to complete the metabolism of carbohydrates;

Vitamins B₂ and B₃ (commonly known as nicotinic acid) are essential substances for cellular respiration.

Vitamin B₅ helps the adrenal glands function normally (vitamin B5 is also called pantothenic acid).

Vitamin B₆ is an essential substance for the metabolism of carbohydrates, proteins, and fats;

Vitamin B₁₂ plays a vital role in the human body, acting as an energy booster. A full chapter would be needed to discuss it in detail.

One of the important functions of vitamin B₁₂ is to help prevent anemia, which reduces the amount of oxygen delivered to the brain and other parts of the body. In addition, vitamin B₁₂ is also crucial for the formation of human DNA (deoxyribonucleic acid) complexes.