Key Takeaways

• Many people consider taking supplements to improve their health. Some people with diabetes want to use supplements to help with weight loss.

• Many people believe that because supplements are available without a prescription, they are always safe. Unfortunately, supplements can certainly cause side effects, and these side effects can be serious in some cases.

• A few weight loss supplements have been shown to have a small effect in some studies. However, the effects are generally inconsistent, and are always small.

• For those looking for a weight loss pill, prescription weight loss medications may be an option. These have been scientifically proven to be effective, and are approved by the HSA for weight loss.

When looking for ways to improve their health, many people consider taking supplements. In fact, research has shown that in Singapore, about 43% of people with diabetes choose to use complementary or alternative medicine treatments, with supplements being the most common type that they choose.

Some people with diabetes want to use supplements to help with weight loss. For people with type 2 diabetes, losing excess weight can help to improve blood sugar control, and it can even reverse type 2 diabetes in some cases.

Although significant weight loss can be achieved through healthy lifestyle changes (diet and exercise), this is a major challenge for most people. Because genetics play a huge role in determining a person’s body weight, some people find it harder to lose weight than others do. Many people are looking for a way to make weight loss easier and more achievable, and are hoping that supplements can do this.

There are a lot of misleading marketing claims regarding weight loss supplements. In fact, many of the supplements currently being sold have not been proven to have any effect on weight control. This is why it’s important to use caution. There are a few things that are important to know when you’re considering a weight loss supplement.

Things to watch out for when buying supplements

Many people believe that because supplements are available without a doctor’s prescription, this means that they’re always safe. 

This isn’t true. 

Supplements can certainly cause side effects, and these side effects can be serious in some cases. A supplement can also interact with medications that you’re taking or with medical conditions that you may have, and these interactions can be dangerous.

In order to ensure that a supplement is safe for you, you should discuss it with your doctor before you start taking it. Your doctor can check to ensure that the supplement won’t interact with any of your current medications or other supplements. They will also consider any medical conditions that you have, and determine whether you can safely take the supplement you’re considering. For example, some supplements are not safe for people with liver problems.

Supplements are not intended to replace your medications. In general, while some supplements may have a noticeable effect, they aren’t intended to replace a prescription medication. Never stop taking the medications that your doctor has prescribed when you start taking a supplement.

A weight loss supplement is also not a replacement for a healthy diet and exercise. Marketing materials often claim that a supplement will allow you to eat whatever you want and skip your workouts, while still losing weight. This is unrealistic. A supplement may help to provide a small extra boost, but you’ll still need to put effort into losing weight. Think of supplements as something that you add to your current medical treatments and healthy lifestyle, instead of something that replaces either of these.

How are supplements regulated in Singapore?

In Singapore, the Health Sciences Authority (HSA) regulates the sale of supplements. Many people don’t realize that HSA actually doesn’t require that supplements be certified as effective in order to be sold. 

There are some safety regulations in place. Supplements can’t contain toxic ingredients like heavy metals. They also can’t contain any medicinal or pharmaceutical substances. There are limits on the amounts of certain vitamins and minerals that can be included, to help avoid overdoses of these nutrients. These regulations help to make supplements safer for people who take them.

However, supplements don’t have to be shown to have any health benefits in order to be legally sold in Singapore. HSA doesn’t allow manufacturers to make claims that their supplements have any specific medicinal purpose, such as the prevention or treatment of any specific disease or condition. As long as the supplement avoids making specific medical claims and meets safety regulations, its sale in Singapore is legal.

In addition, the concentration of the active ingredient(s) in a supplement is not regulated, and is generally not even measured. Supplements can differ significantly from batch to batch, as well as between manufacturers. Because of this, the benefits of a supplement are difficult to assess, and you can’t be sure that you’ll be getting enough of the active ingredient to receive the same benefit each time you purchase the supplement. 

This is why it’s important to be cautious when you’re considering using supplements. It’s up to each individual person to make their own decisions about which supplements to take. Consulting your doctor can help you to make informed choices.

Weight Reduction Supplements

Supplements that aim to help people lose weight generally work in one of three ways:

• They increase the amount of energy that your body uses.

• They help to keep you feeling full for longer, so that you eat less.

• They interfere with the absorption of certain nutrients (such as fat) in your digestive tract, so that you don’t absorb as many calories from the food that you eat.

There are a few weight loss supplements that have been shown to have some effect on weight loss. However, the truth is that most weight loss supplements have never been rigorously tested. Those that claim in their marketing materials to be “scientifically proven” to be effective have often been tested only in one small study. 

In addition, even for those supplements that have been shown to be effective, the amount of weight loss that they can stimulate is often small – just one or a few kilograms. Taking a supplement will not cause all of your excess weight to simply melt away. At best, supplements can only provide a small boost that helps to enhance your own weight loss efforts.

The following supplements have been shown in research to have an effect on weight loss:

• Caffeine. This is one of the most popular substances in the world, and is found in at least 60 different plant species. Coffee, tea, and chocolate all contain caffeine. Some studies have shown that taking caffeine, whether in the form of caffeinated beverages or a caffeine supplement, may help with weight loss by increasing the body’s expenditure of energy. However, large doses of caffeine can lead to side effects, including headaches, agitation, and dizziness. Caffeine can also interfere with sleep, and adequate sleep is important for weight loss as well as overall health. Additionally, the body becomes tolerant to caffeine over time, so the effects on energy expenditure may not last longer than a few weeks. If you choose to get your caffeine in the form of coffee or tea, drink this plain, because adding sugar and/or milk could negate the effects.

• Green coffee bean extract. In addition to caffeine, coffee beans also contain a compound called chlorogenic acid. This compound decreases the absorption of carbohydrates in the digestive tract and promotes greater insulin sensitivity. Green coffee bean extract contains less caffeine and more chlorogenic acid than roasted coffee beans do. Studies have shown that green coffee bean extract can help somewhat with weight loss, causing people to lose about 2.5kg. There are few adverse effects as long as you don’t take more than the recommended dose.

• Green tea extract. Green tea also contains caffeine, along with a group of compounds called catechins. These compounds act as antioxidants, and they also help to increase breakdown of fat by the body. Taking green tea extract has been shown in multiple studies to reduce body weight, although the effect is small, with people losing an average of only about a kilogram. It’s relatively safe as long as it’s taken within the recommended dose range, but large doses could lead to liver damage.

• Chromium. This is a mineral found in the diet. It increases insulin sensitivity in the body, and it can also reduce hunger and food cravings, which helps people to eat less. Although some studies have shown that chromium is effective for weight loss, the effect is very small, with people losing an average of only about 0.5kg. In addition, the effects have not been consistent across all studies.

• Carnitine. This nutrient is derived from an amino acid. Amino acids are building blocks for proteins. There are several different forms, with L-carnitine being the most biologically active type, and the type that’s usually included in supplements. Carnitine increases the ability of the body’s cells to produce energy. Several studies have shown that taking carnitine increases weight loss by about 1.3kg, although the effect has not been consistent in all studies. There are usually only mild side effects, such as heartburn and indigestion.

• Probiotics. Your digestive tract is filled with trillions of bacteria, which are collectively known as the gut microbiome. The balance of different species is known to have an impact on weight. Probiotics are supplements that contain specific species of bacteria that are believed to be beneficial. Some studies have shown that taking probiotics with Lactobacillus and Bifidobacterium species can help people to lose up to 5% of their body weight.

• Fibre. Fibre is a general term that refers to carbohydrates that your body can’t digest. Some of these act as food for your gut bacteria, which can be beneficial in the same way as probiotics can. Fibre can also help to keep you feeling full, because it takes up space in your stomach but doesn’t contain calories. A few studies have shown that this type of fiber may help to reduce body weight, although the effects have been very inconsistent, and it’s unclear that there’s a reliable impact on weight control.

Does protein powder work for weight loss?

Research has shown that a high-protein diet may help to promote weight loss. Eating protein helps to keep you feeling full for longer. People on a high-protein diet will naturally tend to eat fewer calories. A high-protein diet also boosts your metabolism, causing your body to burn more energy. 

While you can certainly get more protein in your diet by focusing on eating protein-rich foods (such as meat, fish, eggs, and beans), some people find it helpful to use protein powder to help them meet their protein targets. Protein powder can be used to make protein drinks or shakes. Replacing carbohydrate-rich snacks with protein drinks can help you to get the benefits of a high-protein diet, and also helps to avoid the blood sugar spike and crash that often triggers the desire to eat again soon.

Many protein powders contain other added ingredients, such as sugar. If you choose to try using protein powder to help with weight loss, avoid products that contain added sugar. This will simply add calories, and could even lead to weight gain. In addition, when you’re mixing your protein drink, try to add some fat and fiber. You can use nuts, chia seeds, or flax seeds for fat, and whole fruits or vegetables for fiber. Also make sure to avoid adding any extra sugar to your drink, including natural sugars like honey.

Doctor Prescribed Weight Loss Pills

For those who are genetically predisposed to be at a heavier weight, it can be disappointing to find out that weight loss supplements are not as effective as they’re advertised to be. 

Fortunately, there are other options that have been shown to be more effective. If you’re looking for weight loss pills that actually work, you may want to consider prescription weight loss medications. 

There are a few different types available, but the most effective type is a class of medications known as GLP-1 receptor agonists, or GLP-1 RAs. This group includes semaglutide (Wegovy) and liraglutide (Saxenda). These medications are specifically approved for weight loss in Singapore. The medications are generally self-injected, rather than taken as pills. In studies, they’ve been consistently shown to lead to the loss of 5 to 20% of body weight.

GLP-1 RAs work by mimicking a hormone known as glucagon-like peptide 1, or GLP-1. This has a few different effects in the body, including:

• Slowing down the emptying of the stomach after eating, which helps to keep you feeling full for longer.

• Reducing emotional eating and food cravings.

• Stimulating the pancreas to secrete insulin.

• Blocking the release of sugar from the liver.

GLP-1 RAs are pharmaceuticals (prescription medications), not supplements. Unlike supplements, pharmaceuticals must be shown to be effective in scientific research in order to be approved by HSA. Various forms of these medications have been approved both for treating diabetes and for weight loss.

GLP-1 RAs are only available with a doctor’s prescription. They’re generally used by people who are significantly overweight (a body mass index, or BMI, of 30 or greater) or who are experiencing health complications of being overweight (such as high blood pressure or type 2 diabetes).

It’s important to remember that GLP-1 RAs are not a substitute for a healthy lifestyle. Even when you’re taking these medications, it’s still important to eat a healthy diet and get enough regular exercise. Taking a GLP-1 RA can help to enhance the effectiveness of these measures, but doesn’t replace them.

This is why our NOVI Optimum Plus program includes not just consultations with a specialist doctor, but also support from nutritionists and health coaches. Your doctor will prescribe the medication if they believe it to be a good option for you, and will monitor you to ensure that you’re staying healthy throughout your weight loss journey. The other members of your team will help you to stay on track with your healthy lifestyle goals, so you can make progress towards a healthy weight and lead the healthiest and longest life possible.