Genie in a bottle: fat-burning supplements work, if you understand the labels - Nutrition Science

Men's Fitness, Feb, 2002 by Alan E. Shugarman

Ever wished you could just pop a pill that would melt the body fat right off until you're sculpted into sheer, ripped muscle? Of course you have. Next to winning the lottery--and waking up beside Cameron Diaz--it's the No. 1 daydream of your average Joe, especially when you consider that according to the Centers for Disease Control and Prevention almost 20 percent of average Joes are obese. That must be why fat-burning supplements, known as thermogenics, sell faster than patriotic car flags. However, some fat burners aren't the furnaces they've been pumped up to be.

While some may increase your metabolism, some may only decrease your bank account, and others could be hazardous to your health. Before being alarmed, you need to know that several billion doses of thermogenic supplements are taken every year, yet statistically there have only been a few instances of adverse effects. Over the last three years, according to the watchdog group Public Citizen, fewer than 1,400 health problems (from sweaty palms to dizziness) were attributed to ephedrine, which, along with caffeine, makes up the principal component in most fat-burner aggregations.

However, these reports are misleading, as it is nearly impossible to trace an adverse effect down to a single ingredient in a multi-ingredient product. Additionally, over a three-year period, fewer than 1,400 instances out of the billions of ephedra supplements sold annually is statistically insignificant. Consider this: Aspirin, thought to be safe as chicken soup, received 2,621 complaints in just one year.

Nevertheless, MEN'S FITNESS believes it never hurts to read the fine print on a label, or to understand the potential side effects, before you take any product, whether it's vitamin C or mouthwash. We have examined several of the active ingredients commonly found in the leading commercial fat burners to determine whether or not you stand to benefit from taking them.

CAFFEINE

The most popular legal psychoactive substance in the world, caffeine is used mostly for its jump-starting qualities, but it also serves double duty as a mild fat burner. The key to fat loss is to burn more calories than you consume--a very fine line. By elevating your metabolism and giving you increased energy, caffeine can help put you in the calorie-deficit state you need in order to burn fat, as long as you don't gorge yourself with excess calories at every single meal.

Based on studies conducted by the United States and Canadian militaries (which assessed caffeine's potential as an enhancer for soldier performance in the field), normal fat-burning dosages range between 100 milligrams and 300 mg three times daily, with toxic doses (meaning fatal) being reached at five to 10 grams a day, the amount found in 40 to 80 cups of coffee.

When combined with ephedrine alkaloids (see next page), caffeine becomes even more effective as a fat-burning agent. Just as it does with aspirin and ibuprofen, caffeine lengthens and strengthens the power of ephedrine. The two are synergistic, as together they become more powerful than the sum of their parts.

Potential Side Effects:

* High doses--more than 500 mg per day (about five cups of coffee)--can cause nervousness, anxiety, restlessness, reddened face, a diuretic effect, rapid or irregular heartbeat, rambling speech, gastrointestinal upset, and nausea. According to the diagnostic bible of psychiatry, the DSM-IV (the fourth edition of the Diagnostic and Statistical Manual of Mental Disorders), if you experience five or more symptoms, you may be classified as having "caffeine intoxication."

* Chronic consumption can lead to kidney stones, withdrawal headaches and mood swings.

* If you do take a product containing caffeine, make sure to factor in your daily coffee consumption (100 mg of caffeine per six ounces.) You don't want to inadvertently triple your normal intake.

EPHEDRINE

The king of the thermogenic hill has long been ephedrine, found in dietary supplements via herbs such as ma huang (used for the last 4,000 years in traditional Chinese medicine), ephedrine sinensis and sida cordifolia, among others. Each of these herbs provides a variety of "ephedrine alkaloids" that offer some type of thermogenic kick to enhance fat burning. The usual dose is 20 mg three times per day and is often combined with 200 mg of caffeine (the equivalent of two or three cups of coffee). Though the government is considering greater restrictions, ephedrine is currently available at your local supplement store.

To get the most out of ephedrine, or any other fat burner, improve your eating habits and begin an exercise program. Though effective for many, ephedrine alone is not the answer to long-term weight control.

Potential Side Effects:

* May include dry mouth, heart palpitations, tremor, elevated blood pressure, insomnia, chronic sweating, and with--abuse or a preexisting medical condition, such as vascular disease or hypertension--potentially even heart attack or stroke. With ephedrine, more does not equal faster weight loss. Driven by a sensationalist media, reports of ephedrine abuse have been attached to the recent deaths of college and professional football players. In these cases, however, doctor and coroner reports have failed to determine a connection.