SHAPE UP
Supplements no substitute for exercise, healthy diet

By Charles Stuart Platkin

I'm always on the lookout for anything that can help me control my weight — especially if it's as simple as taking a pill.

But the weight-loss supplement market remains a virtually unregulated and dubious industry.

Supplement companies cite study after study, often from reputable sources, to back up their claims — without regard for whether these claims are even legitimate.

In fact, the Federal Trade Commission, which regulates the marketing of supplements, conducted a review of weight-loss product ads and found that 40 percent had at least one false claim while 55 percent made assertions that couldn't be substantiated.

The main problem is that many of the marketers of these supplements offer a grain of biological truth (from journal articles and studies) as to the effect of these products on weight loss, but overall these supplements are not completely effective, and some might even be harmful.

Keep in mind that even if one or maybe two studies did show conclusive evidence that a supplement promotes weight loss, this does not prove that a supplement is effective and safe.

"As researchers, we are not concealing any miracle drug or supplement from the public — we would be ecstatic if something (such as a supplement or pharmaceutical product) was a panacea. Unfortunately, that doesn't currently exist," says Judith S. Stern, professor of nutrition and internal medicine at the University of California-Davis.

"I do believe that there must be something physiological that is causing individuals to be obese, and there is hope that it can be treated from a public health perspective similar to putting fluoride in water to prevent tooth decay."

Yet marketers continue to push a variety of supplements with promises of easy weight loss. And it seems there is always something new being touted as the next miracle for the waistline-challenged.

Here's a breakdown of some of the latest and greatest purported obesity cures:

Bitter Orange (Seville Orange Plant) or Citrus Aurantium : Most ephedra-free products out there use bitter orange in their formulas because it gives a little "kick" when taken — just like ephedra. It's not a mystery as to why — synephrine is the active ingredient in both of these supplements.

Theory: Synephrine alone or in combination with other ingredients such as caffeine (from guarana) and aspirin (from willow bark) generally acts as a mild stimulant. Its alleged effects are to boost energy, increase metabolism and suppress appetite.

Evidence: Bitter orange is not well-studied, but experts who have looked at the supplement conclude that while there may be some mild weight-loss effects from continued ingestion, its long-term efficacy and safety are at issue.

Conjugated Linoleic Acid (CLA): CLA is a naturally occurring fatty acid found in many meat and dairy products. CLA was discovered by Michael Pariza, director of the Food Research Institute at the University of Wisconsin-Madison. Pariza has been studying CLA for more than 20 years and has become an avid proponent of its potential for weight control.

Theory: The idea is that CLA prevents some fat from being absorbed, and that the body uses the excess fat instead as an energy source. So it prevents fat cells from filling up with fat, says Pariza.

However, if you are eating too much fat and not exercising, the fat cells will be overwhelmed, and CLA will not have the appropriate effect. "CLA will help those who are already dieting, have lost weight and want to make sure they don't regain the weight," says Pariza. He adds that CLA works only if you continue to exercise and eat properly.

Evidence: I was surprised so much research had been done on CLA. A few experts I talked with felt this was one of the few supplements that held promise. They also said they would wait for additional studies before taking it themselves.

Calcium: Significant research shows that it does have some effect on weight control.

Theory: When individuals do not get enough calcium, a hormone called calcitriol is released. This hormone acts on fat levels by converting more fat from sugar sources. By getting enough calcium, your body will not be driven to make as much fat.

Evidence: Michael B. Zemel, the director of the Nutrition Institute at the University of Tennessee, has done most of the research on weight control and calcium. Although he receives money from the National Dairy Council and his findings are not conclusive, they should not be dismissed.

But don't run out and start ingesting gallons of milk or calcium supplements. Zemel notes that there is a "plateau effect with calcium and weight loss" — meaning you can't keep taking more and more calcium and expect to lose more and more weight.

Not getting the recommended dose of dairy products could be one of several factors affecting weight. Zemel recommends about 1,000 milligrams a day. He added that it's better if it comes from dairy foods, rather than a supplement.

This is the safest of all the new approaches, especially since it's already important to get calcium in your diet.

Charles Stuart Platkin is a syndicated health, nutrition and fitness columnist. Write to info@thedietdetective.com.