How to Boost your Metabolism to lose weight.

Caffeine and green tea extract are commonly used supplements with purported thermogenic properties. Choline and glucomannan represent supplements with expected lipotropic and satiety effects, respectively. The clinical evidence on the efficacy of choline supplementation on weight management is limited and inconsistent. Given that choline is a required micronutrient, and most people consume less than the recommended intake, the main focus in the research has been on inadequate intakes, not excess consumption.
Green coffee bean extract and capsaicinoids and capsinoids, (thermogenic found in chili peppers) are newer to the market and becoming popular for weight management support. Green coffee bean extract is high in chlorogenic acid, and that has diverse bioactions, including antioxidant, anti-inflammatory, glucose and lipid metabolism regulation, and cardiovascular protective activities, which are considered the principal mechanisms underlying effects. Caffeine has been extensively researched and various reviews on safety, including from regulatory and authoritative sources, indicate that consumption of up to 400 milligrams per day for adults is safe with minimal risk of adverse events. The majority of supplements providing caffeine are within the recommended amount. Recommendations also indicate that pregnant and lactating women can safely consume up to 300 milligrams per day. Current evidence supports a beneficial effect of acute caffeine consumption on cognition, particularly on attention, as well as a benefit on exercise performance. The evidence on the effect of caffeine on weight management is mixed, with some data suggesting caffeine might have benefits in supporting healthy blood glucose levels. Overall, as noted by the U.S. FDA “When formulated and marketed appropriately, caffeine can be an ingredient in a dietary supplement that does not present a significant or unreasonable risk of illness or injury”. Of these components, Green Tea Extract has the most plentiful and consistent clinical evidence for weight management benefits. Current evidence suggests that it may be beneficial for weight management, glucose regulation, and reducing total cholesterol and LDL-C as well as blood pressure in people who are overweight or obese. Undesirable effects of green tea extract consumption reported in clinical trials are largely GI-related tolerance issues; however, liver damage concerns have led to a proposal of no more than 300 milligrams per day of purified Green Tea Extract. In all Green Tea Extract powders, the major flavonoids are catechins, with the dominant four being epicatechin, epigallocatechin, epicatechin-3-gallate, and epigallocatechin-3-gallate, these are also called EGCG's. For the most part, products marketed for weight management provide this in an amount at or below the proposed UL levels for adults when used according to the manufacturers’ instructions. Considering the low occurrence of undesirable side effects reported by clinical studies testing Green Coffee Bean Extract or chlorogenic acid aka CGA along with the low toxicity suggested by animal studies, it is unlikely that the consumption of Green Coffee Bean Extract providing CGA of 1 gram and possibly higher would result in undesirable side effects. IN SUMMARY, Of these components, Green Tea Extract has the most plentiful and consistent clinical evidence for weight management benefits with the least risks. Supplements providing caffeine, Green Tea Extract, Green coffee bean extract, choline, glucomannan, and/or capsaicinoids and capsaicinoids may provide some benefit for weight management and related measures of metabolic health and are generally safe when used in accordance with the manufacturers’ directions.
References:
www.medicalnewstoday.com/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.webmd.com/diet/health-ben...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti....
www.ncbi.nlm.nih.gov/pmc/arti....
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I had to watch to the end to see the ultimate nutrient to help with weight issues and overall health benefits, thank you for the in depth analysis!