Losing weight can be challenging for most people, but add in GERD, and you might need to include some supplements to your slim-down routine.

Nutrients That Support Weight Loss

 While you may already be taking supplements to address specific nutritional deficiencies, it's important to understand that certain essential nutrients in our diets play a crucial role in weight management. It's not just about popping a few vitamin and mineral pills, but ensuring you're getting enough of these nutrients can help your body better manage your metabolism and weight.  

• Vitamin D—The relationship between vitamin D levels and body weight is complex and not completely understood. Some research indicates that overweight people who supplement enough to achieve healthy blood levels of vitamin D achieve more significant weight loss than those who don’t. And even without weight changes, some research indicates that greater vitamin D blood levels may enhance body composition changes.
• B vitamins are essential for healthy metabolism. Collectively, the eight B vitamins have many jobs, with the main one being helping the body break down food and convert it to energy. Having a low level of any B vitamin compromises weight management efforts. B vitamins are not stored in the body and are best consumed daily. 

Weight Management Supplements With Science Behind Them

In the never-ending search for ways to make weight loss easier for people, investigations into using nutritional supplements continue. There are not enough studies on several supplements to make firm conclusions about their efficacy in weight loss. Others, such as chromium picolinate, have some science behind them, but the weight loss they produce is minimal and considered clinically insignificant. However, there are statistically significant results for the following supplements compared to placebo.

• Chitosan is a natural polysaccharide found in shrimp and crabs. It has a demonstrated ability to lower blood cholesterol by interfering with absorption. Animal research has revealed that it can help reduce body fat and help regulate some aspects of lipid metabolism, as well as additional promising weight-related impacts. Some human studies have found insignificant results from its use as a weight loss supplement. Still, this 2022 study found positive results from chitosan supplementation in adolescents (lower weight, smaller waist circumference, and moderated appetite-related hormones, for example). According to this 2023 review, the weight loss results with chitosan appear to be dose-related and, not surprisingly, are boosted by caloric restriction and physical activity. 
• Glucomannan is a type of soluble fiber extracted from the roots of the elephant yam found in Southeast Asia. It’s used commercially as an emulsifier and thickener in some foods but also as a supplement in pill form and drink mixes. Glucomannan reduces the absorption of nutrients and is quickly fermented in the gastrointestinal tract. Animal studies have shown glucomannan to improve body composition.  A recent systematic review and meta-analysis showed that glucomannan supplements produce a small but statistically significant decrease in body weight and some blood lipid levels. Its effects are believed to stem from the fiber’s ability to absorb liquid and quickly form a gel (it’s one of the most viscous fibers and can absorb many times its weight in water), hence contributing to satiety and slowing gastric emptying. Glucomannan appears to be most effective for weight loss when taken in conjunction with a calorie-restricted diet. There is a lack of studies on the safety of glucomannan, and it may pose a choking risk. 
• Conjugated linoleic acid (CLA) is a natural fatty acid found in the meat and milk of ruminant animals. Notably, the CLA present in supplements differs from that found naturally in the food supply. Studies indicate that CLA significantly impacts animal fat loss more than humans. Even in studies where subjects took CLA supplements for up to a year, the resulting weight loss and decreased BMI, though statistically significant, amounted to just a few pounds. There are also some safety concerns with CLA supplements, with some studies suggesting an increase in inflammation and the potential for vascular damage when used long-term.
• Green tea extract is a concentrated form of green tea, one of the most popular beverages worldwide. Green tea extract is high in several bioactive antioxidant compounds, although one in particular—EGCG (epigallocatechin gallate)—is the most active and abundant green tea. EGCG is thought to be responsible for most of the weight-related benefits. However, green tea also contains caffeine, which, combined with the catechins in green tea, is believed to enhance its weight loss impact (caffeine itself somewhat boosts the body’s metabolism). Green tea extract is associated with weight loss in animals through various mechanisms that break down fat and increase energy expenditure. In humans, several reviews and meta-analyses show a modest weight loss over 12 weeks, and in people with metabolic syndrome, improvements in lipid and glucose metabolism were also demonstrated.

Beyond Supplements: Tailoring Food Choices for GERD and Weight Management

GERD is strongly associated with being overweight, and weight loss is an effective therapy for instances when GERD is paired with excess weight. Lifestyle modifications are typically the first-line treatment for GERD. Smart diet-related moves to make to support both weight management and ease GERD symptoms include:

1. Eating a healthy diet that is lower in fat and calories
2. Swapping in plant-based alternatives for your usual GERD-trigger foods
3. Not eating late at night
4. Paying more attention to portion sizes and eating more mindfully

Employing a combination of lifestyle changes and smart supplementation may be just what the doctor ordered to help you lose weight. But do be sure to consult your doctor before starting any supplement regimen. This step is crucial for your safety and well-being, as not all supplements may be safe for you, especially not in all dosages. 

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