Q. I am 30 pounds overweight, lead a stressful life with work and kids, and plan on taking conjugated linoleic acid, alpha lipoic acid and chromium as part of my daily supplement to help me lose weight. By taking these supplements, I am hoping to balance my sugar levels and speed up my metabolism. Do you have information on these supplements, and are they safe?— Kalpana, CALIF.
A. Raise a red flag on any supplement that promises to reduce body fat and increase muscle mass. Busy, stressed-out people are a favorite target for these claims, which lighten wallets far more effectively than physiques.
Your very first step must be a visit with your physician. Be sure to get tested for diabetes, insulin resistance, thyroid, cholesterol levels and so forth. Discuss any supplement regimen with your physician to be sure nothing will interfere with other medications or exacerbate any physical condition that may need medical attention. It is significant that CLA and ALA are both available in Europe only by prescription.
Research is ongoing regarding the efficacy and safety of CLA, and some researchers believe it shows promise in helping overweight people reduce their body fat. The concern among health professionals is the side effects over time, specifically its effect on heart-disease risk factors. "The impact of CLA on heart disease and diabetes needs to be investigated further," says registered dietitian Cindy Moore, director of nutrition therapy at The Cleveland Clinic and a spokeswoman for the American Dietetic Association.
Those in CLA studies had slightly higher LDL (bad) cholesterol, slightly lower HDL (good) cholesterol, higher lipoprotein levels (a marker of inflammation and heart disease), higher levels of leptin (a hormone being investigated as a heart-disease marker) and higher white blood cell counts. Also, safe and unsafe dosages have not yet been determined.
ALA has been used in Europe for years to treat the pain and numbness associated with diabetic neuropathy. Research is showing that ALA is very useful in eliminating cell-damaging free radicals and is currently being studied in the United States for use in treating HIV, Parkinson's and Alzheimer's. One of the problems is that no one knows what the correct dose of ALA should be. While ALA appears to be safe, long-term effects and the effects of large doses are still unknown.
Chromium is found naturally in meats, potato skins, molasses, whole-grain breads, fresh fruits, vegetables and hard tap water. While it can be helpful in controlling blood sugar, its touted role in increasing muscle and reducing body fat is unproven. Too much chromium can lead to stomach problems; liver, kidney and nerve damage; and irregular heartbeats.
Registered dietitian Bonnie Jortberg, with the Colorado Health Sciences Center, suggests, "Take the money from buying these supplements (which are not cheap) and enroll in a good weight-loss program."
Eighty percent of successful weight loss is due to what you eat, both in quality and quantity. A better investment, therefore, might be a registered dietitian. Another key to success is the psychological aspect around accountability and self-esteem. A group like Weight Watchers would be very beneficial in that regard.
Linda Buch is a fitness trainer in Denver, Colo., and Lancaster County native. Her book, "The Commercial Break Workout" (Crown/Random House), is available in bookstores. Please send your questions to: Linda@LJBalance.com or c/o "Body Language," Lancaster New Era, P.O. Box 1328, Lancaster, PA 17608.
