Glutamine for Weight Loss
Studies have found that glutamine reduces food cravings, especially for sugary foods. Reviews online mention that it takes 10 to 30 minutes to work.
B Vitamins: A Deficiency Makes Self-Control Far More Difficult
B vitamins- especially the fat soluable ones like allithiamine and benfoliamine- are a staple in addiction treatment programs. Why? Because so many people have B vitamin deficiencies that lead them to experience cravings they cannot resist. The same holds true for cravings of all types. Make sure a B vitamin deficiency isn’t making it impossible to reach your weight loss goals and take a B vitamin complex supplement daily.
On a similar note, if you have the MTHFR gene mutation (it’s fairly common), the anxiety, malaise and other discomfort it causes could lead you to eat in an attempt to get relief. In that case, certain types of B vitamins may work better for you. Namely, methyl B12 and methylfolate. For people with MTHFR, adding these two and perhaps a SAM-e supplement can bring complete relief from food cravings.
Resveratrol has been shown in animal studies to reduce fat and improve insulin sensitivity. Recommendations differ as to what dose is needed, but generally resveratrol is a supplement you should take regularly to stop food cravings. There is some debate over which form of resveratrol is most effective, with some experts saying the “trans” form of resveratrol is best. Bonus: resveratrol has well-established anti-aging and overall beneficial health effects.
Coenzyme Q10, or CoQ10
CoQ10 can help stop food cravings, especially for obese people. Its mechanism of action is unknown, but CoQ10 is generally a healthy supplement for most anyone to take. The drawback is that it can be expensive.
Fish Oil for Stopping Food Cravings
Fish oil is an amazing supplement. It is great for your heart and skin, relieves depression and can help you lose weight by stopping food cravings. In some studies, partipants took 1-2 fish oil capsules after a meal, which had the effect of making them feel fuller longer. They ended up eating less overall. Part of the reason may be because fish oil helps the brain make serotonin. Having plenty of serotonin helps regulate your appetite.
Fish oil also increases insulin sensitivity, which helps your body to not immediately store everything you eat as fat. Take 1 to 3 grams of purified fish oil daily. Make sure it is the triglyceride form, not the ethyl ester form.
Gymnema sylvestre AKA “Miracle Fruit”
Gymnema sylvestre is a medicinal herb from India that has been found to be helpful in stopping food cravings. It increases insulin sensitivity, helping your body to better regulate hunger and satiety. The biggest downside to using Gymnema sylvestre is the dosage: it can be up to 4 grams, taken 3 times per day!
L-Tryptophan to Increase Serotonin and Stop Food Cravings
L-tryptophan is the precursor to serotonin, which as discussed above, regulates both mood and appetite. Supplying your body with the precursor to serotonin can help your body maintain adequate supplies of it. That means all those brownies and donuts might not look so interesting after all. IMPORTANT: L-Tryptophan can interact with some medications, so check with a doctor or pharmacist before taking it.
L-Carnosine is a health supplement with anti-aging effects and it can improve insulin sensitivity.
Acetyl-L-Carnitine has successfully been used in studies to reduce cravings of various types.
Chromium has been all the rage as a weight loss supplement for some time now. It is believed to reduce body fat and increase lean muscle mass. This is a trace mineral required as a cofactor for metabolism. It improves both insulin sensitivity and glucose tolerance. Many sites are recommending dosages of up to 1000 mcg per day, which exceeds the 25-35 mcg “Adequate Intake” established by the National Academy of Sciences. However, the Academy stated that this level of chromium intake was safe.
Chromium does interact with certain medications, such as antacids, NSAID’s, proton pump inhibitors, insulin, corticosteroids and medications like ibuprofen and aspirin. If you decide to take chromium, you should look into any potential medication interactions before taking the two together.
Despite all the hype, there are conflicting views on whether chromium actually works. Since it’s fairly cheap, though, it may be worth trying to see if it works for you.
Alpha Lipoic Acid
Alpha lipoic acid (ALA) is a powerful antioxidant that has many beneficial effects, like reversing mitochondrial RNA damage. In animal studies, it has been shown to help with weight loss, especially with visceral fat. If belly fat is your main concern, ALA may be the perfect supplement for you. It improves insulin function, which can help stop food cravings.
A deficiency of L-tyrosine has been found to be a factor in various types of craving. If your food cravings seem to result from fatigue or difficulty concentrating, L-tyrosine may be particularly effective for you. It is the precursor to the neurotransmitter dopamine and may work by ensuring adequate dopamine supply.
Rhodiola, or “golden root”, works by increasing dopamine sensitivity. Yes, I said dopamine- not insulin. Dopamine sensitivity is important for feeling full, satisfied and generally happy. It also activates lipase, triggering the breakdown of stored body fat. In studies it has been shown to cause well over twice as much weight loss than with diet alone. And for those who want to get rid of belly fat, rhodiola is a particularly big help in eliminating visceral fat and stopping food cravings.
If you drink a lot of soda, even if it is diet soda, you may be depleting your body’s stores of vitamin C. Some claim that low vitamin C will make you crave soda even more. Try cutting soda out of your diet or taking extra vitamin C to compensate.