6 Myths (and Facts) About Weight-Loss Supplements

MYTH: Bitter orange is a safe substitute for ephedra

FACT: It’s true that bitter orange (citrus aurantium) is somewhat similar to the herb ephedra—but that may not be a good thing. Ephedra can cause increased blood pressure and arrythmias, and was banned by the FDA in 2004 after being linked to several high-profile deaths. Bitter orange contains synephrine, which is similar to ephedrine (the primary active ingredient in ephedra), and some experts believe it carries some of the same risks. “It has dangers just like ephedra,” says Dr. Cooperman.

While other experts have argued that the dangers of bitter orange are overblown, the results you're likely to see from it may not be worth any risk at all: The research on the effectiveness of bitter orange for weight loss is inconclusive at best.

MYTH: If it's on a store shelf, it's safe for me to take

FACT: Most people may not realize that weight-loss supplements aren’t approved or tested in the United States, Shiffman says. “On some level, Americans feel that ‘they’—some government agency—wouldn’t allow these products to be sold unless 'they' tested their safety and effectiveness and made sure the products aren’t dangerous,” he says. “I wish it were true, but this is not true of dietary supplements.”

In a 2008 study, Shiffman and his coauthors found that almost 54% of those who had used weight-loss supplements believed (wrongly) that the FDA approved the safety of weight-loss supplements before they could be sold. In fact, the FDA recently released a list of 69 weight-loss supplements tainted with laxatives, diuretics, prescription weight-loss drugs, and other medications not listed on the label. Their investigation is ongoing.

MYTH: Natural weight-loss supplements don't have side effects

FACT: "Not true,” says Dr. Cooperman. "If a supplement"—even a natural one—"can cause an effect, chances are it can cause a side effect."

If you want to go natural, you’re probably better off getting what you’re looking for in your food. Conjugated linoleic acid (CLA), for instance, has received a lot of hype as a weight-loss supplement, but there’s little research for its effectiveness, according to Sandquist. Though it may be useful in gaining more muscle and losing fat, Sandquist notes, diet and exercise can accomplish the same thing. “If someone consumes a healthy diet, they’ll get CLA in meat, eggs, and dairy products,” she says. “So look at the quality of your total diet.”