By Laurie Melrose-Doering, Osteopath & Applied Kinesiologist
Research into herbs and their potential to aid in weight loss has yielded some impressive results. For instance, turmeric, a widely used spice, may improve certain obesity indicators without significant side effects. The active component in turmeric, curcumin, is renowned for its powerful antioxidant properties, and its impact on weight loss can be quite beneficial.
While herbs can be a safe and effective supplement, they should complement a comprehensive weight loss strategy. Consulting with a herbalist or practitioner before starting any supplement is essential.
Here are some fascinating herbs that have shown significant potential in aiding weight loss. These natural solutions offer unique properties and benefits, making them compelling options for those looking to manage their weight naturally. From spices that boost metabolism to botanicals that promote satiety, these herbs provide various ways to support a healthy weight loss journey.
Cinnamon has been extensively studied for its potential for weight loss. A 2019 review assessing 12 clinical trials with 786 participants found that cinnamon can aid in reducing weight. The review highlighted that cinnamon supplements appear safe when used in typical food amounts. However, consuming larger quantities over extended periods may lead to side effects such as allergic reactions or gastrointestinal problems.
Fenugreek has shown promising results in studies for its potential to reduce fat accumulation and improve lipid profiles. A 2014 study on rats indicated that fenugreek could help manage dyslipidaemia and support weight loss. This herb is generally safe when used in culinary amounts and can be a beneficial addition to a weight management plan.
Ginger was evaluated in a 2018 review of 14 clinical trials with 473 participants. The results showed that ginger intake decreased body weight and other weight loss indicators, though it did not affect body mass index (BMI). Ginger supplements are generally safe but can cause side effects like diarrhoea, heartburn, abdominal discomfort, and mouth and throat irritation, especially in large doses.
Ginseng has been reviewed for its weight loss potential, with a 2017 study noting limited evidence of its anti-obesity effects in humans. Most research has involved animals. The use of Asian ginseng for up to six months in recommended quantities appears safe for most people.
Cayenne pepper, specifically its component capsaicin, was explored in a 2017 review. It was found that capsaicin promotes weight loss and reduces fat accumulation while increasing satiety. Capsaicin is likely safe in typical food amounts but possibly unsafe in larger amounts or for long-term use.
A 2019 review of turmeric focussed on curcumin, involving 21 studies with 1,604 participants. It found that curcumin improved BMI, waist circumference, and some indicators of obesity, suggesting it may be effective for metabolic syndrome management.
Gymnema sylvestre was reviewed in 2014, showing anti-obesity effects such as reduced body weight and fatty acid accumulation. It is potentially safe for up to 20 months.
Green coffee bean extract was investigated in a 2021 clinical trial with 71 participants. The study found it had weight loss effects, primarily through reducing body fat percentage and regulating lipid metabolism.
Cumin was compared with the weight loss medication orlistat in a 2015 clinical trial. The results suggested that cumin might be as effective as the medication. It is possibly safe in large amounts for up to three months.
The FDA does not evaluate dietary supplements for safety and effectiveness. Some supplements can have potent effects or interact with medications. The herbs discussed are generally safe when used in typical food quantities.
However, larger amounts may require caution. For example, ginseng can cause an increased heart rate and changes in blood pressure. It is essential to consult with an herbalist or medical practitioner before starting any supplement to ensure its safe and effective use.
At Aston Clinic London, our herbalists are dedicated to helping you achieve your weight loss goals safely and effectively. We provide personalised consultations to understand your unique needs and develop tailored herbal regimens that complement your lifestyle.
Our experts ensure that you receive the best advice on dosage and usage to minimise potential side effects and maximise benefits. Whether you’re looking to boost your metabolism or reduce fat accumulation, our team is here to guide you every step of the way on your journey to better health.
To book a session with our practitioners, click here. Alternatively, you can contact us at 020 8942 3148 to learn how our treatments can benefit you.
Aston Clinic London is a third-generation complementary health clinic located in New Malden, serving Kingston, Norbiton, Wimbledon, Raynes Park, Surbiton, Chessington, Worcester Park, Sutton, Richmond, and other areas of southwest London and Surrey.
By Laurie Melrose-Doering, Osteopath & Applied Kinesiologist
