Recommendation

Rationale

Notes

Chromium
(200 mcg/day)

Helps combat sugar cravings.

Foods rich in chromium include onions, whole grains, bran cereals, and tomatoes.

Conjugated linoleic acid (CLA)
(3–6 grams/day)

In animal studies, CLA has been shown to improve fat metabolism and reduce appetite.

Beef and dairy products are notably rich in CLA.

Digestive enzymes
(as directed on label)

Helps ease digestive problems with certain foods.

If you have trouble digesting fruits and vegetables, take enzymes, such as bromelain or papaya. If you suffer from indigestion, heartburn, or gas, look for a supplement that contains a variety of enzymes, such as amylases, lipases, and proteases.

Green tea extract
(Camellia sinensis; 90 mg, 3x/day)

Contains epigallo-catechin gallate (EGCG) and caffeine, which may speed up metabolism.

Caffeine may increase existing anxiety.

Phosphatidylserine (PS)
(100–300 mg/day)

Targets potentially out-of-balance cortisol levels, which contribute to weight gain.

An expensive supplement. Also alleviates depression, helps recovery after exercise, and prevents muscle loss.