But a review of 24 studies that checked the effects of 200 to 1,000 micrograms of chromium a day found that there aren’t any significant benefits. Natural Medicines says that chromium is “possibly ineffective” for weight loss.
At less than 35 micrograms a day, chromium supplements are typically safe for adults. Higher doses can cause:
- Problems thinking
Also, some people have developed kidney damage when taking chromium. You shouldn’t use it if you have kidney problems.
Conjugated Linoleic Acid (CLA)
This is a popular supplement that contains chemicals found in a fatty acid called linoleic acid. There are claims that it may help curb body fat and help you stay full.
The research on CLA for weight loss is mixed. Some suggests that for some people, 1.8 to 6.8 grams of CLA per day may:
- Curb body fat
- Boost muscle
But other research shows it doesn’t help you shed pounds.
Natural Medicines says that CLA is “possibly effective” for weight loss.
Some researchers warn that long-term use, especially if you’re obese, may raise insulin resistance, which makes it more likely you’ll get type 2 diabetes. It might lower “good” cholesterol in your blood, as well, which raises the risk of heart problems.
In some people, CLA may cause side effects such as:
- Upset stomach
- Loose stools
This is made from the konjac plant. Like other dietary fibers, it’s supposed to help you lose weight by blocking fat in your food from being absorbed into your body.
Very early studies suggest it might be helpful, but other evidence shows it doesn’t work.
Natural Medicines says there is “insufficient evidence” to rate how well glucomannan works for weight loss.
If you take glucomannan in the tablet form of the supplement, you could choke or get a blockage in your:
- Esophagus (tube that connects the throat to the stomach)