In today's edition of weight-loss shortcuts that seem too good to be true: Have you met forskolin? It's one of the many supplements that you've probably seen spammy ads for, but...is it legit? (Because tbh, if there is a weight-loss shortcut that works, we'd really like to know, spammy ads or not...)
First, some recon: Forskolin is a natural compound found in the roots of a plant that typically grows in areas like India and Thailand, according to the FDA (its official name is Coleus forskohlii).
Manufacturers say it helps you lose weight by decreasing appetite and making your body better at breaking down fats and lipids. Sounds pretty good, huh?
The Reviews On Forskolin And Weight Loss Are...Mixed At Best
It’s ~possible~ that forskolin may help you lose weight, says Fatima Cody Stanford, M.D., M.P.H., an obesity medicine physician at Massachusetts General Hospital. But—and this is a big but—there's not much in the way of evidence that says it will. “When we have minimal data and experience, I always tell patients to be cautious because we have very few examples to demonstrate not only the utility, but also the safety profile,” she says.
One animal study did find that mice who took forskolin ate less than those who didn't, but there are very few studies done on humans that seem to indicate a strong connection between forskolin and weight loss, according to the National Institutes of Health website.
One small study, published in the journal Obesity Research, had 15 overweight and obese men take supplements, while another 15 men took placebo pills. After 12 weeks, the researchers discovered that men in the forskolin group lost more body fat and fat mass than those in the placebo group. (Huge catch here: The test subjects' overall weight didn't change.)
Worth noting: None of the research done on forskolin has looked at long-term effects—and the human studies look at a pretty small group of people. So...you can take their results with a huge grain of salt.
It Seems Safe...But May Make You Poop More
It’s hard to say for sure if forskolin is safe, given that there really isn’t that much data on using the supplement over a long period of time, Stanford says.
What's more, while the FDA does regulate dietary supplements, they don't "approve" them or review them before they hit the market, as they do with drugs, per the National Institutes of Health.
"The manufacturers and distributors of dietary supplements are responsible for making sure their products are safe BEFORE they go to market," according to the FDA. Translation: The FDA isn't vouching for these supplements—although they do require manufacturers to report bad side effects so they can let consumers know. And they also encourage people using the supplements to (a) stop taking them (hopefully that's a given), and (b) contact a Consumer Complaint Coordinator so the FDA can track these issues.
"FDA can take dietary supplements off the market if they are found to be unsafe or if the claims on the products are false and misleading," according to the Administration's website.
FWIW, NIH says there are "no safety concerns reported at typical doses of 500 mg/day for 12 weeks." But there have been reports of more frequent B.M.s and looser stools from people who take the supplement.
If you want to lose weight safely, Stanford recommends working to improve your diet (making sure you’re eating lean protein, whole grains, veggies, and fruit) and working out at least 150 minutes each week. It's also important to regularly get a good night’s sleep, work to reduce your stress levels, and make sure none of the medication you’re currently taking can lead to weight gain.
“This is a great start for many individuals,” Stanford says. If you’re still struggling, consider working with an obesity medicine specialist to see if you could benefit from other psychological, dietary, or medical measures.
The bottom line: There's not much evidence that forskolin will help you lose weight, but if you're still interested in trying it, talk to your doctor.
