If you're seeking effective and safe methods to shed that extra weight, you've probably run into bitter orange and its active compound synephrine. Does it work though? I'll take you through key aspects encompassing the scientific evidence, potential mechanisms and safety considerations surrounding bitter orange. Get ready for a comprehensive analysis that peels back the layers of this fruit and its most important compound. Grab pen and paper as we dig into the juicy details of whether bitter orange is the secret weight loss weapon it’s touted to be.
What is Bitter Orange and Synephrine
Bitter orange is the cool (albeit very bitter) cousin of the orange family. Also known as Citrus aurantium, it is a citrus fruit native to Southeast Asia. This small fruit has been around for centuries as food and traditional medicine. However, its influence in the weight loss industry has mostly emerged over the last 20 years or so. Bitter orange’s active compound, synephrine, is said to be the secret sauce behind its weight loss reputation.
Bitter orange’s proponents argue that synephrine is a key metabolism booster that works by binding to receptors in the body responsible for increasing heart rate and blood pressure. This leads to increased energy expenditure. Synephrine is also said to mirror the effect of adrenaline, a hormone that can increase metabolism and fat burning. The result is a cranked up metabolic rate, more energy and quicker burning of unwanted calories. Some say it can curb your appetite and make you feel less inclined to devour that tempting tub of ice cream.
Today, you can spot it in health stores under its different names or as part of a multi-ingredient supplement. Sounds like the ultimate weight loss compound. But does it live up to the hype? Let's find out!
Studies on its Weight Loss Efficacy
Now, a look at whether the evidence on these impressive claims checks out. I will go with multi-study reviews as I believe they may provide a more holistic evaluation of the impact of synephrine on weight loss. Here we go.
Evidence It Works
As far as studies in favor go, perhaps one of the more defining ones was published in 2012 in the International Journal of Medical Sciences. It was a literature review focused on the efficacy and safety of bitter orange extract and its primary active compound synephrine. Researchers analyzed results of more than 20 studies that involved about 360 subjects at least half of whom were overweight or obese.
44 percent of the subjects consumed synephrine alone while the remainder took it in combination with other ingredients like caffeine and herbal extracts. All participants took 10-53 mg of synephrine per day for up to 12 weeks.
The review came to a number of conclusions. Synephrine on its own or in a combination product led to increased energy expenditure and basal metabolic rate (BMR) as well as a significant acceleration in weight loss. Notably though, it did not find any changes to blood pressure and heart rate, something that goes contrary to one of the key claims around synephrine’s mechanism of action. I would nevertheless say this makes for a compelling case in synephrine’s favor.
Evidence It May Not Work
There are studies that have come to a not-so-welcome conclusion. Just last year, researchers published a meta-analysis and review aimed at evaluating the weight loss efficacy and safety of synephrine. It picked 18 articles involving 341 subjects and found that prolonged use of 20-54 mg synephrine significantly increased subjects’ blood pressure and heart rate.
This finding would support the claims I mentioned in the first paragraphs of this section and which formed the basis for some of the arguments on synephrine’s weight loss capability. But here is where I think things get a little interesting – this same review did not find any meaningful weight loss or shift in body composition among the synephrine group. There was a slight decrease in body fat though not statistically significant.
Whereas this is one of the larger studies that casts doubt on bitter orange’s ability to drive weight loss, you can see that it too concedes there is some impact on body fat. So I’d say this is not an unequivocal no.
Bitter orange is generally considered to be safe when used in moderation. However, it can cause side effects in some users. These include anxiety, insomnia, headaches, musculoskeletal discomfort, jitters, increased heart rate and high blood pressure. Bitter orange may also interact with certain medications, such as MAO inhibitors and beta-blockers. So it's essential to consult with your doctor. Remember, everyone is different, and what works for one may not work for another.
Based on multiple studies including the ones I have cited here, 10-54 mg per day seems to be the ideal range for synephrine supplementation. One study however showed that doses of as much as 98 mg daily had no adverse effects. As always, the lower the dosage you can use, the better. Also, do not take synephrine supplements for more than 12 weeks as that’s the ceiling for most tests around it.
Bitter orange has gained attention as a potential weight loss aid. Research remains relatively limited. The current scientific evidence on bitter orange and specifically its active compound synephrine’s impact on weight loss is far from unanimous. What I did notice is that despite the differences in conclusion, there does appear to be significant common ground on its ability to increase energy expenditure, raise basal metabolic rate (BMR) and improve fat loss.
As always, sustainable weight loss is not just about a magical ingredient. It's about making healthier food choices, staying active, and finding a lifestyle that works for you. If you are struggling with weight loss, it is important to talk to your doctor. They can help you to develop a safe and effective weight loss plan that is right for you. Bitter orange might be a helpful addition to your weight loss journey, but it's not a miracle cure. So, keep that in mind and focus on long-term success!