Satiety: Micronutrients

This article is a part of a larger feature: Satiety:Feeling Full and Satisfied.

While certain types of macronutrient fats, proteins and carbohydrates (fibers) have demonstrated benefits to satiety, micronutrient vitamins and minerals can promote appetite control in a similar manner.

A two-study investigation on multivitamin consumption and weight/appetite conducted by researchers from Laval University, Quebec, showed satiety effects in both healthy and obese subjects. In one study, male multivitamin consumers had lower weights, BMI and fat mass than those who are not consumers of multivitamins.¹ The results were not as pronounced in women, but there was a trend in lower hunger scores among those using multivitamins. In the other study, obese adult women taking a multivitamin and mineral supplement during 15 weeks of energy restriction showed reduced fasting and postprandial appetite ratings, compared to those on energy restriction with a placebo supplement.

As a single ingredient, the mineral chromium may affect appetite via carbohydrate control. In a 2005 research report, adults with atypical depression, most of whom were overweight or obese, scored better in appetite level, food intake and carb craving after taking 600 mcg/d of chromium picolinate (as Chromax®, from Nutrition 21) for eight weeks, compared to placebo.² The positive effects from Chromax supplementation was especially notable in a subpopulation of subjects who suffered from high-carb cravings.

In late 2008, Louisiana State University scientists reported on the possible mechanism of chromium picolinate on satiety, suggesting the mineral regulates food intake via a direct effect on the brain.³ Testing various doses—zero, 1, 10 or 50 mcg/kg/d—in rats and monitoring food intake up to 24 hours following intervention, researchers found chromium picolinate reduced food intake, hunger levels, and fat cravings and tended to decrease body weight, compared to placebo.

Niacin-bound chromium also made an impact on appetite and hunger-related hormones when combined with the herbs Gymnema sylvestre and Garcinia cambogia, which contains hydroxycitric acid (HCA) that targets leptin, another satiety hormone. Leptin is produced by body fat and binds to receptors in the hypothalamus, where it limits peptides trigger increased appetite. A Georgetown University Medical Center, Washington, study involved obese adults receiving either 2,800 mg/d of HCA, 4,667 mg of combined HCA, niacin-bound chromium (as ChromeMate®, also from InterHealth) and G. sylvestre extract, or placebo.⁴ Results showed while HCA reduced body weight and BMI, and suppressed appetite and increased serum leptin, the combination supplement had an even greater effect on those parameters, compared to placebo.

References on the next page...

References for "Satiety: Micronutrients"

1. Major GC et al. " Multivitamin and dietary supplements, body weight and appetite: results from a cross-sectional and a randomised double-blind placebo-controlled study." Br J Nutr. 2007 Nov 1;:1-11.

2. Docherty JP et al. "A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving." J Psychiatr Pract. 2005 Sep;11(5):302-14.

3. Anton SD et al. "Effects of chromium picolinate on food intake and satiety." Diabetes Technol Ther. 2008 Oct;10(5):405-12.

4. Pruess HG et al. "Efficacy of a novel calcium/potassium salt of (-)-hydroxycitric acid in weight control." Int J Clin Pharmacol Res. 2005;25(3):133-44.