Everyone’s body has a certain amount of visceral fat, but too much of it is unhealthy. Here, we define exactly what visceral fat is, and briefly mention the lifestyle habits which can reduce it. Then, we discuss three of the best natural supplements to help reduce visceral fat.
What Is Visceral Fat, and Is It Healthy?
The presence of visceral fat within the body is necessary and good. But excess visceral fat could be present when a person is overweight or obese. Visceral fat is different from subcutaneous fat, which resides just beneath the skin and is present in a much higher proportion than visceral fat, especially in those who are obese. Visceral fat lies under the abdominal wall, in the spaces surrounding the liver, stomach, and other internal organs.
The implications of excess visceral fat go beyond simply being overweight. An area of research since the 1990s shows that there are hormonal effects from excess visceral fat. That is because fat cells in fact function as an endocrine organ, releasing hormones. Visceral fat cells produce cytokines, which create low-level inflammation, which is a risk factor for heart disease. This is in addition to the previously-established understanding that visceral fat releases cholesterol into the bloodstream. Excess visceral fat is linked to increased risk of cardiovascular disease, dementia, asthma and other diseases.
Maintaining healthy lifestyle habits are the natural and recommended route to manage and reduce visceral fat. Managing your eating, and maintaining healthy diet choices, is the first recommendation. Next to this, maintaining an active lifestyle with some moderate exercise each week is instrumental in reducing visceral fat. Other means include intermittent fasting, quality sleep, reducing stress, and limiting alcohol intake.
Three Supplements to Promote Visceral Fat Loss
As mentioned above, lifestyle measures to reduce visceral fat are the first recommendation. A healthy diet for sound nutrition is an important aspect. In the context of this, certain natural supplements can also make a difference in reducing visceral fat.
Probiotics: Research from 2022 supports the usage of a probiotic supplement for the reduction of visceral fat. Over the course of 90 days, the use of a probiotic supplement (alongside prebiotic supplementation) was found to reduce visceral fat by a significant margin. This finding is corroborated by previous research which showed the same benefit, along with a reduction in body mass index.
Rosehips are a small, bright red fruit that grow on the rose plant and which are rich in vitamin C. Rosehips have a reputation as a fat-reducing plant product due to research conducted in animals, and one 2015 study confirmed this benefit in humans. Over 12 weeks, daily tablet supplementation of rosehips was found to contribute to reduction in visceral fat. It was also found to correlate with a reduction in total fat, bodyweight, and body mass index. Rosehips can be found in a complex supplement combined with one of the most important bodily nutrients, vitamin C.
Berberine is a natural herbal supplement touted for its ability to contribute to weight loss. Research shows the specific ways berberine does this. Berberine prevents existing fat cells from increasing in size, and it also fosters the production of smaller fat cells called adipocytes which respond better to insulin. Because of these effects, berberine has a positive effect on the body’s fat composition, including visceral fat, and can help reduce body mass index.
As you can see, the unique health implications of excess visceral fat make reducing it a worthwhile priority. Next to a healthy lifestyle, the utilization of at least one of these three natural supplements can make a beneficial difference. We recommend that you talk to your healthcare provider before taking any supplement for the first time, just to make sure they are suitable for your particular health profile and won’t conflict with any medications you might be on.