Chitosan - a Method for Weight Reduction
Julia Wójcik
2026-03-20
3 min. read
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Dietary supplements aimed at assisting in reducing body mass are distinguished by the fact that the more exotic they are, the more effective they seem to be... Caffeine is a proven and documented substance that possesses strong lipolytic and ergogenic properties, but it is... a boring option. Most of us consume it daily through coffee consumption.
What chitosan is and how it functions
Chitosan is a product derived from chitin, which is a structural component of the shells of crustaceans such as crabs, shrimps, and lobsters. It is currently manufactured and sold as a dietary supplement, although it is not a completely new and revolutionary product. It has been available on the market for over a dozen years. Chitosan can be consumed with fats, thereby limiting their absorption in the small intestine. It acts as a fat blocker, literally blocking the absorption of fats and reducing the number of calories that can be used for the process of lipogenesis, which translates into fat loss.
Efficiency in body mass reduction
Despite having a good mechanistic explanation for the effects of chitin, unfortunately, studies on its use are limited. Most research experiments evaluated its effectiveness in people who were overweight or obese, and they almost exclusively looked at chitin's ability to accelerate weight loss relative to placebo groups. The positive news is that most of them showed improvements in body composition, such as body weight and body fat percentage. However, a study published in 2006 by G. R. Kaats and colleagues showed the effects on taking 3 grams of chitin daily in people with a truly overweight body weight. After 60 days, the intervention group lost 1.3 kg, while the placebo group gained 0.4 kg. Similar results were also observed in animal studies. On the other hand, two systematic reviews published in 2005 and 2008 on the effects of using chitin as a supplement for reducing fat tissue concluded that despite observing certain effects, these were too small to be clinically relevant. In reality, the data we have at the moment is unclear, but there are many indications of the effectiveness of chitin.
Dosage and Potential Side Effects of Chitosan
Chitosan is typically taken in doses of 1500 to 3000 mg per day, and it is best to divide this dose into two equal portions, for example, after 1500 mg taken before the two largest meals of the day, preferably those with a lot of fat. Sometimes it is also recommended to divide the daily dose of chitosan into 3 equal portions before meals. There is much controversy surrounding chitosan and its mechanism of action. It is important to know that fats not only serve an energetic function, but they also play many other roles in the body related to health and well-being. Fats support the absorption of fat-soluble vitamins, are a key component of cell membranes, and have an effect on the endocrine system. The limitation of fat absorption by chitosan can have negative effects on performance, well-being, and long-term health. However, it is important to note that these concerns are only based on our current knowledge of biology and nutrition - no study has actually confirmed that performance and regeneration are impaired by chitosan supplementation. Additionally, an additional side effect is an increase in stool volume, and in some individuals, constipation and gas may also occur.
