Many people are attracted to the idea of taking Garcinia Cambogia because it could offer fast, easy weight loss without having to alter a person's lifestyle or diet very much. However, does Garcinia Cambogia really work?
Like many other weight loss products, pills, and supplements, studies on garcinia Cambogia's results and safety have been mixed. There is some evidence to suggest that the garcinia cambogia plant called hydroxy citric acid may be able to help in weight loss in the absence of exercise frequently or altering the way they eat frequently, there are worries about the potential side effects that may be experienced, including liver failure or damage in the liver, fatigue, anxiety dizziness, and digestive issues.
What Is Garcinia Cambogia?
Garcinia cambogia is an apple-shaped, small fruit (also called garcinia gummigutta) that is found throughout Southeast Asia and India. Garcinia is a huge genus belonging to the Clusiaceae plant family that includes more than 300 species of shrubs and trees. The most active ingredient inside the fruit's rind, the Garcinia fruit, is hydroxy citric acids (HCA), which studies suggest can aid in losing weight for certain people. Many other chemicals have been identified from G. Cambogia fruit.
Hydroxycitric acid is a component of citric acid, and can also be found in other tropical and citrus fruit. The potential of HCA being able to help reduce fat is largely from animal studies that have shown it has a variety of places of action, most notably in the brain and the liver. Hydroxycitric acid acts as an antagonist of citrate-cleavage enzymes (ATP-citrate Lyase). In other words, a few studies have shown that HCA could slow the conversion of carbs into stored fat by preventing certain enzymes. Some studies have suggested that HCA can reduce appetite.
Garcinia Cambogia isn't something new. In fact, it's been used in various regions of Asia for several years; however, it's not for the sole purpose of losing weight. Garcinia cambogia (traditionally often referred to as the Malabar tamarind) first gained recognition in the U.S. several years ago after it was featured frequently throughout the press, and the most popular health-related television show sales have increased rapidly. A growing number of consumers are purchasing this “weight loss product,” hoping to shed stubborn stomach fat and body fat they've struggled with for a long time.
Is Garcinia Cambogia worthwhile? What's the truth about this alleged weight-loss supplement? It is important to be aware that the fact that Garcinia Cambogia is made from a naturally grown fruit doesn't mean it's completely safe. In this article, we'll glance at the way HCA operates, what situations it could be beneficial in, and what possible adverse reactions might be likely to occur.
Is It Safe for Weight Loss?
Are Garcinias healthy to consume? What are the adverse negative effects of garcinia that could be expected to be experienced? According to the National Center for Complimentary and Integrative Medicine, “Cases of liver damage that are a result of Garcinia Cambogia products have been documented. The problem is rare; however, some instances were extremely severe.”
While some claim they do not experience any adverse negative effects from taking Garcinia Cambogia, other people have encountered very different results. It's easy to overuse and isn't very controlled. Some manufacturers suggest taking large doses several times a day, like 30-60 minutes prior to each meal, for up to 12 weeks in a row, which could end in causing toxic effects.
The risk of serious liver problems in people who consume large doses of garcinia continues to be the problem with this product. However, it isn't clear if garcinia could be the primary reason for liver issues or if the damage to the liver could result from other lifestyle choices. Furthermore, evidence suggests the possibility that garcinia cambogia could cause more damage to the liver in those with liver problems.
Potential Health Benefits
Garcinia Cambogia reviews, research findings and weight loss reviews are mixed, to say the very least. The most widely-publicized benefit of garcinia cambogia is its capacity to boost weight loss due to the way hydroxy citric acid in garcinia Cambogia performs.
According to a 2016 report released in Nutraceuticals, Garcinia has also been shown to have anti-inflammatory, antiulcerogenic, antioxidant, hepatoprotection, and antidiabetic properties in laboratory studies. Research on various components of the garcinia cambogia tree has shown positive components like benzophenones, xanthones, amino acids, and organic acids.
The most frequently cited claims regarding the benefits of garcinia cambogia include:
- decreased appetite or loss of appetite in comparison to the norm
- decreased cravings for unhealthy foods like sugar addiction
- A better mood (including feeling more positive, more active, and less exhausted)
- Increased energy and concentration
- stabilized blood sugar levels
- better the bowel movement
- less joint pain
- higher levels of cholesterol
- greater desire to exercise
- treatment of hemorrhoids, constipation, and intestinal parasites
Although the majority of weight loss claims made above regarding the hydroxy citric acid in garcinia Cambogia haven't been proven by research with humans, a few have. Let's take a look at the garcinia Cambogia benefits that have merit and appear to be efficient in some way.
1. Weight Loss
Certain studies have shown that garcinia cambogia may actually aid in weight loss in small amounts as well as certain other health issues mentioned earlier; however, its efficacy is not always consistent or strong. Garcinia cambogia is a popular ingredient in a variety of weight loss supplements that contain thermogenic.
Research suggests that HCA works by blocking a certain enzyme called adenosine triphosphate-citrate-lyase, which contributes to the formation of fat cells. However, research comparing garcinia Cambogia's results to those of controls has shown that it can only enhance weight loss by one or two pounds, on average.
The findings exactly match what researchers reported in the Journal of Obesity in 2011. When they compared the people who consumed garcinia cambogia extract with those who didn't, they found that the weight difference was extremely small (on average, just two pounds). It wasn't possible to determine if the garcinia cambogia extract was responsible for the extra weight loss.
The meta-analysis analyzed results from 12 different studies involving Garcinia cambogia. The results found a tiny, statistically significant distinction in weight loss that favors the use of products made from garcinia cambogia that contains HCA just a bit more than a placebo. However, the study observed that some studies indicated digestive adverse negative effects (“gastrointestinal adverse incidents”) were more frequent in HCA groups as opposed to placebo.
A study presented in the Journal of the American Medical Association discovered that garcinia Cambogia that was used over 12 weeks (1,500 milligrams of dosage) “failed to result in significant weight loss or fat mass loss that was greater than seen when using placebo.”
What was the conclusion from the meta-analysis about Garcinia Cambogia? Researchers summarized their findings as follows: “The impact of the ingredient is minimal, and the clinical significance is not certain. Future studies should be more precise and properly described.”
Furthermore, The National Center for Complimentary and Integrative Medicine found that a “2020 review of short-term studies on individuals didn't find any significant effects of garcinia Cambogia products in the loss of weight.”
The main point is that, according to controlled research and studies, if you're struggling to shed weight, garcinia cambogia will not be the solution.
However, what is the best way to increase the efficacy of garcinia cambogia when you combine it with premium apple cider vinegar to aid in weight loss or reduce appetite? Apple cider vinegar is generally considered extremely safe to consume, but there have been no studies conducted that have concentrated on the use of garcinia Cambogia and apple cider vinegar together. Apple cider vinegar is believed to be safe in the amount of 1 tablespoon per day in diluted form by water. However, using higher quantities can cause adverse consequences such as stomach pain/burning, irritation to the throat, and the erosion of enamel on teeth.
2. Lowering Appetite
There is also evidence that HCA present in garcinia cambogia may help reduce appetite through the increase in serotonin, a neurotransmitter that is a key component of happiness and calm and, consequently often, appetite suppression, decreased cravings, and lower cravings for comfort food. Studies in animals have shown that it may be able to boost energy expenditure.
Remember that this may not be the case for everyone, and there are many other, safer ways to control your appetite and increase the production of serotonin (such as eating a balanced diet containing carbohydrates and protein-rich foods at regular intervals throughout the day).
3. Lower Cholesterol
There is some evidence to support Garcinia Cambogia's ability to increase cholesterol levels and reduce high triglycerides. It may also help boost HDL “good” cholesterol. It's not recommended for those already taking medication that affects cholesterol, though, and its effects do not appear to be robust or reliable.
A 2009 study published in Phytotherapy Research found that garcinia Cambogia has “no significant impact on the anthropometric parameters of REE, triglycerides and glucose levels,” but it may be slightly beneficial in reducing cholesterol. However, there are many other ways to lower cholesterol levels, including exercise and eating more fiber-rich foods such as nuts, veggies, seeds, beans, and seeds.
4. Stabilized Blood Sugar
In the end, what are the effects of CG in regulating blood sugar? There is evidence that suggests Garcinia cambogia may help in controlling blood sugar levels by enhancing the way cells absorb glucose (sugar) to use to generate energy. One way it may aid in weight loss is through the inhibition of the pancreatic alpha amylase enzymes. This could lead to changes in intestinal alpha glucosidase as well as changes in the synthesis of fatty acids. It could be possible to alter the process of metabolizing carbohydrates.
This could make your body's response to insulin more effective. However, it may increase the likelihood of lower blood sugar levels in certain individuals as well. If you've had a history of blood sugar fluctuations, or you're pre-diabetic, diabetic, or are taking medications that alter the effects of insulin, garcinia Cambogia could cause your blood sugar to fall dangerously low. Although this may not occur in all people who take Garcinia cambogia, it's you should consider, and you should discuss it with your healthcare expert.
Products and Dosage Considerations
Several different garcinia cambogia products exist:
- Garcinia cambogia extract
- Garcinia cambogia tea
- Garcinia cambogia capsules/tablets
- Topical lotions for Garcinia Cambogia
Since supplements such as garcinia cambogia aren't regulated by the FDA It can be difficult to determine exactly what you're buying and taking. To be safe, be sure to avoid purchasing garcinia cambogia “formulas” and “supplement blends” that may not provide all the other ingredients in the mix or provide accurate amounts of HCA. A lot of proprietary formulas are created by manufacturers who only use less than a portion amount of HCA as the main ingredient, or a a standard dosage in order to cut costs.
For instance, in 2013, ConsumerLab.com evaluated the safety and quality of 13 well-known Garcinia Cambogia supplements. They found that seven of the supplements had significantly less hydroxy citric acid than the amount listed on the label. Always check the label and look for “pure Garcinia Cambogia Extract” as well as “hydroxy citric acid (or HCA) extract” (this is usually 50 to 60 percent of the item). If you purchase a mixture and you see an ingredient listed with no amount, that could indicate that you're not sure what you're buying.
If you decide you'd like to continue Garcinia Cambogia for weight loss, or for its other benefits, here's the information you should be aware of about the dosage recommendations for products that contain HCA:
- The studies using garcinia cambogia have utilized a variety of doses, ranging between one gram and 2.8 grams per day. Most doses range from 250 to 1,000 milligrams daily. Up to 2,800 mg of Garcinia cambogia per day appears to be suitable for the majority of adults.
- The length of study has been wildly varied and ranges from using Garcinia Cambogia for as little as 12 weeks in a row.
- The right dosage of HCA is still unknown. It's unclear whether the higher HCA dose actually means that there is greater bioavailability for HCA after consumption.
- There appears to be an important correlation between HCA dose and weight loss, which means that dosages with higher amounts have a slightly greater effect.
- Garcinia Cambogia is the most commonly utilized supplement in research studies that offer HCA. However, in addition to the garcinia cambogia plant, HCA can also be discovered in supplements derived from Hibiscus subdariffa.
- Since most studies have examined garcinia cambogia for around eight weeks, Researchers believe that it is “too short a period to study the effect of HCA in determining body fat.”
Side Effects
As we have mentioned, damage to the liver is the most dreadful adverse consequence. A study in 2021 revealed that garcinia cambogia is frequently used in conjunction with green tea to create various weight loss supplements, and this can result in moderate to severe liver damage.
Other possible side effects of garcinia Cambogia that may occur include:
- becoming weak or fuzzy
- tiredness and brain fog
- skin itchy rashes
- an increase in the incidence of colds and lower immunity
- Dry mouth and bad breath
- headaches
- stomach issues such as nausea, difficulty eating, or diarrhea
Another thing to think about when considering Garcinia cambogia is the lengthy list of potential drug and medical interactions. Many people should steer clear of Garcinia Cambogia due to the fact that it could influence other drugs in pregnant women, levels of nutrient blood sugar levels, and many more. Garcinia cambogia could be harmful to:
- nursing and pregnancy
- current cases of kidney or liver damage
- medication that is taken to manage allergies and asthma
- Insulin and diabetes medication
- iron supplements (usually consumed by people suffering from anemia)
- medication for pain
- medication used to treat mental disorders, such as depression and anxiety
- statins are drugs that lower cholesterol
- blood thinners (like warfarin)