African Mango for Weight Loss

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African Mango seed extract has gained popularity as a weight loss supplement, but is it worth the hype? While some studies suggest it may be beneficial for weight loss, experts question its effectiveness.

In this blog post, we’ll explore the research behind African Mango seed extract for weight loss and provide tips for how to use it effectively.

What is African mango?

African mango (Irvingia gabonensis) is a fruit that is native to West Africa. The fruit is also known as wild mango, bush mango, or dika nut. Despite being a fruit, it is the seeds that are typically eaten, rather than the flesh.

African mango seeds have distinct physical characteristics and taste. The seeds are oval-shaped, typically measuring 1-2 inches long and 0.5-1 inch wide. They have a hard and woody outer shell that is usually brown or black in color, while the inner seed is yellowish-white in color and has a fibrous texture.

The taste of African mango seeds is mildly sweet and nutty, with a slightly chewy texture. When consumed raw or roasted, the seeds have a crunchy texture that can be enjoyable to eat. Some people describe the flavor of African mango seeds as similar to that of coconut or almond.

In West Africa, where the African mango is native, the seeds are often used in cooking as a thickening agent or added to soups and stews for their flavor and nutritional value.

In other parts of the world, African mango seeds are commonly consumed in supplement form, such as in capsules or powders, for their potential health benefits. Commercial supplements often use either the crude seed extracts, or a standardized seed extract known as IGOB131.

African mango vs regular mango

Unlike regular mangos, the African mango is not commonly eaten fresh because it has a tough and fibrous flesh. Instead, the seeds of the African mango are often consumed, either raw or processed into a powder or supplement form.

While both types of fruit are rich in vitamins, minerals, and antioxidants, African mangoes are particularly high in fiber, especially a type of soluble fiber called viscous fiber. This may make African mango supplements more appealing to those seeking to manage their appetite or improve digestion.

Nutritional benefits

African mango seeds are rich in various nutrients that offer several potential health benefits. Here are some of the key vitamins and minerals found in African mango:

• Fiber: African mango seeds are particularly high in fiber, especially viscous fiber, which may help promote feelings of fullness, reduce appetite, and improve digestive health.
• Vitamins: African mango seeds contain several vitamins, including vitamin C, which is important for immune function and skin health, and vitamin A, which is important for eye health and skin health.
• Minerals: African mango seeds are also rich in minerals such as potassium, magnesium, calcium, and iron. These minerals are important for several bodily functions, including muscle function, bone health, and blood cell production.
• Antioxidants: African mango seeds contain several antioxidants, such as flavonoids and phenols, which help protect cells from damage caused by free radicals and may have anti-inflammatory effects.

IGOB131

IGOB131 is a proprietary extract of African mango seeds. It is made by using a specific extraction process that isolates and concentrates the bioactive compounds found in African mango seeds, including fiber, antioxidants, and other nutrients.

The IGOB131 extract is standardized to contain a specific concentration of these bioactive compounds, and has been studied for its potential health benefits. Some research suggests that IGOB131 may have weight loss benefits, as well as potential effects on blood sugar levels and cholesterol levels.

While IGOB131 is a specific extract of African mango, it’s important to note that not all African mango supplements contain this particular extract. When looking for an African mango supplement, it’s important to check the label to ensure that it contains IGOB131 if that is the specific extract you are looking for.

Benefits for weight loss

African mango seeds have been marketed as a potential weight loss aid, and there are several ways in which they are believed to help with weight loss. Here are some of the mechanisms by which African mango seeds may aid in weight loss:

• Appetite suppression: The high fiber content of African mango seeds, particularly viscous fiber, may help promote feelings of fullness and reduce appetite, potentially leading to a reduction in calorie intake.
• Increased fat metabolism: African mango seeds have been shown to increase the breakdown of fats in the body, potentially leading to increased fat burning and weight loss.
• Reduced inflammation: Some research has suggested that African mango seeds may have anti-inflammatory effects, which may help reduce the risk of obesity and associated health conditions.
• Blood sugar regulation: African mango seeds may help regulate blood sugar levels by reducing the absorption of glucose from the diet, potentially reducing the risk of weight gain and diabetes.

Many of these effects, specifically the appetite suppression and blood sugar regulation, are likely mediated by the soluble fiber content more than anything.

Other health benefits

In addition to potential weight loss benefits, African mango has been studied for its potential effects on other medical conditions. Here are some examples of conditions that African mango has shown potential to help with:

• Diabetes: African mango may help regulate blood sugar levels and improve insulin sensitivity, potentially reducing the risk of diabetes or improving glycemic control in those with diabetes.
• High cholesterol: Some studies have suggested that African mango may help reduce levels of LDL (“bad”) cholesterol and triglycerides, which are risk factors for heart disease.

Side effects

It seems to be pretty well tolerated. Some people might experience mild gastrointestinal upsets like flatulence, gas, and nausea, particularly when taking larger doses of the crude seed extracts.

Also, African Mango has been found to lower blood sugar levels in diabetic patients who are taking medication to control their diabetes. So taking it together with these medications might increase the risk of low blood sugar levels (hypoglycemia) in some patients.

How effective is it for weight loss?

Several small studies have been conducted to investigate the effects of African mango supplements on weight loss.

One study showed that taking a crude seed extract three times a day reduced weight by 4 kg after 4 weeks, while another study showed a reduction of 12.8 kg over 10 weeks with a standardized seed extract (IGOB131).

A meta-analysis of four studies showed an average weight loss of 9%, body fat reduction of 4%, and waist circumference reduction of 7% in obese or overweight adults taking Irvingia gabonensis. However, the studies were small and of poor quality, limiting the validity of these findings.

These studies were small and of short duration, and some of them have been criticized for methodological flaws. In addition, many of the studies that have been conducted on African mango supplements have been authored by the same group of researchers, which raises concerns about the validity and reliability of the findings.

In summary, while some studies have suggested that African mango supplements may aid in weight loss, the evidence is limited and inconsistent. It’s important to be cautious when interpreting the findings of these studies, especially given concerns about the validity and reliability of some of the research.

From my limited experience with African mango seed, the only thing I can say is that at higher doses, it starts to act more like a regular soluble fiber, and helps to control appetite. The way it’s supposed to be dosed, with each meal, also seems to support its use as a soluble fiber.

How to use it for weight loss

African mango seed extracts seem to work more or less like another form of soluble fiber, and in my opinion works in a very similar way to other soluble fiber supplements, like glucomannan, by controlling appetite.

African mango seeds are very commonly eaten as ogbono seeds in other parts of the world, similar to how we might eat sunflower seeds.

Seeds and nuts are a great way to add some healthy protein, fat and fiber into your weight loss diet, all of which help you to feel fuller throughout the day, and control appetite.

Here are some additional tips for using African mango seed extracts for weight loss:

• Use IGOB131: Look for a brand that is known for high-quality supplements and has been standardized to IGOB131.
• Use enough: African Mango supplements usually require anywhere from 1-4 grams per day to have any effect.
• Take it with food: To reduce the risk of gastrointestinal side effects, and as a soluble fiber to help manage appetite with your meals, take African Mango supplements with food.

Top supplement choices

• African Mango (caps) – 1 to 2 caps w/ meals
• African Mango (powder) – 1 to 2 scoops w/ meals

Learn more about

• Dietary fiber: an overview
• Other weight loss supplements

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