Garcinia Cambogia for Weight Loss

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Garcinia Cambogia extracts are often taken as supplements to aid in weight loss.

But does it actually help and how effective is it? Let’s take a look at Garcinia Cambogia for weight loss.

What is Garcinia Cambogia?

Garcinia cambogia is a small, pumpkin-shaped fruit that is native to Indonesia, but also grows in other parts of Southeast Asia, India, and Africa. It is also known as Malabar tamarind or brindleberry.

The fruit is harvested when it turns yellow or orange, and it is then dried in the sun or in a drying machine. The rind of the fruit is typically used for medicinal purposes, and it contains a compound called hydroxycitric acid (HCA), which is believed to have weight loss and appetite suppressing properties.

Culinary uses

While Garcinia cambogia is primarily used for its potential health benefits and weight loss properties, it does have some culinary uses as well. In traditional cuisine, the fruit is used as a souring agent in curries and other dishes. It has a tart flavor and can be added to dishes in the same way that tamarind or lemon juice is used.

In addition to its sour flavor, Garcinia cambogia also has a slightly sweet taste, which has led to its use as a flavoring agent in some foods and beverages. It can be found in some energy bars, juices, and other packaged products as a natural sweetener.

However, it is important to note that the primary use of Garcinia cambogia is as a supplement, and its culinary uses are not as well-known or widely-used in Western cuisine.

Hydroxycitric acid (HCA)

Benefits for weight loss

Hydroxycitric acid (HCA), the primary active compound found in Garcinia cambogia, has been studied for its potential weight loss benefits. Some of the potential benefits of HCA for weight loss include:

• Appetite suppression: HCA may help to suppress appetite by increasing levels of serotonin, a neurotransmitter that is associated with feelings of satiety.
• Reduced fat production: HCA may inhibit an enzyme called citrate lyase, which is involved in the production of fat in the body.
• Increased fat metabolism: HCA may increase the body’s ability to burn fat for energy, which can help to promote weight loss.
• Improved glucose metabolism: Some studies have suggested that HCA may improve glucose metabolism, which could be beneficial for people with diabetes or insulin resistance.

However, it is important to note that the research on the weight loss benefits of HCA is mixed, and some studies have not found significant weight loss effects.

Other sources of HCA

Hydroxycitric acid (HCA) is a compound that is found in some other plants and fruits besides Garcinia cambogia. Some of the other sources of HCA include:

• Clusiaceae family of plants: HCA is found in several plants in the Clusiaceae family, including Garcinia indica, Garcinia atroviridis, and Garcinia hanburyi.
• Hibiscus subdariffa: Also known as roselle, this plant is commonly used to make a tart and refreshing tea, and it has been found to contain HCA.
• Hibiscus rosa-sinensis: This plant, commonly known as Chinese hibiscus, is a popular ornamental plant that is also used in traditional medicine, and it has been found to contain HCA.
• Moringa oleifera: Also known as the drumstick tree, this plant is a rich source of nutrients and has been found to contain HCA.

While these plants do contain HCA, their HCA content may vary, and the potential health benefits of HCA from these sources are not as well-studied as the HCA content in Garcinia cambogia.

Side effects

While Garcinia cambogia and Hydroxycitric acid (HCA) supplements are generally considered safe when taken in recommended doses, they can cause side effects in some people. Here are some of the side effects associated with taking Garcinia cambogia and HCA supplements:

Common side effects:

• Digestive discomfort: Some people may experience digestive symptoms such as bloating, gas, or diarrhea when taking Garcinia cambogia or HCA supplements.
• Headaches: Headaches are a common side effect reported by some people taking Garcinia cambogia or HCA supplements.
• Nausea: Some people may experience nausea or vomiting when taking Garcinia cambogia or HCA supplements.

Rare side effects:

• Liver toxicity: There have been some reports of liver toxicity in people taking Garcinia cambogia or HCA supplements. However, it is unclear if these cases were directly caused by the supplement, or if other factors were involved.
• Mania: There are reports of people with bipolar taking Garcinia Cambogia potentially precipitating mania episodes after a few weeks of taking it.

Interactions with medications

Garcinia cambogia supplements and HCA extracts may interact with certain medications, so it is important to talk to a healthcare professional before using these supplements if you are taking any prescription medications. Here are some examples of potential interactions:

• Antidepressants: Garcinia cambogia supplements and HCA extracts may increase levels of serotonin in the brain, which can have a similar effect to some types of antidepressant medications. Taking these supplements in combination with antidepressant medications may increase the risk of serotonin syndrome, a potentially life-threatening condition that can cause symptoms such as agitation, confusion, rapid heart rate, high blood pressure, and fever.
• Diabetes medications: Some studies have suggested that garcinia cambogia supplements and HCA extracts may improve insulin sensitivity and blood sugar control, which can be beneficial for people with diabetes. However, taking these supplements in combination with diabetes medications may increase the risk of hypoglycemia (low blood sugar), and may require adjustments to medication doses.
• Blood thinners: Garcinia cambogia supplements and HCA extracts may have anticoagulant effects, which can increase the risk of bleeding if taken with blood-thinning medications such as warfarin or aspirin.
• Statins: Some studies have suggested that garcinia cambogia supplements and HCA extracts may increase levels of certain fats in the blood, including triglycerides and LDL cholesterol. Taking these supplements in combination with statin medications, which are used to lower cholesterol levels, may reduce the effectiveness of the medication and increase the risk of side effects.

Ultimately, we don’t have a lot of information on whether Garcinia interacts with other medications, since Garcinia is not very well researched, however we can create theories based on what we do know.

For example, we know Garcinia supplements have caused liver issues for some people in the past, so any other medications that may cause liver issues like atorvastatin or certain contraceptives should theoretically be avoided.

Researchers have also found that Garcinia tended to lower sugar levels in the blood when tested in rats.

Even though research has not shown this effect in humans, you could still theoretically say that you shouldn’t take it with anti-diabetic medication like insulin, since it might increase the risk of hypoglycemia, which is too low blood sugar.

So there are definitely some medications you should theoretically avoid. Whether or not this is actually true is hard to say.

How effective is it for weight loss?

Garcinia cambogia supplements may cause a small amount of weight loss in some overweight or obese people, although the evidence is contradictory.

A meta-analysis of 8 small clinical trials found that taking garcinia for 8-12 weeks can lead to a weight loss of about 1.3 kg and a reduction in BMI by about 1 kg/m2 compared to a control group.

The studies used garcinia supplements standardized to 50% or 60% hydroxycitric acid, in doses ranging from 1000-4667 mg per day. It is unclear what dose is most effective.

Some studies have also looked at the combination of garcinia and glucomannan, which may have moderate benefits for weight loss over a 6-month period.

I would say from a research perspective, there really isn’t enough evidence to recommend it for weight loss.

From a clinician perspective I find it hard to draw any definitive conclusions. I feel like about half the patients tell me it helps with appetite, and about half of them tell me it doesn’t help.

Also, I find the patients who do tell me it helps with their appetite aren’t necessarily the ones losing the most weight. In fact many of these patients seem to be just using Garcinia to help maintain their current weight and prevent weight rebound, rather than trying to lose weight actively.

How to use it for weight loss

If you have problems with overeating and controlling appetite and hunger, I would first use dietary and lifestyle interventions to control them, since it would likely be more effective and reliable.

Garcinia Cambogia extracts may help some people to further manage appetite. But from what I’ve seen, even if Garcinia helps control your appetite a little, this effect may not reliably translate to additional weight being lost.

It might kind of help to take the edge off your hunger, and make you feel a little fuller. But this might not necessarily result in less food being eaten.

It seems that you’d have to already be reducing your calories and portion sizes, before taking Garcinia would be of any help.

It’s possible that combining another appetite suppressing supplement like glucomannan might help make it more effective for weight loss, however, I would temper my expectations when taking Garcinia by itself.

So the way I see it, it’s something that might help reduce the uncomfortable sensation of unwanted hunger while on a weight loss diet, but may not cause any additional weight loss by itself.

If you do decide to take it, here are some additional tips for taking Garcinia Cambogia:

• Make sure it’s standardized: Most research uses Garcinia Cambogia that’s been standardized to around 40-50% HCA. Anything less and it may not be effective.
• Take it on an empty stomach: Food appears to reduce the absorption of HCA.

Top supplement choices

• Garcinia Cambogia – 1 to 5 caps / day

Learn more about

• Other weight loss supplements

See also

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  The Benefits of L-Theanine
  L-theanine is known for enhancing focus and reducing stress but may not be as effective for anxiety and sleep.
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  The Real Benefits of Bee Pollen
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• 
  The Real Benefits of Turmeric
  Turmeric may help with blood sugar management and fatty liver disease but likely will not cause actual weight loss.
• 
  The Benefits of Moringa
  Moringa may not have significant effects on diabetes or cholesterol. Its most well-researched benefit is likely supporting lactation.