Garcinia cambogia has interested many people looking for natural ways to lose weight.
The small fruit, which resembles a hybridization between pumpkin and tomato, is native it exports to India and Southeast Asia and all over the world.
What is garcinia cambogia?
Discovering what garcinia cambogia is and how it works can help you understand whether it helps in losing weight in the right way and whether the supplement will also work on it.
It is also important to realize that there are some risks and interactions you should know when using Garcinia.
Garcinia cambogia contains an ingredient called hydroxycitric acid (HCA), which has been used to aid in weight loss. HCA extract is available in powder or pill form and can be purchased online or at health stores.
Benefits of Garcinia Cambogia
The supplement Garcinia Cambogia is primarily marketed to lose weight naturally, with little or no extra effort. Some companies claim that the supplement can help people lose weight without exercising or following an extra diet.
It is true that the HCA found in Garcinia increases the body’s ability to burn Fats. One review published in Evidence-Based Complementary and Alternative Medicine showed that supplementing with Garcinia Cambogia increased weight loss most times. But the results vary widely.
Some studies using HCA have produced amazing results in weight loss, while others have shown that the supplement has little or no effect.
The researchers note that most studies with Garcinia or HCA used animal models. The small research in humans found that the effects of the fruit are too widespread to describe as beneficial. It may or may not work.
A Review published in the Journal of Obesity combined the results of nine different studies using garcinia for weight loss in humans. The results confirmed mixed results for the supplement, with some studies reporting significant results and others showing little difference.
The average reduction in body weight was minimal, with studies only being conducted for short periods. A Study published in Critical Reviews in Food Science and Nutrition showed just how short most studies were on Garcinia Cambogia.
Is diet important?
The researchers looked at how a person’s diet might affect supplementation, noting that it was not effective in people whose diets were low in fat and high in carbohydrates.
Another Study found taking garcinia cambogia extract along with a high-fat diet reduced weight gain.
However, a diet high in fiber may also reduce how well HCA works in the body. This research shows that Garcinia and HCA depend on a suitable diet to be effective, which is the opposite of the way the manufacturers market it.
Reducing appetite and making the body feel full:
Another claim is that using Garcinia Cambogia or HCA can help the body feel full throughout the day. Reviews found positive results in animal studies, but no human studies have found similar results.
The absence of human studies to substantiate these claims does not mean that garcinia does not work. Some people who have used the supplement say it helps them feel full throughout the day and increases weight loss.
We also market Garcinia cambogia as a supplement that enhances athletic ability. The researchers found that both animal and human models provided some evidence for this claim.
Using garcinia might increase endurance levels during exercise and prevent fatigue too quickly. However, many studies need to conduct to support these claims.
Old studies have supported claims that garcinia cambogia may be beneficial for lowering cholesterol. Again, they haven’t proved these claims yet, and results of studies are inconsistent. We do not recommend Garcinia for lowering cholesterol.
Garcinia cambogia might lower blood sugar levels in some people. Doctors do not recommend diabetics to take Garcinia cambogia supplements, as it may affect their medication, causing blood sugar to drop to low levels.
Risks of using garcinia cambogia
We consider Garcinia cambogia safe to eat, although there are some risks and considerations to keep in mind before using the fruit or its extract as a dietary supplement.
The U.S. Food and Drug Administration (FDA) does not regulate supplements, such as Garcinia cambogia, in the same way as pharmaceutical drugs, which must meet stringent safety standards. As a result, only herbal supplement manufacturers need to make their products safe to eat and offer clear labels.
It’s difficult to say how effective a Garcinia Cambogia supplement or HCA is because the supplement can vary in potency from brand to brand. Some manufacturers may also include other ingredients or fillers in the mix, making it more difficult to determine the right dose.
Anyone who takes a Garcinia cambogia supplement should be aware of the potential side effects.
Side effects may include:
- Skin rash.
- Common cold symptoms.
- Digestive disorders.
- Low blood sugar.
They have also linked some products containing Garcinia cambogia to liver damage. However, there is conflicting evidence if garcinia cambogia caused the liver damage that was observed or not.
As a general rule, before taking any dietary supplement, speak to a doctor first.
Garcinia cambogia may interact with some medications. Some research shows that the supplement lowers blood sugar, so it may affect people with diabetes. It is always best to consult a physician before starting any new medication or supplement.
Anyone with previous liver or kidney damage may want to avoid garcinia. Also, no adequate studies have been performed to determine if Garcinia is safe for pregnant or breastfeeding women. These women should avoid it.
There is no standard dosage for nutritional supplements. A recent review published in Evidence-Based Complementary and Alternative Medicine synthesized the research on Garcinia supplement toxicity at different levels.
They concluded that there is no research that has shown direct negative effects at levels as high as 2,800 milligrams per day. The best dose to take varies from person to person, and people should always consult a doctor before taking a supplement.
We have used Garcinia cambogia for centuries. The fruit is safe to eat, and the supplement has helped many people lose weight. However, clinical evidence for its effectiveness is mixed at this point. If a person is considering taking garcinia cambogia as a dietary supplement, he or she should research it well and consult with a doctor before taking it.
Miracle pills for weight loss often sell for a future that does not exist. Maintaining a healthy diet and getting regular exercise are still two of the best ways to improve body weight.
Supplements may help in these efforts, but nothing will replace these essential elements that are important to a healthy lifestyle.