Last Updated on August 25, 2022Written by Mariette Nell
Obesity is one of the world’s biggest health issues. In the US alone, adults spend an average of $2.1 billion a year on dietary supplements. The World Health Organisation released a statement in 2008 that there are global estimates of over 500 million obese adults in the world, and since that number is only expected to grow.
The demand for products with real results is growing at an exponential rate, as are dietary supplement companies. Therefore, it is important for products like Garcinia Cambogia to work effectively and market themselves correctly to become one of the most successful weight loss supplements on the market.
What is Garcinia Cambogia ?
Garcinia Cambogia is an Asian fruit also referred to as malabar tamarind by its native countries, India and Southeast Asia. The rind of the fruit was first used to preserve foods and to flavour dishes. Now, it is famous in the diet industry as a weight loss supplement.
With weight loss supplements becoming one of the most prominent products in the diet industry, Garcinia Cambogia’s recent discovery as a diet solution appeared at the right time.
Garcinia Cambogia is deemed as a successful and affordable product and comes in a few different forms, such as capsules, tea, tablets and lotions. The most popular way to take the supplement is as capsules due to the regular and simple daily dosage. It is interesting to know how the ingredients work and if they have positive results. Read on to find out more about the ingredients, dosage recommendations, reviews and history of Garcinia Cambogia.
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Garcinia Cambogia: the main function
Garcinia Cambogia is popular for its main function of being a weight loss supplement. The active ingredient hydroxycitric acid (HCA) is found in the fruits rind and is used for weight loss due to its ability to block an enzyme that your body uses to turn sugar into fat, known as citrate lyase.
Effectively, HCA combats sugar turning into fat which will result in the body containing less fat, therefore the body will have less fat to burn. The compound prevents citrate lyase from synthesising and acts as a barrier for fatty acids.
It is considered that another function of Garcinia Cambogia is suppressing hunger by increasing the brain’s serotonin level. Serotonin is a neurotransmitter that affects mood, hormones, social behaviour and appetite. An increase in serotonin levels can improve the mood of a person as well as suppressing appetite.
In a study on patients who were seeking a diet solution and took Garcinia Cambogia, there serotonin levels increased by 39.8% after taking the supplement. The effects were a suppressed appetite and when the patient stopped taking the supplement, the symptoms decreased ().
Where does Garcinia Cambogia come from?
Garcinia Cambogia is a fruit that grows in Southwest India, Myanmar and Indonesia. The fruit has two other names, depending on the country it is grown and what the locals prefer to call it, which are Malabar tamarind and gambooge fruit. Typically, it is about the size of an orange and is red or yellow when it ripens.
Historically, Garcinia Cambogia was used to flavour dishes such as curries and chutneys in its native country. The rind was dried before being used for food as well as sometimes being an aid for stomach problems.
In more recent years, since the 1960’s, the rind of the fruit has been used as a diet supplement to aid weight loss and curb appetite. The HCA compound was found by scientists who discovered its weight loss functions and since, diet companies caught onto the ingredients qualities and now use it for dieting solutions.
Garcinia Cambogia manufacturing history
Garcinia Cambogia is a small or medium sized tree native to Southeast Asia. It’s fruit rind has become a craze amongst the diet industry due to its main compound, HCA. The way it is manufactured is a natural process of taking the fruit from the tree and removing its rind to extract its HCA content for making diet supplements.
The fruit rind of Garcinia Cambogia contains 30% HCA in weight which is extracted through a water process and then manufactured into Garcinia Cambogia diet supplements. Many other diet supplements contain the HCA ingredient due to its scientifically studied weight loss benefits.
Only products that contain HCA can be marketed as a weight loss supplement, as this is the active ingredient that can have a positive effect on suppressing appetite and influencing weight loss.
The 12 Benefits of Garcinia Cambogia
The HCA compound found in Garcinia Cambogia proposes many functions and ways it can work as a diet supplement.
Action 1 – prevents lipogenesis
The body needs a high metabolic rate in order to burn calories quicker. A high metabolism is common among those with more muscle than fat, which is why preventing lipogenesis is key for a diet supplement to work effectively.
Lipogenesis is the action whereby acetyl-CoA is converted into triglyceride for storage in fat. Essentially, this means that the carbohydrates a person consumes turns into fatty acids. Fatty acids are a block for fats, so preventing the lipogenesis process means the body won’t take the fats from food for storage, instead the fatty acids will block them.
It is also suggested that this process can reduce body fat accumulation in overweight people.
Action 2 – suppresses appetite
Suppressing an appetite is an important task to tackle in any diet. If a diet supplement can do that for you, then great. Garcinia Cambogia does contain the ingredient known to increase serotonin levels in the brain. Serotonin is an appetite suppressant, therefore the use of this will help curb cravings and promote less food intake.
The studies of this show varying results from person to person, so the effects on Garcinia Cambogia suppressing your appetite may depend on each individual, it is not a guarantee.
Action 3 – increases hepatic glycogen synthesis
Hepatic glycogen synthesis is important during a diet as the process results in fuel reserve. The science behind the synthesis process is fairly complex but the important information to take away from it is that dieters who wish to lose body weight are encouraged to find a way to increase their hepatic glycogen synthesis. This is where Garcinia Cambogia steps in. It’s HCA content influences the glycogen in the body to regulate and maintain blood sugar levels and helps pass more energy onto the muscles.
The muscles do not naturally contain a high level of glucose tolerance, which is what it needs for fuel, therefore the synthesis process releases the energy from the liver where it is stored, to the necessary areas of the body that need it for fuel and therefore acts as an effective diet solution.
Action 4 – reduces weight gain
A key part of a diet is to promote weight loss and to do so effectively, weight gain needs to be reduced first. The supplement alone cannot have a dramatic effect on weight loss, instead you will need to work with it in order to gain the best results. By performing regular exercise and maintaining a healthier eating habit alongside taking Garcinia Cambogia, the results will start to show.
That being said, the supplement does contain properties that encourage weight loss, such as HCA which influences a faster metabolism, suppresses appetite and in some cases, helps with weight loss. The ingredient has mixed results when it comes to actual weight loss. There are reports of the other functions achieving effective results.
Action 5 – lowers blood sugar levels
There have been reports of Garcinia Cambogia having a significant effect on lowering blood sugar levels. In randomised clinical trials on rodents, half of the mice were tested with Garcinia extract and half were tested with a placebo version. Those who were tested with Garcinia Cambogia showed results of a lower blood sugar level and a slower glucose absorption.
Also, as a result of weight loss, blood sugar levels naturally reduce. Therefore, if and when the capsule helps the consumer to lose weight, a result of this is lower blood sugar which is a great health benefit.
Action 6 – increases insulin sensitivity
In a similar test to the blood sugar levels on rodents, a test was completed in 2003. This involved the rodents being fed a high sugar diet for one month. The rodents who were fed a Garcinia Cambogia supplement resulted in having lower insulin levels after the high sugar diet, and the rodents fed placebos displayed a higher insulin level that before the test.
The effect on insulin levels is important for diabetic patients and preventing insulin resistance is key. Insulin resistance is when the cells in the body do not respond properly to the insulin hormone and can result in type 2 diabetes. The HCA content in Garcinia Cambogia is said to be beneficial for type 2 diabetic patients as it increases insulin sensitivity which inhibits insulin resistance. A boosted insulin sensitivity can also help lower blood pressure and exhilarate weight loss.
Action 7 – boost your digestive system
Garcinia Cambogia has long been around in Asian family dinners as it’s known to help with the digestive system. The fruit extract is used to relieve symptoms of gas, constipation, diarrhea and pain.
Along with anti-inflammatory effects, the supplement also has properties to help with digestive problems. Inflammation of the digestive system can cause problems with the bowels, where Garcinia Cambogia and its ingredients can reverse this issue. A healthier digestive system means the digestive tract will be able to pass regular bowel movements.
Action 8 – regulates leptin levels
Leptin is a hormone that regulates energy balance and inhibits hunger. The effects of this result in weight loss and reduction of fat storage in the body. The regulation of leptin levels is beneficial for a diet as its effect will cause an individual to eat less and be fuelled with more energy.
In a study completed on rodents, many results gave a good impression on Garcinia Cambogia being an effective diet supplements, one of those results displaying leptin-like activity.
Action 9 – reduces inflammation
Inflammation of the body and its cells can cause insulin resistance, a common issue and cause of type 2 diabetes. The reduction of inflammation over the entire body is important for a diet as it can help reduce blood sugar levels and prevent other health issues concerned with obesity and irregular blood levels.
The fruit has a high xanthone content, which is known for its anti-inflammatory properties by reducing the enzymes that encourage inflammation in the body.
Action 10 – balances cholesterol levels
With weight loss and management comes a balanced cholesterol level. The HCA compound is yet again, the main influence here. It encourages reduction of triglycerides, known as LDL or the bad cholesterol and increases high density lipoprotein, known as HDL and the good cholesterol.
However, it is important to know that you should not take Garcinia Cambogia to help with cholesterol if you are already taking cholesterol medication. It is also used to treat rheumatoid athritis and intestinal issues.
Action 11 – increases energy levels
An increased energy level is not only a benefit of being more active, but a great tool for weight loss. Higher energy levels result in a faster metabolism which will help with burning calories consumed as fuel instead of storing it as fat.
In addition to that, increase energy levels are a result of Garcinia Cambogia supplements due to the main active HCA ingredient. It stimulates the cells in the body to be active through using sugar and fat content as fuel. This will encourage weight loss and the body to exercise. More exercise is key when taking the supplement to influence more weight loss.
Action 12 – reduces stress and depression
Once again, the HCA compound found in Garcinia Cambogia plays a key role here. Hydroxycitric acid is a responsible ingredient for regulating the cortisol levels in your blood. Cortisol is a hormone that causes stress and regulating this helps balance hormones. The benefits of less stress on the body can result in better functioning of the organs and reduction of fat oxidation and stress in the body.
Its other key element helps release serotonin levels in the brain, which is a positive hormone made to make the mind and body feel good. The supplement can help manage a positive mood and help a consumer feel happy and energised whilst losing weight.
These 12 actions are ways in which Garcinia Cambogia functions and aids diet solutions. In addition to that, there are components which have their own health benefits.
Ingredients of Garcinia Cambogia
The ingredients of the fruit are identified as hydroxycitric acid (HCA). HCA is an ingredient found in similarly grown fruits such as oranges and other citrus fruits. This is its main active ingredient, aside from that the fruit has a small amount of other ingredients.
The fruit itself is made up of 75% moisture which makes it a hydrating fruit. The other 25% is where the key ingredients are for making this an appropriate fruit for being a diet supplement.
Of a typical Garcinia Cambogia 500mg capsule, the ingredients include hydroxycitric acid (HCA), citric acids, 2.3 grams of plant proteins, an average of 1.24 grams in crude fibre, pectins, reducing sugars, around 17.2 grams of carbohydrates and plant pigments, known as anthocyanins.
The composition of the fruit itself is made up of all natural, as listed above. If the fruit extract is mixed with other ingredients, the capsule may vary in its capabilities and natural ingredient content.
How effective is Garcinia Cambogia for weight loss?
We analyzed user reviews and scientific studies to give you an overview of the global opinion of the effect of Garcinia on losing weight :
Scientific studies: results and conclusions
Whilst there is not enough sufficient evidence that Garcinia Cambogia can help you shed extra weight, there are some studies that display effective results.
In a small study of overweight women, half were given Garcinia Cambogia extract and half were given a placebo for 60 days. The results showed that the women who took the extract had a decrease of their triglyceride levels by almost one third, meaning their high cholesterol levels dropped and therefore improved.
In another study, the scientists were looking to see the results on the visceral fat of Garcinia Cambogia users are 12 weeks. Visceral fat is body fat that accumulates around the organs which can later cause disease, lowering the visceral fat is vital to inhibit health issues. The patients who took the supplement saw a decrease in visceral fat production after the test, as well as a drop in total body fat percentage. They also had no adverse side effects.
Similar studies on the effectiveness of Garcinia Cambogia have been taken and most show similar results. Some have shown no results to demonstrate its effectiveness, which coincides with the products mixed reviews.
User reviews: Give the global opinion of buyers
Medical strategies for anti-obesity effects include drugs and surgeries, which can be costly and sometimes cause further complications. Diet supplements are not only a cost effective alternative but are safer due to there being fewer side effects.
Users of the product have given mixed reviews for the supplements results, but when it comes to safety of the product the majority report that there are no harmful side effects.
The global opinion on the product is currently mixed due to there not being enough scientific conclusion on the benefits and results of the supplement. Therefore, the user reviews are currently more trustworthy and reliable than global market opinions as the consumers are testers of the product and its results.
Who is Garcinia Cambogia for?
Garcinia Cambogia is a diet supplement suitable for women and men above the age of 18. It is important to know not to take the supplement if you are under age, pregnant, breastfeeding, taking conflicting medications or suffer with certain health conditions.
It is a natural fruit and the extract that is taken to make the supplement is a safe ingredient. There are some reported side effects which are necessary to understand and recognise. If side effects occur, you must immediately stop taking the product. It isn’t harmful but for those who suffer with side effects should not put themselves at risk of anything harmful occurring.
Before taking the supplement, seek medical advice and also read the sections on side effects, contraindications and drugs not recommended to ensure the supplement is safe for you to take.
Pros and Cons of Garcinia Cambogia
|It’s a safe and natural ingredient
|Not conclusive results that shown its 100% effective
|It has a reputable and trustworthy history of providing health benefits
|Some reported side effects
|Many manufacturers sell it at an affordable price
|It is not FDA approved
|Some may consider the daily dosage quite high
|Many competitors using the same active compound ingredient
Dosage: how to use Garcinia Cambogia?
Here is what you have to know before taking this supplement :
When to start and when to stop?
Garcinia Cambogia is a diet supplement you can start and stop at any time due to it being a natural ingredient. The consumer must ensure they are in good health and do not take the supplement if taking other medications or have existing medical conditions. This includes those who take antidepressants, blood pressure medication, iron supplements, suffer with asthma, heart or liver disease or are pregnant or breastfeeding.
To start, it is advised to begin in the morning so the recommended daily dose of three capsules morning to night can be consumed.
If the consumer notices any side effects, it is advised to stop taking Garcinia Cambogia immediately and seek medical help.
What are the dosages to respect?
Recommended dosages vary from brand to brand, but the general rule for daily dosage is to take one 500mg capsule three times a day. You take the supplement 30 to 60 minutes before a meal. Therefore, it is advised to take one before breakfast, lunch and dinner.
The capsules work best when taken on an empty stomach. Consumers must make sure to eat after and don’t avoid or skip meals. The capsule is to help with weight loss so maintaining a healthy diet balanced diet is key to see the best results.
What to do if you forget to take Garcinia Cambogia?
Diet supplements are not medical and cannot be harmful if you forget to take one. In the case of forgetting to take your supplement, simply wait until your next dose. Garcinia Cambogia works best on an empty stomach, therefore the best results won’t be after eating. Missing one capsule will not reverse or impact effects.
What to do in case of overdose?
This is no scientific evidence or consumer reports as to whether or not you can overdose on Garcinia Cambogia by overtaking the daily dosage or taking it for too long of a period, but it is important to respect the recommended dosage as per the manufacturer label.
In case of overdose, the consumer must seek medical help immediately.
Precautions to take when taking Garcinia Cambogia
Garcinia Cambogia is considered a safe product to take. However, it is still crucial to take precautions. This includes seeking advice from a professional if you’re unsure on the trustworthiness of the product or if you’re currently taking other medications.
The recommended period of safe use is up to 12 weeks. There is no medical studies that can ensure the product is safe to take for a longer period of time.
How to keep Garcinia Cambogia?
Like all medicines and supplements, keep this is a cool, dry place. If the seal becomes damaged or broken do not continue taking the product. Any chemicals that could come into contact with it may be harmful and cause unexpected side effects.
Risks, Hazards and Side Effects of Garcinia Cambogia
Side effects of Garcinia Cambogia
Garcinia Cambogia is a safe fruit to eat, hence it is a safe supplement to take in taken correctly and for a certain period of time. Studies have only confirmed it is safe to take for a 12 week period. It is important to take caution as there are reported side effects.
Many studies of the HCA ingredient have found reported side effects such as fatigue, nausea, vomiting, colic, fever, chills, anorexia, abdominal pain, jaundice for periods ranging from three days to three weeks. Although these are common side effects which some consumers may not take notice of or find necessary to worry about, it is important to understand there can be certain side effects and recognise when to stop taking them if symptoms occur.
Contraindications and drugs not recommended
Most diet supplements are recommended to not be taken alongside other medication. For Garcinia Cambogia, this is also true. The medications advised not to take whilst taking the diet supplement include antidepressants, iron supplements, asthma medication, cholesterol drugs and medicines for heart, blood or liver issues.
It is also advised not to take Garcinia Cambogia if you are pregnant or breastfeeding as it is not safe.
Unlike other diet supplements, Garcinia Cambogia does not contain any stimulants which means the ingredient will not cause any side effects to the nervous system. Therefore, the supplement does not cause anxiety, sleeplessness or blood pressure. It is safe to take alone and no central nervous side effects will happen if you take careful precautions not to take other drugs that could be a contraindication.
As an opposition to contraindication issues, there is one way in which the ingredient can be taken with other ingredients. Garcinia Cambogia can be mixed and sold with other ingredients such as magnesium, calcium and potassium as together they have effects such an improvement of intolerances and regulating blood pressure. It is recommended to only take the mixed capsules if advised by a professional.
Garcinia Cambogia: reviews
User reviews and testimonials
The Garcinia Cambogia capsules have mixed reviews online, most are positive whilst some report no results. Although there are some bad reviews on the product reporting no results, none have reported adverse side effects or any symptoms outside of what has previously been reported.
The positive reviews vary from reporting great weight loss results, some say it suppressed their appetite straight away and a few reports have said it has helped their health concerns, such as diabetes.
Our final opinion on Garcinia Cambogia
There is no official or convincing evidence that Garcinia Cambogia can effectively help with weight loss in a way other diet supplements can. Whilst there are some real results, some being better than others, it all depends on the consumer and how much they exercise and eat a healthy diet alongside taking it. Therefore, the diet supplement isn’t considered groundbreaking as a stand-alone product.
Studies suggest many positive and effective results among consumers of the capsules. Many show weight loss, suppressed appetite and other diet solution benefits. However, the results are not consistent. The is not yet established dosage recommendations or a best seller. It is necessary for there to be more studies and scientific results on the efficiency of the product before saying it’s an effective diet solution.
As there are currently no adverse side effects of the product, this does suggest the product is safe and worth trying if they want to see what results it can offer them. It’s not a magic pill but may work for you, as it has for other consumers.
How to buy Garcinia Cambogia: the complete guide
Are you interested in buying this supplement? Here is our buying guide :
Where to buy Garcinia Cambogia?
Garcinia Cambogia is available to purchase online and in-store at many health stores and pharmaceutical companies.
There is no official website as there are many manufacturers. The places to consider purchasing from are Amazon and Walmart, as the products would have been scientifically tested and will be made from trusted ingredients.
When purchasing it is important to choose from a reputable manufacturer and ensure it has a HCA content of 50-60%. This level of HCA will make sure any unwanted artificial ingredients are not present in the product and is necessary for the best results.
Special discounts, Membership area, Subscriptions
As there are many manufacturers of Garcinia Cambogia diet supplements, it is difficult to suggest the best discount or deals. It is advised to purchase through trustworthy sellers such as Amazon, Walmart or health/pharmaceutical companies to ensure you’re buying a genuine version of the product.
The online sites that sell the product have frequent discounts and offers, especially if you purchase more than one product. However, as there is no official website there is no confirmed special discount or membership area.
The average price of Garcinia Cambogia capsules is $15-25 online at Amazon and Walmart. Prices will vary depending on manufacturer and quality of product. It is important to follow the purchasing guidelines that the HCA content in the product should be between 50-60% for the safest and most effective results.
The most common form of the diet product is sold as capsules. However, you can purchase Garcinia Cambogia as a lotion or tea for other health benefits and solutions.
Frequently Asked Questions
What medications should you not take with garcinia cambogia?
Garcinia cambogia will interfere with the following medication: warfarin (coumadin), montelukast (Singulair), statins, antidepressants, calcium, potassium and iron.
How much weight can you lose with Garcinia?
Averagely, people who have used Garcinia have lost about 0.88 kg(2 pounds) more than placebo within a period of 2 to 12 weeks.
As a diet supplement, Garcinia Cambogia is not the most effective nor is it approved by scientists due to its mixed results. However, it does have many positive online user reviews that may encourage you to try it and see if its work for you.
The overall conclusion of Garcinia Cambogia as a diet supplement is mixed. There are many positive user reviews, it’s safe to take as it is a natural product and has no harmful or adverse. With that, there are studies which show results of weight loss, help with type 2 diabetes, reduced blood sugar levels and help with the digestive system.
If you do try the supplement and it does not work for you or you are instructed to avoid it due to certain ingredients and contraindications, there are other alternatives you may wish to try. The alternative popular diet supplements on the market today which include LeanBean, LeanMode and PhenQ, all available to read into more on fcer.org.