Garcinia cambogia, is one of the world’s most popular slimming supplement. Have you tried this for your weight loss program? If yes, did it helped you lose weight?
Supplement manufacturers are promoting this fruit as a “weight loss miracle fruit” that has the ability to naturally shed pounds of excess weight.
While there are some who claims that they have lost weight with taking garcinia cambogia, there are also some doubts about its true efficacy.
Lets dive into this controversy and learn the truth about garcinia’s weight loss potential.
What is Garcinia Cambogia?
Garcinia cambogia is a fruit that is typically found in tropical countries such as India and other Southeast Asia. It has been used for treating a variety of health issues for years.
As mentioned from the start of this article, this fruit is a popular remedy for obesity as dozens, if not hundreds of garcinia cambogia slimming pills are available online.
People also use this fruit for joint pain, diarrhea, constipation, schistosomiasis, weight gain and for improving athletic performance.
So why does a simple tropical fruit so essential for human health?
Well, according to experts, the active ingredient in this fruit is the culprit of its positive health effects – hydroxycitric acid.
Hydroxycitric acid or simply known as HCA, is an active chemical found in the peel of the cambogia fruit, which is said to provide weight loss properties (1).
According to reports, HCA helps prevent fat storage, gives you better control of your appetite and may help increase exercise endurance.
Interesting right? Lets do more research if garcinia cambogia can truly provide these slimming benefits.
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Does Garcinia Cambogia Work for Weight Loss?
As mentioned earlier, hydroxycitric acid is the main reason for garcinia cambogia’s alleged weight loss effects. This include appetite suppression, athletic performance enhancement and even fat storage reduction.
While these claims are truly enticing especially for dieters like you who desperately want to lose more weight, there are some things to consider first before you spend your hard earned money on this supplement.
Recent clinical study about the weight loss efficacy of garcinia cambogia proved to be promising.
According to this study (2), garcinia extract with high HCA content has been shown to reduce blood lipids, induces weight loss, suppresses appetite and also helped decrease food intake.
This particular study (3) showed significant visceral, subcutaneous and total fat mass reduction compared to placebo over a period of 16 weeks. Other studies also proved garcinia’s weight loss effects though some of them only produced modest weight loss.
However, not all studies concluded a positive outcome. This study showed no difference in weight loss between those who took garcinia extract and the placebo group (4).
What are the Possible Slimming Effects of Garcinia Cambogia?
I mentioned above the possible slimming effects of taking garcinia extract. Good thing is that, this fruit has been researched and tested in both animals and humans, so we have dozens of clinical trial resources for this matter.
Rat studies suggests that garcinia may help increase serotonin in the brain (5), which is a hormone that is responsible for appetite control. Human studies showed that HCA can help suppress appetite and makes you feel full longer (6).
And aforementioned above, garcinia cambogia can help prevent fat storage. This study suggests that HCA helps reduce the accumulation of belly fat in people who are overweight (7).
Is Garcinia Cambogia Safe?
Since human studies have been conducted on small samples and mostly in short term, there is still questionable evidence to support the potential safety of garcinia cambogia.
In rat studies however, a rare case experiment showed that garcinia cambogia increased mortality and provide significant toxicity (8).
But experts generally considered this fruit to be safe for human consumption.
So it is important that you consult your doctor first before you take any supplements that contain garcinia cambogia.
Bottom Line
That’s it, I hope that you learned a thing or two from this article. Garcinia cambogia plays an important role in the regulation of fat (lipid) biosnythesis, appetite and many others, which is attributed to its hydroxycitric acid content.
It is also important to note, that most studies about this fruit which resulted in positive weight loss, is based on combination of active ingredients rather than containing garcinia cambogia alone.
So it is truly difficult to say if garcinia cambogia is truly effective for weight loss because of dozens of studies with mixed results.
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References:
The Use of Garcinia Cambogia Extract (Hydroxycitric Acid) as a Weight Loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials
by: Igho Onakpoya, Shao Kang Hung, Rachel Perry, Barbara Wider, and Edzard Ernst
https://pubmed.ncbi.nlm.nih.gov/21197150/
Updates on Antiobesity Effect of Garcinia Origin (-) – HCA
by: Li Oon Chuah, Wan Yong Ho, Boon Kee Beh, and Swee Keong Yeap
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3748738/
Effects of Garcinia Cambogia (Hydroxycitric Acid) on Visceral Fat Accumulation: A Double-Blind, Randomized, Placebo-Controlled Trial
by: Kohsuke Hayamizu, Uri Ishii, Izuru Kaneko, Manzhen Shen, Yasuhide Ojuhara, Norihiro Shigematsu, Horonori Tomi, Mitsuhiro Furuse, Gen Yoshino, and Hiroyuki Shimasaki
https://pubmed.ncbi.nlm.nih.gov/24944404/
Garcinia Cambogia (Hydroxycitric Acid) as a Potential Antiobesity Agent: A Randomized Controlled Trial
by: S B Heymsfield, D B Allison, JR Vasselli, A Pietrobelli, D Greenfield, and C Nunez
https://pubmed.ncbi.nlm.nih.gov/9820262/
Effect of Hydroxycitric Acid on Serotonin Release from Isolated Rat Brain Cortex
by: S E Ohia, SO Awe, AM LeDay, C A Opere, and D Bagchi
https://pubmed.ncbi.nlm.nih.gov/11758650/
Efficacy of a Novel Calcium/Potassium Salt of (-) Hydroxycitric Acid in Weight Control
by: H G Preuss, R I Garis, J D Bramble, D Bagchi, M Bagchi, C V S Rao, and S Satyanarayana
https://pubmed.ncbi.nlm.nih.gov/16366421/
Effects of (-) – Hydroxycitric on Net Fat Synthesis as De Novo Lipogenesis
by: Eva M R Kovacs, and Margriet S Westerterp-Plantenga
https://pubmed.ncbi.nlm.nih.gov/16725163/
Evaluation of the Safety and Efficacy of Hydroxycitric Acid or Garcinia Cambogia Extracts in Humans
by: Fabiola Marquez, Nancy Babio, Monica Bullo, and J Salas-Salvado
https://pubmed.ncbi.nlm.nih.gov/22530711/
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