Take a peek into today’s market, and you will find plenty of ‘miracle’ weight loss supplements or drugs floating around. Though they all claim to offer us a diva-like slim-trim waistline, most are still pretty controversial. Garcinia Cambogia is one of such much-hyped weight loss supplements that have been widely discussed. This post will reveal the truth about the ingredient and its weight loss functionalities.
What Is Garcinia Cambogia?
Garcinia Cambogia, the popular supplement with potential weight loss benefits, is named after a tropical citrus fruit called Garcinia Cambogia or Malabar tamarind, native to Southeast Asia (more precisely, Indonesia). The small pumpkin-like fruit has long been used in cooking to add sour flavor, but only some recent studies and their findings project its extract as a natural weight loss remedy. (1)
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How Does Garcinia Cambogia Work?
According to multiple types of research, the rind or skin extract of Garcinia Cambogia fruit is rich in Hydroxycitric Acid or HCA. It is a natural organic substance, a citric acid derivative. Being biologically active, HCA is considered the most active ingredient in the fruit and has also been found to impact our weight loss efforts to some extent. Now, let’s go deep into the heart of the matter and discover how HCA is supposed to promote weight loss.
Several studies have been conducted on humans and animals to determine how HCA works. As per the revelations, the ingredient mainly has the following two impacts on our body:
- HCA decelerates or sometimes even puts a stop to the process of fat production within our body. It inhibits the functions of the critical fat-making enzyme citrate lyase,’ which eventually prevents the transformation of carbohydrates to fats.
- HCA keeps our appetite suppressed by increasing the secretion of serotonin hormone in our brain. It is essential for driving stress, anxiety, and depression away as well as improving mood, thereby ensuring no emotional eating.
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Does Garcinia Cambogia Work?
Garcinia Cambogia supplement has been tested in both human beings and animals, and needless to say, the weight loss responses are mixed. Among all the studies conducted, a review of 9 studies and their evidence is considered to be the most reliable one. These were short, randomized, and controlled trials in which the weight loss effects of garcinia cambogia were compared with those of dummy pills. Some of the trials ended with no significant difference visible. On the other hand, quite a few of them showed around 2 pounds greater weight loss in people on garcinia cambogia supplement than others on dummy pills. However, the findings of all of these studies were also influenced by healthy eating and moderate exercise. We cannot confirm that only the garcinia cambogia supplement has promoted weight loss in people. Even if it works, the effects are not very strong and reliable. Hence, it can be said that the weight loss claims about the garcinia cambogia do not entirely match up with scientific research.
Garcinia Cambogia Dosage For Weight Loss
Garcinia cambogia supplements are available online and offline as pills and powders under different brand names. One should choose a brand offering 50%-60% HCA, ensuring the best quality. While taking the supplement, ensure the dose doesn’t exceed 3000 mg daily. A typical dose of garcinia cambogia should be 500 mg to 1000 mg, 30 to 60 minutes before the meals, thrice daily.
Safety and Side Effects To Remember
Although there are no severe side effects of garcinia cambogia, some people might experience mild to moderate issues, such as headache, dry mouth, dizziness, digestive disorders, diarrhea, etc. It has also been found to impact the following people negatively:
- Pregnant women
- Breastfeeding mothers
- People with diabetes (who are already using glyburide, insulin, etc.)
- People with cholesterol problems (using statin)
One should never start taking garcinia cambogia supplement alone as neither the efficacy nor the safety of HCA is evaluated by the FDA (Food and Drug Administration). Despite its low toxicity, it might end up causing reactions with certain medications or medical conditions. So, always consult a doctor before making it a part of your weight loss diet.
Summary
Garcinia Cambogia, a weight loss supplement, is derived from a tropical fruit rind rich in hydroxycitric acid (HCA). Studies suggest HCA inhibits fat production and suppresses appetite by increasing serotonin levels. However, mixed results in human and animal trials raise doubts about its effectiveness. Garcinia Cambogia supplements, commonly in pills or powders, should contain 50%-60% HCA, with a typical daily dose of 500-1000 mg, taken 30-60 minutes before meals. Despite mild side effects, caution is advised, especially for pregnant women, breastfeeding mothers, and individuals with diabetes or cholesterol issues. Consultation with a doctor is recommended before usage.
