Garcinia cambogia is a small fruit, shaped like a pumpkin, that grows somewhere in Southeast Asia (Cambodia, India, Indonesia, Thailand, and South Africa).
In the world of dietary supplements, it is primarily known as a fat burner, which, like other products in this category, claims to be a means for quick and easy weight loss for those who do not want to change their eating habits.
The active ingredient in Garcinia cambogia is hydroxycitric acid, found in the peel, which is believed to be responsible for its fat-burning and other beneficial properties.
In this article, we will examine how beneficial Garcinia cambogia really is for weight loss, provide reviews from doctors and scientists about its effectiveness, and touch on the issue of health risks and possible side effects.
Main thoughts:
Facts about Garcinia cambogia
Garcinia cambogia has been widely used in medicine and cooking in Southeast Asian countries for centuries.
It is clear that the main motive for its consumption by Asians is not the desire to lose weight. Obesity is not a common problem for them.
In Asian cuisine, it is used as a seasoning and flavoring to give dishes a richer taste 1. In particular, it is one of the ingredients in the traditional Indian dish curry.
Both the flesh and the peel of the fruit are consumed.
The fruit has a diameter of about 5 cm, and its color varies from yellow to red at the time of ripening.
In addition to its culinary uses, Garcinia cambogia has long been used in Ayurvedic medicine to combat parasites in the body, treat digestive disorders, dysentery, rheumatism, and cancerous tumors 4.
In the civilized countries of the West, Garcinia cambogia began to gain popularity relatively recently due to extensive television advertising as a magical weight loss remedy, including for the belly.
However, scientific research on its effectiveness, as will be shown below, is very controversial.
Before we delve into their study, let’s remind ourselves of a few banal truths.
Garcinia cambogia has long been used in Ayurvedic medicine to treat various diseases, as well as in Asian cuisine as a spice.
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Warning: What to Know for Fat Burner Enthusiasts
The effect of taking any fat burner, even the most effective one, is very minimal, especially in the absence of changes in lifestyle habits (diet, physical activity).
It is measured in several hundred kilocalories, which is equivalent to a few cookies, a third of a chocolate bar, or a can of Coca-Cola.
At the same time, taking any fat burners is associated with a risk of side effects, which can be quite high, as the strong desire to lose weight often stimulates the use of fat burners in doses significantly exceeding the recommended ones.
The fact that a fat burner (in our case, Garcinia cambogia) is “natural,” i.e., derived from plants, does not mean that it is beneficial and safe for health.
Caffeine, yohimbine, ephedrine, black mamba, lipo 6 black – examples of fat burners and their active ingredients that are natural, but each has a list of side effects, some of which can be fatal…
Remember: the effectiveness of any fat burner, even the strongest one, is equivalent to only about -200-300 kcal per day, and “natural” does not mean “safe.”
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Health Benefits of Garcinia Cambogia
The spectrum of beneficial properties of Garcinia cambogia is very wide. The most popular among them is the benefit for weight loss.
In the list of other potential advantages 14:
- appetite suppression;
- reduction of cravings for unhealthy food (sweets);
- increased energy and concentration;
- anti-diabetic or blood sugar control;
- reduction of joint pain;
- normalization of blood cholesterol levels: reduction of total cholesterol and “bad” low-density cholesterol in the blood, increase in the concentration of “good” high-density cholesterol in the blood;
- positive influence on emotional state;
- anti-inflammatory action;
- antioxidant;
- protection against ulcer formation;
- liver protection;
- erythropoietic effect (see Erythropoietin in sports).
The degree of scientific evidence for these properties varies. Let’s consider those that are related to weight loss.
How beneficial is Garcinia cambogia for weight loss? Scientists’ reviews
Garcinia cambogia is marketed as a natural fat burner that is effective for weight loss even in the absence of physical activity and dietary adjustments.
A considerable number of scientific studies do confirm the benefits of hydroxycitric acid – the active ingredient of Garcinia – for weight loss, however, the results are very contradictory.
Among the possible mechanisms of its action as a fat burner are the following 1, 5, 6, 7, 12:
- appetite suppression (i.e., reduction in calorie intake);
- increased serotonin levels in the brain (serotonin is a neurotransmitter that regulates eating behavior and appetite);
- reduction of triglyceride levels in the blood (triglycerides are the fat that accumulates in fat stores);
- reduction of leptin hormone levels in the blood (leptin is the “satiety” hormone secreted by fat cells; an increase in its concentration is perceived as a feeling of fullness and serves as a signal to stop eating);
- increased concentration of fat metabolism byproducts in urine (indicates more effective fat burning);
- prevention of fat deposition processes.
In the human body, there are genes sensitive to the action of hydroxycitric acid, which regulate the processes of fat accumulation and burning.
According to scientific data, hydroxycitric acid, found in the composition of Garcinia cambogia, can increase the activity of some of these genes and suppress others, which manifests in the aforementioned effects that promote weight loss 1, 3.
The effectiveness of Garcinia cambogia for weight loss has been confirmed in experiments on both animals and humans. However, some of the latest clinical studies demonstrate a lack of effect from its intake or its insignificance.
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In one of the experiments on mice, it was shown that the consumption of Garcinia extract on a high-fat diet prevents fat accumulation in their bodies 10.
In a review of scientific studies on the effectiveness of Garcinia cambogia as a fat burner, published in the journal Evidence-Based Complementary and Alternative Medicine, it is noted:
“Diverse studies confirm the fat-burning properties of the active ingredients in Garcinia cambogia; however, the data from clinical studies on its effectiveness are very fragmented: from no effect to incredible results in weight loss.” 1
In one of the experiments involving 135 participants (men and women) with obesity, which lasted for 12 weeks, it was shown that those participants who took Garcinia at a dose of 1500 mg per day lost significantly (an average of 4.1 kg), but not significantly more than the control group (3.6 kg) 15.
Why?
The answer likely lies in the following detail of the experiment: all participants were on a low-calorie diet, and indeed, controlling caloric intake is the most correct and effective condition for weight loss, on which all the most effective diets are based.
Scientists’ reviews: “Research on the effectiveness of Garcinia cambogia for weight loss is very controversial. ‘Positive’ results may be explained by a reduction in caloric intake – a common practice in such experiments“
The authors of the study also note that most studies on the effectiveness of Garcinia cambogia for weight loss have been conducted on animals, and the results of human trials vary significantly.
In another meta-analysis of 12 “human” studies published in the Journal of Obesity, it is noted:
“The extract of Garcinia cambogia/hydroxycitric acid may provide a short-term weight loss effect. The degree of weight loss is very insignificant.” 8
“Most experiments proving the benefits of Garcinia cambogia for weight loss are short-term and involve a small number of subjects.
None of them lasted more than 12 weeks (3 months). Therefore, its effectiveness for weight loss with long-term use is unclear.” 9
Scientists’ reviews: “Garcinia cambogia may provide a short-term weight loss effect, however, the degree of weight loss is very insignificant“
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Instructions for use
Garcinia cambogia is available on the dietary supplement market in several forms:
- extract;
- tea;
- capsules/tablets;
- lotions/creams.
Since the dietary supplement market is not regulated by the FDA, the exact amount of active ingredient (hydroxycitric acid) in fat burners can vary significantly and does not always correspond to the information on the packaging.
According to tests by the independent laboratory ConsumerLab, in 7 out of 14 dietary supplements based on Garcinia cambogia, the content of the active substance did not match the information on the packaging: differences ranged from 14% to 81% in different products 16.
It is also noted that the daily dose of hydroxycitric acid, which is commonly used in studies of its effectiveness, is 900-1500 mg. This is also the recommended amount for those who want to try to lose weight with this fat burner.
According to a study on the toxicity of Garcinia cambogia 11, a dose of up to 2800 mg per day is considered safe.
It is also important to keep in mind that long-term studies (over 12 weeks) on both the effectiveness of Garcinia cambogia for weight loss and its harm to the body are lacking.
The recommended daily dose of Garcinia cambogia/hydroxycitric acid for weight loss is 900-1500 mg. Doses up to 2800 mg are considered safe.
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Harm and Side Effects
Available studies on the harm of Garcinia cambogia in animals do not confirm the presence of serious harm from its consumption.
The authors of the study on the toxicity of Garcinia cambogia for humans In Vitro and In Vivo Toxicity of Garcinia or Hydroxycitric Acid: A Review, based on the analysis of 17 scientific studies with a total of 871 participants, conclude about its relative safety for human health 11:
“Based on the chemical structure, mechanism of action, and known cases of long-term use, it can be concluded that at a dose of up to 2800 mg per day, serious side effects for Garcinia cambogia are not characteristic.”
But that’s not all.
Several scientific reports note toxicity to the liver and disruption of spermatogenesis in men from fat burners that contained Garcinia cambogia along with other ingredients 11, 13.
In some cases, the fat burners were multi-component, which does not provide grounds to blame Garcinia cambogia for the side effects. However, exercising caution would not hurt.
When using fat burners, there is a very great temptation to consciously increase the dosage to enhance the effect, and some sellers and manufacturers even recommend taking them in higher doses.
At the same time, according to clinical data, “millions of Americans regularly use fat burners based on plant extracts, not understanding the associated health risks.
A large number of fat burners are potentially dangerous to health, toxic to the liver, and can lead to serious liver damage.”
This is a quote from one of the clinical reports describing a case of liver transplantation that was required after the use of a fat burner based on Garcinia cambogia by one of the patients 13.
It is clear that special caution should be exercised by individuals with known liver diseases.
Scientists’ reviews: “Garcinia cambogia is considered a relatively safe fat burner in doses up to 2800 mg per day. However, there are known cases of liver transplantation after its use“
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Where to buy Garcinia cambogia
If despite the arguments above you still want to experiment with this fat burner, you can buy it, for example, in the online store iHerb.ru.
But just promise that in case of success or failure, you will leave a review on our site: help us create a database of real user reviews about the benefits/uselessness/harm of dietary supplements.
Conclusion
Garcinia cambogia, like most other natural fat burners, has some theoretical justification for effectiveness in weight loss, but the data from experimental studies are very contradictory.
Moreover, even the results of “positive” studies demonstrate a negligible effect.
Remember that taking Garcinia cambogia, like any other fat burners, in the hope of losing weight without adjusting your diet will never yield long-term weight loss results. See the section Warning: what lovers of fat burners need to know.
Here are some weight loss recommendations based on our experience:
- The main cause of obesity is not a lack of physical activity, but overeating: in some sense, sports are useless for weight loss;
- To avoid overeating, understand how to eat properly, which foods you can eat and which should be excluded; and assess the necessary caloric intake per day for you personally;
- Sugar and other refined products provoke overeating;
- not all types of sports are equally beneficial for weight loss, running is not the most effective among them;
- it is not always possible to lose weight to the desired numbers on the scale, and those numbers are far from always ideal for you: what to do when you can’t lose weight;
- losing weight quickly without harming your health is impossible; all rapid weight loss diets aim to manipulate the amount of fluid in the body and are dangerous to health;
- the most effective diets for weight loss are those that limit the share of refined simple carbohydrates and increase the share of protein and fiber; in addition, low-carb diets are beneficial for health.
