What is Garcinia cambogia? This is a tropical plant, with an appearance similar to tomato and pumpkin. The rind and fruit pulp are used in Asian countries as a food preservative and condiment.

The rind of this plant contains the chemical hydroxy citric acid, which plays a vital role in weight loss because it can suppress appetite. This chemical extract is easily available at stores and supermarkets. 

Garcinia cambogia is also used in the form of tea or supplements. It can reduce appetite, improve rheumatism, lower cholesterol, and reduce the risk of intestinal problems.

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What Is Garcinia Cambogia?

Garcinia cambogia, also known scientifically as Garcinia gummi-gutta, is a small, green or yellowish fruit that resembles a miniature pumpkin. It grows on trees native to regions of Southeast Asia, India, and Africa.

Traditionally, garcinia cambogia has been used in culinary and traditional medicine practices in these regions. It’s sometimes added to dishes for its sour taste and has been used in traditional remedies for digestion-related issues.

The fruit’s rind contains a compound called hydroxycitric acid (HCA), which has been the focus of attention for its potential effects on weight management.

Some studies suggest that HCA in the fruit’s rind might help block an enzyme called citrate lyase, which the body uses to produce fat. Additionally, HCA might increase levels of serotonin, a neurotransmitter linked to feelings of satiety and mood regulation, potentially reducing appetite.

It’s often used in dietary supplements, where it is said to suppress appetite and inhibit fat production. However, scientific evidence on its effectiveness is mixed.

As always, you should consult a healthcare professional before using any new supplements, especially if you have pre-existing conditions or are on any medications.

Top view. garcinia cambogia fruit and dry garcinia on wood background.

Health Benefits of Garcinia Cambogia:

Garcinia cambogia is supposed to have a lot of benefits due to the presence of hydroxy citric acid. Research shows that hydroxy citric acid consumption can help reduce appetite in some people.

As we explore further, we’ll uncover the claimed advantages of Garcinia cambogia and its role in aspects such as weight management and overall well-being.

1. Helps in Weight Loss

Garcinia cambogia extract can be beneficial in losing weight due to many different reasons. The main reason behind losing weight is the presence of HCA in garcinia cambogia. HCA is responsible for inhibiting lipogenesis, which is the formation of fat tissues.

There are a lot of researchers who proved that claim. For example, one small study of obese men published in the journal Physiology and behavior (Eva M.R.KovacsMargriet, 2006) found out that HCA can reduce the formation of fat tissues in those men who overate carbohydrates.

Moreover, the HCA also blocks the enzyme known as adenosine triphosphate citrate lyase. This enzyme plays an important role in fat production in the body.

 2. Boost Serotonin Level:

Intake of Garcinia cambogia can increase the serotonin in the brain. Serotonin is an essential brain molecule whose absence can cause the risk of several disorders like depression, stress, and anxiety.

In some cases, increasing serotonin levels reduces the symptoms of depression in the person. Because it plays an essential role in influencing mood, memory, happiness, sleep, and sexual behavior, that’s why garcinia cambogia supplements are used by people suffering from mental health issues to increase the amount of that “happy hormone,” serotonin.

3. Helps in Managing Diabetes:

Obesity or being overweight increases the risk of getting various diseases, including type 2 diabetes. Garcinia cambogia can help in weight loss and also improves triglyceride levels.

Obesity and higher triglyceride levels both are major risk factors for obesity. So by reducing these risk factors,  It also plays an important role in managing and preventing the risk of type 2 diabetes.

Moreover, garcinia cambogia also helps reduce inflammation, improving blood sugar levels and controlling insulin sensitivity. By controlling these factors and maintaining body weight, garcinia cambogia also has a significant effect on the life of people struggling with metabolic issues.

4. Increase Energy:

Being energetic is very important because when fully energized, you will likely feel more active throughout the day. Moreover, more energy means you can exercise more and be more attentive in the gym.

So, in short, it can help maintain and increase the energy a person needs to do his daily tasks. Moreover, it can also increase serotonin levels, also known as the “Happy Hormone,” which can make a person more energetic by reducing stress and anxiety. There

5. Increase Athletic Performance:

Garcinia cambogia can also enhance athletic performance. Both the garcinia cambogia and CHA supplements can increase endurance levels during exercise and reduce the risk of feeling exhausted too quickly.

This is because of the ability of HCA to decrease post-meal insulin response by increasing the glycogen synthesis in the person who Is exercising, which automatically increases exercise endurance.

For athletes, the garcinia cambogia with 60% of HCA is recommended because 60% HCA has been shown in studies to provide more aerobic endurance.

Moreover, HCA also helps in lowering insulin levels, even after exercise. Garcinia cambogia oils are beneficial for both weight watchers and sports performers, as these pills can increase satiety, making it easier to remain full for a longer time and eat fewer calories.

Which makes it a great option for athletes and professionals to improve their exercise performance, feel more energetic and lose weight also.

garcinia cambogia for weight loss

Garcinia Cambogia Supplements and Weight Loss

Garcinia cambogia has been utilized in Ayurveda for centuries, and numerous high-quality human studies have been conducted to assess its impact on weight loss.

This versatile ingredient is readily accessible in various forms, such as tea, powder, and supplements, at health food stores and pharmacies.

Garcinia cambogia supplements, often employed for weight loss purposes, share the name with the fruit from which they are derived. The fruit’s skin contains a significant quantity of hydroxycitric acid, an active ingredient believed to contribute to weight loss.

These supplements are conveniently available at health stores, pharmacies, and online platforms.

However, when purchasing online, it’s advisable to opt for reputable manufacturers, given the diverse variations of garcinia cambogia available, featuring distinct formulations and dosages including capsules, powders, tablets, and liquids.

How Does Garcinia Cambogia Help With Weight Loss?

Human researchers (Onakpoya, 2010) have discovered the positive effects of Garcinia cambogia on weight loss, with some studies indicating that supplements of Garcinia cambogia can contribute to weight reduction.

In a study (Hayamizu, 2003) involving two groups of individuals with obesity, one group received Garcinia cambogia supplements for a span of 2-12 weeks, while the other group was administered a placebo.

The study revealed that Garcinia cambogia exhibited a dual weight loss effect, resulting in approximately 2 pounds more weight loss compared to the placebo group.

There are three primary mechanisms through which it aids in weight loss:

1. Helps in Reducing Appetite:

Garcinia cambogia supplements have the potential to decrease your appetite, as indicated by various human studies that observed appetite-suppressing effects.

Although the exact mechanism remains partially understood, an animal study (Ohia, 2001) suggests that the active ingredient in Garcinia cambogia enhances serotonin levels in the brain.

Serotonin acts as a natural appetite suppressant, potentially inducing a sensation of fullness that reduces the desire to eat.

However, the outcomes can vary among individuals due to their distinct medical conditions. Consequently, the effectiveness of these supplements differs from person to person.

2. Block Fat Product and Reduce Belly Fat:

Another way through which garcinia cambogia can help in weight loss is by affecting the blood fats and reducing the production of new fatty acids.

Both human and animal studies (Ramalingam Sripradha, 2016; Lim, 2003) have revealed that supplements can effectively lower elevated levels of fats in the bloodstream and mitigate oxidative stress within the body.

Moreover, Garcinia cambogia has demonstrated the ability to effectively target belly fat reduction in individuals who are obese or overweight.

In a specific study (GPreuss, 2004), a group of obese participants received a daily dosage of 2,800 mg of Garcinia cambogia for nearly two months.

The outcomes of the study unveiled that this supplementation not only curtailed fat accumulation but also enhanced various risk factors associated with diseases:

  • Bad cholesterol levels: 12.3% lower
  • Good cholesterol levels: 10.7% higher
  • Total cholesterol levels: 6.3% lower
  • Blood triglycerides: 8.6% lower
  • Fat metabolism: 125-158% more excreted

3. Inhibit Citrate Lyase Enzyme:

The primary factor contributing to the weight loss impact of garcinia cambogia is its capacity to hinder an enzyme known as citrate lyase, which plays a pivotal role in fat production.

By impeding the action of this enzyme, it effectively retards or obstructs the generation of fat within the human body.

This outcome, in turn, diminishes the likelihood of elevated blood fats and weight gain—two prominent risk factors linked to various diseases.

In a study involving 135 participants (Heymsfield, 1998), who were administered garcinia cambogia supplements for a duration of one month, no discernible difference in weight loss was observed. This indicates that the results are varied.

While these supplements can lead to weight loss for certain individuals, they might not yield any visible outcomes for others.

Fresh garcinia cambogia on white background

Health Risks of Garcinia Cambogia

Although garcinia cambogia can provide many health benefits, consuming high amounts can also cause certain health risks.

Some people who take it regularly report negative effects of these supplements like nausea, headache, and other stomach issues of the intestinal and upper respiratory tract.

Because it is mostly consumed in the form of tea and supplements, in these both forms, it is difficult to find out the exact amount of HCA consumed. This makes it difficult for a person to make sure if he is consuming a safe amount of this compound or not, which results in possible side effects.

  • Serotonin Syndrome: In most people, the regulation of serotonin is quite normal. An increase in this level of brain serotonin can cause various problems. This can also be with the people who take serotonin uptake inhibitors.
  • Testicular Atrophy: According to one trial, consuming a high dose of Garcinia cambogia extract can lead to extreme weight loss and testicular atrophy. Smaller dosages (below 778 mg per kilogram of body weight) are safe and don’t cause any noticeable side effects.

Interaction with Other Medications

It’s a common belief that supplements derived from natural plants are entirely safe and devoid of any side effects. However, this assumption is not accurate. These supplements indeed exert effects and can potentially interact with other medications, leading to health risks.

While there’s curiosity about the potential weight loss benefits of garcinia cambogia, it’s vital to acknowledge its potential interactions with diabetes medications.

Furthermore, its influence on the body’s absorption of anti-tumor, antiviral, and analgesic drugs underscores the potential peril of their co-administration.

Moreover, caution must be exercised with medications that heighten serotonin levels, such as antidepressants and pain relievers, due to possible interactions. The complete roster of supplement ingredients remains undisclosed, possibly harboring elements adverse to health.

A striking example is a FDA notification (FDA, 2017) that cautioned consumers against purchasing or using “garcinia cambogia premium” due to its inclusion of sibutramine—a controlled substance removed from the market in 2010 for its capacity to escalate heart rate and blood pressure.

The dangers of this substance extend to those with coronary artery disease, irregular heart rates, and stroke susceptibility. The FDA further emphasizes the potential life-threatening interactions between garcinia cambogia and other medications.

Amount and Dosage

FDA does not approve the garcinia cambogia supplements, so the dosage can vary from brand to brand. Moreover, there is not enough scientific research to determine a recommended dosage. 

However, some research is done to check the effects on weight loss, using the amount of this substance between 900 and 1500 mg per day.

There are many different brands out there that are manufacturing and selling garcinia cambogia supplements. But be careful while choosing the supplement supplier because you are not sure if you are getting too much or too little HCA if the manufacturer is not reputable.

Moreover, the dosage depends upon different factors like age and the health condition of a person taking that medicine. This supplement can be very beneficial for some health conditions, while for some, it can be harmful as well. So, consult your doctor before adding new medication into your routine.

Bottom Line

This fruit is safe to eat, and its supplement helps many people lose weight. Garcinia cambogia not only claims to help with weight loss, but can also provide many health benefits, because obesity or being overweight can lead to many chronic diseases.

Furthermore, shedding excess weight holds the potential to diminish the risk of numerous diseases. However, the research outcomes regarding the safety and advantages of this fruit and its associated supplements are inconclusive.

Garcinia cambogia boasts a substantial quantity of hydroxycitric acid (HCA), which effectively inhibits the enzyme responsible for fat storage. Nevertheless, it’s important to note that there exists no magical solution or food capable of triggering sudden weight loss.

The crux lies in upholding a healthy lifestyle encompassing balanced dietary choices and consistent physical activity.

Hence, for individuals contemplating the incorporation of this supplement into their regimen, thorough research and consultation with a healthcare professional are imperative to ensure its safety and suitability.

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