Garcinia Cambogia 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.
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.
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 Supplements and Weight Loss
Garcinia cambogia has been used in Ayurveda for centuries. Many high-quality human types of research have been tested to check the effect on weight loss. Many health food stores and pharmacies offer garcinia cambogia, including tea, powder, and supplement form.
Garcinia cambogia supplements are highly used for weight loss. These supplements have the same name as the fruit from which they are derived. The skin contains a high amount of hydroxy citric acid, which is an active ingredient to take part in weight loss.
Garcinia cambogia supplements are easily available in health stores and pharmacies; these can also be bought online. But while buying online, always choose a reputable manufacturer because there are different varieties of garcinia cambogia with different formulations and dosages like capsules, powders, tablets, and liquid.
How Does it Help in Losing weight?
Human researchers (Onakpoya, 2010) have found the positive effect of garcinia cambogia on weight loss. And some of them indicate that garcinia cambogia supplements can cause weight loss.
In a study (Hayamizu, 2003) of two groups of people suffering from obesity, one group was given garcinia cambogia supplements for 2-12 weeks, but the other group was given a placebo. The study found that garcinia cambogia has shown a double weight loss of about 2 pounds more than the placebo.
There are three main ways it can help in losing weight:
1. Helps in Reducing Appetite:
Supplements of garcinia cambogia can make you eat less. Different human studies found the effect of suppressing appetite. The mechanism behind it is not fully known, but according to an animal study (Ohia, 2001) the active ingredient of garcinia cambogia boosts the level of serotonin in the brain.
Serotonin works as an appetite suppressant, so a higher blood serotonin level can reduce appetite by making you feel full. But the effects depend upon each individual. Because every person has their medical condition, these supplements work differently for everyone.
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.
Human and animal studies (Ramalingam Sripradha, 2016), (Lim, 2003), have shown that supplements can reduce the high level of fats in the blood and the body’s oxidative stress.
Garcinia cambogia can also effectively reduce belly fat in obese or overweight people. According to one study (GPreuss, 2004), a group of people suffering from obesity was given 2,800 mg of garcinia cambogia for almost two months.
The study found out that it not only reduces the fat accumulation in them but also improves several risk factors for 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 main reason behind the weight loss effect of garcinia cambogia is its ability to inhibit an enzyme called citrate lyase. It is an enzyme that plays an important role in the production of fat.
By inhibiting the production of this enzyme, it can slow down or block fat production in the human body, which results in a lower risk of blood fats and weight gain, two major risk factors for various diseases.
One study (Heymsfield, 1998), of 135 people, who were given garcinia cambogia supplements for one month, did not find any difference in weight loss. So, the results are mixed. The supplements can reduce weight loss in some people, but it doesn’t show any result in some.
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, which makes it risky 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
Many people think that supplements made from natural plants are safe and cannot have any side effects, but that’s not true because they do have effects and can also interact with other medications and cause health risks.
Whether, garcinia cambogia can help in weight loss, it can interact with the drugs used to treat diabetes. It can also affect the ability of the body to absorb anti-tumor, antiviral, and analgesic medication, which makes the intake of these substances dangerous.
It can also interact with drugs that raise serotonin levels, like antidepressants and pain medication. All the ingredients of supplements are not mentioned, and it may also contain some ingredients that can negatively affect health.
For example, in a notification warning issued by the FDA (FDA, 2017), the consumers were warned from buying or using garcinia cambogia premium as it contains sibutramine, a controlled substance removed from the market in 2010 because it can increase heart rate and blood pressure.
This substance can also be risky for people suffering from coronary artery disease, abnormal heart rate, and stroke. FDA also stated that garcinia cambogia could interact with other medications in life-threatening ways.
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.
This fruit is safe to eat, and its supplement helps many people lose weight. Garcinia cambogia not only claims to lose weight but can also provide many health benefits because obesity or being overweight can lead to many chronic diseases.
And weight loss can reduce the risk of many of these diseases. But the researchers have mixed results about the safety and benefits of this fruit and its supplements.
Garcinia cambogia contains a large amount of hydroxy citric acid or HCA, which can inhibit the enzyme that stores fats. But no magic pill or food can cause sudden weight loss.
The most important thing is maintaining a healthy lifestyle with a proper diet and regular exercise. So, a person considering adding this supplement into his diet should research it well and discuss with the health care provider if it’s safe for him to use it.
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