Can Garcinia cambogia really help you to lose weight?
Garcinia cambogia is often referred to as an excellent aid to slimming. Can this Indonesian fruit genuinely help with weight control?
What exactly is Garcinia cambogia?
Garcinia cambogia is a small tree with green or yellow fruit, native to Indonesia. It’s also known by several other names:
- Garcinia gummi-gutta ;
- Kudam puli ;
- Brindleberry;
- Malabar tamarind ...
The fruit’s peel is a popular ingredient in Asian cuisine
In both India and Thailand, the peel of the Garcinia fruit is widely used as a flavoring agent.
It’s also taken in the form of a decoction.
What is the fruit’s active ingredient?
The Malabar tamarind, or more specifically, its peel, contains hydroxy citric acid (HCA).
This compound is an inhibitor of ATP citrate lyase which is involved in the production of fatty acids. It’s thought the regulatory effect of this ingredient is responsible for the plant’s highly specific benefits.
In fact, Garcinia is currently considered to be the only known significant source of HAC.
What have clinical trials revealed about Garcinia?
The majority of recent clinical trials confirm the efficacy of Garcinia as an aid to weight control(1-9).
One randomised, double-blind Japanese study concluded that an extract of the fruit helps to reduce the accumulation of abdominal fat, without causing any rebound effect (10).
A Spanish study reached similar conclusions, noting that Garcinia cambogia extract promotes weight control and helps to regulate sugar and lipid levels in the blood (11).
The benefits of Garcinia cambogia
In summary, the many studies conducted demonstrate that Garcinia cambogia helps to:
- control body weight;
- decrease the amount of fat stored in the body;
- reduce the sensation of hunger and urge for sugary treats;
- maintain normal blood sugar levels (12).
Thus it constitutes a highly beneficial compound for supporting weight control.
What’s the correct dosage?
Would you like to start supplementing with Garcinia?
If so, the dose generally recommended is between 1500 and 2200mg a day, to be taken 30 minutes before a meal. Supplementation can be continued for a period of 3 months.
Which Garcinia cambogia supplement should you choose?
An easy way to benefit from Garcinia’s properties is to take dietary supplements generally available in tablet form. Opt for a supplement with a high level of hydroxy citric acid.
The product Garcinia cambogia, for example, provides you with 2200mg of Garcinia rind a day and is standardized to 60% hydroxy citric acid for enhanced effects.
Caution: this plant is not recommended for those suffering from significant liver problems, or who are taking anticoagulants, statins, anti-histamines or iron supplements.
References
- Kim YJ, Choi MS, Park YB, Kim SR, Lee MK, Jung UJ. Garcinia Cambogia attenuates diet-induced adiposity but exacerbates hepatic collagen accumulation and inflammation. World J Gastroenterol. 2013;19(29):4689-4701. doi:10.3748/wjg.v19.i29.4689
- Onakpoya I, Hung SK, Perry R, Wider B, Ernst E. The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials. J Obes. 2011;2011:509038. doi:10.1155/2011/509038
- Preuss HG, Bagchi D, Bagchi M, Rao CV, Dey DK, Satyanarayana S. Effects of a natural extract of (-)-hydroxycitric acid (HCA-SX) and a combination of HCA-SX plus niacin-bound chromium and Gymnema sylvestre extract on weight loss. Diabetes Obes Metab. 2004 May;6(3):171-80. doi: 10.1111/j.1462-8902.2004.00328.x. PMID: 15056124.
- Westerterp-Plantenga MS, Kovacs EM. The effect of (-)-hydroxycitrate on energy intake and satiety in overweight humans. Int J Obes Relat Metab Disord. 2002 Jun;26(6):870-2. doi: 10.1038/sj.ijo.0801979. PMID: 12037659.
- Roongpisuthipong C, Kantawan R, Roongpisuthipong W. Reduction of adipose tissue and body weight: effect of water soluble calcium hydroxycitrate in Garcinia atroviridis on the short term treatment of obese women in Thailand. Asia Pac J Clin Nutr. 2007;16(1):25-9. PMID: 17215177.
- Preuss HG, Garis RI, Bramble JD, Bagchi D, Bagchi M, Rao CV, Satyanarayana S. Efficacy of a novel calcium/potassium salt of (-)-hydroxycitric acid in weight control. Int J Clin Pharmacol Res. 2005;25(3):133-44. PMID: 16366421.
- Opala T, Rzymski P, Pischel I, Wilczak M, Wozniak J. Efficacy of 12 weeks supplementation of a botanical extract-based weight loss formula on body weight, body composition and blood chemistry in healthy, overweight subjects--a randomised double-blind placebo-controlled clinical trial. Eur J Med Res. 2006 Aug 30;11(8):343-50. PMID: 17052970.
- Kovacs EM, Westerterp-Plantenga MS. Effects of (-)-hydroxycitrate on net fat synthesis as de novo lipogenesis. Physiol Behav. 2006 Jul 30;88(4-5):371-81. doi: 10.1016/j.physbeh.2006.04.005. Epub 2006 May 24. PMID: 16725163.
- Toromanyan E, Aslanyan G, Amroyan E, Gabrielyan E, Panossian A. Efficacy of Slim339 in reducing body weight of overweight and obese human subjects. Phytother Res. 2007 Dec;21(12):1177-81. doi: 10.1002/ptr.2231. PMID: 17639559.
- Hayamizu K, Ishii Y, Kaneko I, et al. Effects of garcinia cambogia (Hydroxycitric Acid) on visceral fat accumulation: a double-blind, randomized, placebo-controlled trial. Curr Ther Res Clin Exp. 2003;64(8):551-567. doi:10.1016/j.curtheres.2003.08.006
- Maia-Landim A, Ramírez JM, Lancho C, Poblador MS, Lancho JL. Long-term effects of Garcinia cambogia/Glucomannan on weight loss in people with obesity, PLIN4, FTO and Trp64Arg polymorphisms. BMC Complement Altern Med. 2018;18(1):26. Published 2018 Jan 24. doi:10.1186/s12906-018-2099-7
- EFSA Register of Questions - Europa EU
Keywords
4 Days
Good product
Good product, value and price. Arrived ahead of promise.
El Capt
6 Days
Excellent products
Excellent products. High quality and outstanding customer service! Thank you!
BUISSON Laurence
8 Days
Very quick shipping and…
Very quick shipping and deliveries.Customer service is also quite efficient.
Norman
17 Days
Fast shipping
Fast shipping, fair prices.
Yelgnit
17 Days
ABOVE & BEYOND
Great product, received in a timely manner…thank you
DOMINIC
18 Days
BUYING IN SUPER SMART IN U.S.
There were some problems buying a subsidiary in the U.S., but in the end, I did it!
MENDEZ TELLEZ GIRON Jose
18 Days
Amazing products
Amazing products ! I recommend 100%
BLASIAK Pierre
20 Days
They have what I need
I was able to buy a supplement that is very difficult to find in US, so it makes me happy! The website is easy to navigate. Fast and free shipping (over $25)
Eva
24 Days
Good all around service with a few…
Good all around service with a few hiccoughs.
PODLAHA Helmut
31 Days
Super fast shipping and a quality…
Super fast shipping and a quality product
DOTY Michael
32 Days
Good
I need to Knowles when arrive my policosanol
HERNANDEZ Ramon
32 Days
Excellent product and super fast…
Excellent product and super fast shipping. Good price too. Thanks!
Tori Harris
33 Days
My order was received quickly
My order was received quickly. Very much appreciated.
CINDY Cromley
34 Days
The 2 bottles arrived intact
The 2 bottles arrived intact, even though the USPS envelope had the imprint of the tires having rolled over it. This happened before when I mailed CD’s to my grandchildren and they were completely crushed and unusable.
WRIGHT Connie
37 Days
I love this vitamins!!!!
I love this vitamins!!!!
LOPEZ Waleska