By on Dec 06, 2019Today, the supplement market is packed full of weight-loss products and other “wonder drugs” that claim to help shed unwanted pounds and Garcinia Cambogia is no different.
This pumpkin-shaped fruit was once known as the less popular cousin of the mangosteen, according to Live Science; and recently supplement companies began using it as an ingredient to support weight-loss and suppress hunger.
Dr Axe, WebMD, and Healthline write about the many benefits of Garcinia cambogia to your health.
What is Garcinia Cambogia?
Garcinia Cambogia has been enjoyed in Asia, India, and Indonesia as a filler ingredient for meals for centuries.
According to Shape.com, in Malaysia, villagers used Garcinia Cambogia in their pre-meal soup because of its hunger suppressing properties.
It has recently emerged as a weight loss supplement, mostly due to the hydroxycitric acid [HCA] content found in the rind and the isomer allo-hydroxycitric acid, which promotes fat oxidation (see HuffPost Healthy Living and Journal of Agricultural and Food Chemistry).
Is Garcinia Cambogia Safe?
This fruit and its derivatives haven’t been tested much on humans, which makes their long term safety unclear.
Though animal trials or studies have come out to report toxic effects or adverse incidents of the fruit, all but for some extremely rare cases (Critical Reviews in Food Science and Nutrition), one source (WebMD) stated that the fruit can cause nausea, digestive track discomfort, and headaches in some individuals.
In 2013 there was a published study showing liver damage as a direct result of ingesting HCA, but this study was found to be inconclusive, as the subjects had been given a combinations of ingredients and not pure HCA, Dr Ray Sahelian reports.
As of now, there is no major evidence supporting that Garcinia Cambogia or its constituents are unsafe or toxic at any level (see research in Evidence-Based Complementary and Alternative Medicine and Fitoterapia). One study shows that it was perfectly safe up to a period of 12 weeks, Operation Supplement Safety writes.
Is Garcinia Cambogia Effective as a Weight-Loss Supplement?
According to Healthline, Garcinia Cambogia has been touted as a weight-loss “super drug” due to naturally-occuring hydroxycitric acid found within the plant.
As per one study in Evidence-Based Complementary and Alternative Medicine, hydroxycitric acid, or more specifically [−]-hydroxycitric acid, has been found to be a possible weight-loss supplement as well as an anti-obesity agent due to its ability to regulate both serotonin levels—which keeps cravings at bay—and glucose uptake—which regulates how your body stores and uses sugar.
One meta-analysis (Journal of Obesity) showed a small, statistically important difference in weight-loss within subjects taking HCA over placebo. That same study was concluded to find Garcinia Cambogia as an effective tool for short-term weight-loss in humans; however, future trials with more rigorous reporting are needed.
Garcinia Cambogia and Hydroxycitric Acid
HCA [hydroxycitric acid] was found to suppress de novo fatty acid biosynthesis, prevent cravings, and decrease energy expenditure (see research in Evidence-Based Complementary and Alternative Medicine).
One study in Genes & Nutrition set out to observe the anti-obesity effects of a mixture of L –carnitine, soypeptide and Garcinia Cambogia, and found that the combination attenuated visceral fat build-up and improved dyslipidemia in rats.
One study in Physiology & Behavior found that treatment with HCA during overfeeding of carbohydrates could also reduce de novo lipogenesis.
Another study found that obese participants who began taking HCA experienced decreased weight and body mass index, a loss of appetite, and lower cholesterol levels.
HCA is also known to increase lipolysis in athletes and could improve the synthesis of Ach – Acetylcholine, as per Bodybuilding.com and a study in the Journal of Nutritional Science and Vitaminology.
According to Healthy Diet Advisor, avoid using HCA weight-loss supplements that are less than 50% Garcinia Cambogia.
Benefits of Garcinia Cambogia
Garcinia Cambogia can also boost metabolism, stabilize mood, and reduce stress.
When applied directly to the skin, Garcinia Indica extract could help reduce the appearance of wrinkles and scars, heal wounds, and help sooth cracked heels, states Organic Facts.
Foods Containing Hydroxycitric Acid
This Indian and South East Asian-grown fruit is rich in vitamins and minerals which are essential for the health of your body.
Below, we outline some of the nutrients of this fruit and highlight potential benefits of each.
- Vitamin C – Being a citrus, the fruit is packed with vitamin C, which according to National Institutes of Health and MyFoodDiary.com helps prevent and rid your body of radical attacks.
- Xanthones – Garcinia Cambogia contains phytonutrients called Xanthones, which have been shown to play an important role in preventing health issues.
- Hydroxycitric acid – This fruit also contains Hydroxycitric acid (HCA), which as per Live Science is used to fight obesity, boost immunity, and to prevent food cravings.
- Garcinol – Another crucial component of this fruit is Garcinol.
The Bottom Line on Garcinia Cambogia
This citrus fruit and its constituents seem to be a perfectly healthy and safe fruit to consume.
Although there are some reports of adverse effects, like liver damage, most studies point to the mixture of ingredients used, rather than the fruit itself.
To enjoy the best results from any weight-loss supplement containing HCA, moderate your intake of fatty foods so the HCA can facilitate the process of weight-loss quickly and smoothly [47].
Summer Banks has researched over 5000 weight-loss programs, pills, shakes and diet plans. Previously, she managed 15 supplement brands, worked with professionals in the weight loss industry and completed coursework in nutrition at Stanford University.