Garcinia cambogia products have gained popularity as dietary supplements promising to help shed extra pounds. Marketed as a quick weight loss solution, many people question whether these supplements are truly effective and safe. This article explores garcinia cambogia, its potential benefits, and the existing research on its effectiveness.
What is Garcinia Cambogia?
Garcinia gummi-gutta, commonly known as garcinia cambogia, is a small, pumpkin-shaped fruit native to Indonesia. The rind of this fruit has a sour taste and is used in both culinary and medicinal applications. Its sharp flavor makes it a popular ingredient in dishes like fish curries, and it’s also used in place of lemon or tamarind to give recipes a pop of flavor. In addition to its culinary uses, the rind of garcinia cambogia is commonly used as a dietary supplement to treat a number of health conditions, including intestinal issues, rheumatoid arthritis, and high cholesterol. However, the most popular use of garcinia cambogia supplements is to facilitate weight loss.
Why is Garcinia Cambogia Used for Weight Loss?
Garcinia cambogia contains compounds that have been shown to have anti-obesity effects. The best known one is hydroxycitric acid (HCA). HCA is the principal organic acid in garcinia cambogia, and some research has suggested that it may reduce body weight and food intake, as well as increase the number of calories you burn.
This compound is thought to benefit weight loss in several ways. Studies indicate that it contributes to feelings of fullness and satisfaction, leading to a reduction in food intake. It has also been shown to accelerate fat oxidation and decrease fat production in the body. The active ingredient in the fruit's rind, hydroxycitric acid, or HCA, appears to block an enzyme called citrate lyase, which your body uses to make fat. It also raises levels of the brain chemical serotonin, which may make you feel less hungry.
Does Garcinia Cambogia Really Work for Weight Loss?
Based on research reviews, it’s unclear whether garcinia cambogia and HCA supplements promote weight loss. Although some earlier studies demonstrated that garcinia cambogia and HCA had powerful suppressive effects on calorie intake and enhanced weight loss and fat burning, more current reviews have not shown consistent results. Plus, there’s a lack of long-term randomized control studies in humans, which are necessary to determine the effectiveness of these supplements.
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For example, a 2002 study in 24 adults showed that taking 900 mg of HCA per day led to a 15-30% decrease in daily calorie intake and promoted weight loss. Additionally, a 2006 study in 60 adults observed that treatment with an HCA supplement that provided 2,800 mg of the compound per day for 8 weeks led to a 5.4% average reduction in body weight and significantly reduced food intake. Furthermore, other older studies with small sample sizes indicate that HCA may suppress fat accumulation.
Yet, most of the studies that have noted positive results have used small sample sizes and were performed over short periods of less than 3 months. Plus, other studies show that HCA and garcinia cambogia supplements have no beneficial effects on calorie intake, fat burning, or weight loss, adding more doubt that these supplements promote fat loss.
Given the contradictory findings and overall lack of large, long-term, well-designed studies, research reviews have consistently reported that not enough evidence is available to suggest that garcinia cambogia is an effective tool for weight loss. For example, an update article that included a review of 22 studies revealed that both HCA and garcinia cambogia had limited or no effects on weight loss, feelings of fullness, or calorie intake in human studies. Another review of 9 studies found treatment with garcinia cambogia resulted in small yet significant short-term decreases in weight loss compared with a placebo. Yet, this significance was not observed when only well-designed randomized controlled trials were evaluated.
Thus, based on the most recent findings, the overall effect of garcinia cambogia and HCA on weight loss is small at best, and the clinical relevance of the positive findings related to garcinia cambogia and HCA are questionable. Better studies are needed to find out if HCA really helps people lose a lot of weight and keep it off. Actual weight loss results aren't impressive. A review published in the Journal of Obesity found that people who took garcinia cambogia in studies lost about 2 pounds more than people who didn't take it. The reviewers couldn't say for sure that the weight loss was because of the supplement. It could have been from the lower-calorie diet and exercise programs the people in the studies typically followed.
Potential Side Effects and Safety Concerns
Health experts have called the safety of garcinia cambogia into question. Although some research demonstrates that garcinia cambogia and HCA supplements are safe, there have been reports of toxicity related to the ingestion of high doses of the supplement.
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A review of 17 studies including 873 people concluded that HCA did not cause adverse effects at dosages up to 2,800 mg per day. However, garcinia cambogia supplements have been linked to liver failure and other adverse effects in other, more recent studies. One such case resulted after a 34-year-old man consumed 2,400 mg of a supplement containing garcinia cambogia extract daily for 5 months. The man experienced severe drug-induced liver failure and required a transplant. Another case of liver toxicity involved a 57-year-old woman with no history of liver disease. The woman developed acute hepatitis after consuming 2,800 mg of pure garcinia cambogia extract daily for 1 month to promote weight loss. The condition resolved when the women stopped taking the supplement. Yet, after 6 months, she resumed taking the same dose to promote weight loss, which again resulted in liver injury.
Additionally, there have been many other cases of liver toxicity related to supplementing with multi-ingredient supplements that contained HCA. HCA was also the main ingredient in older formulations of Hydroxycut, a popular dietary supplement that caused 23 known cases of liver toxicity. Although the supplement also contained ephedra, which the FDA banned in 2004, 10 of the 23 cases that resulted in liver toxicity - one of which resulted in death - were reported after the removal of ephedra from the product. This led the producers of Hydroxycut to remove HCA from the currently available formulation. Experts believe that HCA was the cause of these toxicity cases, though there’s no conclusive evidence. HCA and garcinia cambogia products have also been linked to side effects, including digestive upset, headaches, and upper respiratory tract symptoms.
Garcinia cambogia, a tropical fruit also known as the Malabar tamarind, is a popular weight-loss supplement. People say it blocks your body's ability to make fat and it puts the brakes on your appetite. Loss of excess weight could help could help keep blood sugar and cholesterol levels in check, too. You'll find it in bottles on the shelf at the store as well as mixed with other ingredients in diet products.
When you take garcinia cambogia, you might get: Dizziness, Dry mouth, Headache, Upset stomach or diarrhea.
Potential Drug Interactions and Other Considerations
These supplements may also interact with common medications, including drugs used to treat cancer, viruses, and pain. Some research has found that garcinia cambogia may improve cholesterol levels, lowering triglycerides and LDL (the "bad" cholesterol) and raising HDL (the "good" cholesterol). You shouldn't use it if you're already on a prescription for your cholesterol. The Food and Drug Administration considers it unsafe. In 2017, the FDA warned everyone to stop using a weight-loss product that contained garcinia cambogia because some people taking it got serious liver problems. In addition, garcinia cambogia may interact badly with: Diabetes medicines, including pills and insulin, Pain medicines, Prescriptions for psychiatric conditions. You definitely don't want to use it when you're pregnant or nursing, or if you have liver problems.
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As you can see, garcinia cambogia and HCA supplements have been associated with a host of side effects and may interact with commonly prescribed medications. For these reasons, using this controversial supplement to promote weight loss may not be worth the potential risks.
Adulteration of Garcinia Cambogia Products
Plus, the FDA has found a high rate of adulteration in garcinia cambogia products. This means that some garcinia cambogia products may contain hidden ingredients, such as active compounds found in prescription drugs, as well as ingredients that have been removed from the market due to safety concerns.
Safer Alternatives for Weight Loss
Given that it’s currently unclear whether garcinia cambogia promotes weight loss, as well as the fact that this ingredient has been linked to potentially serious safety concerns, taking garcinia cambogia or HCA for weight loss is not worth the risks. Instead of relying on ineffective supplements, it’s recommended to use safer, more evidence-based methods to reach a healthy body weight. For example, decreasing your intake of sweetened beverages, highly processed foods, and refined carbs, as well as increasing your intake of fiber, healthy fat, and proteins, are healthy ways to encourage weight loss.
Also, increasing your daily physical activity, getting enough sleep, and ensuring proper hydration by drinking enough water are smart ways to promote fat loss and overall health. Remember, although the market is saturated with products promising rapid weight loss, reaching a healthy weight is not supposed to be quick, especially when you have a lot of excess body fat to lose. While shedding extra pounds may take some time when using healthy, science-supported methods, it’s safer and more effective than relying on potentially harmful weight loss supplements.