Garcinia Cambogia Extract: evidence review

Garcinia cambogia extract is a popular supplement that comes from the Garcinia gummi-gutta plant. This Indonesian plant is also known as brindleberry or gambooge. It is similar to the pumpkin in appearance. It’s the latest is a long-list of weight-loss supplements that proponents claim to be an effective natural weight-loss supplement.

As with all weight-loss supplements, manufacturers and distributors of Garcinia Cambogia do not need to seek FDA approval, so an evidence-based approach to it’s effectiveness is important in determining if it can aid in your weight-loss efforts

Dr. Oz promoted Garcinia supplementation on his television show, which helped increase the products popularity, as well as medical curiosity.

There are several reasons why people struggle with weight loss, this includes, genetics, unrealistic goals, poor diet choices/fad diets and appetite control. While exercise and calorie control are instrumental in weight loss and keeping it off — it is easier said than done. With an overview of Garcinia Cambogia side effects, effectiveness and clinical trial result, you can make an informed decision.

How Does It Work?

Hydroxycitric acid, which is a derivative of citrus acid, is the active ingredient in Garcinia Cambogia that is reported to be responsible for it’s fat-burning effect. The Malabar tamarind, or Garcinia can be consumed in the form of a snack, powder and more commonly capsule form.

The NYU Lagone Medical Center reports that the Hydroxycitric acid (HCA) in Garcinia can boost your metabolism. However, clinical trails on it’s metabolic effect on humans have garnered mixed results.

Your metabolism is responsible for converting fat and what you eat or drink into energy. This can potentially lead to weight loss by helping your body burn more calories than you consume. Garcinia Cambogia is also reported to help control appetite –thus, helping you eat less — and helping improve exercise performance. If these effects are true, then Garcinia should not disrupt other areas of an effective weight loss program, which is exercise and calorie control.

Clinical Research on It’s Effectiveness

“Garcinia can play an important role in metabolizing fat, due to its HCA compound”

To determine the effectiveness of Garcinia extract, in 2011, “The Journal of Obesity” reviewed several well-research clinical trails. The analysis of the data collected revealed that taking Garcinia extract had a statistically significant weight-loss effect over those who were on placebo. This indicates that Garcinia Cambogia extract may help, but the small statistical significance still leaves uncertainty on it’s fat-burning prowess.

In 2012, the “Critical Reviews in Food Science and Nutrition” also acknowledges that Garcinia can play an important role in metabolizing fat, due to its HCA compound. However, the medical journals warns that all studies on both humans and animals have been short-term and few controlled clinical trials have taken place. Therefore, the long-term benefits of consuming Garcina extract is unknown and it’s ability to aid in significant weight loss is unclear.

Furthermore in 2013, the “Evidence-Based Complementary and Alternative Medicine” took a closer look at Garcinia cambogia (HCA) ability to combat obesity. The peer-reviewed journal echoed the need for larger scale studies but also rounded up the potential effectiveness of Garcia.

Benefits may include:

• Reduction in blood fats 
• Weight-loss inducing effect 
• Appetite suppression 
• Food intake reduction 

Dr Oz on Garcinia Cambogia

Dr Oz reviewed Garcinia Combogia on his TV show and is hugely responsible for it’s popularity — this is known as the “Oz Effect”. He brought a guest on to his show who claimed she lost 10 pounds by taking Garcinia Cambogia to help support her weight loss efforts.

Dr Oz has been criticized for using colorful language such as “miracle” to promote supplements. However, he doesn’t promote brands or sell the product himself for financial gain, which is why his opinion is highly regarded.

The guest on his show supported the potential benefits of Garcinia found in the studies reviewed in this article, such as appetite suppression. It is important to note that the guest had already began a weight-loss management program before using Garcina as a supplement.

Several reviews suggest that Garcinia extract can be effective when combined with a well-balanced diet and frequent exercise. You can watch a clip from his TV show here.

Is Garcinia Cambogia Safe?

The peer-reviewed journal, “Critical Reviews in Food Science and Nutrition” used data from 17 clinical trails and over 800 subjects to determine that taking Garcinia Cambogia extract short-term use is generally safe.

There have been no reports of increased risk of death or blood toxicity in human or animal trails. However, the long-term effects remain unknown, therefore it is important you consult a physian before using the supplement long-term.

Side Effects

Some clinical trails suggest that people may experience gastrointestinal side effects, headaches and nausea. However, these effects are not common and may be related to the dosage taken.

Recommended dosages start at 500 to 1000 milligrams before each meal and anything over 3000 milligrams should be discussed with your physician. Generally, Garcinia Cambogia should be taken on an empty stomach and the extract should include potassium or calcium to aid in digestion.

Is It Right For You?

With the evidence available I conclude that Garcinia Cambogia may help those who are consuming a diet high in vegetables, fruits, healthy fats and complex carbs, as well as exercising for at least 150 minutes weekly.

With exercise and healthy eating, Garcinia may help you shed that extra half pound weekly by reducing your sugar craving and supporting your fat metabolism. If you are looking for a “miracle drug” then it is not for you. Since it is generally safe to use short-term, it is worth a trial run to determine if it can boost your weight loss efforts.