- Does Garcinia cambogia work?
- Check the Level of HCA In Your Garcinia Cambogia Supplement
- The First Two Weeks Nothing Will Likely Happen
- Dosage and Timing Are Important Factors
- You Still Need to Do a Diet
- Working Out
- Boosting Your Weight Loss Efforts With a Detox Cleanse
- Choosing the Right Garcinia Cambogia Supplement
- Get Your Weight Loss Journey Started with a Free Trial
- Will Garcinia Cambogia Help You Lose Weight? What 20 Studies Say
- If you want to know what garcinia cambogia is, if it can help you lose weight, and whether or not it’s safe, then you want to read this article.
- What Is Garcinia Cambogia?
- Why Do People Supplement with Garcinia Cambogia?
- How Does Garcinia Cambogia Work?
- Will Garcinia Cambogia Really Help You Lose Weight?
- If Garcinia Cambogia Doesn’t Work, Why Is it So Popular?
- So, Is Garcinia Cambogia Useless?
- Does Garcinia Cambogia Have Any Side Effects?
- The Bottom Line on Garcinia Cambogia
- 29 Things You Didn’t Know About Garcinia Cambogia
- Uh, what exactly is garcinia cambogia?
- So…is it true? Can garcinia cambogia help you lose weight?
- Well, is garcinia cambogia harmful?
- I probably shouldn’t take garcinia cambogia…right?
- What is Garcinia cambogia?
- What is the active ingredient and how does it work?
- Is there any evidence to support Garcinia cambogia as a weight loss supplement?
- Is there any harm in taking Garcinia cambogia supplements?
- Does Garcinia cambogia have any effect on blood sugars?
- Does Garcinia cambogia interact with any medications?
- Related Q&A
- Further information
- More about garcinia cambogia
- Garcinia cambogia
- Does Garcina cambogia enable weight loss?
- Is Garcina cambogia safe?
- Can HCA Help You Lose Weight?
- Garcinia Cambogia and Apple Cider Vinegar: Is it Worth It?
- What Is the Garcinia Cambogia and Apple Cider Vinegar Diet?
- Why Apple Cider Vinegar Is Beneficial and Important
- The Benefits of Garcinia Cambogia
- How Exactly These Two Supplements Work for Fat Loss
- Here’s How to Properly Use Apple Cider Vinegar and Garcinia Cambogia
- Where to Find These Supplements
- What Your Diet Should Look Like
- How Exercise Fits In
- Does garcinia cambogia really work for weight loss?
- Can Garcinia Help You Lose Weight?
- Risks of garcinia
Does Garcinia cambogia work?
Garcinia cambogia is primarily marketed as a way to lose weight naturally with little to no additional effort. Some companies claim the supplement can help people lose weight without additional exercise or dieting.
It is true that the HCA in garcinia has been found to boost the fat-burning potential of the body.
One review posted to Evidence-Based Complementary and Alternative Medicine showed that garcinia did promote weight loss in many cases. But results vary widely.
Some studies using HCA have produced amazing weight loss results, while others showed the supplement had little to no effect.
Researchers note that the majority of the studies done on garcinia or HCA used animal models. The little research that has been done on humans has found that the effects of the fruit are too widespread to call beneficial. It may work, and it may not.
A review posted to the Journal of Obesity compiled the results of nine different studies using garcinia for weight loss in humans. The findings confirmed mixed results of the supplement, with some studies producing significant results and others showing little difference.
The average reduction in body weight was small, as the studies were only done for short periods of time. A study posted to Critical Reviews in Food Science and Nutrition pointed out how short most of the studies into garcinia cambogia were.
Studies in humans have been done on a small number of people for a short amount of time. Longer tests need to be carried out on bigger groups of people to understand the safety and effectiveness of garcinia or HCA fully.
Does diet matter?
Share on PinterestGarcinia cambogia extract may reduce weight gain alongside a high fat diet.
Researchers looked at how a person’s diet affected the supplement, noting that it was not as effective in people whose diets were low in fat and high in carbohydrate.
Another study, posted to the Journal of Clinical Diagnostic Research found that taking garcinia cambogia extract along with a high-fat diet did reduce weight gain.
However, a high-fiber diet may also reduce how well HCA works in the body.
This research suggests that the garcinia and HCA depend upon a proper diet to be effective, which is the opposite of how it is marketed by manufacturers.
Curbs appetite and makes the body feel full
Another claim is that using garcinia or HCA can help the body feel full throughout the day. Reviews have found positive results in animal studies, but no human studies have found similar results.
The absence of studies on humans to prove these claims does not mean that garcinia does not work. Some people who have used the supplement maintain that it helps them feel full all day and supports their weight loss.
Garcinia cambogia is also marketed as a supplement that enhances athletic ability. Researchers found that both animal and human models provided some evidence for this claim.
Using garcinia or HCA may increase endurance levels during exercise and stop people feeling exhausted too quickly. Long-term studies need to be carried out to support these claims, however.
So you have got your bottles of pure Garcinia cambogia extract and have started your weight loss diet, but so far nothing is happening, you are not losing weight using Garcinia Cambogia. The needle on the scale stays the same and you, are not losing any weight at all!
No wonder you are frustrated! You got started with one of the most talked-about weight loss supplements these days. Many other dieters are losing weight, but not you.
In this article, we are going to cover a couple of issues that are quite important when you want to lose weight using Pure Garcinia Cambogia extract. Issues that may hold you back from losing weight using Garcinia Cambogia.
Check the Level of HCA In Your Garcinia Cambogia Supplement
The higher the level of HCA is the better it is for your weight loss. However, if the HCA level is too high, there will be a greater chance of side effects like bloating and constipation. A level of 60% HCA is appropriate and enough to get you started to lose weight.
If your Garcinia Cambogia product contains less, like 50%, then I would go out and find another Garcinia supplement.
The First Two Weeks Nothing Will Likely Happen
Our expectations are high, and we look forward to ripping off pounds of body fat with our new Garcinia Cambogia supplement. But nothing happens.
It is entirely natural, unfortunately, a lot of dieters tend to give up after the first week if they do not see any results. Here you will need to be patient and keep taking your supplement. It is perfectly normal that nothing happens the first couple of weeks.
With Garcinia Cambogia, you will need to be patience in the beginning and keep taking your supplement. It is perfectly normal that nothing happens in the first couple of weeks.
You are losing weight but what happens at the same time is that your muscles glycogen levels are being filled. This process takes up a little extra weight, not in fat but fluids.
Overall it is a good thing for your weight loss because it will speed up your metabolism in the long run because your muscles will be spending more calories.
You just need to stay calm and wait things out and after a while, you are going to lose weight.
Dosage and Timing Are Important Factors
The dosage and timing are some of the downsides of using Garcinia Cambogia to lose weight. You need to remember to take your supplement three times daily in a relatively high dosage, else you are not going to get any results.
Only remembering to take the supplements here and there, or when you feel like it will not make you lose weight.
Continuity is important, Three times daily around your main meals and at least 800 mg every time. And yes those capsules can be hard to swallow.
You Still Need to Do a Diet
You have probably heard a lot about how Garcinia Cambogia extract and HCA can make you lose weight by enhancing your body to burn more body fat.
It is correct that you will experience significant fat burning improvements in your body. However, it is still recommended to stick to some sort of calorie restriction diet in order to get better results and to get the most out of your diet while you are at it.
You should still stick to some sort of diet in order to get better results and to get the most out of your diet while you are at it.
Some sort of exercise regimen should be an important part of your diet. With that being said, not necessarily spending hours in the gym if you do not like it. Daily walks and increased activity levels can be just as effective and will only do you good.
Some users of Garcinia Cambogia says that using this supplement to lose weight gives them more energy for their workouts.
So if you are working out already you may enjoy the boost of energy this supplement may give you.
Boosting Your Weight Loss Efforts With a Detox Cleanse
Another reason you are not getting the expected weight loss with your Garcinia Cambogia supplement may be because your body is inflamed with toxins. High amounts of free radicals and other toxins can make it very hard for your digestion and metabolism to function properly. Unfortunately, this may also have an impact on how well the HCA in Garcinia Cambogia can make you lose weight.
To solve this problem, the best you can do is to combine your Garcinia Cambogia supplement with a detox cleanse like NatureRenew which will boost your colon cleanse up to eight times.
>> You Can Learn More About NatureRenew Here <<
Choosing the Right Garcinia Cambogia Supplement
The quality of your Garcinia Cambogia HCG weight loss supplement is quite important when you want to lose weight. As we mentioned earlier, lower levels of HCA is simply not going to make it if you are serious about your weight loss.
The actual size of the capsules is another issue. For sure you can make a cheap deal on your supplement, but if your tablets are small, you will often end up paying more for your supplement. Remember you need 800 mg three times daily.
We recommend you to get started with the new Garcinia Cambogia Premium Formula. Here you will get an advanced Premium Garcinia Cambogia HCA formula that will make it a whole lot easier for you to lose weight with the most talked about weight loss product today.
Also, here you will get a weight loss supplement that is created in a GMP certified lab. It is a guarantee for you that your weight loss supplement is absolutely 100 pure and all-natural. You cannot be sure of that if buying elsewhere.
Get Your Weight Loss Journey Started with a Free Trial
For a limited period, you have the chance to get your weight loss journey began with a free trial of Garcinia Cambogia. Garcinia Cambogia Premium Formula is currently available for a free trial. Here you have the opportunity to try out Garcinia Cambogia and feel the benefits of your own weight loss. Get started on the link below.
Will Garcinia Cambogia Help You Lose Weight? What 20 Studies Say
If you want to know what garcinia cambogia is, if it can help you lose weight, and whether or not it’s safe, then you want to read this article.
- Garcinia cambogia is a small fruit that is commonly sold as a weight loss supplement.
- Despite its popularity the science is not promising and suggests it won’t help you lose weight.
- It is likely that it’s only sold because it is well marketed and cheap to produce.
You know, I don’t like conspiracy theorists.
It just seems that so often in life there are things that seem illogical or unfair at first glance but upon further investigation are totally logical. Why envision a grand scheme of conspiracy when you can easily explain things?
But it’s frustrating when you come across something that you can’t explain yet you really don’t want to throw conspiracy theorists a bone.
Like, why is the most popular fat burner in existence one that has few studies on it, and the ones that do exist imply that it doesn’t work?
Why is Garcinia cambogia in the position that it is?
Well, I don’t know for sure, but I’m going to do my best to show you why in this article. By the end, you’ll know what garcinia cambogia is, why people everywhere are convinced it will help them lose weight, whether or not it really works, and more.
Let’s start with the basis–what the heck is this thing?
What Is Garcinia Cambogia?
Garcinia cambogia is a small fruit with a large reputation. It has traditionally been consumed in its fruit form as a nice little post-meal snack to help the food go down and limit cravings after a meal, which led to its usage as a dietary supplement.
However, when putting fruits into pills there is one vital component that is lost; the taste. Is garcinia used after meals due to some special component which is captured in the pills or, are the benefits of this tart little fruit lost during encapsulation?
In other words, does this fruit help people lose weight because it cleanses their palate, keeping them from going back for seconds, or because there’s some innate compound in garcinia cambogia that causes fat loss?
Before that question was even answered, it was marketed. Pretty screwed priorities to be fair, but hindsight is 20/20.
For many decades now, garcinia cambogia has been sold as a dietary supplement that claims to both reduce body fat as well as limit appetite; the claims associated with it are drastic and claimed to be science based.
It’s true, they are somewhat science based actually. It’s just that marketing loses two very important things; nuance and context.
I can prove to you that garcinia cambogia works and, with the context known, I’ll have you exclaiming, “rats!”
Why Do People Supplement with Garcinia Cambogia?
The main reason people supplement with garcinia cambogia is to lose weight.
Most people who take it believe it will directly burn body fat or help them eat less by reducing their appetite.
How Does Garcinia Cambogia Work?
Studies on this topic either look at the fruit, garcinia cambogia, or a certain component within the fruit known as (-)-hydroxycitric acid (henceforth just HCA). Most dietary supplements claim that ‘good’ garcinia supplements need 60% HCA by weight.
Studies on animals (rats and mice) tend to all show the same effects. HCA by itself or Garcinia cambogia with a large HCA content is able to reduce body weight pretty reliably. It reduces food intake and inhibits fat creation.
Researchers have also confirmed how HCA prevents fat creation.
There is a process known as de novo lipogenesis (creation of fat from nonfat sources such as carbohydrate) where a vital enzyme, ATP citrate lysase, is blocked by HCA thereby preventing the process from continuing.
The potency of the effects are incredible as well, as those studies just linked suggest that garcinia cambogia intake stopped the majority of weight gain in rats prone to diet-induced obesity.
Wow, with such potency of course it would then get tested in humans, right? Could it prevent us from gaining weight?
Simple way to answer that–just give it to humans and see what happens!
Will Garcinia Cambogia Really Help You Lose Weight?
Will this supplement help you to lose weight? Let’s look at the studies available that were conducted on humans and see how they went! They went…
…less than stellar…
One failure to show any effects, another failure, and one study where there was no effect on appetite and the effect on weight loss was present but all over the map, with the placebo group losing 2.4+/-2.9 kg while the garcinia group lost 3.7 +/- 3.1 kg after 12 weeks.
The +/- sign can be read as ‘give or take’, showing variance, meaning that some people taking garcinia cambogia lost as little as 0.6 kg and some in the placebo group lost upwards of 5.3 kg.
Wait, if it reliably and potently prevents obesity in mice and rats then why isn’t it working for us?
Simple answer, we’re humans.
When rats consume food they quite readily gain body fat, regardless of whether it’s carbs or fats, so the process of creating said fat is pretty important; when it is inhibited then the effects can be drastic.
When humans eat food, however, we tend to store fat as fat and store glucose as glucose. We can still create fat from nonfat sources of course but the process is much more limited than in rats. It is more of an emergency button than the norm.
We use rats and mice as research models because they are not only cheap but they are pretty similar to humans at the end of the day, but ‘pretty similar’ means that we do still have our metabolic differences. This is a major one.
However, this isn’t to say that garcinia and HCA are outright ineffective in humans. One study showed benefits to the lipid profile of obese women and another time HCA slightly increased glycogen resynthesis after exercise. Additionally, even if the range of weight loss in the previously mentioned study was wider than the side of a barn it did suggest some weight loss.
These effects, however, are pretty much in line with any other fruit. If there are things in it that can be absorbed then they can affect the body in some minor ways and that’s exactly what the benefits of garcinia cambogia seem to be, minor.
One would think that future studies would then double down and refocus their efforts on trying to truly figure out whether or not, and to what magnitude, garcinia cambogia works but instead we just get trial after trial after trial after bloody trial of garcinia where it is confounded with other stuff.
This is important because we want to know how garcinia works. Not garcinia and product X, just garcinia.
If somebody makes a trial based on garcinia paired with a dietary fiber that shows benefit all we can say is, “Seems garcinia and the fiber show benefit together”; we cannot backtrack and use this as evidence for garcinia working by itself, though.
To use an analogy; if nutmeg and eggnog taste good together you can’t immediately make the conclusion a face full of nutmeg is going to taste just as great.
Ultimately, there is a known species difference between humans and rodents when it comes to garcinia and HCA, and the evidence on HCA is quite unconvincing and oddly scarce given the popularity of this fruit.
So, the bottom line is that garcinia cambogia can help mice and rats lose weight, but it doesn’t seem to work well (if at all) for people.
If Garcinia Cambogia Doesn’t Work, Why Is it So Popular?
Please give me a moment, I’m going to unlock my inner pessimist for this section. I’d normally try to tackle this part with a bit of hope in humanity but that part of me is currently crying in the corner.
Tears are dried–LET’S DO THIS.
Right, so there are two major issues that keep garcinia cambogia popular:
Firstly, it is incredibly cheap to produce.
I’ve helped to formulate the supplements at Legion, so I know how pricing works behind the scenes and, even financially, not all supplements are created equal.
I absolutely love grape seed extract (in Triumph) because not only is it pretty heart healthy in regards to improving blood pressure and blood flow but the thing is bloody cheap and easy to include.
Conversely, while I adore the molecule pyrroloquinoline quinone (PQQ) not only for it’s tongue twister potential but also potential wide-spread benefits to the body, it’s just bloody expensive to add to a supplement. We’d put it in Triumph if it wouldn’t increase the cost to the consumer by almost $15 a bottle.
If we sold both of those supplements then we would make much more money off of grape seed extract than we would from PQQ simply because more money goes into our pockets instead of the person getting the powder for us.
Garcinia cambogia is similar to grape seed extract here. Relative to other dietary supplements it is very cheap to put garcinia in a pill. Such a high profit margin per product sold is the first step in getting a cash cow product.
Secondly, people KEEP BUYING IT.
Garcinia has been on the market for so long, debated so heavily, and with so many contrasting opinions that people have become pretty desensitized to it. It’s almost like it was grandfathered past the controversy we see with other up-and-coming ‘fat loss’ supplements.
Hoodia came and went, raspberry ketones came and went, and green coffee extract came and went. A new ‘flavor of the year’ supplement arises every New Years that later fades into obscurity, but garcinia seems to have staying power in people’s minds.
It’s probably related to how a scientist looks at this study, sees 3.7 +/- 3.1 kg weight loss over 12 weeks, and thinks to himself, “Wow, that’s a huge variance, we should get another study to try and make it more reliable.”
A consumer, however, gets all sparkly eyed at the prospect of being ‘that one subject’ who happened to lose 6.8 kg. I mean, it’s cheap so what’s the worst that can happen if you just try it out?
Frankly, I can’t blame them, if something has happened at least once to such a magnitude it does become interesting.
Ultimately though, it just happened once and if you put your faith into single studies rather than the body of evidence you can get burned; fucoxanthin is on record for causing up to 7.9 kg of weight loss over 16 weeks and HMB free acid is on record for causing users to gain more than 10 kg of lean mass in as little as 12 weeks.
When stuff like this happens the best thing to do is to replicate, analyze, and get more studies to dig at the truth.
The worst thing to do is then heavily market the compound by clinging onto the numbers like a baby koala covered in velcro, pumping out ad after ad just so people stop remembering the age-old adage, “If it’s too good to be true, it usually is.”
Basically, garcinia cambogia is a great cash cow.
So, Is Garcinia Cambogia Useless?
Garcinia cambogia is over-hyped, over-marketed, and drastically under-researched right now. However, let us remember at times like this to not throw the baby out with the bathwater.
(-)-hydroxycitric acid is still a molecule, and this molecule does do things.
There have been some effects noted in some studies associated with this molecule that don’t seem to be placebo, the aforementioned glycogen replenishment and interactions with lipids, and even if they are weak effects they can still be researched further.
When it comes to weight loss, though, it’s basically worthless.
Does Garcinia Cambogia Have Any Side Effects?
At this moment in time, perhaps related to the lack of proven efficacy, there is also a lack of science showing that garcinia cambogia causes any harm.
Which is pretty good honestly, when Hoodia was marketed people didn’t know it caused potential damage to the liver. Even if garcinia doesn’t help you at least it doesn’t hurt you.
The Bottom Line on Garcinia Cambogia
The bottom line on garcinia cambogia is that it is simply a fruit that was harvested for marketing before it became scientifically ripe.
The science behind garcinia does suggest some limited efficacy here and there but if the body of evidence were to be summed up it would be either “preliminary” or “has failed to show promise.”
Even if you view the science as preliminary that can be built upon, there is no way that the advertising behind garcinia is backed by contextual science.
It is an amazing cash cow supplement, being cheap and popular with people continuing to buy it. Shame that more evidence suggests no effects than benefits, though.
If you liked this article, please share it on Facebook, Twitter, or wherever you like to hang out online! 🙂
29 Things You Didn’t Know About Garcinia Cambogia
What do tapeworms, arsenic, vinegar, and Twinkies have in common? They’ve all been used as weight-loss aids. A supplement produced from an exotic fruit, garcinia cambogia, is the latest weight-loss craze. But the Internet and television are filled with misinformation and hype.
Let’s take a look at facts about garcinia cambogia.
1. Garcinia cambogia is grown in Indonesia, India, Sri Lanka, Malaysia, and parts of Africa.
2. It’s not technically called garcinia cambogia anymore. The tree has a new proper name: Garcinia gummi-gutta.
3. Other names for it are red mango, Malabar tamarind, pot tamarind, brindal berry, gambooge, and kokum butter oil tree.
4. The fruit of the garcinia cambogia looks like a multilobed pumpkin and is usually green, yellow, or red.
5. It’s normally the size of a large tomato but can grow to grapefruit size.
6. The sour flesh of the garcinia cambogia will pucker your lips. It’s often pickled and used as a condiment.
7. After it’s sun-dried and smoked, the blackened fruit, called kodampoli, gives a tart, smoky flavor to curries. It’s most common in fish curry.
8. According to the Food and Agriculture Organization of the United Nations, the seeds have a 30 percent fat content. The seeds are sometimes used as a substitute for ghee, clarified butter that’s a common ingredient in Indian food.
9. A number of health claims are made about garcinia cambogia extract. Among the conditions people use it for are diabetes, cancer, ulcers, diarrhea, and constipation.
10. Its biggest claim to fame is that extract supplements can help speed up weight loss, reduce appetite, and boost exercise endurance.
11. Garcinia cambogia contains a compound called hydroxycitric acid (HCA) that may inhibit an enzyme that helps your body store fat. Theoretically, the fat would instead be burned as calories.
12. Allegedly, garcinia cambogia can increase the levels of the neurotransmitter serotonin, a feel-good messenger in your body. This may enhance your mood and reduce stress-related eating.
13. The first rigorous research on the effectiveness of garcinia cambogia was conducted in 1998. The study concluded that it doesn’t perform any better than a placebo when it comes to helping you lose weight.
14. A 2011 research review showed that it can cause short-term weight loss, but the effect was small and the studies were flawed.
15. Garcinia cambogia can be found in Hydroxycut. The Food and Drug Administration (FDA) issued a consumer warning in 2009 cautioning consumers to immediately stop using Hydroxycut products after reports of jaundice and extreme liver damage in people who used Hydroxycut surfaced.
16. Other health problems associated with Hydroxycut included seizures, cardiovascular disorders, and rhabdomyolysis. However, because Hydroxycut contains many ingredients, it’s difficult to pinpoint the cause.
17. A study from Japan found that rats fed high doses of garcinia cambogia lost significant fat. However, the high doses also caused testicular atrophy.
18. In 2012, pop television doctor Mehmet Oz announced to his audience that garcinia cambogia is a revolutionary fat buster. The show’s graphics read: “No Exercise. No Diet. No Effort.”
19. In June 2014, Dr. Oz was chided for making unwarranted claims about garcinia cambogia and other products in an appearance before the Senate Subcommittee on Consumer Protection, Product Safety, Insurance, and Data Security.
20. Garcinia cambogia is available in capsules, tablets, powders, and liquids. Capsules should be taken on an empty stomach, 30 minutes to an hour before a meal.
21. According to ConsumerLab.com, many garcinia cambogia supplements don’t contain the amount of garcinia cambogia listed on the label. Instead, they found the doses were either too low or too high. If you take the capsules, buy a reputable brand and make sure they contain at least 50 percent HCA.
22. Most garcinia cambogia supplements also contain other ingredients, some of which might not be listed.
23. When it comes to a recommended dose, most sources provide the recommended dose of HCA rather than garcinia cambogia itself. According to ConsumerLab.com, the recommended dose of garcinia cambogia is 900 mg to 1,500 mg of HCA a day. This is consistent with doses used in a number of studies.
24. Side effects of garcinia cambogia may include headache, nausea, dizziness, and dry mouth.
25. It isn’t known if garcinia cambogia is safe during pregnancy or while you’re breastfeeding, so it’s best to discontinue use of the supplement during these times.
26. Garcinia cambogia may cause a decrease in blood sugar levels. People who have diabetes should discuss this with their doctor before taking the supplement.
27. People with Alzheimer’s disease or dementia shouldn’t take garcinia cambogia because it increases acetylcholine levels in the brain. Many people with these conditions are given medications to alter the breakdown of acetylcholine.
28. Garcinia cambogia may interfere with the following medications and supplements: iron, potassium, calcium, antidepressants, statins, montelukast (Singulair), and warfarin (Coumadin).
29. As with other nutritional supplements, keep in mind that garcinia cambogia isn’t monitored by the FDA for safety and effectiveness.
If there’s one thing that’s been proven time and again, it’s that there is no magic pill for weight loss.
And yet, “quick fixes” keep popping up everywhere…and they’re usually pretty problematic (I see you, detox teas). Another example: garcinia cambogia extract—an ingredient most commonly found in weight-loss supplements.
Uh, what exactly is garcinia cambogia?
Garcinia cambogia plant libin joseGetty Images
Garcinia cambogia—a.k.a. Malabar tamarind—is a fruit commonly grown in India and Southeast Asia, according to the National Center for Complementary and Integrative Health (NCCIH). The rind of the fruit is often used to flavor curries and to preserve food.
That rind, however, also contains a chemical called hydroxycitric acid (HCA), which is where the plant’s weight-loss claims come into play—HCA has been studied for weight loss through appetite suppression, per the NCCIH (which is why supplements that contain garcinia cambogia extract are also thought to help you lose weight).
So…is it true? Can garcinia cambogia help you lose weight?
While, yes, there have been studies on garcinia cambogia and weight loss, they haven’t necessarily been reliable (nor are they recent, for that matter).
In a research review set to be published in 2019, researchers found that only five randomized, controlled studies of garcinia cambogia’s effect on weight loss have been done in the last 50 years, according to Scott Kahan, M.D., M.P.H., director of the National Center for Weight & Wellness, who carried out the study. (FYI: there have been more than 14,000 studies on unfounded therapies for weight loss in that time, he says.)
What’s more: In those five studies, participants saw very little weight loss. “The most positive study showed that several months of taking garcinia cambogia may lead to one pound of weight loss, at best,” says Kahan—placebo pills were usually more effective.
Well, is garcinia cambogia harmful?
According to Kahan’s research, there are very few severe side effects of garcina cambogia (he only found a few examples of diarrhea, brain fog and, in rare cases, liver damage). And according to the NCCIH, garcinia cambogia is pretty safe for short-term use (12 weeks or fewer).
But while garcinia cambogia itself may not be terrible, the ingredients it comes packaged with in some weight-loss supplements can be.
In 2017, for example, the Food and Drug Administration (FDA) issued a warning about the weight-loss supplement Fruta Planta Life, which is marketed as “Garcinia Cambogia Premium” and contains garcinia cambogia extract and sibutramine (Meridia), an appetite suppressant that was removed from the market in 2010 due to safety concerns. Sibutramine had been shown to increase the risk of heart attack and stroke, cause jaundice, and trigger seizures—pretty nasty stuff.
Another thing to note: since garcinia cambogia extract diet pills are supplements, not drugs, the FDA doesn’t regulate their use or review their effectiveness or safety unless their use becomes linked to multiple hospitalizations, says Sue Decotiis, M.D., a medical weight-loss expert. That means that it’s up to manufacturers to decide how much garcinia cambogia extract their pills pack, as well as what other health-impacting ingredients (like sibutramine) are added to the mix.
I probably shouldn’t take garcinia cambogia…right?
Uh yeah, it’s best to skip it. Possible side effects aside, Kahan says any weight-loss supplement containing garcinia cambogia is a waste of money.
And honestly, that goes for weight-loss supplements in general. “Unlike medical therapies, supplements and various diets and practices are not bound by strict requirements for clinical evaluation and evidence,” says Kahan, adding that “it’s unlikely that all the advertised claims are true.”
Basically, diet supplements—including ones containing garcinia cambogia—aren’t worth the risk, or money. If you want to lose weight, speak to your doctor first, and focus on combining a healthy, balanced diet with regular exercise, suggests Kahan.
The bottom line: Don’t waste your money on any weight-loss supplements (including ones with garcinia cambogia). At best, they’re ineffective; at worst, they’re harmful.
Medically reviewed by J. Stewart, BPharm Last updated on Jul 5, 2018.
- Q & A
What is Garcinia cambogia?
Garcinia cambogia is an extract obtained from the dried fruit of the Garcinia cambogia (GC) tree, a native plant species of South India and South Asia.1,2 The fruit looks like a small green pumpkin, and is used extensively in Asian-style cooking for its sour flavor.
What is the active ingredient and how does it work?
The skin, or rind of Garcinia cambogia fruit contains large amounts of hydroxycitric acid (HCA). HCA is a derivative of citric acid, and is marketed as a weight loss supplement, either alone or in combination with other supplements.1,2
How HCA works to promote weight loss is not precisely known, but several theories exist. Some experts believe it works by inhibiting an enzyme called citrate lyase, interfering with the conversion of unused carbohydrates into fat. Although HCA does have this effect on carbohydrates in a laboratory petri dish, it is unproven whether it does this once inside the body.1,2
Other experts suggest HCA affects other enzymes involved in carbohydrate metabolism, such as pancreatic alpha amylase and intestinal alpha glucosidase. A few postulate that it increases the release or availability of serotonin in the brain, promoting appetite suppression.1,2 Nobody knows for sure just how HCA works… or if it really does work.
Is there any evidence to support Garcinia cambogia as a weight loss supplement?
Several trials have investigated use of Garcinia cambogia for weight loss in humans. Some of these trials are of better quality than others, and reviews that group trials together to look for an overall effect give us a better “bigger picture” than just looking at the results of a single trial.
An analysis in 2011 by Onakpoya et al1 found 12 trials that investigated the effect of Garcinia cambogia for weight loss that matched their strict quality criteria. Although they found evidence that Garcinia cambogia did promote weight loss in the short term, the effect was small and barely significant. The same conclusion was reached in another review by Fassina et al2 in 2015 of 17 trials, both in humans and animals. Interestingly, in one of the largest individual trials of 135 people, both the active group (the group taking GC) and the control group (the group taking a placebo – or an inactive supplement) lost a significant amount of weight over a 12-week treatment period.3 As many other previous trials have suggested, it is often the support and encouragement people receive to lose weight that makes more of a difference than any diet or supplement.
In summary, evidence so far does not suggest Garcinia cambogia is effective as a weight loss supplement; although larger scale trails conducted over a longer period of time may shed more light on the subject.
For now, increasing physical activity levels, avoiding alcohol, and eating a healthier diet with more vegetables, whole grains, and less red meat is more likely to make you shed weight long-term than Garcinia cambogia supplements.
Is there any harm in taking Garcinia cambogia supplements?
It is important to remember that ANY product labeled as “natural” or “herbal” is not unquestionably safe. Herbal remedies classified as dietary supplements in the United States are regulated as food products. This means they have not been subjected to the same requirements for safety or efficacy as medicines.
Garcinia cambogia has been implicated in causing liver damage, both when used in combination with other ingredients (for example, in the original formulation of the product Hydroxycut) and when used by itself. Two severe cases are documented. The first was a 52-year-old female who developed severe liver failure requiring a liver transplant after taking 1000 mg of Garcinia cambogia for 15 days, and the other was a 42-year-old female who developed abnormally high liver function tests and coagulopathy (an impaired ability of the blood to clot) after one week of taking GC.4 The second lady recovered without incident several days after Garcinia cambogia was discontinued. Interestingly, the manufacturer of Hydroxycut temporarily withdrew the product, but it has since returned a reformulated version that lacks Garcinia cambogia to the market.5
Other reported adverse effects are generally mild when Garcinia cambogia is taken at the recommended dosage and include stomach upset, dry mouth, headaches, dizziness, and diarrhea.2,6 Herbal remedies should not be taken by women who are pregnant or breastfeeding and anybody with heart disease or other medical conditions should consult their doctor before use. Some studies have suggested that Garcinia cambogia can lower blood sugar or interfere with diabetes control, so it is particularly important if you have diabetes that you talk with your doctor.
On the positive side, unlike stimulants such as phentermine, Garcinia cambogia does not act on the central nervous system, so does not cause sleeplessness, anxiety, affect the heart or blood pressure, and its efficiency does not decrease with time.5,6,7
Does Garcinia cambogia have any effect on blood sugars?
There have been several contradictory claims about the effects Garcinia cambogia has on blood glucose control with some celebrity endorsements even suggesting it may be beneficial for people with diabetes. While studies in rats have shown a reduction in the amount of glucose absorbed and less of a spike in blood glucose levels following a meal, rats are not humans so studies were needed to determine if this also applied to humans.
Thazhath et al8 took 12 healthy participants and 8 people with diabetes and compared the effects of hydroxycitric acid (the active ingredient of Garcinia cambogia) plus glucose to water plus glucose in a cross-over type trial. Although some reduction in blood sugar levels were seen in healthy people, there was no reduction in the blood sugar levels in people with diabetes. Other markers, such as insulin response, were not affected.
Other human studies have also failed to support use of Garcinia cambogia for blood sugar control. Yonei et al9 tested the effects of daily supplementation with Garcinia cambogia extract (500 mg/day as hydroxycitric acid) and L-carnitine (600 mg/day) on 35 healthy individuals aged 40-60 with a BMI of 24 or higher. After 8 weeks’ supplementation, the group receiving Garcinia cambogia had an increase of 4.5% in their total cholesterol, 4.1% in their fasting blood sugar levels, and 3.4% in their HbA1c (provides a reflection of long-term glucose control).
Conversely, a 200810 study reported a significant reduction in total cholesterol and LDL-cholesterol when Garcinia cambogia extract was combined with Amorphophallus konjac (also known for its weight loss properties). However, no effect was seen on triglyceride or glucose levels.
Generally speaking, most trials11 have not shown Garcinia cambogia to have an effect on blood sugars or insulin control; one trial reported a lowering in healthy non-diabetic subjects while another reported an increase in fasting blood sugar levels in overweight individuals. Even though laboratory studies on human cells and animal studies suggested Garcinia cambogia reduced cell synthesis of lipids and increased degradation of cholesterol, human trials have been contradictory. No effects on triglycerides have been reported. Based on the evidence available, Garcinia cambogia is unlikely to have an effect on blood glucose or cholesterol levels, and does not appear beneficial for people with diabetes.
Does Garcinia cambogia interact with any medications?
Garcinia cambogia may interact with the following:
- Diabetes medications, including insulin – variable effects reported, always consult a doctor before use if you have diabetes. 12,13,14,15
Other possible, but unsubstantiated, interactions include:
- Iron supplements – several informative sites state Garcinia cambogia contains iron12; however, most supplements use an extract of Garcinia cambogia, which is unlikely to contain high amounts of iron. Several other fruits (such as prunes, persimmons, and passion fruit) also contain iron but are not reported as interacting with iron supplements
- Serotonin-stimulating antidepressants (such as Celexa, Paxil, Zoloft) or pain medications (such as tramadol) – one mouse study16 suggested Garcinia cambogia had a serotonin-enhancing effect; however, this has not been verified in humans
- Asthma medications (including montelukast) – one documented case study17 of a woman who developed fatal liver failure after taking two dietary supplements (one of which was Garcinia cambogia) for two weeks on top of her usual asthma medications, including montelukast
- Statins – this is based on the fact that statins can cause rhabdomyolysis (a destruction of muscle cells). One case study18 reported rhabdomyolosis in a women taking a combination weight loss supplement (of which one of the ingredients was garcinia cambogia); so some experts are concerned about a theorectical additive effect with statins (she was not taking a statin at the time)
- Warfarin – A man taking warfarin together with a combination herbal product that included Garcinia cambogia, reported a change in his INR (a measure of the clotting ability of the blood) that returned to normal after discontinuation of the supplement.19
In addition, supplements of Garcinia cambogia may contain other nutrients such as calcium and potassium which may cause additive effects in people already supplementing their diet with these nutrients. Always read the label to see what ingredients are actually contained in your supplement, and always seek your doctor’s advice before taking any dietary supplements particularly if you take other medications.
- Is garcinia cambogia safe to use?
- Does garcinia cambogia really work for weight loss?
- Is garcinia cambogia real or a scam?
- Dosage – How much is to much garcinia cambogia?
- Can garcinia cambogia lead to high lipase levels?
Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.
- How much is too much garcinia cambodia?
- Can garcinia cambogia lead to high lipase levels?
- Does garcinia cambogia really work for weight loss?
- Is garcinia cambogia safe to use?
More about garcinia cambogia
- Support Group
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- Garcinia Hydroxycitric Acid (Advanced Reading)
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The supplement has been promoted as a way to lose weight without additional exercise or dieting.
You might be wondering if Garcinia cambogia can help you.
Garcinia cambogia is a tropical plant native to India and South-East Asia. It looks like a cross between a pumpkin and a tomato.
The skin of the fruit contains a chemical called hydroxycitric acid (HCA), which has been found to aid weight loss in animal trials.
The extract of HCA is available in powdered form or pill form and can be purchased online or in health stores under a range of names — garcinia, garcinia cambogia extract, cambogia garcinia, garcinia diet supplement, garcinia gummi-gutta, garcinia complex or brindleberry.
Does Garcina cambogia enable weight loss?
The best research on people suggests it probably does not help people to lose weight or if it does, the effect is very small. It is certainly not a breakthrough, as some of the advertisements might say.
Researchers examined the results of 9 different studies using Garcinia cambogia for weight loss in humans. They found mixed results, with some studies producing significant results and others showing little difference.
Overall, the average reduction in body weight was small and the studies were only done for short periods. The researchers said they could not draw “firm conclusions about the effects of HCA on body weight” and that more research was needed.
Another study found that HCA worked better if the person taking it had a healthy diet, which is the opposite of how HCA is sometimes marketed.
Is Garcina cambogia safe?
The Therapeutic Good Authority (TGA) has evaluated the safety and quality of Garcinia cambogia, and found that it is safe to be used as an ingredient in lower-risk medicines. (The TGA didn’t evaluate specifically whether or not the ingredient works.)
Some studies have shown it can cause headache, nausea, and symptoms in the upper respiratory tract, stomach and intestines.
A few people who were taking weight-loss supplements containing Garcinia cambogia have developed liver damage, but experts are not sure which ingredient was responsible.
If you are taking Garcinia cambogia, it’s important to remember that it is a medicine. Like all medicines, it can have side effects and can interact with any other medicines you are taking. Always tell your doctor if you are thinking about taking a new medicine and why. They can then make sure it’s a suitable medicine for you, and safe for you to take.
Garcinia cambogia can be bought online, but this can be risky. Many websites are fake sites that sell out-of-date, poor quality, contaminated or fake medicines, and sorting the real sites from the fake is not easy. Visit the NPS Medicinewise website to find out about buying medicines online.
Most dietary supplements are not very effective for weight loss. If you are concerned about your weight, talk to your doctor. They can help you find a safe and effective weight loss strategy that is right for you.
Eating a healthy diet and exercising regularly is a very good way to start.
Can HCA Help You Lose Weight?
Can a relatively unknown plant native to Indonesia be the key to fast weight loss? Maybe! Garcinia cambogia is a small, pumpkin-shaped fruit that’s often added to meals to make them more filling, according to doctoroz.com. In some villages of Malaysia, it’s also used to make a soup that’s eaten before main meals because of its appetite-suppressing properties.
Now studies suggest that when paired with a healthy diet and exercise regime, taking garcinia cambogia extract in supplement form may help accelerate weight loss.
How does it work?
The specific extract being used in garcinia cambogia supplements is called hydroxycitric acid (HCA) and it works in two ways to promote weight loss:
First, it suppresses your appetite by increasing serotonin levels. Low levels of serotonin are linked to depression and anxiety, which drive many people to eat emotionally. Thus, as your serotonin levels rise, your mood improves and lessens the drive to reach for food during emotional situations.
Second, HCA stops the fat-making process in your body by inhibiting a key enzyme called citrate lyase that your body needs to make fat from carbohydrates. It also may help lower LDL or “bad” cholesterol.
RELATED: Read the latest about an exciting study demonstrating the weight-loss benefits of garcinia mangostana.
Is HCA right for everyone?
While the plant and its fruit has been eaten safely for years, people who are breastfeeding or pregnant shouldn’t take an HCA suplement. Additionally, diabetics who take insulin or glyburide should talk to their doctors before popping an HCA supplement since it may cause an unsafe drop in blood sugar. And although HCA may help lower cholesterol, those taking a statin should consult a physician because HCA can increase the risk of harmful side effects such as muscle degradation. Lastly, as with all dietary supplements, HCA is not evaluated by the FDA for safety or effectiveness.
What should I look for in a quality supplement?
Look for “garcinia cambogia” or “GCE” with at least 50 percent HCA. Take 500 to 1000mg before each meal, and make sure to take no more than 3000mg total per day.
Does it really work?
Obviously, taking an HCA supplement alone won’t help you shed pounds. But in conjunction with a healthy diet and regular exercise, the studies seem promising. In fact, participants in a recent study who took an HCA supplement lost about four pounds per month, on average.
RELATED: Learn the facts on green coffee bean extract
- By SHAPE Editors
Garcinia Cambogia and Apple Cider Vinegar: Is it Worth It?
If you haven’t heard of the garcinia cambogia and apple cider vinegar diet, you’re missing what could be the key ingredients to help you shed those final pounds for good.
Garcinia cambogia combined with apple cider vinegar could be the diet to get your appetite curbed, mood levels elevated, and banish excess weight. When you’ve tried diet after diet to get healthier and drop pounds without success, there could be something missing. Getting control of your body back as well as being able to successfully lose weight is imperative to being your best self.
Struggling with hunger shouldn’t be something anyone has to experience. Fortunately, the garcinia cambogia and apple cider vinegar diet helps you control your cravings. In order to lose weight, you have to both eat fewer calories and burn more calories.
With garcinia cambogia and apple cider vinegar (ACV), you can do both. This diet effectively helps even the stubbornest pounds to drop off because your hunger is controlled, you feel better, and you have some support to help you on this weight loss journey.
What Is the Garcinia Cambogia and Apple Cider Vinegar Diet?
The apple cider vinegar and garcinia cambogia diet is becoming a popular alternative to traditional weight loss methods. This is because combining the power of a quality garcinia cambogia supplement with the proven health benefits of apple cider vinegar makes this a powerful weight loss tool.
We’ve already established that the Dr. Oz stands behind the claim that a quality garcinia cambogia supplement can help you lose weight. Dr. Oz says:
“It may be the simple solution you’ve been looking for to bust your body fat for good.”
Apple cider vinegar has its own reputation for being an aid for weight loss. This is because ACV has been shown to not only stop fat conversion in the body but also to facilitate the breaking down of fat that’s already been stored.
The garcinia cambogia and apple cider vinegar diet incorporates both of these potent weight loss supplements into your diet combined with a healthy diet and exercise to perfect your weight loss strategy. Let’s look individually at garcinia cambogia and apple cider vinegar in order to better understand how these two foods work hand-in-hand to encourage fat loss!
Why Apple Cider Vinegar Is Beneficial and Important
But first, what exactly is apple cider vinegar?
Apple cider vinegar is a fermented drink made from apples that contains loads of trace minerals and essential probiotics for your health.
Among the contents in apple cider vinegar are B vitamins, folic acid, vitamin C, and 19 different minerals! These include potassium, magnesium, calcium, and iron. If you get a pure brand of ACV, there should only be one ingredient: raw apple cider vinegar.
Extensive research on apple cider vinegar (1) has shown a wide range of benefits for your body. Among these include:
- Boosts energy. People report increased energy after drinking ACV. This is suspected to be a result of the healthy enzymes and amino acids in the drink (2). It’s also thought that apple cider vinegar can help stop the buildup of lactic acid, therefore helping you feel less tired and more ready to lose weight.
- Encourages weight loss. Research has shown that apple cider vinegar is an effective weight loss tool partially because it helps people feel fuller after they eat a meal (3). This means less hunger for you later and decreased overall calorie consumption.
- Balances blood sugar. Drinking apple cider vinegar before bed has some impressive blood sugar balancing benefits! Studies show that drinking a couple tablespoons of apple cider vinegar before going to sleep in a glass of water lowers blood sugar upon waking the next morning (4).
- Lowers cholesterol. Apple cider vinegar has been shown to lower cholesterol and therefore help promote a healthy heart (5). Even drinking a tablespoon or two a day may help!
- Lowers blood pressure. For people who suffer from hypertension (high blood pressure), ACV may help to lower blood pressure according to research (6).
- Antioxidants may help prevent cancer. Some research indicates that vinegar may help able to help kill cancer cells and shrink tumors (7). As there haven’t been any human trials though, these results are only tentative.
Apple cider vinegar is more than just a health trend—it’s an ancient fermented drink that has loads of health benefits for your body, especially when it comes to weight loss! You can take it in liquid form or choose apple cider vinegar pills.
Let’s take a look at what the research tells us about garcinia cambogia and how it can help to further facilitate a healthy weight when combined with apple cider vinegar.
The Benefits of Garcinia Cambogia
In case you’re wondering, garcinia cambogia is a fruit. It’s an exotic fruit with a sour taste that’s native to areas of India and Southeast Asia. Although the fruit itself is sour, this is not the part of the food that’s used to enhance your weight loss strategy. It’s actually the rind that’ used to help you shed those pounds!
Garcinia cambogia has several properties about it that are powerful weight loss aids. These include:
- Rich in hydroxycitric acid. This is an acid that’s present in other citrus fruits that can help keep the body from producing too much fat. Hydroxycitric acid may also help stop people predisposed to obesity from gaining weight.
- Increases serotonin levels. Garcinia cambogia helps reduce hunger by producing a neurotransmitter called serotonin. The production of serotonin is again due to the high hydroxycitric acid content of this fruit. This neurotransmitter is responsible for numerous things in the body, but one of them is making sure you feel full after a meal.
- Promotes high energy. Garcinia cambogia is a unique weight loss supplement that promotes fat burning but without the jitters people commonly experience in other supplements. The serotonin and hydroxycitric acid levels promotes high energy which means you’ll be even more ready for that workout and burn fat even in your resting state.
- Blasts belly fat. Because it elevates your serotonin, garcinia cambogia actually promotes better sleep. When you’re able to sleep better, hormones are balanced and your body can actually work to get rid of belly fat. People who don’t sleep enough have more trouble losing weight that people who get about 8 hours every night.
- Stop craving sugar. Serotonin is your body’s happy chemical. This means when your levels are elevated, your body won’t seek out something sweet to boost your energy levels or mood. Your mood will be more stable and you’ll have fewer sugar cravings—which could mean fewer calories consumed!
Typically, garcinia cambogia is taken as a supplement since the rind of the fruit isn’t usually eaten. Another important fact to note is that all of the above benefits depend on the quality of the supplement you take. There are many garcinia cambogia products on the market, including high quality options such as Garcinia Extra. This particular product contains 60% HCA, making it an excellent choice. Later in the article, you’ll find an outline of how you can evaluate garcinia cambogia supplements like Garcinia Extra’s and make sure you’re picking a high quality product.
Based on the many weight loss advantages gained by taking garcinia cambogia, it’s easy to see why people have taken to garcinia cambogia in order to get rid of fat and promote the healthy body they’ve been dreaming of.
With so many benefits of these two supplements, you can stop trying weight loss techniques that don’t work and begin a regimen that’ll effectively stop fat production for good.
How Exactly These Two Supplements Work for Fat Loss
The science that backs up the garcinia cambogia and apple cider vinegar diet is pretty impressive. Let’s delve into exactly how these two supplements work together to cut your fat and help you lose weight more easily.
We’ve already seen how garcinia cambogia works in two ways: to suppress the appetite through the production of serotonin as well as to encourage fat burning through its high levels of hydroxycitric acid (HCA). Garcinia cambogia packs another punch that helps you lose weight—it inhibits an enzyme called citrate lyase.
Citrate lyase is responsible for turning glucose and starch in your body into stored fat. When this enzyme is blocked, any carbs that you eat are used to provide you with energy rather than being stored as fat. This is another way that garcinia cambogia boosts your energy levels and cuts down on fat production.
This happens because your liver—the organ responsible for taking those digested food particles and releasing them into the body for energy production or alternatively, store as fat—is able to stop citrate lyase from putting too much glucose into the body. Therefore, your body won’t be storing this extra glucose as fat.
Garcinia cambogia is without a doubt one of the best fat burners to hit the market in the world of weight loss. But how does it work with apple cider vinegar to create the weight-loss supplement that dreams are made of?
Apple cider vinegar works in several different ways to help you lose weight and keep the pounds off. First, research shows it keeps your blood sugar levels in check (8). This means your body has an easier time burning fat in its resting state. It also means that by lowering your insulin, you’re able to prevent the storage of extra fat in the first place.
Apple cider vinegar also increases an enzyme called AMPK (this stands for AMP-activated protein kinase). This enzyme helps to break down fat and also helps curb fat and sugar production in the liver, therefore stopping fat storage long before it starts. This enzyme is largely responsible for determining how much body fat you have and even your longevity (9)! AMPK plays an important role in your metabolism and can essentially help you to burn more fat and have less fat.
You can further protect yourself from obesity by incorporating apple cider vinegar into your diet, as research proves that it helps stop belly fat and even help your genes to prevent fat storage in the liver (10). By increasing the genes that promote fat burning, apple cider vinegar promotes a smaller waist, better cholesterol levels, and a healthy BMI (body mass index).
Both garcinia cambogia and apple cider vinegar have some huge benefits for you when it comes to weight loss. How can you use these supplements to the best of your advantage?
Here’s How to Properly Use Apple Cider Vinegar and Garcinia Cambogia
Like any diet or weight loss supplement, it’s only beneficial if it’s used properly. Using a quality supplement or brand of garcinia cambogia and apple cider vinegar as well as the proper dosage can help you achieve the best results.
Let’s start with garcinia cambogia. Dr. Harry Preuss from Georgetown University suggests a dose of 1.5 grams (that’s 1500 mg) of garcinia cambogia three times a day before meals (11). You should absolutely not exceed 2,800 mg a day and question any dose over 2,000.
The empty stomach suggestion is important because it’ll help you from getting too hungry before consuming a meal. Also, Dr. Preuss notes that the HCA content in garcinia cambogia can be inactivated in the presence of food.
The 1.5 gram suggestion is, of course, a ballpark amount. This is because the right dose will vary from person to person based on weight and other factors. Also, every supplement is different, and it may not be possible to get this exact amount in. It’s always worth talking with your natural healthcare practitioner about what your ideal dose of garcinia cambogia should be.
For apple cider vinegar, taking 1-2 teaspoons 3 times a day is a good place to start. This is how much Bragg’s popular organic apple cider brand recommends taking. You ideally don’t want to take apple cider vinegar by itself—instead, try one teaspoon in a glass of water. You’ll soon see why you don’t want to eat it by itself!
Taking garcinia cambogia and apple cider vinegar in conjunction with one another shouldn’t pose a problem. As always, talk with your doctor, herbalist, or nutritionist before starting any type of new diet or exercise regimen. If you don’t feel well while taking either of the supplements, stop! Your body is always the important one to listen to.
“In many ways, it’s the holy grail,” says Dr. Oz. “Together with the normal, natural things you do–with the foods you eat especially–this becomes a very important tool for us to use.”
Where to Find These Supplements
Garcinia cambogia and apple cider vinegar aren’t too hard to find. However, it’s not every day you see garcinia cambogia at the supermarket! Don’t worry, here’s your guide to finding the best one for your weight loss.
When looking for the best brand of garcinia cambogia, consider the follow things:
- Evaluate the percentage of HCA in the product. You ideally want a brand that offers a minimum of 60% HCA. This is because you’ll receive the best benefits with a higher dose of HCA, since this is one of the key elements of garcinia cambogia for fat loss.
- Look for Garcinia Cambogia or GCE on the label. If a product boasts high HCA but you’re not seeing any mention of garcinia cambogia extract (GCE) on the label, don’t buy.
- Avoid calcium. Garcinia cambogia combined in a supplement form along with calcium can decrease its effectiveness.
- Minimal ingredients. Remember that the more ingredients a supplement has, the less pure form of garcinia cambogia you’re getting. Look for brands that don’t use fillers and just stick to the essentials.
- Check for a quality capsule. If you’re vegetarian or vegan, you’ll want to be sure the capsule doesn’t contain gelatin. Brands that also use a vegetarian capsule are also more likely to care about the quality of their products.
You can find garcinia cambogia at many stores online that offer quality supplements. Always employ best practices when purchasing. You can do this by firstly talking to your doctor about the right dosage, then securing a quality supplement that’s gotten good reviews and has minimal ingredients. Looking for the best? We have searched high and low and found a quality product you can trust:
The Best Supplement: Garcinia Cambogia Plus
One highly recommended supplement that has a great reputation is Garcinia Cambogia Plus. This quality product contains 95% HCA from a natural extract of garcinia cambogia. Real users report that weight loss through the use of this product is possible! Some of the main benefits users have received through using the product include:
- Increased energy
- Weight loss
- Appetite control
What Sets Garcinia Cambogia Plus Apart?
There are plenty of garcinia cambogia products on the market, why choose this one? When it comes to your health, you don’t want to take any chances. Many unscrupulus companies make false promises, use “fillers” in the ingredients and may even fail to follow the best practices required by the FDA for supplement manufacturing.
Garcinia Cambogia Plus is an excellent product for many reasons. Here’s how it stands apart from the competition:
- A high percentage of HCA. This is the active ingredient you want to see that slows the process of carbs turning into fats and generally inhibits fat production. This ingredient is also responsible for boosting serotonin that can help your mood.
- Vegetarian capsules. Garcinia Cambogia Plus capsules are 100% vegetarian, meaning that just about anyone can take them.
- No Fillers. Garcinia Cambogia extract is the only ingredient in these pills, aside from the few ingredients that make up the vegetarian capsules. So, you don’t have to worry about paying for ingredients that won’t benefit you.
- No Gimmicks. Garcinia Cambogia Plus’s manufacturer cites real scientific studies and evidence rather than making false promises. This transparency builds confidence and shows the manufacturer’s committment to offering a quality, proven product.
- FDA registered and GMP certified. This manufacturer, Vitabalance, takes production standards seriously. Their facilities are registered and certified, following all regulations for supplement manufacturers.
- Price. Beware of unreasonably cheap products, but don’t overpay either! Garcinia Cambogia Plus is very reasonably priced at $29.99 per bottle. However, recognizing that many people may want to take the supplement for longer than a month, the company also offers a few deals. You can get 3 bottles for the price of 2 or 5 bottles for the price of 3!
The Bottom Line on Garcia Cambogia Plus
This product meets all of the recommended standards users should have when purchasing a garcinia cambogia supplement. Furthermore, Vita Balance, the company that produces the supplement, is a reputable manufacturer known for producing high quality products. If you’re ready to make the garcinia cambogia and apple cider vinegar diet work for you, consider purchasing this high quality product. You’ll be thrilled when you see the difference this excellent supplement can make.
When it comes to garcinia cambogia products, Garcinia Cambogia Plus is one of the best. In combination with diet and exercise, you can make impressive progress on your weight loss goals without suffering through the process.
As with all supplements including garcinia cambogia, remember that not all supplements are created equal. Investing in a quality supplement to help your body with maximum absorption is important. Always read the ingredients and contact the company with any questions you may have!
Between garcinia cambogia and apple cider vinegar, the ACV is much easier to find! Even your grocery store will have it. If possible, choose organic apple cider vinegar as this has more diverse beneficial bacteria as shown by research than its counterpart, conventional apple cider vinegar (14). Bragg’s Apple Cider Vinegar is a great brand to get and is very pure.
When looking for apple cider vinegar, look for brands that don’t use other ingredients. You want pure ACV that you can dilute, not a bottle full of sugar or other flavors that won’t help you lose weight. Bragg’s apple cider vinegar is widely available at many supermarkets and is easy to purchase either online or in store.
However, not everyone can stomach the taste of apple cider vinegar. Apple cider vinegar pills are a great alternative. If you’re looking to go this route, we recommend taking Apple Cider Vinegar Pure, a supplement also made by Vita Balance. You can use this great product to gain the same benefits of taking apple cider vinegar with out the unpleasant taste.
What Your Diet Should Look Like
As with any weight loss strategy, diet and exercise play a crucial role. Your diet will be the cornerstone for which your pounds are lost. When doing the garcinia cambogia and apple cider vinegar diet, you can expedite your results by eating the right foods!
Of course weight loss is heavily grounded in eating fewer calories in order to shed those extra pounds. People often experience a very common side effect of this—hunger. Fortunately for you, garcinia cambogia will help to curb your appetite, especially when taken before meals. This means you have an advantage when trying to cut calories and eat healthier foods.
Here’s what your diet should look like when you’re taking both garcinia cambogia and apple cider vinegar for weight loss.
What Your Diet Should Look Like:
Breakfast: Take your garcinia cambogia supplement 30 minutes to 1 hour prior to your meal. Then, start breakfast off with a glass of water with up to 2 teaspoons of apple cider vinegar in it. You can do this immediately before eating. This will not only help you feel full but also boost the vinegar’s detoxifying effects on your liver.
Eat a high-fiber, high-protein breakfast. Examples include oatmeal with nuts, a smoothie with spinach, banana, and berries, or yogurt with seeds such as chia or flax. Aim to get at least 10 grams of fiber in with your breakfast.
Snack: You don’t need to drink ACV before this meal, but do take your garcinia cambogia 30 minutes to 1 hour before eating. If you find yourself getting hungry before lunch, pick a piece of fruit such as an apple, orange, pear, mango, etc. to tide you over until your mid-day meal.
Lunch: Again, take your garcinia cambogia supplement up to 1 hour before your meal. Then, begin lunch with another glass of water with up to 2 teaspoons of apple cider vinegar. For lunch, include protein such as hard-boiled eggs, beans, or free-range chicken with a hefty salad, an avocado, or carrots and hummus.
Snack: For your snack, you can skip both your garcinia cambogia and apple cider vinegar. If you eat dinner a little later in the day, you’ll probably want to have a snack between lunch and dinner. Enjoy a cup of herbal tea with almonds or walnuts along with a piece of fruit such as a banana or strawberries.
Dinner: This will be the final time you take your garcinia cambogia. Try to remember to take this supplement at least 30 minutes before you eat. For dinner, start out with your third and final glass of water with apple cider vinegar in it. Of course, you should be drinking water regularly throughout the day.
For your meal, enjoy protein such as tofu or grass-fed beef along with lots of vegetables. This could include sweet potatoes, kale, swiss chard, lentils, beets, and lots more. Your biggest meal of the day should be lunch, so don’t overeat at dinnertime!
Your goal should be to eat around 2,000 calories or less depending on how often you exercise and what your activity level is like throughout the day. There are online calculators that can help you assess just how many calories you need and where you can fit them all in throughout the day.
Remember, in order to achieve the best results with garcinia cambogia, you’ll want to take your supplement on an empty stomach before meals. This means that if you’re planning to snack, take your garcinia cambogia before eating a snack in order to achieve the best results.
How Exercise Fits In
This is especially true if you want to lose weight but also have a toned, defined body that only working out can give you. Exercise should be an essential part of your plan to lose weight and feel your best in addition to capitalizing on the effects of your apple cider vinegar and garcinia cambogia diet.
So whether you’re a gym rat who exercises 2 times every day or just your average joe who’s lucky to hit the gym once a week, here’s how you can make exercise a priority while you’re incorporating these supplements into your diet.
Nothing inhibits your body quite as much as not being flexible. When you neglect to stretch your muscles, you can get tight and carry tension around in your body. Stretching is one of the best things you can do for your muscles!
Simple stretches in the morning and evening can prevent your muscles and joints from becoming too rigid. Stretching helps improve your flexibility and will, therefore, help you to exercise with better ease. You’ll find you’re less sore after a workout when you stretch.
Cardio exercise includes everything from running to walking to dancing, swimming, and biking. So you’ve got lots of options for getting your heart rate up and burning that fat off!
Since garcinia cambogia won’t give you the jitters, you don’t have to worry about getting your heart rate up too much when you’re exercising while on this diet.
The American College of Sports Medicine suggests that you do either 30 minutes of moderate cardio exercise five days a week or 20 minutes of intense cardio three times per week (13). These guidelines are achievable with your newfound energy from garcinia cambogia and apple cider vinegar!
Strength training means using weights as well as stretching exercises to improve your endurance as well as your power.
You can easily incorporate exercises with weights into your workout routine to see a wide range of benefits. In addition to building muscle—which will promote fat loss—you’ll also look more toned and be stronger.
Try a few simple moves to see results from your strength training while taking garcinia cambogia and apple cider vinegar.
Interval training, known by many as High-Intensity Interval Training, or HIIT, has become a popular method for losing weight and improving endurance.
The idea is that you exercise at 90% of your maximum heart rate for a few minutes, then rest for a few minutes, and then repeat these steps in sets of 3-4.
Interval training can burn more calories and help improve your heart rate than traditional cardio, but again, only attempt after consulting your doctor. Interval training isn’t for everyone.
Here a few exercises you can try to see if interval training suits you!
Beware of Reactions
Apple cider vinegar contains loads of probiotics and trace minerals that are, of course, rumored to be good for you. Apple cider vinegar also contains yeast, as it is a fermented product. Fermented foods are generally excellent for your system—unless, of course, you’re allergic or sensitive to yeast (12).
Although not a common allergen, being sensitive to the three types of yeast (wild, baker’s and brewer’s) can cause reactions such as hives, chest pain, or other intolerance symptoms. If you have a known allergy to any type of yeast, be aware that vinegar does contain natural wild yeasts as a result of its fermentation process.
If you react to vinegar, contact your healthcare practitioner. It’s always essential to listen to your body. Just because apple cider vinegar is great for many people doesn’t mean it’ll be great for you. Always be aware of how you’re feeling, especially when you’re taking a new supplement.
When it comes to garcinia cambogia, being aware of this fruit’s effects on serotonin levels is crucial for those who take any type of antidepressant or anti-anxiety medications. Since the HCA content in garcinia cambogia increases serotonin, it’s crucial to talk with your doctor if you’re on any anti-depressants or anti-anxiety medication before taking this supplement.
This is because it could affect your serotonin levels to the point that they interact with the types of medications you’re on. This could have adverse effects on your mood and other symptoms that could be harmful. In general, it’s always a good idea to consult with your doctor or natural healthcare practitioner before taking any supplement!
When you’re considering trying the garcinia cambogia and apple cider vinegar diet, you can use the power of these two supplements to achieve your total weight loss goals. Follow this guide for securing the best supplements as well as having the best diet and exercise plan in plan to ensure success. When you want to capitalize on the power of garcinia cambogia, try it with apple cider vinegar for best results!
Garcinia cambogia is far from being a miracle pill, although in many ways it can propel your weight loss journey forward. However, combined with a healthy diet, a few days a week of exercise, and apple cider vinegar, you can have a powerful weight loss tool in your hands to finally get the results you’ve been looking for.
Have you tried garcinia cambogia and apple cider vinegar together? We’d love to hear your results!
Does garcinia cambogia really work for weight loss?
Although several trials have investigated the efficacy of Garcina Cambogia (GC) for both body weight and fat loss in humans, most have been conducted on small sample sizes (less than 20) and for less than 12 weeks’ duration. The majority found no significant effects.
One of the largest and better quality trials was conducted in 1998 on 135 subjects with an average BMI of 32 kg/m2 by Heymsfield et al. Sixty-six patients received GC standardized to 1500 mg of hydroxycitric acid per day, while 69 received placebo (a nonactive pill). The experiment was blinded, meaning both groups were unaware of whether or not they were receiving GC. Interestingly, both groups lost a significant amount of weight over the 12-week treatment period; however, there was no difference in weight loss or body fat mass loss between the people taking GC and the people taking placebo.
This finding was in agreement with a 2011 summary by Onakpoya et al of all available trials at the time that concluded that GC extract possessed limited or no effects on weight-loss in human subjects. An even more recent analysis in 2015 by Fassina et al also supported this conclusion.
Claims by companies selling GC extracts for weight loss seem to be based on either animal studies or laboratory investigations into the effects of hydroxycitric acid (HCA) the main active ingredient of GC. While it is true that in a laboratory dish, HCA does inhibit an enzyme called citrate lyase, thereby interfering with fat metabolism, it is a big leap to then say that this translates to weight loss in humans.
Evidence so far does not support using GC as a weight loss supplement, although a larger scale, longer duration trial is needed. For people trying to lose weight, increasing their activity level and eating a healthier diet with more vegetables, whole grains, and less red meat is probably more effective than taking GC supplements.
Garcinia cambogia: The secret to celeb weight loss?
Another season, another fad diet. This year, if you believe pop culture and Internet ads, the cure du jour is garcinia cambogia, a small green Indonesian fruit that is said to hold the secret to lasting weight loss. It’s how Kim Kardashian allegedly power-shed her baby weight and what Jessica Simpson may have used to finally lose the pounds that Weight Watchers couldn’t touch. It’s what Dr. Oz called “the newest, fastest fat buster” – a claim that warranted investigation by Congress. (The doc has been suspiciously quiet ever since.) Still, with my scale reading my post-all-inclusive-vacation weight as up five whole pounds, this diet pill is what I’ll be popping twice a day for the sake of journalism.
The first thing to know about this new miracle supplement is that it’s not really new at all. “Garcinia cambogia is a tropical fruit with traditional culinary roots,” says Dr. Sarah Penney, a naturopathic doctor in Hamilton. For centuries, garcinia has been used in spice form in Thai soups and Indian curries and to cure fish in Sri Lankan cooking. In the East, garcinia is known as a preserver and an anti-inflammatory and for this slightly less savoury reason: “It’s a purgative to cure intestinal worms,” says Dr. Penney. But foodborne intestinal parasites don’t make for good television, so I’ll bet that this delicious detail wasn’t mentioned on Dr. Oz.
On this side of the world, though, garcinia is known almost exclusively as a weight loss aid and too-good-to-be-true scam. The brand I’m taking, Purely Inspired Garcinia Cambogia+ with Green Coffee, claims that subjects lose an average of almost 11 pounds in 60 days – twice as much as the placebo group. The dosage varies slightly by brand but is otherwise a one-size-fits-all prescription: Take one serving (in my case, three tablets containing 1,600 milligrams of garcinia in total) twice daily (before meals with a big glass of water) to lose weight fast.
How it works
Now available over the counter on pharmacy shelves, garcinia is tempting dieters with an age-old promise: double the results with minimal effort. Here’s how the magic (supposedly) happens: The extract’s active ingredient, hydroxycitric acid (HCA), is said to suppress appetite and “block fat” by inhibiting a key enzyme that the body uses to convert fat from carbohydrates. It is also said to boost serotonin, the feel-good brain chemical that, when running low, tells your mind that mac and cheese will make you feel better. A daily dose is even said to reduce cholesterol while increasing lean muscle mass and improving overall health.
But studies in labs are mixed, at best. A 2008 review from a Mexican university found that, of alternative weight loss methods, only garcinia and green tea showed a significant difference in effect, performing 25 percent better than the competition. A 2015 trial from Brazil echoed these results but suggested that the ideal dosage has not been well established yet. The Journal of Obesity reviewed 12 trials in 2011 and found that none showed a significant effect, and a 2013 Australian study called the evidence “not compelling.” Still, buried among the rest are some promising results: One study from the School of Life Science and Technology in China found that HCA reduced abdominal fat – in chickens.
That’s maybe good enough for me, so I start on a Monday morning by swallowing two pills with a bottle of Perrier. An hour later, as per my instructions, I can eat as long as it’s healthy food. In fact, my “best results will come in conjunction with diet and exercise,” which, of course, complicates results. “A lot of the people in these studies are put on calorie-restrictive diets,” says Dr. Penney. “If you’re eating better and working out, whether you’re taking the supplement or not, you’ll lose weight.” Still, though she has seen a few patients popping garcinia, Dr. Penney doesn’t recommend it to her clients.
Neither does Dr. Joe Gillis, a family doctor in Yarmouth, NS. “If a patient told me she was taking this, I’d first say to be careful, both of how much you’re taking (how much is actually in the supplement) and your expectations,” he says. Different products from different companies contain different amounts of the supplement, so you may not be getting as much or as little as desired.”
Dr. Gillis groups this product with most other weight loss supplements, which are often considered a “quick fix in our drive-thru society where we want everything easy and fast.” Like most doctors, Dr. Gillis sees no good alternative to healthy eating and exercise.
For Dr. Natasha Turner, New York Times bestselling author of The Supercharged Hormone Diet, weight loss can, indeed, be aided by supplements. “I’ve never recommended garcinia because I have concerns with the dosing required, plus there are other more effective and proven things to take,” she says. Among them are resveratrol (the antioxidant found in red wine), green tea extract (proven to help weight loss without a change in diet or exercise) and probiotics (proven to reduce belly fat through the positive effects on insulin and blood sugar). And don’t disregard fibre, says Dr. Penney, which will make you feel full longer and has been shown to help you lose weight.
That said, for a certain kind of patient who has tried everything and maybe can’t shed the last few pounds, garcinia could be an option. “I can’t say something won’t work for you,” says Dr. Gillis. But, like anything else, you should discuss your plan with your doctor first. “If it works for you, that’s great, provided that it’s safe,” he says.
Possible side effects
This is a very important and complicated caveat. In fact, since garcinia is officially a supplement, not a drug, it’s not regulated for safety or effectiveness by Health Canada or the U.S. Food and Drug Administration. Though almost 900 subjects in 18 clinical trials are enough to validate the safety of HCA for the public, certain side effects have been reported, including nausea, dizziness, dry mouth, diarrhea and headache. None of these is listed on my bottle or the Purely Inspired website.
So I learn the hard way. On day one, following a half-hour workout and a healthy veggie-filled lunch, I am feeling lightheaded by 2 p.m. and have a headache by 4. After my dinner dose of garcinia, my head still pounding, I go to bed early and hope that tomorrow is better. When day two gives me stomach aches and day three makes me bloated, I decide that garcinia isn’t working for me and take Dr. Gillis’s advice: “If you have any symptoms at all, stop taking it.” So I do and, for good measure, I step back onto the scale. I’m exactly the same weight I was, with one-quarter of a pound to boot – I’d like to think it’s water weight.
Can Garcinia Help You Lose Weight?
If only weight loss were as easy as popping a dietary supplement that’s natural and safe. Garcinia cambogia has long been touted as that panacea. This tropical fruit, grown in Africa and Asia, contains hydroxycitric acid (HCA), a long-time ingredient in many weight loss formulas, which was first identified in the late 1960s. Some lab and animal research suggests that the HCA (and possibly other compounds) in garcinia may help promote weight loss by suppressing appetite and inhibiting the storage of excess calories from carbohydrates as fat.
But there has been little good research in humans on garcinia’s effect on weight. Moreover, HCA has an effect only when people eat meals high in carbs (not fat), and it is short-acting, so it has to be taken about an hour before eating. Even then, the effect may not be significant.
The Natural Standard database (now called Natural Medicines), which reviews evidence about supplements and other alternative and complementary products, concluded that the evidence about garcinia and weight is conflicting and unclear. Similarly, the National Center for Complementary and Integrative Medicine (part of the National Institutes of Health) found no convincing evidence that garcinia promotes weight loss.
A meta-analysis of clinical trials, published in the Journal of Obesity in 2011, found that garcinia extract produced only very small changes in weight. But the researchers noted that the studies reviewed were short (none longer than 12 weeks), small, and rife with methodological problems. So it’s unclear whether any weight loss was clinically relevant. Plus the analysis found side effects, including nausea and headaches.
In a 2014 study in Phytotherapy Research, researchers looked at 43 overweight and obese women who took garcinia extract or a placebo daily for two months. There was no significant change in weight, body fat, or waist-to-hip ratio. There was also no change in leptin, a hormone that inhibits hunger.
Risks of garcinia
What’s most concerning about garcinia is evidence from human case reports as well as animal studies showing adverse effects in the liver. For instance, an animal study in the World Journal of Gastroenterology in 2013 found that garcinia can induce liver damage by increasing inflammation, free radical formation, and the formation of excess connective tissue, indicating that some pathological process was occurring.
In the Annals of Hepatology in 2016, a case report focused on a 52-year-old woman who took garcinia for weight loss for almost a month who was hospitalized with acute liver failure that required a liver transplant. The researchers concluded that the supplement was most likely the culprit. Similarly, in another case report in 2016, published in the World Journal of Gastroenterology, a 34-year-old man who had been taking garcinia for five months developed liver failure and needed a liver transplant.
A different type of adverse effect was described in a 2014 case report in the Journal of Medical Toxicology, which looked at a 35-year-old woman who went to the emergency room because of profuse sweating, difficulty speaking, hypertension, and a rapid heart rate. She had been taking garcinia as well as a type of antidepressant (a selective serotonin reuptake inhibitor, or SSRI) that boosts levels of serotonin, a key brain chemical. The doctors diagnosed her with serotonin toxicity and attributed it to an interaction between the antidepressant the HCA in garcinia, which can also increase serotonin levels.