Get Your Personalized Supplement StackSupplement Stack Quiz

Garcinia cambogia extract

Also known as: Garcinia cambogia, Garcinia gummi-gutta, Hydroxycitric acid, HCA, Malabar tamarind, Brindle berry

Overview

Garcinia cambogia extract is derived from the rind of the Garcinia cambogia fruit, native to Southeast Asia and India. Its active compound, hydroxycitric acid (HCA), is marketed as a weight loss and appetite suppression aid. It's a common dietary supplement intended to reduce fat and manage weight. Research spanning over two decades includes numerous randomized controlled trials (RCTs) and meta-analyses assessing its efficacy. However, the evidence quality is mixed, with many studies showing small or no clinically meaningful effects on weight loss. Garcinia cambogia is available in various forms, including capsules, tablets, and powders, typically standardized to contain 50-60% HCA. It is often sourced from the dried fruit rind.

Benefits

Some meta-analyses and RCTs suggest a small, statistically significant reduction in body weight, body mass index (BMI), percentage of fat accumulation (PFA), and waist circumference (WC) compared to placebo. However, the magnitude of weight loss is generally small, often less than 1 kg, and may not be clinically significant. Potential appetite suppression and decreased fat synthesis have been proposed but lack consistent clinical confirmation. Studies have primarily focused on overweight and obese adults, with no clear evidence supporting benefits in other populations. A systematic review found the effect size to be borderline statistically significant and not robust when considering only rigorous trials.

How it works

Hydroxycitric acid (HCA) is believed to inhibit ATP citrate lyase, an enzyme involved in converting citrate to acetyl-CoA, a precursor for fatty acid synthesis, potentially reducing lipogenesis. It may also reduce appetite by increasing serotonin levels, though this effect is not conclusively demonstrated in humans. The primary molecular target is ATP citrate lyase. HCA is absorbed in the gastrointestinal tract, but its bioavailability can vary depending on the formulation and the presence of other compounds.

Side effects

Garcinia cambogia is generally considered safe when used at recommended doses for short durations. Common side effects include mild gastrointestinal symptoms such as nausea and digestive discomfort. Uncommon side effects (1-5%) may include headache and dry mouth. No serious adverse events have been consistently linked to Garcinia cambogia in clinical trials. Potential interactions with medications affecting serotonin or blood sugar are possible, but data are limited. Caution is advised for pregnant or breastfeeding women and individuals with liver disease due to isolated case reports. Safety in children and the elderly is not well established.

Dosage

Studies typically use 500 mg to 1500 mg of HCA daily. Optimal dosage ranges are around 1000-1500 mg HCA per day, divided into multiple doses. There is no established maximum safe dose; doses above 2800 mg/day have not been well studied. It is often taken 30-60 minutes before meals to maximize appetite suppression. Standardized extracts containing 50-60% HCA are common. Co-administration with meals may reduce absorption; some formulations include calcium or potassium salts to improve stability. No specific cofactors are required.

FAQs

Is Garcinia cambogia effective for weight loss?

Evidence suggests only a small, clinically insignificant effect on weight loss compared to placebo. It should not be relied upon as a primary weight loss method.

Is it safe to take long-term?

Short-term use appears safe; however, long-term safety data are insufficient. Caution is advised for prolonged use.

When should it be taken?

Typically, it is taken before meals to potentially reduce appetite. Follow the specific product's instructions.

Are there any side effects?

Mild gastrointestinal symptoms are the most common. Discontinue use if you experience persistent or severe side effects.

Can it replace diet and exercise?

No; Garcinia cambogia should not replace lifestyle interventions. It is best used as a complementary approach to a healthy diet and regular exercise.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC3010674/ – This systematic review and meta-analysis examined the effect of Garcinia extract on weight loss. The review included multiple randomized controlled trials and found a small, borderline significant weight loss effect. However, the effect was not robust in sensitivity analyses, suggesting the overall evidence is weak.
https://pubmed.ncbi.nlm.nih.gov/32951714/ – This meta-analysis of randomized controlled trials (RCTs) found that Garcinia cambogia supplementation resulted in significant reductions in body weight, BMI, percentage of fat accumulation, and waist circumference compared to placebo. However, the authors noted variability in study quality and duration, which could affect the reliability of the findings.
https://onlinelibrary.wiley.com/doi/pdf/10.1155/2011/509038 – This systematic review and meta-analysis evaluated the efficacy of Garcinia cambogia for weight loss. The analysis included 12 RCTs and found a small, borderline significant weight loss effect. The authors concluded that the effect was not robust and that Garcinia cambogia was less effective than orlistat.
https://journals.lww.com/ebp/fulltext/2016/10000/is_garcinia_cambogia_more_effective_for_weight.19.aspx – This meta-analysis and evidence review assessed whether Garcinia cambogia is more effective for weight loss than diet and exercise alone. The review found no meaningful increase in weight loss over diet and exercise alone. The authors noted that some included RCTs were of poor quality, and the effect sizes were small.
https://www.mdpi.com/2072-6643/14/15/3077 – This study investigates the effects of Garcinia cambogia on metabolic parameters and body composition. The research suggests potential benefits in reducing body weight and improving lipid profiles, but the findings are not conclusive and require further validation through larger, well-controlled trials.