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Garcinia Cambogia Fruit Rind Extract

Also known as: Garcinia gummi-gutta, Garcinia cambogia, Malabar tamarind

Overview

Garcinia gummi-gutta, also known as Garcinia cambogia or Malabar tamarind, is a fruit native to India and Southeast Asia. The rind of the fruit is used as a flavoring agent in cooking and has been traditionally used for digestive issues and rheumatism. It is primarily known as a weight loss supplement due to its active component, (-)-hydroxycitric acid (HCA). HCA is believed to inhibit fat synthesis and enhance fat oxidation. Garcinia cambogia supplements are available in various forms, including capsules, tablets, and powders, often standardized to contain a specific percentage of HCA. Research on Garcinia cambogia is considered moderate, with several systematic reviews and meta-analyses assessing its efficacy and safety. While generally considered safe for short-term use, long-term safety data is limited, and caution is advised.

Benefits

Garcinia cambogia has been shown to offer several benefits, primarily related to weight management and lipid profiles. A systematic review and meta-analysis found that Garcinia cambogia significantly reduced body weight by -1.34 kg, BMI by -0.99 kg/m², percentage of fat mass by -0.42%, and waist circumference by -4.16 cm compared to placebo. Another meta-analysis indicated significant improvements in lipid profiles, including reductions in total cholesterol by -6.76 mg/dL and triglycerides by -24.21 mg/dL, as well as an increase in high-density lipoprotein cholesterol by 2.95 mg/dL. These benefits are generally observed in adult populations, particularly those with overweight or obesity. The effects on weight and lipid profiles appear to be more pronounced with longer durations of supplementation, especially beyond 8 weeks.

How it works

Garcinia cambogia's primary mechanism of action is attributed to (-)-hydroxycitric acid (HCA), which inhibits adenosine triphosphate-citrate lyase, a key enzyme in the synthesis of fatty acids, cholesterol, and triglycerides. This inhibition reduces de novo lipogenesis and increases fat oxidation. Additionally, HCA affects serotonin levels, which can influence satiety and food intake. Garcinia cambogia interacts with metabolic pathways involved in lipid metabolism and energy balance. Adenosine triphosphate-citrate lyase is the primary molecular target of HCA. The bioavailability of HCA from Garcinia cambogia extracts can vary, but it is generally absorbed and exerts its effects systemically.

Side effects

Garcinia cambogia is generally considered safe for short-term use, but long-term safety data is limited. Common side effects include gastrointestinal symptoms such as nausea, diarrhea, and abdominal discomfort. Uncommon side effects may include headaches, dizziness, and fatigue. Rare side effects include reports of acute liver injury, although these are not definitively linked to the supplement alone. Potential drug interactions exist with medications for diabetes, blood thinners, and other drugs that affect liver function. It is contraindicated in pregnancy and breastfeeding due to a lack of safety data, as well as in individuals with liver or kidney disease. Caution is advised for individuals with a history of mental health disorders due to potential effects on serotonin levels. There have been reports of potential toxicity, particularly in multicomponent formulations.

Dosage

Typical dosages of Garcinia cambogia extract range from 500 mg to 2,000 mg per day, with a minimum effective dose often around 1,000 mg per day. Optimal dosages are not well-defined, but doses between 1,000 mg to 2,000 mg per day have been used in clinical trials. There is no established maximum safe dose, but doses above 2,000 mg per day are not commonly studied. It is often recommended to take Garcinia cambogia before meals to potentially enhance its effects on satiety and fat metabolism. Extracts standardized to contain at least 50% HCA are commonly recommended. Bioavailability may be enhanced when taken with meals, particularly those high in healthy fats. A balanced diet and regular physical activity are recommended to enhance the supplement's effects.

FAQs

Is Garcinia cambogia safe?

Garcinia cambogia is generally safe for short-term use, but there are concerns about potential liver toxicity, especially with long-term use or in combination with other supplements. Consult a healthcare professional before use.

When should I take Garcinia cambogia?

It is recommended to take Garcinia cambogia before meals, but the exact timing is not critical. Consistency is key to experiencing potential benefits.

What results can I expect from taking Garcinia cambogia?

Users may experience moderate weight loss and improvements in lipid profiles over several weeks to months of consistent use, in conjunction with a healthy diet and exercise.

Is Garcinia cambogia a magic bullet for weight loss?

No, Garcinia cambogia is not a magic bullet. It should be used in conjunction with a healthy diet and regular exercise to achieve optimal results.

Who should avoid taking Garcinia cambogia?

Pregnant or breastfeeding women, individuals with liver or kidney disease, and those with a history of mental health disorders should avoid Garcinia cambogia.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/32951714/ – This systematic review and dose-response meta-analysis of eight trials (530 subjects) found that Garcinia cambogia significantly reduced body weight, BMI, percentage of fat mass, and waist circumference compared to placebo. The study highlights a nonlinear dose-response association and potential heterogeneity among studies, while following PRISMA guidelines for high-quality research.
https://magistralbr.caldic.com/storage/product-files/1604605024.pdf – This document appears to be a product file providing information on Garcinia cambogia. It likely includes details on its composition, potential uses, and safety considerations, although the specific findings would require a direct review of the document.
https://pubmed.ncbi.nlm.nih.gov/25732350/ – This review article provides a comprehensive overview of Garcinia cambogia, including its botanical aspects, ethnobotanical uses, phytochemical composition, and biological activities. It discusses the anti-obesity effects of Garcinia cambogia and also addresses potential toxicity concerns associated with its use.
https://www.sciencedirect.com/science/article/pii/S0965229920303393 – This source likely contains research or a review related to Garcinia cambogia, potentially covering its effects on weight loss, metabolism, or other health outcomes. A direct review of the article would be necessary to extract specific findings and conclusions.
https://pubmed.ncbi.nlm.nih.gov/38151892/ – This systematic review and meta-analysis, involving 623 subjects across 14 RCTs, found that Garcinia cambogia significantly reduced total cholesterol and triglycerides, and increased high-density lipoprotein cholesterol levels. The study notes that the effects were more pronounced beyond 8 weeks, while also acknowledging the short duration of analyzed interventions and significant heterogeneity.