Get Your Personalized Supplement StackSupplement Stack Quiz

Garcinia Cambogia Rind Extract

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

Overview

Garcinia cambogia is a tropical fruit native to India and Southeast Asia, traditionally used in culinary practices and medicine. The supplement is derived from the fruit's rind, which contains (-)-Hydroxycitric acid (HCA), a compound believed to affect fat metabolism and suppress appetite. It is mainly used as a weight loss supplement, with moderate research maturity, evidenced by several systematic reviews and meta-analyses addressing its efficacy. While some studies indicate small, statistically significant weight loss results in short-term contexts, the clinical relevance and safety, especially over extended periods, remain areas of ongoing debate.

Benefits

Evidence suggests that Garcinia cambogia can incite small yet statistically significant weight loss. Meta-analyses indicate an average weight reduction of approximately -0.88 kg to -1.34 kg when compared to placebo. Additional effects include smaller reductions in BMI, fat mass percentage, and waist circumference. HCA may influence satiety through serotonin regulation, potentially increasing fat oxidation while simultaneously decreasing de novo lipogenesis. However, the overall effect sizes are small, often falling below 1 kg, raising questions about their clinical significance. The most observable benefits are noted in adult populations, primarily in short-term study settings.

How it works

The primary mechanism of action for HCA involves the inhibition of the enzyme adenosine triphosphate-citrate lyase, crucial for fatty acid synthesis and lipid metabolism. By blocking this enzyme, HCA reduces de novo lipogenesis and encourages fat oxidation. Additionally, it may influence appetite control through serotonin modulation, potentially enhancing feelings of fullness.

Side effects

Garcinia cambogia is generally considered safe for short-term use; however, long-term safety data are lacking. Common side effects include gastrointestinal issues such as nausea, diarrhea, and abdominal discomfort, occurring in over 5% of users. Less common effects may include headaches and dizziness, while no significant rare side effects have been reported. Caution is advised for those with diabetes or on blood sugar-regulating medications, as potential interactions might occur. Furthermore, Garcinia cambogia is contraindicated for pregnant and breastfeeding individuals due to insufficient safety data.

Dosage

Typical dosages for Garcinia cambogia range between 500 mg to 2,800 mg of HCA per day. Although an optimal dosage is not firmly established, doses of 1,500 mg to 2,000 mg are commonly used in clinical studies. It is often suggested that the extract be taken before meals to enhance appetite suppression and metabolic effects. There is no clearly defined maximum safe dose, but higher dosages exceeding 2,800 mg per day have not been widely studied. Absorption may be improved when taken with food, though definitive evidence is lacking.

FAQs

How long does it take to see results?

Results are typically observed within a few weeks to a few months.

Is it safe for long-term use?

Long-term safety data are limited, so caution is advised.

Can it be used with other weight loss supplements?

There is limited data on interactions with other supplements, so caution is advised.

What are the common side effects?

Gastrointestinal adverse events are the most common side effects.

What kind of weight loss can I expect?

Small but statistically significant weight loss, typically less than 1 kg.

Research Sources

https://onlinelibrary.wiley.com/doi/pdf/10.1155/2011/509038 – Onakpoya et al. conducted a systematic review and meta-analysis analyzing 23 trials on Garcinia cambogia, concluding that it induces a small but statistically significant weight loss over placebo, with an average reduction of -0.88 kg. The quality of evidence was moderate, however, with noted variability in study methods.
https://pubmed.ncbi.nlm.nih.gov/32951714/ – Golzarand et al. performed a dose-response meta-analysis reviewing 8 trials involving 530 subjects, demonstrating statistically significant weight loss, fat mass reduction, and decreased waist circumference with Garcinia cambogia compared to placebo, affirming moderate to high study quality.
https://pubmed.ncbi.nlm.nih.gov/21197150/ – Marquez et al. provided a comprehensive scientific overview of Garcinia cambogia, detailing its ethnobotanical uses and various biological effects, including its role in weight management and metabolic processes, thereby contributing valuable information on the fruit’s potential health benefits.