People often consume several natural ingredients for several health benefits. Garcinia Cambogia is one such fruit that has been widely consumed to lower body fat.
It is a traditional method to lose body fat and improve several metabolic activities. But, it could be harmful in some instances to the consumers, hence, complete knowledge of the fruit is essential to know its boundaries.
This article will discuss the important details of Garcinia Cambogia for its safe consumption.
What Is Garcinia Cambogia?
Garcinia Cambogia is a popular tropical fruit found in Southeast Asian countries like India. The small, pumpkin-shaped fruit has been highly famous worldwide for its natural fat-burning abilities[1].
The highly beneficial food item is popularly known as Malabar Tamarind in a few countries. Alongside the popular names, the tropical fruit has several other local names as well like brindle berry, etc.
The magical fruit contains an active compound called hydroxy citric acid, primarily found on its skin or rind. Like many other fruits, consuming the skin allows for the fruit’s highest benefits.
It is believed that the HCA compound may help[2] people by actively burning excess and unhealthy fat in the body.
Moreover, the compound controls several metabolic activities in the body like appetite control, enhanced energy levels, etc., that may help lower fat concentration.
Apart from offering weight loss benefits, the fruit may provide complementary benefits to the consumers, like lowering blood cholesterol and blood sugar, improving serotonin secretion, etc.
Hence, the fruit has gained higher popularity among its consumers.
How Is Garcinia Cambogia Beneficial In Lowering Body Weight?
Several studies have proven that Garcinia Cambogia naturally helps lose weight. The active compound, hydroxy citric acid (HCA), present in the fruit, has the most significant role in improving body weight.
The compound may impact the weight in multiple ways resulting in a considerable drop in overall body weight.
Burns Body Fat
Garcinia Cambogia naturally improves fat burning in the body. The HCA compound present in the fruit may enhance the body’s fat-burning potential by increasing metabolic activities.
The fruit supplements are also responsible for inhibiting a crucial enzyme, citrate lyase, required to produce fat in the body. Hence, as the fruit compounds start their activity, a significant drop[2] in fat level could be seen in the body resulting in weight loss.
Serotonin Suppresses Appetite
You might know that serotonin is essential for brain signaling and regulating other metabolic activities. Similarly, the hormone may reduce[3] an individual’s appetite, resulting in low food consumption.
Moreover, the hormone may help you feel full for longer. Hence, lesser food consumption would result in weight loss.
Benefits Of Garcinia Cambogia
Promotes Weight Loss
Garcinia Cambogia is a valuable supplement to lower[2] body weight. An important compound, HCA, present in Garcinia Cambogia, may help cut body weight by changing several metabolic activities like reducing appetite, etc.
May Boost Serotonin Level
Garcinia Cambogia has been linked to enhancing the serotonin level in the body. The food item contains a compound called HCA that may boost the production of serotonin.
Serotonin is an important hormone that plays a crucial role in brain signaling. Moreover, the hormone may play an influential role in regulating mood, anxiety, mental health, eating habits, etc.
May Lower Blood Cholesterol
The fruit could be a vital supplement to lower the risk of several heart conditions. It is believed that Garcinia Cambogia may help lower[4] LDL or bad cholesterol levels in the blood.
Additionally, the fruit may help lower triglycerides, a type of fat molecule in the bloodstream. The triglyceride deposition may constrict the blood vessels, increasing the risk of heart diseases.
May Boost Energy Level
Several studies have shown that people consuming Garcinia Cambogia may experience higher energy levels. Moreover, people taking Garcinia Cambogia before some activity may observe enhanced efficiency.
The boosted energy levels may improve the calorie burn in some individuals.
May Improve Athletic Performance
Garcinia Cambogia consumption is believed to improve athletic performance by enhancing endurance levels.
Moreover, the supplement also benefits gym enthusiasts by improving their activity at the gym and reducing the after-effects like fatigue, muscle soreness, etc.
May Treat Diabetes
Garcinia Cambogia could be an effective natural medicine to treat or improve[5] type 2 diabetes. Moreover, it may reduce the risk of developing diabetes in non-diabetic individuals.
Several reviews suggest that Garcinia Cambogia consumption may reduce inflammation, balance blood sugar, and improve insulin sensitivity to reduce diabetes symptoms.
Potential Side Effects Of Garcinia Cambogia
Garcinia Cambogia may offer you multiple benefits, but people may experience some side effects from Garcinia Cambogia supplements.
Generally, the side effects may arise due to excessive or heavy supplement consumption. In some cases, the supplement may badly interact with some medications and cause harm to the consumer.
Some of the common side effects observed due to Garcinia Cambogia supplement consumption are as follows:
- Dry mouth
- Dizziness
- Headache
- Nausea
- Diarrhea
- Digestive issues
- Skin rashes
- Cold symptoms
Some studies have revealed that Garcinia Cambogia may cause[6] liver damage in people. But, it is still a possibility due to a lack of evidence and research.
Moreover, the supplement may interact with some medications and cause complications in the existing health conditions. Hence, you should avoid taking Garcinia Cambogia if you consume the following drugs:
- Diabetes medicines
- Pain relief medicines
- Medicines for Psychiatric disorders.
- Serotonin-enhancing medications[7]
- Medications that are harmful to the liver.
Hence, you must consult the doctor before starting Garcinia Cambogia consumption to avoid serious health issues.
How To Consume Garcinia Cambogia?
You may consume Garcinia Cambogia raw, but people do not highly prefer it. Generally, the fruit is consumed as a supplement in different forms like capsules, tablets, liquid, and powder.
It is advised that you should consume a Garcinia Cambogia supplement 30-60 minutes before your meal to get the best results.
Several experts[8] believe up to 2800 mg Garcinia Cambogia supplement consumption per day would be safe for an individual. Hence, they may consider taking a 500 mg tablet or liquid before every meal to help lower body fat.
Garcinia Cambogia supplements with 50% and more HCA concentrations are highly advisable for consumption. Several studies have shown that supplements containing higher HCA concentrations have effectively cut down body fat.
Hence, you must choose Garcinia Cambogia supplements by seeing the HCA concentration to get better results. Some Garcinia Cambogia supplements contain other potent antioxidants like ginger and cinnamon that may complement weight loss.
The presence of ginger is responsible for enhancing metabolism and preventing bloating. Similarly, some people consume Garcinia Cambogia and apple cider vinegar to enhance weight loss.
Apple cider vinegar could help improve metabolic activities and enhance the feeling of fullness. Hence, you may consider other ingredients that may complement the effect of Garcinia Cambogia by consulting a healthcare specialist.
Precautions For Garcinia Cambogia Consumption
Besides side effects, the Garcinia Cambogia supplements may badly affect some existing issues or certain health conditions. Hence, as a precautionary measure, you must avoid taking Garcinia Cambogia to lose weight.
During Pregnancy And Breastfeeding Period
It is believed that the compounds found in Garcinia Cambogia, especially HCA, could be harmful during pregnancy and breastfeeding.
The compound may cause abnormalities in the condition, hence, you must avoid its consumption. But, no specific evidence has been found to complement the claim.
May Worsen Liver Conditions
As per a few studies, Garcinia Cambogia could harm[6] the liver. Moreover, people with existing liver conditions should avoid consuming the supplement, as it may worsen the current issue.
May Worsen Bipolar Disorder
Garcinia Cambogia is believed to worsen bipolar disorder. The supplement may increase[9] dramatic mood swings or mania, commonly seen in bipolar disorder patients.
Hence, you must avoid taking any supplement containing Garcinia Cambogia or HCA.
Is Garcinia Cambogia Consumption Safe For Weight Loss?
Garcinia Cambogia consumption may be safe for weight loss, but no specific claims have supported the statement. You may consume a specified amount of fruit or supplement to help enhance fat burning.
But, the Food and Drug Administration hasn’t approved Garcinia Cambogia consumption to lower body weight.
Additionally, in 2017, the Food and Drug Administration[10] warned people to avoid Garcinia Cambogia consumption, leading to severe liver problems in some people.
But, still, several companies manufacture products containing Garcinia Cambogia or HCA compound for weight loss. You may consider consuming the fruit in a limited quantity to avoid complications.
If you experience any side effects, immediately contact a doctor for further process.
Conclusion
Almost all supplements have some benefits and side effects for the consumers. Similarly, Garcinia Cambogia is one of the best fruit for weight loss but offers a few harmful side effects.
But, you may consider safe supplement consumption to avoid complications. Moreover, you may consult a dietitian or a doctor to take the best advice related to Garcinia Cambogia.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Garcinia Cambogia Last Updated: December 2020 Available from: https://www.nccih.nih.gov/health/garcinia-cambogia
- Kohsuke Hayamizu, Yuri Ishii, Izuru Kaneko, et al. Effects of garcinia cambogia (Hydroxycitric Acid) on visceral fat accumulation: a double-blind, randomized, placebo-controlled trial Curr Ther Res Clin Exp. 2003 Sep; 64(8): 551–567. doi: 10.1016/j.curtheres.2003.08.006
- Jörg-Peter Voigt, Heidrun Fink Serotonin controlling feeding and satiety Behav Brain Res. 2015 Jan 15;277:14-31. doi: 10.1016/j.bbr.2014.08.065. Epub 2014 Sep 16. Available from: https://pubmed.ncbi.nlm.nih.gov/25217810/
- P Mahendran, C S Devi Effect of Garcinia cambogia extract on lipids and lipoprotein composition in dexamethasone administered rats Indian J Physiol Pharmacol. 2001 Jul;45(3):345-50. Available from: https://pubmed.ncbi.nlm.nih.gov/11881574/
- Ting-Hsu Chen, May-Jywan Tsai, Yaw-Syan Fu, et al. The Exploration of Natural Compounds for Anti-Diabetes from Distinctive Species Garcinia linii with Comprehensive Review of the Garcinia Family Biomolecules. 2019 Nov; 9(11): 641. Published online 2019 Oct 23. doi: 10.3390/biom9110641
- Keri E Lunsford, Adam S Bodzin, Diego C Reino, et al. Dangerous dietary supplements: Garcinia cambogia-associated hepatic failure requiring transplantation World J Gastroenterol. 2016 Dec 7; 22(45): 10071–10076.Published online 2016 Dec 7. doi: 10.3748/wjg.v22.i45.10071
- Annette M. Lopez, Joshua Kornegay, and Robert G. Hendrickson Serotonin Toxicity Associated with Garcinia cambogia Over-the-counter Supplement J Med Toxicol. 2014 Dec; 10(4): 399–401.Published online 2014 Apr 4. doi: 10.1007/s13181-014-0390-7
- Understanding the Correct Dosage for Garcinia Cambogia Available from: https://myottawa.ottawa.edu/ICS/icsfs/4.html?target=8986f141-b9dd-4832-ae25-9b6c2f0dbf49
- David C Nguyen, Tysen K Timmer, Blair C Davison, et al. Possible Garcinia cambogia-Induced Mania With Psychosis: A Case Report J Pharm Pract. 2019 Feb;32(1):99-102. doi: 10.1177/0897190017734728. Epub 2017 Oct 5. Available from: https://pubmed.ncbi.nlm.nih.gov/28982303/
- Public Notification: Fruta Planta Life (Garcinia Cambogia Premium) contains hidden drug ingredient [11-20-2017] Available from: https://www.fda.gov/drugs/medication-health-fraud/public-notification-fruta-planta-life-garcinia-cambogia-premium-contains-hidden-drug-ingredient
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Michael has been in the male wellness industry for 25+ years. Before joining Working For Health as a full-time male wellness journalist, he contributed to multiple online portals in the male wellness field. Before that, he has been an assistant to several sexologists.