What is Garcinia Cambogia? Benefits, Safety And Side Effects

Garcinia cambogia is a weight reduction supplement. Extracted from a tropical fruit called Malabar tamarind which also has the same name — garcinia cambogia — used to be a traditional sour flavour in meal. In today’s world, it is popularly known for its effect on weight loss.

It contains Hydroxycitric Acid (HCA), a biologically active substance in its skin. This is the active ingredient responsible for the effect of weight loss as shown in series of studies. As the world’s most popular weight reduction supplement, garcinia cambogia has over one million Google search query every month.

Not surprisingly, series of studies has been carried out on garcinia cambogia in both humans and animals. It was revealed to greatly affect appetite and weight regulation in two ways – fat production and cravings.

Garcinia cambogia blocks fat producing enzyme Citrate lyase which subsequently makes fat production difficult for the body while increasing the level of serotonin, the hormone responsible for appetite. Increase in serotonin level implies reduced appetite and fewer cravings.

However, animal studies show that garcinia cambogia repeatedly causes major weight reduction in belly fat. This happens no matter the mechanism used.

Garcinia cambogia also reduces inflammation, improves antioxidant status and reduces cholesterol. But it should be understood that what works in test animals doesn’t work the same way in humans. Nonetheless, garcinia cambogia has been shown to reduce craving and production of fat in test animals.

Other Benefits Of Garcinia Cambogia

It has been shown that garcinia cambogia is a powerful weight reduction supplement but it has other health related benefits.

As an example, it was shown that it can reduce LDL cholesterol, lower triglycerides and increase the much better cholesterol – HDL. In one study, it was shown to reduce belly fat which is the harmful fat that causes diseases.

However, it should be noted that studies showed mixed results but, it was proved that garcinia cambogia can reduce belly fat and on the other hand, improve series of risk factors responsible for heart diseases.

Having discussed the health benefits of garcinia cambogia, the next point of discussion will then be: what to buy and dosage instructions.

Like most common health supplements, garcinia cambogia can be bought at most health food stores. It is recommended that you get a brand that has 50% or 60% of hydroxycitric acid. The quality of supplements is extremely variable. There have been many cases of fraud in the supplement industry because they are not regulated by the FDA. An independent company helped out by testing the content of hyroxycitric acid of different brands of garcinia cambogia. The result of their findings can be found here

The findings showed that Nutrigold Pure Garcinia, a product on Amazon with over 1000 reviews from real customers, got the best result.

Despite the fact that I prefer not to recommend specific brands, Nutrigold Pure Garcinia is what I would have personally used if I wanted to tried it out.

Most importantly, the best way of taking garcinia cambogia should be broken down into precise details. Take garcinia cambogia by

1. Getting a brand with 50% or 60% HCA (This is very crucial; you don’t want to forget this!)
2. Three times a day, take 500 mg.
3. Take it 30 to 60 minutes before meals.

The dosage instructions may vary per brands; it is therefore advisable you read the label to know the specific instruction outlined by them.

Safety And Side-Effects

According to a 2012 review,  garcinia cambogia was found not to have any serious side effects. Nonetheless, those who take it are likely to experience digestive problems compared to those who don’t.

Other side effect commonly reported includes dizziness, dry mouth, diarrhoea and headaches.

Before taking garcinia cambogia, it is advisable you consult with a doctor especially if you have a medical condition or at that moment, taking any medications. Additionally, avoid taking it if you’re breastfeeding or indeed pregnant.

Should You Try Garcinia Cambogia?

In line with the studies, garcinia cambogia may have small effects on weight reduction. You may have a weight loss of two pounds over a period of several weeks.

Garcinia cambogia, like most weight reduction supplements, is not effective on its own. It requires you eating healthy, exercising and sleeping very well.

Also, in the event you would like to slim down and keep it away, then you must modify your lifestyle for the long term. As we all know, short term “diets” brings nothing other than short term results.