The Garcinia gummi-gutta species is a tropical fruit and the key extract ingredient for many weight loss products. This exotic fruit species is native to Indonesia, but is cultivated in many Southeast Asian and Western/Central African countries. Hydroxycitric Acid is the active ingredient harvested from the dried rind of the fruit. This is the chemical compound promoted by supplement advertisers for its purported weight loss effects, and the overall weight loss benefits of Garcinia Cambogia. If you’re looking for a full breakdown on Garcinia Cambogia, and what it is, check out our article on the plant, here.
How Is Garcinia Cambogia Thought To Work?
Garcinia’s rind contains the a naturally occurring chemical known as Hydryoxitic Acid or HCA for short. It has been researched since the 1960s but has only recently gained significant popularity. Clinical research has suggested that the HCA compound has various health and weight loss benefits. These suggested benefits include:
- Prevents Fat Storage
- Controls Hunger/Appetite
- Increases Exercise Endurance
- Digestive Health Support
These effects have been studied in animals for a number of decades. However, there is very limited research on humans. This lack of human trials makes it difficult to discern both its short-term and long-term benefits, as well as the possible side effects.
Weight Loss Benefits of Garcinia Cambogia
Garcinia has come into and out of favor in a matter of a decade. Studies from 2003 seemed to support the weight loss properties of Garcinia in a few areas, two of which we’ll talk about below.
Reported studies suggest that oral administration of Garcinia Extract allows Hydroxycitric Acid (HCA) to enter the blood stream. It is stated that this can potentially improve the endurance threshold of untrained women. In turn, this suggested that women may be able to exercise longer. Alternately, this appears to not be the case in men, some studies indicate.
There are discrepancies in the research over Garcinia’s weight loss advantages. One set of data proclaims there is no evidence suggesting extracts with 50% HCA (Hydroxycitric Acid) taken 8-12 weeks shows not reducing in energy expenditure or fat breakdown. In contrast, other reports state that taking it for 12 weeks may provide improvements to weight loss. Another study of a Garcinia Cambogia extract with 60% HCA suggests that consuming this supplement 30-60 minutes prior to 3 meals a day for 8 weeks along with healthy diet and exercise alone can provide additional weight loss benefits than with simple exercising and dieting. The inconsistencies may be based upon the dosage, duration of usage or formulation of specific Garcinia extracts.
It is difficult to measure the effectiveness of Garcinia Cambogia. This is due to the lacking research and evidence to establish more concrete evidence.
Achieving weight loss benefits with Garcinia is not thoroughly research. There are many factors that go into proper dosage and more testing is required to maximize the benefits it may have. Considerations for dosage and the effectiveness of results include:
- Other Factors
Consulting a physician is recommended due to the lack of scientific evidence on proper dosage. Bear in mind, products that are natural does not automatically make them safe. When taking supplements, ensure you follow the label accordingly. This will provide the best frame of reference when choosing an extract and measuring its effectiveness. It may also reduce any unwanted side effects that may occur when using Garcinia Cambogia Extracts.