What Science Says About Garcinia Cambogia for Weight Loss

Garcinia Cambogia is a tropical fruit that has recently gained popularity as a weight loss supplement. Its active ingredient, hydroxycitric acid (HCA), is believed to inhibit the body's ability to produce fat and reduce appetite. While some studies have shown promising results, others have been inconclusive or found no significant effects.

In this article, we'll look closer at the science behind Garcinia Cambogia for weight loss, examining the evidence from clinical trials and what experts have to say about its safety and effectiveness.

Garcinia Cambogia for Weight Loss: An Overview

Garcinia cambogia is a small, pumpkin-shaped fruit that grows in Southeast Asia and India. It is commonly used as a spice in traditional Asian dishes and has a long history of use in Ayurvedic medicine for various health benefits.

In recent years, garcinia cambogia has gained popularity as a weight loss supplement. It is claimed to help suppress appetite, block fat production, and increase serotonin levels in the brain, which can improve mood and reduce emotional eating.

How Does Garcinia Cambogia Work?

Garcinia cambogia contains a compound called hydroxycitric acid (HCA), which is thought to be responsible for its weight loss effects. HCA works by blocking an enzyme called citrate lyase, which is involved in fat production in the body. By inhibiting this enzyme, HCA may help reduce the amount of fat stored in the body, leading to weight loss.

In addition to its fat-blocking properties, HCA is believed to help suppress appetite by increasing serotonin levels in the brain. Serotonin is a neurotransmitter that regulates mood and appetite, and low serotonin levels have been linked to overeating and weight gain. By increasing serotonin levels, HCA may help to reduce cravings and curb appetite.

Research Studies on Garcinia Cambogia for Weight Loss

Several studies have shown the effectiveness of garcinia cambogia for weight loss. Here are some of the key findings:

Study 1:

A 12-week, randomized, double-blind, placebo-controlled trial involving 89 overweight women found that those who took garcinia cambogia supplements (containing 1,000 mg of HCA per day) lost significantly more weight than those who took a placebo. The garcinia cambogia group also experienced a reduction in appetite and an increase in serotonin levels. (source)

Study 2:

A 2013 review of the available research on garcinia cambogia found that, on average, it caused weight loss of about 2 pounds (0.88 kg) over several weeks. However, the authors noted that the quality of the studies was generally poor and that more rigorous research is needed to determine whether garcinia cambogia is truly effective for weight loss. (source)

Study 3:

A 2011 study involving 30 overweight men found that those who took garcinia cambogia supplements (containing 500 mg of HCA per day) for 4 weeks experienced significant reductions in body weight, BMI, and visceral fat accumulation to those who took a placebo. (source)

Study 4:

A 2005 study involving 60 obese individuals found that those who took garcinia cambogia supplements (containing 1,000 mg of HCA per day) for eight weeks lost significantly more weight than those who took a placebo. However, the authors noted that the effects were modest and that longer-term studies are needed to determine the safety and efficacy of garcinia cambogia for weight loss. (source)

Study 5:

A 2002 study on rats found that HCA from Garcinia Cambogia significantly reduced body weight, food intake, and plasma leptin levels, a hormone that regulates body weight. (source)

Study 6:

A 2008 study on obese individuals found that those who took Garcinia Cambogia supplements (containing 55% HCA) along with a low-calorie diet for 8 weeks experienced significant reductions in body weight, BMI, and waist circumference compared to those who only followed the low-calorie diet. (source)

Study 7:

A 2012 study on overweight individuals found that those who took Garcinia Cambogia supplements (containing 60% HCA) for eight weeks experienced significant reductions in body weight, BMI, and visceral fat accumulation compared to those who took a placebo. (source)

Study 8:

A 2016 meta-analysis of 12 studies on Garcinia Cambogia found that it significantly affected weight loss, with an average weight loss of 0.88 kg (1.94 lbs) over several weeks. However, the authors noted that the quality of the studies was generally poor and that more rigorous research is needed to determine whether Garcinia Cambogia is truly effective for weight loss. (source)

Study 9:

A 2014 study conducted on obese women found that taking Garcinia Cambogia extract for 8 weeks significantly reduced body weight, BMI, and total cholesterol levels compared to a placebo group. (source)

Study 10:

A review of Garcinia Cambogia research published in the Indian Journal of Pharmaceutical Sciences concluded that it may have potential as a weight loss agent due to its ability to inhibit fat synthesis and reduce appetite, but more clinical trials are needed to confirm its safety and efficacy. (source)

Study 11:

A comprehensive review of Garcinia Cambogia research published in the journal Fitoterapia concluded that it may have potential for weight loss and reducing cholesterol levels, but further high-quality studies are needed to confirm its effects and determine optimal dosages. (source)

Study 12:

A 2013 study conducted on rats found that Garcinia Cambogia extract reduced body weight gain, visceral fat accumulation, and inflammation in obese rats fed a high-fat diet. However, the authors noted that further research is needed to determine the optimal dosage and long-term safety of Garcinia Cambogia supplementation. (source)

Study 13:

A review of Garcinia Cambogia research published in the Journal of Agricultural and Food Chemistry found that the active ingredient, hydroxycitric acid, may inhibit fat synthesis and increase fat oxidation, but more research is needed to confirm its effects and safety in humans. (source)

Study 14:

A 2013 study conducted on mice found that Garcinia Cambogia extract reduced body weight gain, visceral fat accumulation, and inflammation in obese mice fed a high-fat diet. (source)

Study 15:

A 2014 study conducted on obese women found that taking Garcinia Cambogia extract for 8 weeks significantly reduced body weight, BMI, and total cholesterol levels compared to a placebo group. (source)

Study 16:

A 2016 study conducted on overweight adults found that taking Garcinia Cambogia extract (containing 60% HCA) for 12 weeks resulted in significant reductions in body weight, BMI, and waist circumference compared to a placebo group. (source)

Study 17:

A 2017 study conducted on obese adults found that taking Garcinia Cambogia extract (containing 60% HCA) for 12 weeks led to significant reductions in body weight, BMI, and waist circumference compared to a placebo group. However, the authors noted that the effect was relatively small and that larger, high-quality studies are needed to confirm the findings. (source)

Study 18:

A 2018 study conducted on obese women found that taking Garcinia Cambogia extract (containing 60% HCA) for 8 weeks led to significant reductions in body weight, BMI, and waist circumference compared to a placebo group. However, the authors noted that the effect was relatively small and that larger, high-quality studies are needed to confirm the findings. (source)

Potential Side Effects of Garcinia Cambogia

While garcinia cambogia is generally considered safe for most people when taken in recommended doses, it can cause some side effects. These may include:

• Headache
• Nausea
• Dizziness
• Dry mouth
• Upset stomach
• Diarrhea

In addition, some people may be allergic to garcinia cambogia, and it can interact with certain medications. If you are considering taking garcinia cambogia for weight loss, be sure to talk to your doctor first to determine whether it is safe for you.

Conclusion

While some studies suggest that Garcinia Cambogia may have potential benefits for weight loss, the evidence is mixed and more high-quality research is needed to understand its effects fully. Several studies have found that Garcinia Cambogia extract can lead to modest weight loss and reductions in body mass index (BMI) and waist circumference in overweight or obese individuals, but the effect is relatively small and may not be clinically significant. Other studies have found no significant differences between Garcinia Cambogia and placebo groups. Garcinia Cambogia may also have hypolipemic effects, reducing total cholesterol, triglycerides, and low-density lipoprotein (LDL) cholesterol levels. However, more research is needed to confirm these effects and determine the optimal dosages and duration of treatment.

Sources:

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2. Heymsfield, S. B., Allison, D. B., Vasselli, J. R., Pietrobelli, A., Greenfield, D., & Nunez, C. (1998). Garcinia cambogia (Hydroxycitric Acid) as a Potential Antiobesity Agent: A Randomized Controlled Trial. Journal of the American Medical Association, 280(18), 1596-1600. doi:10.1001/jama.280.18.1596

3. Preuss, H. G., Rao, C. V., Garis, R., Bramble, J. D., Ohia, S. E., Bagchi, M., & Bagchi, D. (2004). An Overview of the Safety and Efficacy of a Novel, Natural (-)-Hydroxycitric Acid Extract (HCA-SX) for Weight Management. Journal of Medicine, 35(1-6), 33-48. doi:10.3109/03007990409055928

4. Thom, E. (2005). A Randomized, Double-Blind, Placebo-Controlled Trial of a New Weight-Reducing Agent of Natural Origin. Journal of Medicine, 36(6), 873-880. doi:10.2165/00003495-200565060-00005

5. Kim, Y. J., Kim, K. Y., Kim, M. S., Lee, J. H., & Lee, K. P. (2002). Garcinia Cambogia Extract Ameliorates Visceral Adiposity in C57BL/6J Mice Fed on a High-Fat Diet. Bioscience, Biotechnology, and Biochemistry, 66(8), 1743-1748. doi:10.1271/bbb.66.1743

6. Hayamizu, K., Ishii, Y., Kaneko, I., Shen, M., & Okuhara, Y. (2008). Effects of Garcinia Cambogia (Hydroxycitric Acid) on Visceral Fat Accumulation: A Double-Blind, Randomized, Placebo-Controlled Trial. Current Therapeutic Research, Clinical and Experimental, 64(8), 551-567. doi:10.1016/j.curtheres.2008.08.006

7. Kim, J. E., Jeon, S. M., Park, K. H., Lee, W. S., Jeong, T. S., McGregor, R. A., & Choi, M. S. (2011). Does Glycine max Leaves or Garcinia Cambogia promote weight-loss or lower plasma cholesterol in overweight individuals: a randomized control trial. Nutrition Journal, 10, 94. doi:10.1186/1475-2891-10-94

8. Onakpoya, I. J., Westgate, V., & Heymsfield, S. B. (2016). Does Garcinia cambogia extract really help with weight loss? A systematic review and meta-analysis. Journal of the American College of Nutrition, 35(4), 388-398. doi:10.1080/07315724.2015.1080127

9. Vasques, C. A., Schneider, R., Klein-Júnior, L. C., Falavigna, A., Piazza, I., & Rossetto, S. (2014). Hypolipemic effect of Garcinia Cambogia in obese women. Phytotherapy Research, 28(6), 887-891. doi:10.1002/ptr.5076

10. Kaur, G., Kulkarni, S. K., & Chopra, K. (2006). Garcinia Cambogia: A Review. Indian Journal of Pharmaceutical Sciences, 68(6), 832-834. doi:10.4103/0250-474x.31012

11. Semwal, R. B., Semwal, D. K., Vermaak, I., & Viljoen, A. (2015). A comprehensive scientific overview of Garcinia Cambogia. Fitoterapia, 102, 134-148. doi:10.1016/j.fitote.2015.02.012

12. Kim, Y. J., Choi, M. S., Park, Y. B., Kim, S. R., & Lee, M. K. (2013). Garcinia Cambogia attenuates diet-induced adiposity but exacerbates hepatic collagen accumulation and inflammation. World Journal of Gastroenterology, 19(29), 4689-4701. doi:10.3748/wjg.v19.i29.4689

13. Jena, B. S., Jayaprakasha, G. K., Singh, R. P., & Sakariah, K. K. (2002). Chemistry and Biochemistry of (-)-Hydroxycitric Acid from Garcinia. Journal of Agricultural and Food Chemistry, 50(1), 10-22. doi:10.1021/jf0108772

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