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Many people have turned to weight loss supplements to help them lose weight. But do these supplements work?
Many men and women who have been on a diet for months without any success and feel like they are getting nowhere, often try out a weight-loss supplement. It is important that you know that these supplements can be dangerous if not taken as instructed and healthy lifestyle choices need to be made as well.
Weight-loss supplements come with all sorts of exaggerated promises, but many of them are not backed by evidence. In order to find out whether Garcinia Cambogia falls into this category, or if it can actually help you burn fat safely and effectively, we’ve checked the evidence behind it.
Here are the key facts you should know about Garcinia Cambogia for weight loss.
What is Garcinia Cambogia?
Garcinia Cambogia, also called Malabar tamarind, is a small pumpkin-shaped fruit that is popular in Southeast Asia. It has been used for centuries to help with weight loss and reduce appetite.
Garcinia cambogia extracts can be found in capsule form, or as an ingredient in other weight loss products such as meal replacement bars or shakes – this includes products like Purely Inspired’s Garcinia Cambogia and Nature’s Science Garcinia Cambogia.
One of the most effective uses for Garcinia is to take it before meals. This helps reduce cravings and prevents calorie overload by keeping you fuller longer.
There are many benefits to taking this supplement, but it’s important to remember that there can also be side effects if not taken correctly or if you have other medical conditions (more on this in a second).
How Garcinia Cambogia Works to Help You Lose Weight
Garcinia Cambogia is a popular ingredient in weight-loss supplements, and has been used for centuries in traditional Asian medicine for weight loss specifically.
The peel of Garcinia contains a natural substance called HCA or hydroxycitric acid which has been shown to inhibit fat production and promote weight loss.
Studies show that HCA blocks the fat production in the body by inhibiting an enzyme called Citrate Lyase. 
Garcinia Cambogia also works to boost the levels of serotonin in your body, leading to a decrease in appetite. It also increases the metabolism of fats and sugars so that they are burned off more quickly.
This results in benefits like reduced appetite and faster metabolism – leading to you burning more fat along the process. Let’s explain this in more detail…
Benefits of Garcinia Cambogia
As we’ve said, the active ingredients in Garcinia Cambogia help control calorie intake and reduce hunger.
Along with helping you lose weight, Garcinia Cambogia is also studied for these potential benefits:
- It is used to help balance the body’s cholesterol levels.
- Assists in lowering blood lipids and converting them into bile acids
- It also has anti-inflammatory properties that may help with conditions like arthritis, ulcers, and asthma.
The benefits of Garcinia Cambogia, including its purported weight-loss benefits, are still being studied extensively. Here’s what the current evidence says;
Garcinia Cambogia for Weight Loss: The Research
The research on Garcinia Cambogia for weight loss has been mixed. Studies have shown that it can be a highly effective weight-loss tool when taken in conjunction with a healthy diet and exercise program.
Many say that Garcinia Cambogia is one of the most effective weight loss supplements on the market today, but does the evidence support these claims? To an extent, yes.
The current research points to Garcinia Cambogia being effective for promoting fat burning in the body as well as appetite suppression.
The most recent study from 2012 studied the effects of Garcinia on overweight people with a BMI over 27. Participants were given Garcinia or a placebo for 12 weeks, and were told to consume 1,500 calories per day. People who took Garcinia lost about four pounds more than those who took the placebo. 
Another trial was performed in 2005 by a team of researchers at the University of Sydney, Australia. The study tested for any side effects of Garcinia Cambogia supplementation. The results found that there were no significant side effects associated with Garcinia Cambogia and that it is a safe alternative to other weight-loss pills. However, the study did find that there are some people who may be more sensitive to its effects than others. Or as we like to say here, “your mileage may vary.”
Garcinia Cambogia Dosage – How Much Should You Take Per Day?
The recommended dose of Garcinia for weight loss varies. It depends on the type of Garcinia you’re using, as well as numerous other factors.
That said, the general recommended dose of Garcinia Cambogia is 500mg per day. Watch out when taking Garcinia Cambogia on an empty stomach as this is known to cause nausea in some people.
What is Garcinia’s safe maximum daily dosage? People are advised to take no more than 1000-1250 mg per day (according to the latest research). That’s about one teaspoon at a time, two or three times per day. If you’re unsure, you should consult your physician to determine what the right dosage is for you.
What are the Negative Effects of Garcinia Cambogia?
Garcinia Cambogia has been shown to have fewer side effects than other diet pills. It is a safe supplement, but people with low blood sugar levels should use caution when taking it.
Some of the Garcinia Cambogia side effects are minor and go away quickly. This includes nausea, headache, diarrhea. If you do experience any side effects, discontinue use and speak to your physician before taking it again.
Can Garcinia Cambogia Cause Anxiety?
There is a lot of talk about Garcinia Cambogia and its ability to cause anxiety. However, most studies don’t support this notion.
Some experts speculate that anxiety might be the result of Garcinia’s effects on serotonin – the brain’s mood-regulating neurotransmitter. People who already have high serotonin levels might experience restlessness and unease when taking Garcinia.
Again though, the current scientific evidence tells us this: while Garcinia Cambogia may lead to some weight-loss in the short term, there is no evidence to show it will cause anxiety at all with prolonged use.
Garcinia cambogia extract is a natural ingredient that has been shown to suppress appetite and increase satiety. It also boosts serotonin levels, which suppresses sugar cravings and regulates mood. Garcinia Cambogia is a supplement that can be purchased in the form of a pill, powder, or liquid.
Garcinia has been relatively well studied. The current research suggests that the supplement can help people lose weight, as long as they are dieting and exercising as well.
The only major side effect of Garcinia Cambogia is it can cause nausea or gastrointestinal distress for some people. But most if not all of the side effects can be avoided by sticking to the dosage recommendations.
There are some people who should not take Garcinia as it may cause problems with their health or current medications. In such cases, it’s best to check with your doctor before using it.
- Márquez F, Babio N, Bulló M, Salas-Salvadó J. Evaluation of the safety and efficacy of hydroxycitric acid or Garcinia cambogia extracts in humans. Crit Rev Food Sci Nutr. 2012;52(7):585-94. doi: 10.1080/10408398.2010.500551. PMID: 22530711.
- Onakpoya I, Hung SK, Perry R, Wider B, Ernst E. The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials. J Obes. 2011;2011:509038. doi:10.1155/2011/509038
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