Weight loss is a huge market among Americans. With our diets being so high in carbs, sugars and fats, it’s hard to keep our bodies healthy. This is why people typically start to look for a good solution.
Garcinia cambogia has become very popular for its seemingly all powerful weight loss benefits. However, can this small fruit really provide you with all of the benefits that it is claimed to?
We have researched everything about this ingredient that you need to know. Here you can find garcinia cambogia’s side effects, recommended doses, benefits, and more!
Best for those that: Want powerful, well rounded weight loss with no stimulants and/or want to give their body a good detox and improve digestive health.
Garcinia cambogia has a long history of traditional use in India and Southeast Asia. The rind and fruit pulp have been used to help preserve food and as a condiment. It is also a popular cooking ingredient, however, this popularity does not extend to eating it fresh.
Although it is known as Garcinia Cambogia, this is actually its old scientific name. It has been renamed Garcinia gummi-gutta
Along with its new name, new research has been done to find new benefits, investigate its safety, and test its efficacy.
HCA is short for hydroxycitric acid and is a derivative of citric acid. This chemical can be found in the peel of garcinia cambogia fruit. Currently, it is hypothesized that HCA is responsible for the majority of benefits from garcinia cambogia.
In supplements you can find garcinia extracts with anywhere from 20% to 60% of HCA. Most high quality supplements have garcinia cambogia that contains 50%-60% of HCA. These higher amounts are more recommended because they will provide you with stronger benefits.
If you want to lose weight and keep it off, we recommend using garcinia. It is a safe and effective solution for weight and fat loss. Plus, it affects multiple aspects of weight loss so you can get well rounded fat and weight loss benefits.
Taking garcinia can also be helpful for those of us who want to detox or improve digestive health. When used in supplementation, garcinia is a powerful treatment that can give you these benefits without causing side effects.
One of the most important parts of a supplement ingredient is what it can do for you. Learning the benefits of a supplement can help you know if it’s right for you. Plus, evaluating its claimed benefits can show you if it will actually be effective in the ways you would like it to be.
Garcinia cambogia is most commonly recognized for its ability to give people well rounded weight loss. It also comes with some lesser known benefits like supporting gut health and removing toxins.
Let’s evaluate some of the benefits garcinia is claimed to have and see if it is really as effective as people expect it to be.
Losing weight can make a big difference in your quality of life. Plus, it is a great way to reduce stress on bones, decrease risk of certain diseases, and Improve mobility.
So many people want to lose weight, but losing it by only using conventional weight loss methods can take years, not to mention you may not even be able to reach your goal. This is just one reason you may be interested in garcinia cambogia.
In one study, 50 women with a BMI of 25 or more were split into two equal groups. The groups were given a HCA supplement or a placebo every day for 2 months.
The group receiving treatment showed significantly more weight loss at an increased rate when compared to the placebo group. The loss of weight was determined to be due to a decrease in body fat.
It was concluded that HCA from garcinia is an effective treatment for weight and fat loss. (1)
Blocking the production of fat is a great example of how garcinia targets multiple aspects of weight loss. By stopping fat from being created, garcinia supplements don’t only help with weight loss, but can also prevent you from gaining the weight back.
Blocking fat production is a great way to help your body push fats all the way through your digestive system without absorbing and storing them. This allows your body to use the fat that has already been stored as energy.
In one study 44 subjects were split into a placebo group and a treatment group receiving garcinia cambogia supplements. Participants took their supplement or placebo everyday for 16 weeks.
When compared to the placebo, garcinia cambogia supplementation reduced abdominal fat accumulation. It was concluded that garcinia can be used to prevent fat production. (2)
A lot of people use garcinia in supplementation to help reduce weight. One of the ways that this supplement is able to accomplish this task is by reducing appetite.
When your appetite is suppressed you are less likely to overeat which can help you lose weight and keep it off. People really like to have appetite suppressing ingredients when they are selecting a weight loss supplement because they make it easier to only consume their target calorie intake.
In one study testing the efficacy of garcinia cambogia, a group of 28 healthy volunteers were randomly assigned to a treatment group and a placebo group. Subjects took their assigned supplement every day for a week.
The treatment group showed a reduction in hunger, an improvement in satiety, and an increase in fullness. (3)
Your digestive health is very important for your body’s overall health. The digestive tract is responsible for breaking down food and delivering all of the nutrients throughout your entire body. While this may be common knowledge, people often overlook the benefits healthy digestion can have.
Having a healthy digestive system can help you have a stronger immune system, healthier hair, clearer skin, and increase your energy levels.
Taking garcinia cambogia fruit extract as a supplement can help protect the gastric mucus lining your stomach from damage. This helps your digestive system by improving your stomach’s functions in the digestion process, plus it can prevent ulcers.
It is an effective treatment for decreasing acidity and increasing mucosal defence in gastric areas. (4)
Toxins can be a big issue for a lot of people without them ever realizing it. When your body needs to detox you’ll notice skin problems, digestive issues, frequent sickness, aches/pains, low energy, and fatigue.
Detoxing is the best way to improve your energy levels and get your body functioning properly. When you get a good detox, you can really feel the difference.
Giving your body a detox helps clean out the organs in your digestive system so they are better prepared to handle new toxins that come in from foods you eat, beverages you drink, and the air you breathe.
Garcinia has both gastroprotective effects and anti-inflammatory benefits. When taken orally it can help improve the excretion process of toxins. It is a safe treatment that causes no adverse events. (5)
When taking garcinia cambogia it is usually recommended to take between 900mg-1500mg a day. People typically split these amounts into 2-3 doses. It is also important to keep in mind that the garcinia extract you are using has about 50%-60% HCA.
When taken in these doses containing these HCA percentages you can receive maximum benefits without risking side effects.
Garcinia can be taken at any time of the day because it doesn’t have any stimulant or sedative effects. If you split your dose up throughout the day, we do recommend taking balanced amounts at times that are spaced out evenly.
Garcinia cambogia supplements are a pretty well studied product. It is a very safe ingredient to take in supplements and shouldn’t cause any negative side effects. Like all supplement ingredients, it is important to make sure you are taking it in proper doses.
Positive Side Effects:
Negative Side Effects:
Although it is usually recommended to take on an empty stomach, some people will take it with food if they are extremely sensitive to supplements. Unfortunately doing this can reduce the effectiveness of the supplement. We always recommend following the instructions on the supplement you are using.
At the end of the day, you’re the one who has to decide if a garcinia cambogia supplement is right for you. If you want well rounded weight loss, a thorough detox, or to improve your overall health, then we recommend using garcinia.
It is an all natural ingredient that has been tested for both its safety and effectiveness. When used at proper doses it should not cause any side effects, other than its positive benefits.
We highly recommend using garcinia cambogia, although, it is always important to make sure you are purchasing a high quality supplement from a reputable company.
Overall, we have found that this is a really good ingredient to see in supplements that are designed to help with weight loss and digestive health.
How Should I Take Garcinia Cambogia? We suggest taking garcinia cambogia on an empty stomach, 30-60 minutes before a meal. It can be taken at any time of the day. However, if the supplement you are using gives you a different recommendation, we always suggest following the supplement’s directions.
How Much Garcinia Cambogia Should I Take? We recommend taking 900mg-1500mg of garcinia cambogia everyday. It is best to take garcinia with 50%-60% HCA.
What Are The Different Ways I Can Take Garcinia Cambogia? The fruit can be hard to find and has quite a sour flavor, which is why we recommend taking it in supplements. Supplements are the best way to ensure you’re containing the right amount and are the easiest way to get its benefits.
Can I Take It On An Empty Stomach? Yes, and it is typically recommended to take garcinia supplements on an empty stomach, 30-60 minutes before a meal.
Will It Affect My Sleep? No, garcinia cambogia does not cause any negative side effects on sleep.
What’s The Best Time Of Day To Take Garcinia Cambogia? The time of day isn’t especially important when it comes to garcinia cambogia. We suggest following the instructions on the supplement you are using.
Can I take Garcinia Cambogia If I’m Pregnant? While this is an extremely safe ingredient, we don’t recommend taking any supplement while pregnant or nursing unless you have previously spoken about it with your doctor.