Takeaways:
- Garcinia cambogia contains hydroxycitric acid (HCA), its main active compound
- The supplement claims to aid weight loss and suppress appetite
- Common side effects include digestive issues, headaches, and skin rashes
- Severe side effects like liver damage have been reported in some cases
- Garcinia cambogia may interact with certain medications
- More research is needed to fully understand its long-term effects
What is Garcinia Cambogia?
Garcinia cambogia is a tropical fruit found in Southeast Asia and India, also known as Malabar tamarind or brindle berry.[1] This fruit resembles a small pumpkin and can vary in color from green to yellow to reddish.
People in Southeast Asia and India have traditionally used Garcinia cambogia in their cooking for centuries. It is commonly added to curries and other dishes to create a more satisfying meal. The fruit’s rind has also been used in traditional medicine for various applications.
Garcinia cambogia has recently gained popularity as a weight loss supplement. Many people use it in an attempt to lose weight, which has led to more research into its effects and possible risks.
Active Compounds
The main active component in Garcinia cambogia is hydroxycitric acid (HCA), which is found in the fruit’s rind.[2] Supplement manufacturers extract HCA from the rind to use in their products.
HCA may affect the body by potentially blocking an enzyme called citrate lyase, which is involved in fat production.[3] It may also increase levels of serotonin, a brain chemical that influences mood and appetite.
Part of the Fruit | HCA Content |
---|---|
Rind | 10-30% |
Pulp | 1-2% |
Seeds | Trace |
Besides HCA, Garcinia cambogia contains other compounds like xanthones, benzophenones, and organic acids. Scientists are still exploring the potential effects of these substances on the human body.
Claimed Benefits
Weight Loss
Many people use Garcinia cambogia supplements to help with weight loss, believing it can burn fat and reduce appetite.[4] Some people consider it to be a very effective aid in weight management.
The idea behind using Garcinia cambogia for weight loss is that HCA may inhibit fat production and decrease hunger, potentially leading to reduced calorie intake and less fat storage. However, the evidence supporting these claims is not consistent.[5]
- Blocks fat-producing enzyme
- Increases fat burning
- Reduces appetite
- Lowers blood sugar and insulin levels
Appetite Suppression
Garcinia cambogia may influence how hungry a person feels. Some users report feeling less hungry after taking the supplement, which could lead to reduced food intake and weight loss.[6]
The appetite-reducing effect may be related to how HCA affects serotonin levels. Higher serotonin can cause a person to feel more satisfied after eating, potentially leading to less snacking and overeating.
Other Potential Benefits
People claim that Garcinia cambogia offers other health benefits, including lowering cholesterol, decreasing inflammation, and improving athletic performance.[7] Some also suggest it may help with managing diabetes and arthritis.
However, there is limited scientific evidence to support these other potential benefits, as most research has focused on weight loss.[8] More studies are necessary to confirm these additional health claims.
Common Side Effects
While many people use Garcinia cambogia without any issues, side effects can occur.[9] It is important to be aware of these possible issues before using the supplement.
Digestive Issues
Some of the most commonly reported side effects involve the digestive system. Users have reported:
- Nausea
- Stomach pain
- Diarrhea
- Constipation
These digestive issues may arise because Garcinia cambogia can alter how the body processes food.[10] The fruit’s high fiber content could also cause digestive discomfort in some individuals.
Headaches
Headaches are another frequently reported side effect of Garcinia cambogia.[11] Users may experience mild to moderate headaches, especially when first starting the supplement.
The exact reason for these headaches is unclear, but they could be related to changes in blood sugar or serotonin levels. Typically, these headaches tend to improve as the body adjusts to the supplement.
Skin Rashes
Some people may experience skin reactions after using Garcinia cambogia, ranging from mild itching to more noticeable rashes.[12]
These skin issues could be caused by allergic reactions. If you notice any unusual changes in your skin after using Garcinia cambogia, stop using it and consult a doctor.
Severe Side Effects
Though less common, some individuals have experienced serious side effects from Garcinia cambogia, which require immediate medical attention.
Liver Damage
Reports of liver problems associated with Garcinia cambogia have caused concern.[13] In some cases, people using the supplement have developed liver damage.[14]
Symptoms of liver problems might include:
- Yellowing of the skin or eyes (jaundice)
- Dark urine
- Abdominal pain
- Fatigue
- Nausea
If you notice any of these symptoms, stop using Garcinia cambogia immediately and seek medical help. The precise cause of the liver damage is not fully known, but it is a serious concern.
Serotonin Toxicity
Garcinia cambogia may increase serotonin levels in the brain.[15] While this can have some benefits, too much serotonin can be harmful.
Serotonin toxicity, also known as serotonin syndrome, can occur when serotonin levels become excessively high.[16] This is more likely if you are taking other medications that also affect serotonin.
Symptoms of serotonin toxicity include:
- Agitation
- Confusion
- Rapid heart rate
- High blood pressure
- Dilated pupils
- Muscle rigidity
This condition needs prompt medical treatment. It is particularly risky for individuals using antidepressants or other drugs that affect serotonin.
Who Should Avoid Garcinia Cambogia?
Certain groups of people should exercise extra caution when considering Garcinia cambogia, and in some situations, it’s best to avoid it entirely.
Pregnant and Breastfeeding Women
It is generally safest to avoid Garcinia cambogia if you are pregnant or breastfeeding.[17] There isn’t enough research to determine whether it is safe for developing babies or infants.
The effects of HCA on pregnancy and breastfeeding are not well-understood. Until further studies are conducted, doctors advise against using this supplement during these periods.
People with Liver or Kidney Issues
Individuals with existing liver or kidney problems should avoid using Garcinia cambogia.[18] These organs play a vital role in processing and removing substances from the body.
The supplement may place additional stress on already weakened organs, potentially worsening existing conditions or causing new complications.
Diabetics
Garcinia cambogia might affect blood sugar levels, which could be problematic for individuals with diabetes who need to maintain stable blood sugar.[19]
If you have diabetes and wish to try Garcinia cambogia, speak with your doctor first. They can advise you on any potential risks and needed precautions.
Drug Interactions
Garcinia cambogia can interact with various medications, potentially altering how those drugs work or increasing the chance of side effects.
Medication Type | Potential Interaction |
---|---|
Antidepressants | Increased risk of serotonin toxicity |
Statins | Increased risk of muscle breakdown |
Blood thinners | Altered effectiveness |
Diabetes medications | Changes in blood sugar levels |
Iron supplements | Reduced iron absorption |
Always inform your healthcare provider about all the supplements you are taking, including Garcinia cambogia and other “natural” products.
Dosage and Administration
There isn’t a standard dosage for Garcinia cambogia supplements, as different products contain varying levels of HCA.[20]
Most studies have used doses between 900 and 1500 mg of HCA per day, usually divided into 2 or 3 doses before meals.[21]
Factors that may affect the appropriate dosage include:
- Body weight
- Overall health
- Specific health goals
- Tolerance to the supplement
Steps for safe supplement use:
- Start with a low dose
- Gradually increase if needed
- Take before meals as directed
- Don’t exceed the recommended dose
- Monitor for any side effects
Quality and Safety Concerns
The supplement market is not strictly regulated, which means the quality of products can vary significantly.[22]
Some Garcinia cambogia supplements might:
- Contain less HCA than claimed
- Include unlisted ingredients
- Be contaminated with harmful substances
To select a high-quality supplement:
- Look for products certified by third-party organizations
- Check the ingredient list carefully
- Choose supplements made in FDA-registered facilities
- Read customer reviews and ratings
- Consult a healthcare provider for recommendations
Alternatives to Garcinia Cambogia
If you’re looking to manage your weight, there are alternatives to Garcinia cambogia. Some of these might be safer or more effective.
Other weight loss supplements include green tea extract and conjugated linoleic acid (CLA). However, like Garcinia cambogia, more research is needed to understand their effects.
Natural alternatives for weight management:
- Eating a balanced, nutrient-rich diet
- Regular physical activity
- Getting enough sleep
- Managing stress
- Staying hydrated
It’s important to remember that there is no magic solution for weight loss. Sustainable weight management comes from lifestyle adjustments and healthy routines.
Research and Scientific Evidence
Scientific studies on Garcinia cambogia have had mixed outcomes. Some studies indicate potential benefits, while others show no significant effects.
A 2011 review of 12 studies found that Garcinia cambogia produced some small, short-term weight loss, but the results weren’t statistically significant.[23]
Another study in 2013 found no difference in weight loss between individuals taking Garcinia cambogia and those taking a placebo.[24]
Study | Participants | Duration | Results |
---|---|---|---|
Onakpoya et al. (2011) | 706 | 2-12 weeks | Small, non-significant weight loss |
Heymsfield et al. (1998) | 135 | 12 weeks | No significant difference from placebo |
Kim et al. (2013) | 86 | 10 weeks | Reduced visceral fat accumulation |
More research is necessary to fully understand the effects of Garcinia cambogia. In particular, long-term studies are lacking.
FAQs
Is Garcinia cambogia safe for long-term use?
Can Garcinia cambogia cause anxiety?
How long does it take to see results from Garcinia cambogia?
Does Garcinia cambogia interact with birth control pills?
Can Garcinia cambogia cause high blood pressure?
Is Garcinia cambogia FDA approved?
Conclusion
Garcinia cambogia has become popular as a weight loss aid, but its effects and safety remain debated. While some users report benefits, others experience mild to severe side effects.
Common side effects include digestive issues, headaches, and skin reactions.[30] More serious concerns, such as liver damage, have also been reported.[31] The supplement can also interact with certain medications, making it unsuitable for some individuals.
The scientific evidence for Garcinia cambogia’s effectiveness is not consistent.[32] More research is necessary to fully understand its long-term effects and potential risks.[33]
If you are thinking of taking Garcinia cambogia, consult your healthcare provider first. They can help you evaluate the potential benefits versus the risks based on your specific health situation.
Remember, a balanced diet and regular exercise are essential for maintaining a healthy weight. While supplements may seem like a simple solution, they are not a substitute for healthy habits.
Stay informed, prioritize your health, and make choices based on reliable information and professional advice. Your well-being is more important than any quick fix a supplement might offer.
These studies provide various perspectives on Garcinia cambogia’s effects and safety. They emphasize the need for more research to understand its potential benefits and risks.
As with any dietary supplement, it is important to approach Garcinia cambogia with caution. While some studies show potential benefits, others raise concerns about its safety and effectiveness.
Keep in mind that supplements are not as strictly regulated as medications, so their quality and safety can vary. Always choose products from reliable manufacturers and talk with a healthcare provider before starting any new supplement.
If you decide to try Garcinia cambogia, begin with a low dose and watch for any side effects. Stop using the supplement and seek medical attention if you experience any unusual symptoms.
Ultimately, a healthy lifestyle is most important for weight management and overall health. A balanced diet, regular exercise, sufficient sleep, and stress management are the foundations of wellness.
While supplements such as Garcinia cambogia may offer some support, they should not be relied upon as the only solution for weight loss or health issues. Always focus on sustainable, evidence-based approaches to health and wellness.
Stay informed, pay attention to your body, and consult closely with healthcare professionals to make the best decisions for your individual health needs. Your well-being is too important to leave to chance or unproven remedies.
The fruit is indeed native to these regions and is referred to by both ‘Malabar tamarind’ and ‘brindle berry’.
Source: “Garcinia cambogia attenuates adipogenesis by affecting CEBPB and SQSTM1/p62-mediated selective autophagic degradation of KLF3 through RPS6KA1 and STAT3 suppression” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9037513/
Supplement manufacturers generally extract HCA from the rind of the fruit due to its concentration.
Source: “Garcinia cambogia attenuates adipogenesis by affecting CEBPB and SQSTM1/p62-mediated selective autophagic degradation of KLF3 through RPS6KA1 and STAT3 suppression” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9037513/
In vitro and animal studies suggest this mechanism, but human studies are less consistent in showing significant fat production inhibition.
Source: “Updates on Antiobesity Effect of Garcinia Origin (-)-HCA” https://pubmed.ncbi.nlm.nih.gov/23990846/
The perception of Garcinia cambogia as a weight loss aid drives its widespread use as a supplement.
Source: “Risks Associated with the Use of Garcinia as a Nutritional Complement to Lose Weight” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7911601/
Clinical trials on Garcinia cambogia have yielded varying results, with some showing minimal or no effect on weight loss compared to placebo.
Source: “The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials” https://pubmed.ncbi.nlm.nih.gov/21197150/
While some users have noticed a decrease in appetite, it’s not consistently observed in all individuals taking the supplement.
Source: “The effects of 2-week ingestion of (–)-hydroxycitrate and (–)-hydroxycitrate combined with medium-chain triglycerides on satiety, fat oxidation, energy expenditure and body weight” https://pubmed.ncbi.nlm.nih.gov/11443511/
Though these claims exist, most studies focus on weight loss, and there’s limited rigorous scientific evidence to back these other purported benefits.
Source: “Risks Associated with the Use of Garcinia as a Nutritional Complement to Lose Weight” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7911601/
Studies that examine Garcinia cambogia have largely focused on weight loss with less attention to its other effects such as cholesterol or inflammation.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/
Individual responses to Garcinia cambogia can vary, and while many experience no adverse effects, others may encounter side effects.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/
The exact mechanisms are not fully understood, but its compounds or high fiber content may contribute to digestive changes.
Source: “Garcinia cambogia attenuates adipogenesis by affecting CEBPB and SQSTM1/p62-mediated selective autophagic degradation of KLF3 through RPS6KA1 and STAT3 suppression” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9037513/
Headaches are among the more commonly reported adverse effects associated with the use of Garcinia cambogia supplements.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/
These reactions might suggest an allergic response to components within the Garcinia cambogia supplement.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/
Instances of liver damage have been reported, although the precise cause and contributing factors remain unclear.
Source: “Dangerous dietary supplements: Garcinia cambogia-associated hepatic failure requiring transplantation” https://pubmed.ncbi.nlm.nih.gov/28018115/
This highlights the potential for serious adverse effects in a subset of users.
Source: “Dangerous dietary supplements: Garcinia cambogia-associated hepatic failure requiring transplantation” https://pubmed.ncbi.nlm.nih.gov/28018115/
While HCA is believed to influence serotonin, the degree and its direct implications need further research.
Source: “Serotonin toxicity associated with Garcinia cambogia over-the-counter supplement” https://pubmed.ncbi.nlm.nih.gov/24699886/
This serious condition can result from an overabundance of serotonin in the brain.
Source: “Serotonin toxicity associated with Garcinia cambogia over-the-counter supplement” https://pubmed.ncbi.nlm.nih.gov/24699886/
The potential effects on fetal or infant development are not well understood, advising caution.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/
Garcinia cambogia may further tax already compromised organs.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/
Such effects could complicate glucose control for individuals with diabetes.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/
The variation in HCA content among products makes a standard dosage impossible.
Source: “Garcinia cambogia attenuates adipogenesis by affecting CEBPB and SQSTM1/p62-mediated selective autophagic degradation of KLF3 through RPS6KA1 and STAT3 suppression” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9037513/
This dosage range is frequently used in research to investigate Garcinia cambogia’s effects.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/
This can impact the consistency and safety of Garcinia cambogia products.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/
The review indicated that while some weight loss was observed, it was small and not statistically significant.
Source: “The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials” https://pubmed.ncbi.nlm.nih.gov/21197150/
This randomized controlled trial revealed that Garcinia cambogia did not outperform a placebo for weight loss.
Source: “Does Glycine max leaves or Garcinia Cambogia promote weight-loss or lower plasma cholesterol in overweight individuals: a randomized control trial” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3189865/
Most studies focus on shorter durations, leaving questions about prolonged use unanswered.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/
This may be related to its potential impact on neurotransmitter levels.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/
Due to limited data, caution is advised when combining these substances, and medical advice is warranted.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/
This effect, if present, might not be uniform across all users.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/
FDA regulation does not extend to approval in the way it does for medications.
Digestive problems, headaches, and skin reactions are commonly seen adverse effects.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/
This is a serious safety concern, though relatively less common.
Source: “Dangerous dietary supplements: Garcinia cambogia-associated hepatic failure requiring transplantation” https://pubmed.ncbi.nlm.nih.gov/28018115/
Some studies show minimal or no effect, while others show slight weight loss, making the evidence inconsistent.
Source: “The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials” https://pubmed.ncbi.nlm.nih.gov/21197150/
Current data is insufficient to definitively assess long term outcomes and risks.
Source: “An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management” https://pubmed.ncbi.nlm.nih.gov/18084863/