Latin Names: Garcinia gummi-gutta. Garcinia cambogia is native to India and Southeast Asia. The fruit pulp and rind have long been used in Asian countries as a condiment and food preservative. The rind contains a chemical called hydroxycitric acid HCA , which has been studied for its effect on appetite.
Garcinia cambogia supplements with HCA are marketed for weight loss. Garcinia cambogia has also been promoted for relief of joint pain and digestive symptoms and to improve athletic performance.
How Much Do We Know? Several studies have investigated the effect of garcinia cambogia on weight loss in people. Less research has been done on other uses of garcinia cambogia.
Several dozen cases of liver toxicity have been reported in people who were taking products labeled as containing garcinia cambogia. What Have We Learned? It is derived from a fruit of the same name, also called Garcinia gummi-gutta or Malabar tamarind. The peel of the fruit contains high amounts of hydroxycitric acid HCA , which is the active ingredient believed to be responsible for most of its weight loss benefits 1. The fruit is so sour that it is generally not eaten fresh but rather used in cooking 2.
The peel of the fruit contains high amounts of hydroxycitric acid HCA , an active substance that has been shown to have some weight loss properties 3 , 4 , 5.
Garcinia cambogia supplements are made from extracts of the peel of the Garcinia gummi-gutta fruit. They contain high amounts of HCA, which is linked to weight loss benefits. Many high-quality human studies have tested the weight loss effects of garcinia cambogia. On average, garcinia cambogia has been shown to cause weight loss of about 2 pounds 0. That said, several studies have not found any weight loss advantage 9 , 11 , For example, the largest study — in people — did not find any difference in weight loss between those taking garcinia cambogia and the placebo group 9.
As you can see, the evidence is mixed. Garcinia cambogia supplements can produce modest weight loss in some people — but their effectiveness cannot be guaranteed.
Some studies have determined that garcinia cambogia causes modest weight loss, while other studies report no noticeable effects. Studies in rats show that those given garcinia cambogia supplements tend to eat less 17 , Similarly, some human studies have found that garcinia cambogia suppresses appetite and makes you feel full 5 , 13 , 14 , 19 , Since serotonin is a known appetite suppressant , higher blood levels of serotonin could reduce your appetite However, these results need to be taken with a grain of salt.
Other studies have observed no difference in appetite between those taking this supplement and those taking a placebo 10 , 11 , 12 , Human and animal studies show that it may lower high levels of fat in your blood and reduce oxidative stress in your body 24 , 25 , 26 , 27 , One study also suggests it may be especially effective at reducing the accumulation of belly fat in people who are overweight 8.
In one study, moderately obese people took 2, mg of garcinia cambogia daily for eight weeks and drastically improved several risk factors for disease 14 :. The supplement is also thought to boost levels of serotonin , a chemical in the body that acts as a neurotransmitter. Raising serotonin levels can suppress appetite, theoretically helping to reduce weight, says Haggans.
Because supplements are not subject to federal approval before going to market, the U. Food and Drug Administration FDA has not determined whether garcinia cambogia is safe for consumption and whether the claims manufacturers make about it are true. The National Institutes of Health U. Overall, the research on garcinia cambogia is conflicting, says Dr. For example, a meta-analysis published in the Journal of Obesity evaluated 12 randomized clinical trials of the supplement.
In another review article published in in the online journal Evidence-Based Complementary and Alternative Medicine, scientists found that garcinia cambogia had little to no effect on weight loss. Researchers have also found conflicting evidence over whether garcinia cambogia helps to reduce cholesterol in people who are overweight. Other types of fats, including high-density lipoproteins HDL , or good cholesterol ; low-density lipoprotein LDL , or bad cholesterol; total cholesterol; and body weight did not change.
In other research published in the Nutrition Journal , scientists gave people who were overweight either garcinia cambogia extract, soy leaf extract, which is another proposed weight loss supplement, or a placebo for 10 weeks. In addition to studying whether garcinia cambogia can help with weight loss and improve cholesterol levels , scientists have been trying to determine if the supplement can help improve blood sugar levels, according to a review of the literature published in April in the journal Fitoterapia.
Much of the research on blood sugar has been in mice, which while interesting, is preliminary evidence that requires further investigation and validation in humans, says Haggans.
Even data in humans can be conflicting, which is another reason more studies are needed, notes Rahnama. Overall, long-term side effects are unknown because clinical trials have been fairly short.
Reported side effects of garcinia cambogia are fairly mild and include headache, nausea, diarrhea, and upper respiratory symptoms like a stuffy nose, says Haggans. This means that some garcinia cambogia products may contain hidden ingredients, such as active compounds found in prescription drugs, as well as ingredients that have been removed from the market due to safety concerns 23 , For example, decreasing your intake of sweetened beverages, highly processed foods, and refined carbs, as well as increasing your intake of fiber , healthy fat, and proteins, are healthy ways to encourage weight loss.
Also, increasing your daily physical activity, getting enough sleep, and ensuring proper hydration by drinking enough water are smart ways to promote fat loss and overall health. Remember, although the market is saturated with products promising rapid weight loss, reaching a healthy weight is not supposed to be quick, especially when you have a lot of excess body fat to lose.
Research has called into question the safety and efficacy of garcinia cambogia and HCA supplements. Garcinia cambogia and its main organic acid HCA are popular dietary supplements used to boost weight loss.
Although the companies that market these products promise rapid weight loss, research shows that garcinia cambogia and HCA promote minimal fat loss at best. If you have extra weight to lose, skip the garcinia cambogia supplement and instead get healthier by making sustainable dietary and lifestyle modifications that support your overall health and help you reach your goals safely.
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