How does Garcinia Cambogia Work?
Many animal studies showed consistently that Garcinia Cambogia extract leads to significant weight loss. The benefits of Garcinia Gambogia are:
- Appetite Suppressant. A reduction in subject hunger sensations and an increase in satiety and fullness by increasing serotonin in the body (1)
- Blocking forming fat from carbohydrates. When you eat carbohydrates, excess carbohydrates converts to fat and stores in your body, especially in your belly part! (2)
- Reduce fat accumulation in the body (3)
Is It Working For You?
The next question is if it will also work for humans. A review of the literature on the effect of HCA in humans are not consistent. Some reports there is no difference in weight loss between people who took HCA and didn’t. Some reports say it is working for maintaining weight and suppress appetite but not decrease weight. Others claim it does help losing weight: suppress appetite, lower fat and cholesterol and lose weight.
To be effective, the HCA must be absorbed in the body when humans take it. When the HCA is extracted from Garcinia Cambogia, it becomes salt form. Calcium (Ca) is usually used to make the salt form but that form is not absorbed in the body well. The absorption is better when a portion of salts are in potassium (K) or magnesium (Mg) form. Many studies are done without proper HCA and their result are inconclusive (4).
Another thing is to take the extract on an empty stomach. The HCA can bind to some components in the meal and be inactivated, which will reduce the effectiveness of HCA (5). To have the same effectiveness, you should take more HCA after meal than before meal.
The last puzzle piece is coming from the research done in rats. There indicated that higher levels of HCA are required to produce significant weight loss, and that divided daily doses are significantly more effective than single daily doses (6). The human equivalent of that dosage is 2700 mg of HCA or 4500 mg of Garcinia Cambogia extractat 60% HCA. If you want to suppress your appetite or reduce calorie intake, low dosage of HCA would be ok. However, to lose significant weight high dosage of 2,700 mg of HCA per day is recommended.
When the all the right conditions met, one of the research showed body weight and BMI decreased by 6.3% after 8 weeks (6)
Are They Safe to Use?
Garcinia Cambogia appears to be safe. There are no serious side effects, only some reports of mild digestive issues (7). Many manufacturers of Garcinia Cambogia pills recommend to take 1,000 – 1,500 mg of Garcinia Cambogia extract (which is 600 – 900 mg HCA at 60% HCA) every day. Then is taking 4,500 mg of Garcinia Cambogia safe? The above mentioned experiment using 4,500 mg per day observed no adverse effects. In addition, a report by Stohs et al. (8) stated that the consumption of HCA-SX at the dose of up to 4,667 mg/day is safe. You can find more about the side effects of Garcinia Cambogia here. Many studies have done up to 12 weeks without any major side effects.
How to achieve the best results with Garcinia Cambogia supplements is nicely presented in a 2013 article (9):
- Choose a product that is at a minimum 50% HCA and is not composed wholly of Ca salts: make sure K and/or Mg is present in ingredients.
- Be sure to take an adequate dose. For a Ca/K preparation used successfully, the dose of extract was near 1.5 grams three times a day before meals. In this 60% HCA preparation, that approximates 0.9 grams of HCA prior to each meal.
- Take the product on an empty stomach, i.e., 30 to 60 minutes before each meal.
Real People Results
There a many testimonials from a lot of people. I have included some of them below.
I would recommend this product to anyone who has problems with extra weight. I am a
female diabetic and didn’t have much hope after trying a few brands. In the first month with Garcinia Cambogia, I lost 12 lbs. Thank you Garcinia Cambogia for making my life better every day – Stacey
I was in a horrible car accident and broke my ankle so bad they had to put two plates and eight screws in my ankle. I was given permission to walk by my doctor 8 days ago so I am very limited in mobility. I can’t run or jump and I limp pretty good when I walk. I started Garcinia Cambogia last week and in my first week I have lost a total of 10 inches in the areas I measure. I didn’t measure my waist last week because I felt I couldn’t accurately since I have a short torso and a lot of my weight is in that area, but I have a waist now and it’s a 36 in. My clothes already feel like they fit better and I feel great. I have had enough energy to do a tiny bit of exercise each day, and more energy for my three year old also, plus I am not jittery nor do I have problems sleeping or falling asleep. I have been eating healthier, but not being too hard on myself if I want something less healthy on occasion. I cannot believe the results. Garcinia Cambogia is a miracle diet supplement. The best part is its safe and 100% all natural. I am not doing anything to harm myself. Thank you Garcinia Cambogia. – Jacquelyn
I took initially and lost 15 lbs. in the first few weeks. My cravings for sweets are pretty much down to nothing. I also had to give up coffee with sugar and my portions cut down by half. I have more energy and just started my second months supply of Garcinia Cambogia. I am looking forward to see more changes in my body. Thank you for producing real weight loss product. – Donna
To sum up Garcinia Cambogia review, the supplements can be a very effective weapon to lose weight for most individuals if a good extract is used properly. However, human body is too complex for one-size-fits-all method and can respond differently. Even the best of drugs are not 100% effective. On top of that, humans (being human) do not always comply with directions and making any natural ingredient or drug less effective. We have a saying: “If you don’t comply, don’t complain.”
Also, keep in mind that maintaining healthy diet and exercising while you taking Garcinia Cambogia supplement will give you the best result!