Garcinia cambogia is a popular weight loss supplement.

It is derived from the fruit of the same name, also called Garcinia gummi-gutta or Malabar tamarind.

The peel of the fruit contains large amounts of hydroxycitric acid (HCA), which is the active ingredient responsible for most of the weight loss benefits of this fruit.

This article talks about whether garcinia cambogia can help you lose weight and belly fat.

Garcinia cambogia is a small, pumpkin-shaped, yellow or greenish fruit.

The fruit is so sour that it is not usually eaten fresh but used in cooking.

Garcinia cambogia supplements are made from an extract of the peel of the fruit.

The peel of the fruit contains large amounts of hydroxycitric acid (HCA), an active ingredient that has been shown to have some weight-loss properties.

Supplements usually contain 20-60% HCA. However, studies show that supplements with 50-60% HCA may provide the greatest benefit.

Summary

Garcinia cambogia supplements are made from an extract of the peel of the fruit of Garcinia gummi-gutta. They contain high amounts of HCA, which has been linked to weight loss benefits.

Many high-quality human studies have tested the effect of Garcinia Cambogia on weight loss.

Moreover, most of them indicate that the supplement may cause slight weight loss.

On average, garcinia cambogia showed to lose 2 pounds (0.88 kg) more weight than placebo over a period of 2 to 12 weeks.

However, several studies have found no weight loss benefits.

For example, the largest study - involving 135 people - found no difference in weight loss between those who took garcinia cambogia and the placebo group.

As you can see, the evidence is mixed. Garcinia cambogia supplements can lead to moderate weight loss in some people - but their effectiveness cannot be guaranteed.

Summary

Some studies have found that garcinia cambogia causes moderate weight loss, while other studies report no noticeable effect.

There are two main ways in which Garcinia cambogia promotes weight loss.

1. Can reduce appetite

Studies on rats showed that those who were given garcinia cambogia supplements ate less (17, 18).

Similarly, some human studies have shown that garcinia cambogia suppresses appetite and makes you feel full.

Its mechanism of action is not fully known, but studies on rats show that the active ingredient garcinia cambogia can increase serotonin levels in the brain.

Because serotonin is a known appetite suppressant, increasing serotonin levels in the blood can reduce your appetite.

However, these results should be taken with a grain of salt. In other studies, there was no difference in appetite between those who took the supplement and those who took the placebo.

These effects can vary from person to person.

2. Can block fat production and reduce fat deposits on the abdomen

Most importantly, garcinia cambogia affects blood fat levels and the production of new fatty acids.

Studies on humans and animals show that it can reduce high blood fat levels and reduce oxidative stress in the body.

One study also suggests that it may be particularly effective in reducing belly fat accumulation in overweight people.

In one study, moderately obese people took 2,800 mg of garcinia cambogia daily for eight weeks and dramatically improved several disease risk factors (14):

• Total cholesterol level: 6.3% lower
• Bad LDL cholesterol levels: 12.3% lower
• Good HDL cholesterol levels: 10.7% higher
• Blood triglycerides: 8.6% lower
• Fat metabolites: 125-258% more excreted in the urine

The main reason for these effects may be that Garcinia Cambogia inhibits an enzyme called citrate lyase, which plays an important role in fat production.

By inhibiting citrate lyase, garcinia cambogia is thought to slow or block fat production in the body. This can lower blood fat levels and reduce the risk of weight gain, two major risk factors for disease.

Summary

Garcinia cambogia can suppress appetite. It also blocks the production of new fats in the body and has been shown to lower blood cholesterol and triglyceride levels in overweight people.

Animal and in vitro studies show that Garcinia Cambogia may also have some anti-diabetic effects, including:

• Decreased insulin levels
• Decreased leptin levels
• Reducing inflammation
• Improvement of blood sugar control
• Increased insulin sensitivity

Garcinia cambogia can also strengthen your digestive system. Animal studies show that it helps protect against stomach ulcers and reduces damage to the inner lining of the digestive tract.

However, these effects need to be studied in more detail before firm conclusions can be drawn.

Summary

Garcinia cambogia may have some anti-diabetic effects. It can also help protect against stomach ulcers and damage to the digestive tract.

Most studies show that garcinia cambogia is safe for healthy people at the recommended doses, or up to 2,800 mg of HCA per day.

The additives are not regulated by the FDA.

This means that there is no guarantee that the actual HCA content of your supplements will match the HCA content on the label.

So make sure you buy from a manufacturer with a good reputation.

People have also reported some side effects from using garcinia cambogia. The most common ones are:

However, some studies have shown more serious side effects.

Animal studies show that consuming Garcinia cambogia in amounts far in excess of the maximum recommended dose can cause atrophy or shrinkage of the testicles. Studies on rats have shown that it can also affect sperm production.

There is one report of a woman who developed serotonin toxicity as a result of taking garcinia cambogia along with antidepressants.

In addition, several studies show that garcinia cambogia supplements can cause liver damage or even liver failure in some people.

If you have a medical condition or are taking any medication, consult your doctor before taking this supplement.

Summary

Some people have symptoms of digestive disorders, headaches and skin rashes when taking Garcinia cambogia. Animal studies show that very high intake can cause toxicity.

Many health food stores and pharmacies offer several varieties of garcinia cambogia. You can also purchase garcinia cambogia supplements online.

Choose a product from a reputable manufacturer that contains 50-60% HCA.

Recommended dosages may vary from brand to brand. It is usually recommended to take 500 mg three times a day 30-60 minutes before meals.

It is always best to follow the dosing instructions on the label.

In studies, these supplements have been tested for no more than 12 weeks at a time. So it may be a good idea to take a break for a few weeks every three months or so.

Summary

Look for a supplement that contains 50-60% HCA and is made by a reputable manufacturer. Follow the dosing instructions on the label.

Garcinia cambogia is a fruit supplement taken to accelerate weight loss, although studies disagree on its effectiveness.

Some studies show that it can cause somewhat more weight loss than not taking any supplements. This effect is unconfirmed, but promising.

Garcinia cambogia's positive effect on blood fats may be its best benefit.

However, if you really want to lose weight, you may have better luck changing your diet and lifestyle.

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