There’s growing interest in a fruit extract from garcinia cambogia trees used for burning fat and losing weight due to some recently published, well-documented studies. Questions we get asked are, “Does it work? How does it work? How much weight will I lose?” I’ll try to answer all these important questions and a little more. What is Garcinia cambogia extract
Garcinia cambogia extract comes from the fruit rind of the garcinia cambogia tree which grows in southern Asian and is a close relative of the trees that mangosteens come from. The active ingredient in this extract is hydroxycitric acid (HCA), which has been shown in clinical studies to be effective in weight management. Study shows how much to take
In a randomized, double-blind, placebo-controlled study, 90 participants suffering from excess body weight were given either 1,555 mg of garcinia cambogia extract (60% HCA) or a placebo three times a day 30 to 60 minutes before breakfast, lunch and dinner every day for eight weeks. The participants were placed on a strict diet of 2,000 calories per day from food that was prepared and delivered to them. They also took part in a 30-minute walking exercise program five days per week. Study shows three times more weight loss
Researchers assessed changes in body weight, body mass index (BMI), fat metabolites, serum serotonin levels, appetite and lipid profiles. The average weight loss was 10.8 pounds in the garcinia group, which was three times greater than the placebo group (diet and exercise alone) who lost 3.3 pounds. More serotonin, less appetite
The garcinia group also reduced their food intake and curbed their appetite by 15%. Their appetite reduction correlated with a significant increase in serum serotonin levels. It appears garcinia suppresses appetite by enhancing serotonin availability, leading to increased satiety. Serotonin is the “feel good” brain hormone that helps tell you you’re full. If your appetite is reduced, you’ll eat less and lose more weight. It may also address many of the emotional issues overweight people face, including binge-eating and depression. Improves cholesterol levels
The same study also showed the garcinia group significantly reduced LDL (“bad”) cholesterol by 12.9%, reduced total cholesterol 6.9%, reduced triglyceride levels by 6.9% and increased HDL (“good”) cholesterol by 8.9%. How it works
The active component, HCA, in garcinia appears to inhibit the enzyme ATP-citrate lyase. This diverts carbohydrates away from fat storage and towards stored energy in the form of glycogen. Increased glycogen levels are believed to send a signal to the brain that the body is “full,” resulting in reduced appetite and food intake. Secondly, as mentioned before, it appears to stimulate serotonin release which is associated with decreased food intake. It also has been shown to help break down the protective perilipin layer surrounding fat cells making it easier for the body to burn fat cells. The best form to take
The studies quoted in this article used 60% HCA from garcinia cambogia extract (Super CitriMax brand) that is patented and bound to calcium and potassium to improve uptake. It is the ingredient used in many of the reputable brands sold on the market due to its extensive clinical research. Best dosage level
The most effective dose is about 1,500-1,555 mg taken before three meals a day. That translates into taking two 750-778 mg capsules, three times a day. However, even a short term, lower-dose study showed it decreased calorie intake by 25% and snacking by 40% when taking only 500 mg three times a day. The higher dose is still recommended though based on the more comprehensive and longer-term study done with the higher dose. All doses mentioned are based on using a 60% HCA extract. Who can benefit from Garcinia
With so many diet ingredients to choose from, why take garcinia cambogia extract instead of one of the many other diet ingredients? Garcinia appears to work best with people who tend to overeat or have appetite control issues. You should also combine it with a reduced calorie diet.
A clinical study on a combination product of garcinia cambogia extract with other blood sugar ingredients such as gymnema sylvestre extract (found in many blood sugar management formulas) and chromium showed slightly better weight loss results than taking garcinia alone. Therefore, garcinia cambogia extract is a great ingredient to pair up with other diet ingredients.