Garcinia Cambogia contains properties that are believed to support weight loss. This small pumpkin-shaped tropical fruit contains the active ingredient hydroxycitric acid (HCA). In some research, HCA is shown to block fat formation, lower cholesterol and suppress your appetite; however, there is no clear evidence that Garcinia Cambogia alone can deliver the fast results that are sometimes promised.
This doesn’t mean that Garcinia cambogia and hydroxycitric acid are entirely ineffective. Instead, we can look at the research around this fruit and get a general idea of the potential health benefits.
Searching the National Center for Biotechnology Information website shows many published studies looking at the effects of hydroxycitric acid and Garcinia cambogia. Researchers examined the effects of HCA and Garcinia cambogia when taken on their own or combined with other compounds, diet, and exercise. Some of this research indicates HCA and Garcinia cambogia may provide benefits that include:
- Fat metabolism and suppression of fat deposits including weight loss
- Glucose tolerance and blood sugar stabilization
- Appetite suppression
- Support for epithelial tissue (connective tissue, muscle tissue and nervous tissue)
- Joint pain relief
- Bowel inflammation relief
- Improved energy levels
- Support for healthy cholesterol levels
When looking through the research, many of these claims were made following small-scale human and animal testing, sometimes in combination with other supplements or pharmaceuticals. At this point, there is no definitive research to back the above claims; however, the studies do identify that hydroxycitric acid and Garcinia cambogia do have some effect on the body.
Garcinia Cambogia for Healthy Weight Management
The body stores carbohydrates, fats and proteins that it can later convert to energy. The process of converting these biological molecules into energy is known as the citric acid cycle, or Kerbs’ Cycle. Citric acid and its derivative, hydroxycitric acid, allows the body to undergo this metabolic process.
The body uses the citric acid cycle and oxygen to produce an energy molecule called adenosine triphosphate (ATP). These molecules are considered the most efficient way that the body can utilize energy stores for the production of energy required for normal cell function.
During the citric acid cycle, disruptions can occur, including abnormal energy production or the stalled production of ATP molecules. Hydroxycitric acid is believed to promote ATP production by supplementing deficiencies that may be present in some diets. As a result of boosting ATP production, carbohydrates, fats and protein may be more efficiently converted into energy.
Additionally, HCA is believed to inhibit adenosine triphosphatase-citrate-lyase, which is a process of metabolism that can link fatty acids to carbohydrates; interrupting this process may help to inhibit the storage of carbohydrates and the accumulation of fat.
Support For Healthy Energy Levels
Cells contain a limited amount of ATP molecules. During physical activity, the body needs to synthesize new ATP molecules as the existing supply is reduced. If the body is unable to produce enough ATP molecules, it switches to a less efficient method of energy production, including glycogen that produces lactic acid as a byproduct. Lactic acid in tissue can produce pain and inflammation during physical activity. When exercising, these less efficient methods of energy production can lead to feelings of fatigue, despite the other areas of the body being able to sustain longer periods of physical activity.
May Promote Feelings of Fullness
Serotonin, also known as 5-hydroxytryptamine (5-HT), is a neurotransmitter in the brain that is found in the gastrointestinal tract, blood supply and central nervous system. Serotonin plays a role in the regulation of behavior, appetite, sleep, learning and some other cognitive functions.
Garcinia cambogia is being researched for its release and availability of serotonin in the brain. Researchers suggest that this process may have reaching effects, including how the body uses food, helps controls appetite, and may promote feelings of wellness.
HCA reduces food consumption in humans by possibly diverting carbohydrates and fatty acids that would have become fat in the liver into hepatic glycogen. This metabolic change may send a signal to the brain that results in reduced food intake, curbs the appetite, and the desire for sweets is also eliminated. Research has shown that HCA-SX inhibits fat production and decreases body weight in animals and humans. No toxicity, either acute or chronic at any reasonable level of consumption has been observed.
Researchers also note that the risk of toxicity is low when ingesting high levels of the compounds found in Garcinia cambogia; however, their controlled studies might not indicate that the risk of toxicity wouldn’t be higher in some people.
Garcinia Cambogia Supplements
Currently, no definitive research shows Garcinia cambogia alone can help melt away unwanted fat. According to the CDC, healthy weight loss requires a gradual and steady reduction of calories and physical activity.
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.
Once you’ve achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.
While you can supplement your healthy diet and exercise regimen with Garcinia cambogia, consulting a doctor and dietitian about your needs may yield the best long-term results. When you are ready, shop our line of products that contain Garcinia cambogia.
Maximum strength HCA Garcinia Cambogia from Essential Source contains Garcinia Cambogia fruit powder extract standardized to 60% hydroxycitric acid. This source of HCA may support weight management, promote normal serotonin production, and support healthy energy levels during physical activity.
Garcinia Cambogia 500mg HCA from Bio Nutrition contains 60 vegetarian capsules that each contain Garcinia cambogia extract, calcium and potassium to support a healthy diet and exercise regimen.
What is your secret to healthy weight management? Share what works for you in the comments below!