Garcinia Cambogia is a very popular weight loss supplement. We will not only cover how to take Garcinia Cambogia but also Garcinia Cambogia benefits and Garcinia Cambogia side effects. First, we need to have a common understanding of what it is, and then describe its benefits.
Table of Contents
1. What is Garcinia Cambogia?
Garcinia Cambogia is a small pumpkin-shaped, greenish-yellow tropical fruit which is found in Africa but mostly in South East Asia especially in Indonesia. It also goes by the names Malabar Tamarind or Brindleberry. Its other synonym is Garcinia Gummi-gutta. The fruit peel is not normally eaten as it is very sour but is used in cooking. It is particularly known for making curries in South India and Sri Lanka.
The peel contains hydroxycitric acid (HCA) which has made it very popular. HCA contributes to Garcinia’s wide use as a weight-loss supplement among other uses. It is available in the form of weight loss pills, supplements, and patches. Currently, there are at least 14 HCA products being sold over-the-counter. Its popularity grew due to publicity in the US after appearing in health-related TV shows as a weight loss product. It had however been in use in Asia and other parts of the world for other reasons for many years. Garcinia Cambogia is currently the most widely used HCA product in the market.
2. Garcinia Cambogia Benefits
Here are the main documented Garcinia Cambogia benefits from research done over the years.
- Assist in losing weight in humans
- Ability to decrease insulin levels
- Possibility of improving digestive system (1)
- Ability to decrease leptin levels
- Regulate cholesterol levels
- Ability to improve blood sugar control
3. How Does Garcinia Cambogia Work?
3.1 How Does Garcinia Cambogia Help You Lose Weight?
One of the most common questions asked is how does Garcinia Cambogia help you lose weight. Hydroxycitrix acid (HCA) is the active ingredient in Garcinia. It reduces appetite and elevates burning of fat as indicated by the studies done. The body uses an enzyme known as citrate lyase in fat production. Apparently HCA inhibits this enzyme, consequently resulting in reduced fat production. Levels of serotonin in the brain affect your hunger feelings. There is a belief that HCA raises serotonin levels in the brain to reduce your feeling of hunger and hence your desire for food.
This video summarizes how Garcinia Cambogia works and all its benefits. You can get started with your weight loss program right away.
everybody wants to know what’s the newest most effective fat Buster on the market that lets you burn fat without extra diet or exercise thanks to brand new scientific research the secret that millions of people across America are using to shed pounds quickly and effectively is a revolutionary new fat Buster called Garcinia cambogia a pumpkin shaped fruit plant from Southeast Asia Garcinia cambogia may be the most revolutionary fat burning ingredient discovered today new research has found that the strange fruit maybe the miracle pill that lets you lose weight without changing your diet or exercise Garcinia cambogia inhibits the production of new fat in the body and when the body is not making fat it’s burning fat scientific research shows the people using Garcinia cambogia lose two to three times more fat than with diet and exercise alone not only does it help with weight loss garcinia cambogia also helps emotional eaters by increasing serotonin levels and sleep elevating mood suppressing appetite and preventing new belly fat so garcinia cambogia acts as a true dual fat buster first and foremost it suppresses appetite so you are not hungry second it prevents fat from being stored by changing fat into glycogen for energy that your muscles will use when you exercise to demonstrate here is an example when you eat food your liver enzymes turn all of the sugar bread and carbohydrates into fat cells and your fat cells swell and absorb this fat and get larger and larger which is the cause of belly fat garcinia cambogia blocks these liver enzymes and creates a new pathway to move the sugar bread and carbohydrates into energy by doing this you prevent new fat from being formed and your already swelled fat cells begin to shrink and convert that stored fat into energy this new ingredient is the revolutionary new product the world has been waiting for and has been touted as the holy grail of weight loss click the link below to try garcinia cambogia for yourself today you
3.2 Effect on Insulin Levels
A study that was done on mice indicated that the Garcinia Cambogia extract lowered serum insulin and leptin levels. This was done by comparing mice treated with the extract and those that were not treated. In this particular case blood sugar levels were not affected. (2)
3.3 Effect on Leptin Levels
Leptin is a protein produced by fat cells that is a hormone that regulates appetite and fat storage. It is also known as a “satiety hormone” or “starvation hormone”. If someone takes high leptin foods they will tend to still feel hungry after meals. By Garcinia Cambogia reducing leptin levels it therefore reduces appetite and obesity that is attributed to eating. However there are people with leptin resistance in which case the amount of leptin is irrelevant and therefore they tend to gain weight regardless. (3)
3.4 Regulatory Effect of Garcinia on Blood Sugar Levels
Research indicates that Garcinia Cambogia can assist in controlling blood sugar levels by regulating intake by cells. However tests have confirmed that it can lower blood sugars tremendously. This in itself is not to be considered as a positive side effect as it can also have other side effects. People with diabetes should therefore consult their doctors before taking Garcinia Cambogia.
3.5 Effect on The Digestive System
Animal studies indicate that Garcinia Cambogia helps in protection against stomach ulcers and damage to the digestive tract’s inner lining (4) (5). Even though such tests have not been conclusively done with humans, it is very likely that this may also apply to human beings. Incidentally it is also common in Indian Ayurvedic medicine in facilitating digestion.
3.6 Effect on Cholestoral Levels
There are two types of cholesterol. Their abbreviation is LDL and HDL. LDL is a short form of low-density lipoprotein cholesterol. This is the “bad” cholesterol. HDL is a short form for high-density lipoprotein cholesterol which is the “good” cholesterol. Their levels are very important to someone’s health. Therefore, it is good for these levels to be checked at least once every five years. This is a recommendation (6).
A study was done on a random sample of obese people from the age of 21 to 50 years with BMI above 26kg/m2. They took 2,800 mg of Garcinia Cambogia for 8 weeks. Thereafter, it was observed that their cholesterol levels had improved as shown (7):
- “Bad” cholesterol (LDL): 12.3% lower (good result)
- “Good” cholesterol (HDL): 10.7% higher (good result)
- Total cholesterol: 6.3% lower (good result)
This shows that Garcinia Cambogia is likely to improve cholesterol levels. However, it is not wise for people on cholesterol medication to use Garcinia Cambogia at the same time.
4. Garcinia Cambogia Side Effects
Even though it is natural, Garcinia has side effects that some people may experience. These include liver damage, dizziness, feeling fatigue, skin rashes, headaches, nausea and digestive problems. Those affected can take the supplements in topical patch form. The skin will absorb the active ingredient directly. Therefore, it does not go through the digestive system. You can apply the patch daily.
Pregnant women, nursing mothers and people suffering from liver or kidney damage should not take Garcinia Cambogia to avoid complications. Those on various medications should also avoid taking it unless approved by their doctor. This is the case especially for those on medications for:
- Blood issues
The US Food and Drug Administration (FDA) provides helpful tips on how to avoid harmful interactions between medication and dietary supplements, food and beverages as explained in this video (8).
5. When and How to Take Garcinia Cambogia
In order to describe how to take Garcinia Cambogia, we will mention two aspects. First, we will consider situations that are not suitable for taking it and then when and how much is recommended.
5.1 When Should You Not Take Garcinia Cambogia?
In the context of using Garcinia Cambogia for weight loss, it is obvious that you only need to take it if that is your objective. The weight loss results from the reasons explained previously regarding how Garcinia Cambogia works e.g. to reduce your appetite etc. If your weight is normal or you are underweight then it is not necessary to take this supplement even if you are after the other benefits e.g. improving digestive system processes and cholesterol levels. Finally, you should avoid supplements if you experience the side effects that have been described previously. Otherwise enjoy it and comment below on your results.
5.2 How Much Garcinia Cambogia Should You Take?
You should take Garcinia Cambogia 30-60 minutes before meals. One should not take it with meals in order to avoid reducing its efficiency as food will tend to bind to it. The quantity and duration of intake of Garcinia Cambogia depends on a person’s circumstances but here are the general guidelines:
- Usually the dose ranges between 250 to 1000 milligrams per day depending on circumstances
- One can take it for up to 12 weeks then resume later.
6. Which is the Best Garcinia Cambogia Supplement?
Now that we have covered how to take Garcinia Cambogia and the benefits of Garcinia Cambogia, the next question is which is the best supplement and where to buy Garcinia Cambogia? There are very many HCA extract supplements in the market. The supplements can be purchased online and delivered to your door step. Some suppliers even offer free trials.
The supplier should be reliable and the product should always indicate the quantity of HCA in it. This should be between 50% and 60%. Here are are some links to suppliers in a few countries that are available online. Please note that some of these companies may pay us commissions for referring clients to them.
|Country||Name (click name to view)||Rating|
|US||1. Pure Garcinia Extract|
|2. Garcinia (trial) – Not Available|
|3. KetoFast (US) – (replaced)|
|Canada||1. Pure Garcinia Extract|
|2. Garcinia (trial)|
|3. Garcinia Body Blast **||N/A|
|UK||Pure Garcinia Extract|
|Australia||Pure Garcinia Extract|
|Germany||Pure Garcinia Extract|
|France||Pure Garcinia Extract|
|Italy||Pure Garcinia Extract|
|Belgium||Pure Garcinia Extract|
|Netherlands||Pure Garcinia Extract|
|Austria||Pure Garcinia Extract|
|Rest of the World||Pure Garcinia Extract|
** Supplier replaced Garcinia Body Blast with CLA Safflower oil.
7. Summary and Conclusion
Garcinia Cambogia is a fruit whose extract, hydroxycitric acid or HCA, has helped people lose weight because of the way it works with the bodies metabolism. The best supplements are those that contain between 50% and 60% HCA. If you detect the side effects mentioned above, then you should stop using it. People on medications should consult with their doctor before taking the supplements. We have covered how to take Garcinia Cambogia, Garcinia Cambogia benefits and also Garcinia Cambogia side effects.
Does it affect blood pressure?
HCA can cause spikes in high blood pressure and an increase in the heartbeat rate. It also reduces the effectiveness of high blood pressure medication. Therefore it is wise not to take Garcinia Cambogia if you have high blood pressure or are under such medication.
How long does it take to see results?
This varies from one person to another. It depends on many factors. However generally, it can take four to eight weeks.
Is it OK to take it when breastfeeding?
No. Those breastfeeding should avoid taking HCA supplements to avoid adversely affecting their babies.
Do I need to exercise as well to get results?
On its own Garcinia Cambogia can give you good results as explained previously. However, it does no harm to exercise. It will probably increase the benefits and enable you to lose weight faster.