Garcinia cambogia, also known as Malabar tamarind, is a tropical fruit native to Southeast Asia. In the U.S., garcinia cambogia is often used as a supplement.
Here are 29 things you may not know about garcinia cambogia.
29 things you didn’t know about garcinia cambogia
- Suppresses appetite: According to some studies, garcinia cambogia can suppress hunger, which helps you control your overall calorie consumption. Other studies have shown that garcinia cambogia interferes with fat storage. As a result, garcinia cambogia has become a popular weight loss supplement.
- Contains hydroxycitric acid: Garcinia cambogia contains a compound called hydroxycitric acid (HCA), which is found in the rind. Several studies have reported that HCA can aid weight loss by regulating serotonin levels and eating patterns in the brain.
- Acts as an antioxidant: Due to its anti-inflammatory effects, garcinia cambogia may boost immunity and guard against oxidative stress.
- May lower cholesterol levels: Studies have suggested that garcinia cambogia helps reduce blood cholesterol levels. However, the mechanisms are unknown.
- Protect against heart disease: Garcinia cambogia contains garcinol, an antioxidant that combats harmful free radicals and can protect against heart disease. Consuming 500 mg of garcinia cambogia daily may help lower overall cholesterol and bad cholesterol (low-density lipoprotein or LDL).
- May prevent diabetes: Garcinia cambogia may help reduce the risk of developing type II diabetes by lowering inflammation, improving blood sugar control, and increasing insulin sensitivity. Combined with a reduction in overall body weight, it can significantly help people who are at risk of diabetes or struggling with other metabolic issues.
- Boosts mood: Garcinia cambogia contains an active component that has serotonin-like effects which can help relieve stress.
- Increases energy: Garcinia cambogia supplementation, when combined with a healthy diet, may help you stay energized throughout the day..
- Enhances athletic performance: Garcinia cambogia improves athletic performance according to limited animal and human studies.
- Promotes gut health: Many intestinal issues, such as inflammatory bowel disease, Crohn's disease, and ulcers, can emerge as a result of an imbalance in gut flora. Garcinia cambogia is anti-inflammatory and has properties that protect gut health.
- Prevents flatulence: Garcinia cambogia has a carminative effect, which means that it prevents the development of gas in the gastrointestinal system after a meal.
- Relieves arthritis: Arthritis is a condition characterized by joint pain, swelling, and stiffness. According to Ayurvedic medicine, garcinia cambogia may be helping in relieving symptoms of arthritis due to its anti-inflammatory properties.
- May prevent certain cancers: According to a study, the pulp of the fruit possesses antiproliferative and anticancer properties that may suppress the development of certain cancer cells.
- Acts as a diuretic: Studies suggest that garcinia cambogia may have diuretic effects, which can reduce swelling and water retention in the body.
- Prevents kidney stones: According to some studies, the hydroxycitric acid present in garcinia cambogia can help prevent the formation of calcium oxalate crystals (kidney stones).
- Culinary uses: Garcinia cambogia rind has been used in Southeast Asia in cooking curries and other dishes. Garcinia cambogia extract has also been used as a flavoring agent in drinks and gourmet seasonings.
- Substitute for cooking fats: The seeds of garcinia cambogia contain 30% fat and can be used in place of butter and cooking oils.
- Dosage: Experts recommend a daily maximum dosage of 2,500-2,800 mg (maximum dosage is 3,000 mg). You can take a 500-1,000 mg pill with water three times a day and an hour before each meal. This allows the HCA to work properly in the body. Because body types and health situations vary. However, not all dosage recommendations apply to everyone.
- Safety: The amounts of HCA in garcinia cambogia pills have been deemed safe for ingestion by the FDA. However, there have been reports of increased liver enzymes in some people. Before introducing new supplements into your diet, you should consult your doctor. There is always a potential for undesirable drug-drug or drug-supplement interactions if you are already taking any drug for a long time and start taking garcinia cambogia may help you lose weight.
- Allergic reactions: Garcinia cambogia products can cause side effects in some people. They can also interact with several drugs. Furthermore, due to the supplement's popularity, there is an abundance of subpar products with added chemicals, preservatives, and potentially unknown ingredients that may be hazardous to individuals who suffer from allergies.
- Affordability: Unlike other weight loss pills that are quite expensive, garcinia cambogia is a cost-effective diet supplement.
- Should be used in its purest form: For best results, garcinia cambogia should be used in its purest form and purchased from a reliable source. When taking garcinia cambogia, you must follow a healthy diet and drink plenty of water.
- Headaches and stomach upset: Headaches are a common complaint among people who take garcinia cambogia. Another common side effect of garcinia cambogia is stomach upset ranging from constipation to diarrhea.
- Irregular menstrual cycles: Though there is no clear proof linking garcinia cambogia with menstrual cycle irregularity, many women have reported this as a side effect. Studies are underway to understand how garcinia cambogia causes irregular menstrual cycles in some women.
- Lowers blood sugar: Lab studies have shown that garcinia cambogia, particularly the outer skin or rind, can effectively lower insulin levels. However, if you are currently on blood sugar medications, taking supplements can cause dangerously low blood sugar levels.
- Liver malfunction: The FDA banned the use of weight loss pills containing garcinia cambogia in 2009 because some people experienced significant liver issues after using supplements containing the extract. However, the prohibition was ultimately overturned owing to a lack of convincing proof that liver problems were caused solely by garcinia cambogia.
- Not for pregnant women: Pregnant women should avoid using garcinia cambogia, since a loss of appetite can be harmful to the unborn baby.
- Not for people with Alzheimer’s: People with dementia or Alzheimer's disease often take drugs that help change acetylcholine breakdown in the body. Garcinia cambogia should not be taken with these medications.
- Scientific evidence: Research regarding the health benefits of garcinia cambogia is extremely limited. Overall, the data on garcinia cambogia is inconsistent, and longer-term clinical trials are needed to establish any definitive findings.
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Medically Reviewed on 8/24/2022
References
Image Source: iStock image
Garcinia: Uses, Side Effects, and More. https://www.webmd.com/vitamins/ai/ingredientmono-818/garcinia
Garcinia Cambogia. https://www.nccih.nih.gov/health/garcinia-cambogia
Garcinia cambogia. https://www.healthdirect.gov.au/garcinia-cambogia
Garcinia. https://www.utep.edu/herbal-safety/herbal-facts/herbal%20facts%20sheet/garlic.html
Garcinia: Uses, Side Effects, and More. https://www.webmd.com/vitamins/ai/ingredientmono-818/garcinia
Garcinia Cambogia. https://www.nccih.nih.gov/health/garcinia-cambogia
Garcinia cambogia. https://www.healthdirect.gov.au/garcinia-cambogia
Garcinia. https://www.utep.edu/herbal-safety/herbal-facts/herbal%20facts%20sheet/garlic.html
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