does garcinia cambogia work or not – The active ingredient was identified: hydroxycitric acid (HCA). It is reputed to block fat and suppress the appetite. It inhibits a key enzyme, citrate lyase, the body has to create fat. It suppresses appetite by increasing serotonin levels; low serotonin levels are associated with depression and emotional or reactive eating.
It supposedly reduces stomach fat, suppresses appetite, controls emotional eating, and changes body composition by increasing lean muscle mass. It doesn’t just produce weight loss, but it improves overall health. It is reputed to decrease cholesterol, LDL, and triglycerides by 10-30% and to raise levels of this “good cholesterol” HDL.
An independent analysis found that some brands contain much less active ingredient than claimed. Consumers are advised to search for at least 50 percent GCE with potassium however without the additives, binders, or synthetic ingredients.
Results increase with dose, but doses over 3 000 mg per day should be cleared with your doctor.
Dr. Oz recommends
(Some experts consider the potassium salt is more powerful than other formulations.) He says not to take it if you’re pregnant or breastfeeding, or if you have Alzheimer’s disease or other forms of dementia, because it can worsen dementia. In case you have diabetes, it can lead to hypoglycemia, and if you are on a statin, it may increase the risk of damaging side effects like rhabdomyolysis or muscle degradation.
Oz contradicts himself : he suggests it can create weight loss without exercise or diet, yet he definitely recommends it be used along with exercise and properly portioned meals.
The garcinia evidence
Together with Dr. Oz’s track record, I wasn’t ready to just accept his word for the wonders of Garcinia. I went to PubMed, in which a hunt for hydroxycitric acid brought up 64 posts. Some were irrelevant, and the relevant ones included a great deal of animal research and a smaller quantity of human studies with conflicting results.
Guinea pigs on a high cholesterol diet that were given a different Garcinia species (atriviridis) had a propensity to decrease lipid composition levels and fat deposition in the aorta. HCA caused congenital defects in rats. Another rat study found that it decreased body weight gain and visceral fat accumulation by decreasing food consumption but had no lasting beneficial effects on hypertriglyceridemia and hyperinsulinemia. Still another rat study showed it suppressed body fat accumulation but had been toxic to the testes.
Their study found a small, statistically significant difference in weight reduction (1.75 kg vs 0.88 kg, less than 2 pounds). They commented that the research have had methodological weaknesses, therefore these results might be due to GIGO (garbage in/garbage outside). The two studies with the ideal methodology saw no statistically significant difference from placebo. Adverse events were twice as common with Garcinia (headache, nausea, upper respiratory and gastrointestinal symptoms).
Oz featured a patient testimonial on the series from a woman who’d lost 10 pounds in 4 months. Says she had been at a plateau and desired a jump-start.
How Does Garcinia Cambogia Work?
Studies on this subject either look at the fruit, garcinia cambogia, or some certain component within the fruit known as (-)-hydroxycitric acid (henceforth just HCA). Most dietary supplements assert that ‘good’ garcinia supplements require 60% HCA by weight.
Studies on animals (mice and rats) tend to show the same consequences. HCA by itself or Garcinia cambogia using a large HCA material can reduce body weight pretty reliably. It reduces food intake and inhibits fat creation.
Scientists also have confirmed how HCA prevents fat production.
There is a process known as de novo lipogenesis (production of fat from nonfat sources such as carbohydrate) where a vital enzyme, ATP citrate lysase, is obstructed by HCA hence preventing the process from continuing.
The potency of the effects are incredible as well, as those studies just linked imply that garcinia cambogia intake ceased the majority of weight gain in rats prone to diet-induced obesity.
Wow, with such strength of course it’d then get tested in people, right? Could it stop us from gaining weight?
Simple method to answer that–just give it to humans and see what happens!
Can Garcinia Cambogia Really Help You Shed Weight?
Will this supplement enable you to lose weight? Let’s look at the research available that were conducted on humans and find out how they went! They went…
One failure to demonstrate some effects, yet another failure, and one study where there was no effect on hunger and the effect on weight loss was present but throughout the map, together with the placebo group losing 2.4+/-2.9 kg while the garcinia group dropped 3.7 +/- 3.1 kg after 12 weeks.
The +/- sign can be viewed as ‘give or take’, demonstrating variance, meaning some people taking garcinia cambogia dropped as small as 0.6 kg and a few in the placebo group dropped upwards of 5.3 pound.
Wait, if it reliably and potently prevents obesity in mice and rats then why isn’t it working for us?
Simple answer, we are humans.
When rats consume foods that they quite easily gain body fat, regardless of whether it’s carbohydrates or carbohydrates, so the process of creating said fat is really important; if it’s inhibited then the effects can be extreme.
When people eat food, however, we tend to store fat as fat and keep sugar as glucose. We can nevertheless create fat from nonfat sources naturally but the process is much more limited than in rats. It’s more of an emergency button than the standard.
We use mice and rats as study models since they are not just economical but they’re quite similar to people in the end of the day, but ‘fairly similar’ implies that we do have our metabolic alterations. This is a significant one.
However, this is not to mention that garcinia and HCA are outright unsuccessful in people. One study demonstrated advantages to the lipid profile of overweight girls and yet another time HCA slightly increased glycogen resynthesis following exercise. Additionally, even if the range of weight loss in the earlier mentioned study was wider than the side of a barn it did indicate some weight reduction.
These effects, however, are pretty much in line with almost any other fruit. If there are items in it which may be absorbed then they can affect the entire body in some minor ways and that’s just what the benefits of garcinia cambogia seem to be, minor.
One would believe that future studies would then double down and refocus their efforts on trying to truly figure out whether, as well as what magnitude, garcinia cambogia works but instead we just get trial after trial after trial after bloody trial of garcinia at which it is confused with other stuff.
This is significant because we want to understand how garcinia works. Not garcinia and merchandise X, only garcinia.
If somebody creates a trial based on garcinia paired using a dietary fiber which reveals benefit all we could say is, “Seems garcinia and the fiber show benefit together”; we can’t backtrack and use this evidence for garcinia functioning alone, though.
To use an analogy; if nutmeg and eggnog taste great together you can not immediately make the conclusion a face filled with nutmeg is going to taste just as great.
Ultimately, there is a known species difference between humans and rodents when it comes to garcinia and HCA, and the evidence on HCA is quite unconvincing and strangely scarce given the popularity of this fruit.
So, the most important thing is that garcinia cambogia can help mice and rats eliminate weight, but it doesn’t seem to work well (if at all) for individuals.
At this point, I really don’t think we can reliably say if Garcinia has a clinically important benefit over easy calorie reduction and exercise. It seems to be secure, and it might have a part in helping patients lose weight by assisting motivation and enlisting placebo effects.
Dr. Oz’s popularity is lasting, however, diet fads aren’t. I confidently expect another “miracle” to supplant Garcinia in the Land of Oz at the not-too-distant future.