does garcinia cambogia work or not – Garcinia cambogia extract (GCE) comes out of a tropical fruit grown in India and Southeast Asia. It’s said to block fat and suppress the appetite. It inhibits a key enzyme, citrate lyase, that the body has to create fat from carbohydrates. It suppresses appetite by increasing serotonin levels; low serotonin levels are associated with depression and emotional or reactive eating.
It does not just produce weight loss, but it enhances overall wellness.
An independent evaluation found that some brands contain far less active ingredient than promised. Consumers are advised to look for at least 50% GCE with potassium however with no additives, binders, or artificial ingredients.
Results increase with dosage, but doses over 3 000 mg per day should be cleared with your physician.
Dr. Oz urges
Dr. Oz recommends a dose of 500-1000 mg of Garcinia cambogia potassium prior to each meal. (Some experts consider the potassium salt is more powerful than other formulations.) He says to not take it if you are pregnant or breastfeeding, or in case you have Alzheimer’s disease or other types of dementia, because it can worsen dementia. If you have diabetes, then it can lead to hypoglycemia, also if you are on a statin, it may increase the possibility of damaging side effects like rhabdomyolysis or muscle degradation.
Oz contradicts himself : he indicates it may create weight loss without diet or exercise, 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 was not willing to simply accept his word for the marvels of Garcinia. I moved to PubMed, in which a search for hydroxycitric acid brought up 64 posts. Some were irrelevant, and the relevant ones contained a lot of animal studies and a smaller number of human studies with conflicting results.
Guinea pigs to a high cholesterol diet that were given a different Garcinia species (atriviridis) had a tendency to reduce lipid composition levels and fat deposition in the aorta. Yet another rat study revealed that it suppressed body fat accumulation but was toxic to the testes.
Their analysis found a small, statistically significant difference in weight reduction (1.75 pounds versus 0.88 kg, less than two pounds). They commented that the research all had methodological weaknesses, therefore these results might be due to GIGO (garbage in/garbage out). The 2 studies using the best methodology saw no statistically significant difference from placebo. Adverse events were common with Garcinia (headache, nausea, upper respiratory and gastrointestinal disorders).
Oz featured a patient lien to the show from a girl who’d lost 10 pounds in 4 weeks. She started noticing results following a week; she noted her sugar cravings had been diminished, she had more energy, and she moved down a dress size from 10 to 8. Says she had been in a plateau and wanted a jump-start.
How Does Garcinia Cambogia Work?
Studies on this subject either examine the fruit, garcinia cambogia, or some certain component within the fruit known as (-)-hydroxycitric acid (henceforth just HCA). Most dietary supplements assert that ‘great’ garcinia supplements need 60% HCA by weight.
Studies on animals (mice and rats) tend to show the exact consequences. HCA by itself or Garcinia cambogia with a sizable HCA content is able to reduce body weight pretty faithfully. It reduces food intake and inhibits fat creation.
Scientists also have affirmed how HCA prevents fat production.
There is a process known as de novo lipogenesis (creation of fat out of nonfat sources such as carbohydrate) where a very important enzyme, ATP citrate lysase, is blocked by HCA hence preventing the process from continuing.
The potency of the effects are amazing as well, as those studies just linked imply that garcinia cambogia ingestion ceased the vast majority of weight gain in rats prone to diet-induced obesity.
Wow, with such potency of course it would subsequently get tested in humans, right?
Straightforward way to answer that–just give it to humans and see what happens!
Can Garcinia Cambogia Really Help You Shed Weight?
Will this supplement help you to lose weight? Let’s look at the research available that were conducted on humans and see how they moved! They moved…
One failure to show any effects, another collapse, and yet another study where there was no impact on appetite and the effect on weight loss was present but all over the map, with the placebo group shedding 2.4+/-2.9 kg while the garcinia group dropped 3.7 +/- 3.1 kg after 12 months.
The +/- signal can be viewed as ‘take or give’, showing variance, meaning that some people taking garcinia cambogia lost as small as 0.6 kg and some in the placebo group dropped up of 5.3 pound.
Wait, if it reliably and potently prevents obesity in rats and mice then why isn’t it working for us?
Simple answer, we’re humans.
When rats consume food they quite readily acquire body fat, irrespective of whether it is carbohydrates or fats, so the process of producing said fat is really significant; when it’s inhibited then the effects can be extreme.
When humans eat meals, but we have a tendency to store fat as fat and keep glucose as sugar. We can still create fat out of nonfat sources naturally but the process is much more limited than in rats. It’s more of an emergency button compared to the standard.
We use rats and mice as research models since they are not only cheap but they’re pretty much like humans at the end of the day, however, ‘fairly similar’ implies that we do still have our metabolic differences. This is a significant one.
Nonetheless, this is not to say that garcinia and HCA are outright unsuccessful in people. 1 study showed advantages to the lipid profile of overweight girls and another time HCA slightly increased glycogen resynthesis following exercise. In addition, even if the range of weight reduction in the earlier mentioned research was broader than the side of a barn it did suggest some weight loss.
These impacts, however, are fairly much based on any other fruit. If there are items in it which may be absorbed then they can affect the body in some small ways and that is just what the advantages of garcinia cambogia seem to be, small.
An individual would think that future studies would then melt and refocus their efforts on trying to truly figure out whether, and to what magnitude, garcinia cambogia works but instead we simply get trial after trial after trial after bloody trial of garcinia at which it is confounded with other substances.
This is important because we want to understand how garcinia functions. Not garcinia and product X, only garcinia.
If somebody makes a trial based on garcinia paired using a dietary fiber that reveals benefit all we can say is, “Seems garcinia along with the fiber reveal benefit together”; we can’t backtrack and use this evidence for garcinia working alone, however.
To use an analogy; if nutmeg and eggnog taste great together you can’t immediately make the decision a face full of nutmeg will taste just as amazing.
Finally, there is a known species gap between rodents and humans when it comes to garcinia and HCA, and the signs on HCA is very unconvincing and strangely rare given the popularity of the fruit.
So, the most important thing is that garcinia cambogia can help mice and rats lose fat, but it does not seem to work well (if at all) for people.
At this point, I really don’t think we can reliably say whether Garcinia includes a clinically important advantage over easy calorie reduction and exercise. It appears to be safe, and it might have a role in helping patients lose weight by assisting motivation and enlisting placebo effects.
Dr. Oz’s prevalence is enduring, however, diet fads aren’t. I expect another “miracle” to supplant Garcinia in the Land of Oz in the not-too-distant future.