Does Garcinia Cambogia work?
It’s a valid question, that a lot of people have been asking for a long time.
This little fruit has enjoyed much limelight and fanfare over the last couple of years. It’s also had to endure a bit of an on-again-off-again relationship with the dieting public, as high profile supporters and detractors alike have vied to get their opinion out there.
While we aren’t extremely high profile on this website, we like to think we know a little bit about fat-burners and weight-loss products, and we might be able to offer a bit more than opinion. Now that Garcinia Cambogia is enjoying another boost in the ratings, it seems right to give it some attention.
The question everyone wants answered, when it comes to products like this is: Does it Work?
The short answer, for Garcinia at least, finally appears to be a firm YES! – but the quality and potency of the product you use is important.
We’re going to try and help clear up what’s important and the products we think are worthy of consideration.
What is Garcinia Cambogia?
It’s a fruit that looks like a little green pumpkin, and it contains an acid very similar in structure to citric acid. Hydroxycitric Acid (HCA) is the name, and it is the reason Garcinia Cambogia is of any interest at all to people wanting to lose some weight.
How Does It Work?
HCA exerts 2 main effects on the user in the context of weight loss:
- You may have heard the term ‘Carb Blocker’ before. Strictly speaking, it’s a little less direct than going straight for the carbohydrates and shutting them out. An enzyme in our bodies called Citric acid lysase is needed to synthesize specific fatty acids from our dietary intake. HCA inhibits this enzyme, thereby skipping that step and preventing the formation and storage of some fat.
- The second effect is a little more subtle, but is possibly the icing on the cake which takes Garcinia from a decent carb-blocker to a dual-action weight loss aid. Oral supplementation of HCA seems to help us feel more satisfied from the food we eat. It has this effect earlier than we would otherwise experience it.
Basically, we feel fuller, quicker.
While dieting, feeling hungry is one of the most common causes of failure. It’s obvious really, when you think about it, but often it’s the one thing that a diet pill or fat-burner leaves out of the formula. In this case, one ingredient has two profound effects, and no complicated formula required.
How Much Should You Take?
As with most ingredients, dosage is important. You can’t go and eat a couple of pieces of the fruit and expect to shed a few pounds. The isolated Hydroxycitric Acid is the important ingredient, and you need to take it in oral form. Dietary supplements are of course the best way to do this, and the capsule – or pill – variety is the most efficient delivery system.
The standard dose across the supplement industry seems to be about 500mg x 2 or 3 times daily before meals (approx. 30-60 minutes before).
Are There Any Side Effects?
Garcinia Cambogia is well tolerated by people, and at the dosages included in today’s supplements, there have been no reported negative impacts on health that we have found in our research. The link below is to a study which supports this.
Which Products are the Best?
Recently, there has been a surge of products containing Garcinia Cambogia extract hit the more sports oriented market. These are targeted towards bodybuilders and gym enthusiasts who want to keep the fat off. These supplements are no different to other Garcinia products except for the packaging, which looks tougher and designed to appeal to men more.
The truth is, there is not a recommended daily dose of HCA because the results of studies can not reliably nail down the ideal quantity. However, like most supplement ingredients – as long as the dosage is safe, the stronger the better.
If the industry standard is 1000mg to 1500mg then sticking around that dosage is probably the best thing to do.
As for product quality, the purity of the extract is important. We would recommend products with reputable manufacturers that have their labs inspected and approved by authorities. We make sure that any product we recommend is of the utmost quality.
Conclusion and Recommendations
With a good diet and regular exercise, Garcinia Cambogia is one of the better supplemental partners to have along for the weight loss (fat-loss) ride. Even better is the fact that it is not a stimulant, leaving you with the choice of combining a stimulant-based fat-burner with it, or just enjoying your coffee instead of keeping an eye on your caffeine levels all the time.
This is also beneficial for being able to take Garcinia before your evening meal. It won’t keep you awake at all. In fact, there appears to be no negative side effects associated with these levels of supplementation.
With 1000mg of HCA and excellent level of service and quality, Garcinia Extra is one of our favourite products in the Garcinia category.
The ‘Extra’ is for the additional 200mg of Raspberry Ketones which is another favourite amongst the fat-burning ingredients – and at the current industry-standard dosage as well.
You can read the full review or visit the product site by following their respective links below.
If you are looking for something all inclusive then HydroxSlim might be the product for you. Garcinia Cambogia (HCA) is the main ingredient, but there are several other powerful fat-burners and weight loss aids in the huge formula.
To be blunt, this is the all-in-one supplement for the person who wants to take one pill and be covered.
Do you want one of the fastest acting weight loss products on Earth? Liquid drops might seem like an odd way to take a fat-loss supplement but it might just get the job done quicker than anything else.
Or, perhaps you just don’t like taking pills. You’re sorted either way with Activ8X.
The following studies and sources are only a sample of those used during our research of Garcinia Cambogia. The ones below have been used as they specifically highlight the efficacy, safety and uniqueness of the ingredient.
- IQP-GC-101 (Garcinia Cambogia) reduces body weight and body fat mass: a randomized, double-blind, placebo-controlled study – Chong PW et al
- Hydroxycitric acid does not promote inflammation or liver toxicity – Clouatre DL et al
- Plant extracts with appetite suppressing properties for body weight control: a systematic review of double blind randomized controlled clinical trials – Astell KJ et al
- Genomic Approach to Evaluate the Anti-Obesity Potential of (–)-Hydroxycitric Acid (HCA-SX) – Debasis Bagchi et al