Is Garcinia cambogia Really Weight Loss in a Bottle? Jennifer Sygo Cut Through The Dr. Oz Noise on The Health Supplements

Is there a quick weight loss fix in a bottle after all? The scientific proof so far on garcinia cambogia is doubtful, and mixed at
best. A balanced diet and good exercise regimen, although unsexy, are still your best bets, Jennifer Sygo writes.

Have you heard of Garcinia cambogia?

If you haven’t, you probably will soon enough; or perhaps you’ve heard about it, but you don’t know what it’s all about. If you follow diet trends, or even buy diet or weight loss products, however , then Garcinia combogia has probably already become part of your everyday vocabulary: This extract of a South Asian flower is hot stuff these days.

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The story 

Garcinia cambogia is a plant found in Indian, Indonesia and other parts of South Asia that has a long history of use in food preparation as a flavour agent in place of lemon or tamarind. More recently, Garcinia cambogia’s in order to fame stems from a compound found in the dried rind of its fresh fruit, known as hydroxycitric acid, or HCA. First identified in the 1960s, HCA inhibits a specific enzyme, known as ATP-citrate-lyase, and early studies on cells and animals recommended it could prevent fat storage, reduce appetite, and ultimately, support weight loss Plans.

The science

The first well-controlled trial on Garcinia cambogia was published in 1998 within the prestigious Journal of the American Medical Association (JAMA), but the results were hardly incredible: in 84 overweight, but otherwise healthy men and women, half of whom were randomized to receive either two 500mg caplets of Garcinia cambogia 30 minutes before all of three meals per day (the caplets contained 50% HCA, providing a total of just one, 500mg of the active compound per day), and half of whom received the placebo, or dummy pill, there was no significant difference in body weight or excess fat between groups after 12 weeks. In fact , the placebo group actually dropped nine pounds and 2 . 16% of body fat over the course of the study, while the Garcinia cambogia group lost seven pounds and 1 . 44% body fat, though the variations between the groups was small enough to be considered statistically insignificant.

National Post files:  Some studies on the effectiveness of 

garcinia cambogia in helping people with weight loss 

have shown slivers of positive results, mainly with people 

who carry it on an empty stomach, about an hour before 

meals. Having said that, research is still up in the 

environment on whether the supplement works.

Importantly, while subjects were encouraged to follow the calorie-and fat-reduced diet, while maintaining their usual activity level, these elements of the research were not tightly controlled. While that means we didn’t necessarily gain insight in the true effects of Garcinia cambogia alone, it does give a sense of how effective the actual supplement could be in a “real world” situation, and the results were hardly promising.

Almost all told, among all placebo-controlled studies using HCA or Garcinia cambogia for at least 8 weeks, six have demonstrated some benefit, while six have not. Of the six good studies, only two used HCA or Garcinia cambogia on its own: the rest utilized weight-loss supplements that included other compounds, such as chromium or fibre, that could have influenced the results. In one of the two positive studies, published in 2000, obese women given 2, 400 mg of Garcinia cambogia (providing 1, two hundred mg of HCA) per day along with a low-calorie diet and exercise, lost 8. 2 pounds over 12 weeks, versus 5. 3 lbs for the placebo group. Curiously, there was no difference in appetite markers between the groups, despite that being among Garcinia cambogia’s possible methods of action. Also interesting was the fact that a small number of men initially included in the study had their results excluded because they showed absolutely no response to the supplement.

Of the six neutral studies, four examined HCA or even Garcinia cambogia alone, with doses ranging from 1, 000 to 1, 500 miligrams per day of HCA. non-e found any effect on body weight or body fatness.

Taking Garcinia Cambogia

If you do choose to take Garcinia cambogia, it is generally recommended basically so between 30-60 minutes before each meal, however , some evidence indicates HCA levels take closer to between one and two hours to reach their own peak, and that food present in the stomach suppresses its effect. So using it on an empty stomach at least an hour before a meal is probably best. Suggested doses vary widely, but research studies typically use 1, 000 mg in order to 2, 400 mg of HCA per day, taken in divided doses over 3 meals.

‘You can’t trust most Garcinia labels, nor should you rely on recommended serving sizes’
As mentioned, Garcinia cambogia and HCA are commonly included in many weight reduction products, often in combination with other stimulants, appetite suppressants or weight loss agents. Since becoming mentioned on The Dr . Oz Show in 2012, Garcinia supplements have grew alot in popularity, leading to quality concerns. In late 2013, Consumer Labs, a customer watchdog based out of the U. S., tested 13 Garcinia supplements, and found that just six contained the amount of HCA listed on the label.

Side effects, such as digestive upset as well as headache have been noted, but to date, Garcinia is generally considered safe, although research in humans have only lasted up to 12 weeks.

The bottom line

“You can not trust most Garcinia labels, nor should you rely on suggested serving sizes, ” says Consumer Labs, and it’s hard to argue with the statement.

Garcinia may have some effect on weight loss, but to date, we have precious little high quality evidence within humans to prove the claims true. For my money, your best bet continues to be to focus on old-fashioned habits, such as a good, balanced diet and exercise, cooking and eating in your own home, and addressing mindless eating issues.

But that’s never quite as attractive as prescribing weight loss in a bottle, now is it?

-Jennifer Sygo, MSc., RD, is a registered dietitian and sports nutritionist at Cleveland Clinic Canada, as well as author of the newly released nutrition book Unmasking Superfoods, (HarperCollins, $19. 99). Check out her on the Web at jennifersygo. com. and send your comments and nutrition-related questions to her at info@jennifersygo. com.

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