Does Garcinia Cambogia Really Help You Lose Weight
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The peel of the fruit contains high amounts of hydroxycitric acid (HCA), which is the active ingredient believed to be responsible for most of its weight loss benefits (
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The peel of the fruit contains high amounts of hydroxycitric acid (HCA), an active substance that has been shown to have some weight loss properties (
Summary Garcinia cambogia supplements are made from extracts of the peel of the Garcinia gummi-gutta fruit. They contain high amounts of HCA, which is linked to weight loss benefits.
On average, garcinia cambogia has been shown to cause weight loss of about 2 pounds (0.88 kg) more than a placebo, over a period of 2–12 weeks (
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For example, the largest study — in 135 people — did not find any difference in weight loss between those taking garcinia cambogia and the placebo group (
As you can see, the evidence is mixed. Garcinia cambogia supplements can produce modest weight loss in some people — but their effectiveness cannot be guaranteed.
Its mechanism isn’t fully known, but rat studies suggest that the active ingredient in garcinia cambogia can increase serotonin in the brain (
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However, these results need to be taken with a grain of salt. Other studies have observed no difference in appetite between those taking this supplement and those taking a placebo (10,
Human and animal studies show that it may lower high levels of fat in your blood and reduce oxidative stress in your body (
One study also suggests it may be especially effective at reducing the accumulation of belly fat in people who are overweight (
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In one study, moderately obese people took 2, 800 mg of garcinia cambogia daily for eight weeks and drastically improved several risk factors for disease (14):
The main reason for these effects may be that garcinia cambogia inhibits an enzyme called citrate lyase, which plays an important role in the production of fat (
By inhibiting citrate lyase, garcinia cambogia is thought to slow or block fat production in your body. This may reduce blood fats and lower your risk of weight gain — two major disease risk factors (
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Summary Garcinia cambogia may suppress appetite. It also blocks the production of new fats in your body and has been shown to lower cholesterol levels and blood triglycerides in overweight people.
Additionally, garcinia cambogia could boost your digestive system. Animal studies suggest that it helps protect against stomach ulcers and reduce damage to the inner lining of your digestive tract (
Most studies conclude that garcinia cambogia is safe for healthy people in the recommended dosages, or up to 2, 800 mg of HCA per day (
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That means there’s no guarantee that the actual content of HCA in your supplements will match the HCA content on the label.
Animal studies show that intake of garcinia cambogia far above the maximum recommended dosage can cause testicular atrophy, or shrinking of the testicles. Studies in rats show that it may also affect sperm production (
There is one report of a woman who developed serotonin toxicity as a result of taking garcinia cambogia with her antidepressant medications (
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Summary Some people experience digestive symptoms, headaches and skin rashes when taking garcinia cambogia. Animal studies suggest that a very high intake may cause toxicity.
Recommended dosages can vary between brands. Generally, it is recommended to take 500 mg, three times per day, 30–60 minutes before meals.
Studies have only tested these supplements for up to 12 weeks at a time. Therefore, it may be a good idea to take a few weeks off every three months or so.
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Summary Look for a supplement that contains 50–60% HCA and is made by a reputable manufacturer. Follow the dosage instructions on the label.
Some research shows that it may cause slightly more weight loss than not taking any supplement. This effect is unconfirmed but promising.These supplements are marketed as a way to drop weight fast, but many wonder whether they’re as effective for weight loss as some companies claim.
Plus, the safety of garcinia cambogia has been called into question by some experts, leaving consumers concerned about the potential risks of taking this controversial supplement (
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, commonly known as garcinia cambogia, is a small, pumpkin-shaped fruit native to Indonesia. The rind of this fruit has a sour taste and is used in both culinary and medicinal applications.
Its sharp flavor makes it a popular ingredient in dishes like fish curries, and it’s also used in place of lemon or tamarind to give recipes a pop of flavor.
In addition to its culinary uses, the rind of garcinia cambogia is commonly used as a dietary supplement to treat a number of health conditions, including intestinal issues, rheumatoid arthritis, and high cholesterol (
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HCA is the principal organic acid in garcinia cambogia, and some research has suggested that it may reduce body weight and food intake, as well as increase the number of calories you burn (
Studies indicate that it contributes to feelings of fullness and satisfaction, leading to a reduction in food intake. It has also been shown to accelerate fat oxidation and decrease fat production in the body (
However, the effectiveness and safety of garcinia cambogia and HCA for weight loss have been called into question, as more recent studies have revealed that these supplements may not be as powerful as earlier research suggested (
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Summary Garcinia cambogia contains an organic acid called HCA, which may promote weight loss by suppressing appetite and enhancing fat oxidation. However, its effectiveness has been called into question in recent research.
Although some earlier studies demonstrated that garcinia cambogia and HCA had powerful suppressive effects on calorie intake and enhanced weight loss and fat burning, more current reviews have not shown consistent results.
For example, a 2002 study in 24 adults showed that taking 900 mg of HCA per day led to a 15–30% decrease in daily calorie intake and promoted weight loss (
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Additionally, a 2006 study in 60 adults observed that treatment with an HCA supplement that provided 2, 800 mg of the compound per day for 8 weeks led to a 5.4% average reduction in body weight and significantly reduced food intake (
Yet, most of the studies that have noted positive results have used small sample sizes and were performed over short periods of less than 3 months (
Plus, other studies show that HCA and garcinia cambogia supplements have no beneficial effects on calorie intake, fat burning, or weight loss, adding more doubt that these supplements promote fat loss (
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Given the contradictory findings and overall lack of large, long-term, well-designed studies, research reviews have consistently reported that not enough evidence is available to suggest that garcinia cambogia is an effective tool for weight loss (
For example, an update article that included a review of 22 studies revealed that both HCA and garcinia cambogia had limited or no effects on weight loss, feelings of fullness, or calorie intake in human studies (
Another review of 9 studies found treatment with garcinia cambogia resulted in small yet significant short-term decreases in weight loss compared with a placebo. Yet, this significance was not observed when only well-designed randomized controlled trials were evaluated (
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Thus, based on the most recent findings, the overall effect of garcinia cambogia and HCA on weight loss is small at best, and the clinical relevance of the positive findings related to garcinia cambogia and HCA are questionable (
Summary Some research suggests that garcinia cambogia and HCA may promote short-term weight loss, but reviews of literature and well-designed studies have found limited or no benefit. Therefore, these supplements cannot be recommended with certainty.
Although some research demonstrates that garcinia cambogia and HCA supplements are safe, there have been reports of toxicity related to the ingestion of high doses of the supplement.
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A review of 17 studies including 873 people concluded that HCA did not cause adverse effects at dosages up to 2, 800 mg per day (
One such case resulted after a 34-year-old man consumed 2, 400 mg of a supplement containing garcinia cambogia extract daily for 5 months. The man experienced severe drug-induced liver failure and required a transplant (
Another case of liver toxicity involved a 57-year-old woman with no history of liver disease. The woman developed acute hepatitis after consuming 2, 800 mg of pure garcinia cambogia extract daily for 1 month to promote weight loss.
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The condition resolved when the women stopped taking the supplement. Yet, after 6 months, she resumed taking the same dose to promote weight loss, which again resulted in liver injury (
HCA was also the main ingredient in older formulations of Hydroxycut, a popular dietary supplement that caused 23 known cases of liver toxicity.
Although the supplement also contained ephedra, which the FDA banned in 2004, 10 of the 23 cases that resulted in liver toxicity — one of which resulted in death — were reported after the
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