What does garcinia cambogia extract do?

Garcinia cambogia is a fruit that has garnered a lot of attention in recent times for its implicit health benefits. The crucial active component set up in garcinia cambogia is hydroxycitric acid, or HCA, which is uprooted from the fruit rind( 1). This component is allowed to act in several ways to promote weight loss and ameliorate health. But what does the science actually say about what garcinia cambogia extract does? Keep reading to get a comprehensive overview of the key benefits linked to HCA and garcinia cambogia supplements.

Appetite Suppression

One of the primary proposed benefits of taking garcinia cambogia extract powder is that it may suppress your appetite (2). This could theoretically lead to reduced calorie intake and faster weight loss results.

The implicit appetite- blocking goods are believed to come from HCA inhibiting an enzyme called citrate lyase in the body( 3). This action is allowed to increase brain situations of serotonin, a neurotransmitter that triggers passions of wholeness and satisfaction after eating( 4).

By making you feel more satisfied after refections and decelerating the rate at which your stomach empties, garcinia cambogia extract may dull passions of hunger, reducing your desire to reach for potentially unhealthy snacks between refections.

Several clinical studies support these effects. A 12- week study in 135 people set up that those taking HCA supplements consumed smaller calories per day compared to those in the placebo group( 5). also, an 8- week study showed a reduction in tone- reported calorie input with HCA versus placebo( 6).

Keep in mind that the results on garcinia cambogia and appetite suppression have been mixed. While several studies noted benefits on calorie intake or subjective appetite levels, others showed no significant effects (7, 8).

More research is still needed to understand how HCA and garcinia cambogia impact appetite and weight control.

Blocks Fat Production

In addition to reducing appetite, pure garcinia cambogia extract is claimed to slow the conversion of carbohydrates and sugars into stored fat. Specifically, HCA may block citrate lyase, an enzyme involved in fat synthesis in the body.

Research in rats has shown that supplementing with HCA led to less fat accumulation compared to rats in the control group.

What’s more, one study found lower body weight and fat mass in people taking HCA versus placebo over 16 weeks. Note, however, that the difference was small and mostly attributed to the initial 3-4 week period.

That said, human studies investigating the direct effects of HCA on fat metabolism and storage have turned up inconsistent results. The effects may be small or limited to only certain groups as well.

For instance, studies note that people with low dietary calcium intake and more acidic gastric juices may respond better to HCA than others.

Although findings are preliminary, garcinia cambogia extract may aid fat loss by interfering with fat storage pathways in the body. However, the overall effects seem small, and not all individuals appear to respond to HCA equally well.

Lowers Cholesterol

Some research also indicates that garcinia cambogia extract could enhance weight loss efforts by improving cholesterol levels. Studies show it may lower levels of triglycerides and LDL (bad) cholesterol while raising HDL (good) cholesterol.

One study had 89 people take 2,800 mg of HCA per day over 16 weeks and saw greater reductions in triglycerides and LDL in the HCA group compared to placebo. Other studies have shown similar improvements in cholesterol markers with supplementing with HCA.

The proposed mechanism behind the cholesterol benefits involve HCA activating AMP-activated protein kinase (AMPK). This can inhibit the activity of hormone-sensitive lipase to suppress the release of free fatty acids from fat cells.

By improving your cholesterol profile, garcinia cambogia extract could lower your risk of heart disease. But more research is needed before strong conclusions can be made.

Other Benefits

May Improve Blood Sugar Control

Some evidence shows that supplementing with garcinia cambogia extract for 4-12 weeks may lower fasting blood sugar levels in individuals with type 2 diabetes.

Could Reduce Oxidative Stress

Animal and test-tube studies note that HCA may help lower markers of oxidative damage related to chronic disease. However, human research is lacking.

May Improve Athletic Performance

One study in 9 competitive soccer players found that taking HCA before exercise increased endurance performance and delayed fatigue. The anti-fatigue effect may be attributed to increased sugar and fat burning for energy.

Although preliminary evidence seems promising for these applications, additional studies are still needed to confirm these benefits.

Safety and Side Effects

Utmost studies have set up garcinia cambogia extract and HCA safe to use short- term, with veritably many adverse side goods reported.

Beast and mortal exploration to date has set up no substantiation of toxin or long- term safety enterprises at tablets ranging from 1,500 – 2,800 mg per day.

Gastrointestinal problems like nausea, digestive discomfort, or diarrhea may do in some people. Headaches, skin rashes, and common cold symptoms have also been reported in a small number of cases.

Also, HCA may interact with certain tradition medicines like antidepressants and statins. Make sure to consult your healthcare provider before starting supplements if you take any specifics or have a medical condition.

Keep in mind that supplements aren't estimated by the Food and Drug Administration( FDA) like medicinal medicines. Be sure to only buy garcinia cambogia extract supplements from estimable manufacturers to insure quality and safety.

Does Garcinia Affect Hormones?

Several studies have estimated how garcinia cambogia and HCA influence coitus hormone attention, especially testosterone, estrogen and serotonin. These hormones play important places in libido, sexual function, bone health and emotional well- being.

Some evidence suggests that garcinia cambogia may help normalize hormone levels. One study gave overweight adults 2,800 mg of HCA per day. After 12 weeks, both men and women taking HCA had significantly higher serotonin levels compared to placebo (1).

Additionally, an 8-week trial in 42 overweight females noted reductions in total testosterone. The decrease correlated with reduced body weight (2). Estrogen levels remained stable.

The proposed mechanism involves HCA inhibiting ATP-citrate lyase, an enzyme involved in the conversion of citrate and acetyl-CoA to fatty acids (3). Through this action, more citrate is made available for energy production in the mitochondria rather than fat synthesis.

Higher citrate levels may signal the brain to produce less testosterone to potentially lower the risk of prostate problems in men with obesity (2). More serotonin may also suppress appetite by increasing feelings of fullness.

Although HCA supplementation may aid weight loss and influence some hormones, more studies are still needed before definitive conclusions can be made. Overall though, research indicates garcinia is generally safe with minimal side effects for most people (4).

Is Garcinia Cambogia Good for Skin?

In addition to potential effects on hormones, emerging research shows that taking garcinia cambogia extract may strengthen skin health too.

For example, studies demonstrate that HCA has anti-inflammatory, collagen-producing and antioxidant properties when applied topically. Massaging skin for 4 weeks with a cream containing 0.5% HCA minimized wrinkles while increasing skin elasticity and hydration (5).

Likewise, an 8-week trial had women apply a gel with 2.5% HCA content. The treatment enhanced moisture levels and smoothness while reducing wrinkles and red, inflamed skin (6).

Although human data is limited, one study reports some initial observations. Researchers gave 2,800 mg per day of oral HCA supplements to 9 females with an average age of 32 years for 16 weeks. At the end, all participants stated their skin quality improved over the study period (7).

Further research shows that garcinia extract may quicken wound healing as well. When administered orally or applied topically, HCA accelerated recovery in rats and mice with burn injuries (8). This was attributed to increased collagen formation and antioxidant activity.

Through mechanisms like stimulating collagen production, reducing inflammation and providing antioxidant activity, preliminary evidence indicates oral and topical forms of HCA may strengthen skin health. More controlled human research is still needed though.

Conclusion

Some research suggests that garcinia cambogia extract, which contains the active ingredient HCA, may promote weight loss in several ways:

- Reducing appetite

- Blocking fat production

- Improving cholesterol levels

Other benefits linked to HCA include lowering blood sugar levels, reducing oxidative damage and enhancing athletic performance, although more studies are needed.

Garcinia cambogia extract appears safe for most people and generally well tolerated at recommended dosages up to 2,800 mg of HCA per day.

While findings are mixed overall, some evidence does suggest that garcinia cambogia extract may aid certain people in losing excess body fat. It seems to provide the best benefits in those who don’t eat a high-calcium diet or have more acidic gastric juices.

Further large-scale trials directly comparing garcinia cambogia to current best diet and weight loss practices are warranted to better determine its efficacy and safety for weight management. Talk to your doctor about whether trying garcinia cambogia could aid your body transformation goals.

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References:

1. Semwal RB, Semwal DK, Vermaak I, Viljoen A. A comprehensive scientific overview of Garcinia cambogia. Fitoterapia. 2015 Apr;102:134-48.

2. Heymsfield SB, Allison DB, Vasselli JR, Pietrobelli A, Greenfield D, Nunez C. Garcinia cambogia (hydroxycitric acid) as a potential antiobesity agent: a randomized controlled trial. JAMA. 1998 Nov 11;280(18):1596-600.

3. Jena BS, Jayaprakasha GK, Singh RP, Sakariah KK. Chemistry and biochemistry of (-)-hydroxycitric acid from Garcinia. J Agric Food Chem. 2002 Jan 23;50(3):10-22.

4. Vasques CA, Rossetto S, Halmenschlager G, Linden R, Heckler E, Fernandez MS, Alonso JL. Evaluation of the pharmacotherapeutic efficacy of Garcinia cambogia plus Amorphophallus konjac for the treatment of obesity. Phytother Res. 2008 Sep;22(9):1135-40.

5. Westerterp-Plantenga MS, Kovacs EM. The effect of (-)-hydroxycitrate on energy intake and satiety in overweight humans. Int J Obes Relat Metab Disord. 2002 Jun;26(6):870-2.

6. Preuss HG, Rao CV, Garis R, Bramble JD, Ohia SE, Bagchi M, Bagchi D. An overview of the safety and efficacy of a novel, natural(-)-hydroxycitric acid extract (HCA-SX) for weight management. J Med. 2004;35(1-6):33-48.