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Can Garcinia Cambogia Help with Weight Loss?
Is there such a thing as a weight loss miracle drug?
Today’s market is full of “miracle drugs” and supplements that claim to help you drop pounds fast. It’s no wonder they fly off the shelves and into medicine cabinets across the country. TV personality Dr. Oz and others like him have showered praise on one of these products in particular: the controversial garcinia cambogia fruit.
Garcinia cambogia is a citrus fruit that grows in Southeast Asia. An extract from the fruit’s rind, hydroxycitric acid (HCA), has historically been used for cooking, but it has also been used for weight loss. You can buy garcinia cambogia online or at most health and supplement stores. It comes in pill form or as a powder. Let’s look at what, if anything, garcinia cambogia can do for your weight.
Advocates say that HCA, an organic acid, works by making you feel full, reducing your appetite, and affecting your metabolism. It’s this effect that has led many to herald it as a natural weight loss cure. Some say it may also help improve high cholesterol or enhance athletic performance.
The list of garcinia cambogia’s rumored benefits is a long one. It can be hard to determine the truth to the claims about its “miracle” properties. So, how do these health claims match up to scientific research?
1. Claim: Makes you feel full
Verdict: No evidence. An extensive review of the existing research on garcinia cambogia determined that there simply wasn’t conclusive evidence to suggest that the supplement or HCA had any effects on appetite and satiety. Although some rodent studies had positive results, no human studies could replicate them.
2. Claim: Lowers body weight
Verdict: No evidence. Existing evidence doesn’t prove that garcinia cambogia alone can facilitate weight loss. A 12-week, randomized, double-blind, placebo-controlled study published in JAMA found that the supplement didn’t help with significant weight loss or decrease in fat mass. Both the control and garcinia group were placed on high-fiber, low-calorie diets.
3. Claim: Speeds metabolism
Verdict: Some evidence. There is some evidence that supplementing with garcinia cambogia can influence fat metabolism. Several studies have found that both mice and humans experience an increase in fat metabolism after supplementing with HCA.
4. Claim: Enhances athletic performance
Verdict: Some evidence. Garcinia cambogia may increase the amount of time it takes to reach exhaustion during exercise, according to one study. Another study that used mice had similar results, showing that HCA enhanced endurance during running.
In addition to knowing how well it works, you’ll also want to know about a supplement’s potential side effects. Reported side effects for garcinia cambogia are mild. They include:
- dry mouth
- upset stomach
There are still other factors you should consider when deciding whether to use a supplement such as garcinia cambogia.
As with all dietary supplements, HCA could interact with medications you take. Before starting HCA, be sure to talk to your doctor. Make sure they know about all medications you take, including prescription and over-the-counter drugs as well as other supplements.
Part of the allure of garcinia cambogia is the fact that it comes from a fruit, so it’s considered “natural.” However, this alone doesn’t make it a worthwhile supplement or even safe. The Food and Drug Administration (FDA) recommends using caution with products that claim to be quick fixes, promise fast weight loss, and use the term “natural.” Natural doesn’t necessarily mean safe. There are many poisonous plants that are natural, but can cause you serious harm. Many plants interfere with medication or are actually medications themselves.
More importantly, dietary supplements such as garcinia cambogia aren’t studied or approved by the FDA before they go on the market. Furthermore, supplement makers can claim that their products support normal body functions as long as they have a disclaimer stating that the FDA hasn’t evaluated those statements. In other words, supplements containing garcinia cambogia have not been rigorously tested for effectiveness, quality, purity, or safety.
Possible liver problems
In 2009, the FDA recalled a product that contained garcinia cambogia because it was found to cause liver problems. Research since then has been conflicted, with some citing a link between garcinia cambogia and liver damage and other research finding no link. You should discuss this risk with your doctor.
A review of studies on HCA found that no studies have effectively looked at garcinia cambogia use for longer than 12 weeks. That means there isn’t enough evidence to ensure that it’s safe and effective for long-term use.
The danger of scams
It’s free, so what’s the harm, right? Actually, those free trials for products that claim to help you lose weight fast can present more harm than you might think. From surprise shipping fees to extra charges for products you didn’t realize you ordered, these trials can end up costing you money. For information on how to avoid these scams, check out this page from the Federal Trade Commission.
“Miracle” weight loss solutions rarely live up to the hype. Even when there is scientific evidence of positive results, the results are often so mild and minimal that users are disappointed to learn they still have to exercise and control their eating in order to reap lasting and significant weight loss.
Dr. Oz has come under fire for promoting “miracle” weight loss products on his show. His claims got him into trouble with the U.S. Senate Subcommittee on Consumer Protection, Product Safety, and Insurance. There’s a reason that claims such as his about products with no clear evidence of effectiveness are taken seriously. Many consumers trust his opinion and could be misled into buying something that is, at best, a waste of time and money, and at worst, laden with potential side effects.
According to the FDA, any product, whether natural or man-made, that’s strong enough to work like a drug is capable of producing side effects. Before you add a dietary supplement to your weight loss plan, discuss it with your doctor. They can tell you if the product may be harmful or may be worth a try.
The best approach for weight loss is eating less fat and calories. Choose to eat whole, non-processed foods and burn calories with activity.
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- Chuah, L. O., Ho, W. Y., Beh, B. K., & Yeap, S. K. (2013, August 6). Updates on antiobesity effect of garcinia origin (−)-HCA. Evidence-Based Complementary and Alternative Medicine, eCAM, 2013, 751658.
- Chuah, L. O., Yeap, S. K., Ho, W. Y., Beh, B. K., & Alitheen, N. B. (2012, August 9). In vitro and in vivo toxicity of garcinia or hydroxycitric acid: A review. Evidence-Based Complementary and Alternative Medicine, eCAM, 2012, 197920.
- Clouatre, D. L. & Preuss, H. G. (2013, November 28). Hydroxycitric acid does not promote inflammation or liver toxicity. World Journal of Gastroenterology, 19(44), 8160-8162.
- Dietary supplements. (2011, November).
- Heymsfield, S. B., Allison, D. B., Vasselli, J. R., Pietrobelli, A., Greenfield, D., & Nunez, C. (1998, November 11). Garcinia cambogia (hydroxycitric acid) as a potential antiobesity agent. JAMA, 280(18), 1596-1600.
- Kaswala, D. H., Shah, S., Patel, N., Raisoni, S., & Swaminathan, S. (2014). Hydroxycut-induced liver toxicity. Annals of Medical & Health Sciences Research, 4(1), 143-145.
- Katz, L. M. (n.d.). The problem: Liver toxicity following consumption of dietary supplement, hydroxycut.
- Kim, K. Y., Lee, H. N., Kim, Y. J., & Park, T. (2008, July). Garcinia cambogia extract ameliorates visceral adiposity in C57BL/6J mice fed on a high-fat diet. Bioscience, Biotechnology and Biochemistry, 72(7), 1772-1780.
- Kurtzweil, P. (2016, May 5). How to spot health fraud.
- Márquez, F., Babio, N., Bulló, M., & Salas-Salvadó, J. (2012). Evaluation of the safety and efficacy of hydroxycitric acid or garcinia cambogia extracts in humans [Abstract]. Critical Reviews in Food Science and Nutrition, 52(7), 585-594.
- Protecting consumers false and deceptive advertising of weight-loss products. (2014, June 17).
- Tips for dietary supplement users. (2014, April 23).
- Warning on hydroxycut products. (2009, May 1).
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