Presently, there are at least 14 separate HCA-containing products sold over-the-counter to customers labeled as "pure garcinia cambogia." Most people are drawn to the idea of using GC because of the possibility that it can provide near-effortless, fast weight loss without needing to modify someone's overall diet or lifestyle very much.
GC itself isn't a new product; in actuality, it's been absorbed in parts of Asia for several decades, although not to the purpose of losing weight. Since GC (traditionally also called the Malabar tamarind) first began to gain popularity in the U.S. several years back -- after appearing regularly in the media and on popular medical TV shows -- sales have gone up dramatically. More and more people are purchasing this so-called "weight loss miracle drug" in hopes of losing stubborn body and stomach fat they've been fighting with for several years.
But just like most other weight-loss supplements, products and pills, studies regarding GC's effects and security have been blended. While there's some signs that HCA might be able to aid in weight reduction even if someone does not exercise often or change their diet very much, there's also concerns regarding severe side effects that can occur, for example liver failure or injury, anxiety, fatigue, nausea, and digestive issues.
Recall that just because GC comes from a pure fruit does not mean it is always totally safe. So is pure garcinia cambogia finally worth trying? What is the truth with this supposed weight-loss supplement? Let us take a look at how HCA functions, in what situations GC might be useful, and what adverse reactions are possible when using any type of weight loss medication.
Finally, it is worth considering the fact that time and time again we see different fad diets and products advertised to help boost weight loss -- but what actually works in the end is living a healthy lifestyle long term. What the Studies Tell Us
Pure garcinia cambogia reviews, research outcome and weight loss testimonials have been mixed to say the least. Definitely the most well-publicized benefit of using pure garcinia cambogia is its ability to boost weight loss. Other claims that are commonly made about pure garcinia cambogia's effects include:
Reduction of appetite or less of a desire to eat than Normal
A more positive disposition (including feeling happier, more energetic and less tired)
Increased concentration and energy
Enhanced bowel movements
Diminished joint pains
improved cholesterol levels
Stronger want to become physically active
Most of the claims over haven't been backed by scientific studies, however some have. Let us examine the benefits of pure garcinia cambogia that really have some merit and seem to be effective in certain fashion.
1. Weight Loss
Some studies have found that pure garcinia cambogia may, in fact, be in a position to assist with low levels of fat reduction, plus a number of the additional health issues mentioned previously, although its efficacy is rarely strong or persistent. For example, research suggests that HCA works by blocking a particular enzyme called adenosine triphosphate-citrate-lyase, which leads to the formation of fat cells. But studies comparing GC's effects to controls have found that it may only increase weight loss by a mere one to two pounds normally.
These findings are exactly what researchers published in the Journal of Obesity at 2011. When they compared people who took pure garcinia cambogia extract to those who didn't, the weight difference was very small (normally just about two pounds). Plus, it was not even possible to conclude that GC was directly accountable for the extra pounds lost.
The meta-analysis examined results from 12 different trails involving GC and revealed that a small, statistically significant difference in weight loss favoring use of pure garcinia cambogia products containing HCA marginally over use of a placebo. However, the study also found that some research revealed gastrointestinal side effects ("gastrointestinal adverse events") were twice as prevalent in HCA groups compared to placebo.
Results from assorted weight reduction studies involving GC have been quite mixed. One study at the meta-analysis reported that a significant reduction in fat mass at the HCA group compared to placebo, two studies reported a significant decrease in visceral fat/subcutaneous fat/total fat regions in the HCA group compared to placebo, but two other studies found no significant difference whatsoever between HCA and placebo. A study that has been published in the Journal of the American Medical Association found that GC used for 12 months (1,500 milligrams dosage) "failed to produce substantial weight loss and fat mass loss beyond that observed with placebo." (2)
The ending of the meta-analysis regarding pure garcinia cambogia? Researchers awakened their findings by saying that "the size of these effects are modest, and the clinical relevance is uncertain. Future trials need to be more rigorous and better reported." (3) The main point is that if you are struggling to lose weight, GC likely won't be the answer, according to trial and controlled studies.
2. Slimming Appetite
Studies also have indicated that it's possible that HCA found in pure garcinia cambogia can help lower a person's appetite by increasing production of the neurotransmitter dopamine, that is associated with calm and joyful feelings -- and therefore, occasionally appetite suppression, less cravings and decreased appetite for comfort foods. Animal studies show it might also help increase energy expenditure. (4)
Keep in mind, however, that this isn't true with all people, and there are other, potentially less risky ways to better handle your appetite and improve serotonin generation (such as eating balanced meals with protein foods and healthy carbohydrates at regular times during the day).
What's pure garcinia cambogia - Dr. Axe
3. Lower Cholesterol
There is some support for pure garcinia cambogia being able to boost cholesterol levels and lower high triglycerides. It could also have the ability to help increase HDL "good" cholesterol. It isn't safe for anybody already taking medications that affect cholesterol, but and its consequences do not seem to be quite reliable or powerful.
Studies have found that GC has "no significant impact on anthropometric parameters, including REE, triglycerides or glucose levels" but might have a small effect on lowering cholesterol. (5) Remember that there are also a lot of other organic ways to improve cholesterol levels, including exercising and eating more dietary fiber out of high-fiber foods like veggies, nuts, legumes and seeds. Stabilized Blood Sugar
Eventually, what about CG's effects on glucose levels? Some evidence exists demonstrating that pure garcinia cambogia can help control blood glucose by improving how cells take up glucose (sugar) for use for energy. 1 way in which it might enhance weight loss is via inhibition of pancreatic alpha amylase enzymes, changes in intestinal alpha glucosidase and alterations in fatty acid synthesis. This could be able to alter how carbohydrates are metabolized. (6)
This may possibly help your body respond to insulin better, even though it can raise the risk for having low blood sugar levels in some individuals, also. If you've got a history of blood glucose swings, you are prediabetic, diabetic or taking medications that alter insulin's effects, GC may make your blood glucose drop dangerously low. While this doesn't appear to take place in everyone who takes GC, it's something else to think about and something to talk about with your health care provider.
Possible pure garcinia cambogia Side Effects
While some people claim they do not experience any side effects whatsoever from using GC, others have had very different experiences. Here's one disturbing account regarding the usage of pure garcinia cambogia extract which you might not have learned about: It is contributed to at least several patients winding up at the hospital with liver failure and requiring emergency liver transplant.
A 2016 post released by the Transplantation Center at the Mayo Clinic reports that millions of Americans regularly use herbal supplements, often in pill form, but aren't conscious of their full consequences. Many weight loss drugs pose possible hidden risks and are "related to hepatotoxicity and acute liver injury." (7)
In the event of pure garcinia cambogia, it can easily be overused and isn't very well-regulated. Some manufacturers recommend taking high doses multiple times per day, for example 30 to 60 minutes before every meal for eight to 12 months directly.
Becoming fuzzy or weak
fatigue and brain fog
An increase in grabbing colds/lower immune function
dry mouth and bad breath
Digestive issues like nausea, trouble eating or diarrhea
Something else to consider about GC is the long list of its potential medical/drug interactions. A lot of people should avoid pure garcinia cambogia due to how it may affect other medications, pregnancy, nutrient levels, blood glucose and more. Pure garcinia cambogia could possibly interact badly with: (9)
Pregnancy and breastfeeding
Present cases of liver or kidney damage
Medications which are required to control asthma and allergies
Diabetes medications and insulin
Iron supplements (generally taken by people with nausea)
Medications used to control mental disorders including depression and anxiety
Statin drugs that reduce cholesterol
Blood thinning medications (such as warfarin)
Just How Much pure garcinia cambogia Should You Require?
If you determine that you still need to try taking GC for Weight Reduction or its other benefits, Here Is What you need to know about dosage recommendations for products containing HCA:
Studies using GC have used a broad selection of doses, everywhere from 1 gram to 2.8 g each day. Normal doses are ususally between 250--1,000 milligrams per day.
Study durations also have varied widely, ranging from using GC between two to 12 months at one time.
The perfect dose of HCA is now still unknown. It's not clear if a higher HCA dosage even means a higher bioavailability of HCA once consumed.
There will seem to be a substantial correlation between the dose of HCA and body weight reduction, which means higher doses have slightly more effects.
Pure garcinia cambogia continues to be the most commonly used nutritional supplement in studies for supplying HCA, however aside from GC, HCA may also be seen in nutritional supplements produced from the plant Hibiscus subdariffa.
Because many studies have investigated the consequences of GC taken for about eight weeks, researchers believe this is finally "too brief a time to estimate the effects of HCA in body fat."
To err on the safe side, avoid buying pure garcinia cambogia "formulas" or "supplement blends," which might fail to report each of the other ingredients included or accurate heights of HCA. Many proprietary formulas are created by producers that just use a small percent of the active ingredient or standard dose to keep costs down. Always read labels and search for the words "pure pure garcinia cambogia" and "hydroxycitric acid (or HCA) infusion" (this should be around 50 percent to 60 percent of the item). If you obtain a mix and see a component listed without an amount, that can be a red flag that you don't know exactly what you're getting.
Pure garcinia cambogia unwanted effects - Dr. Axe
11 Weight Loss Methods That Actually Do Work
In just about all studies between pure garcinia cambogia, researchers note that it's hard to tell if any demonstrated benefits (weight loss, reduced cholesterol, etc.) are actually due to GC or are actually influenced by additional variables like the subjects consuming lower-calorie diets or exercising. It's always possible for any supplement to create a "placebo effect," where issues end up changing their outlook and habits only because they believe the item is helping them (even if it isn't really doing anything).
Another intriguing fact that the Journal of Obesity meta-analsis reports is that most of the included studies "failed to indicate whether or not results assessors were blinded, and seven studies did not even define who financed the pure garcinia cambogia studies." While it's possible that pure garcinia cambogia might help you lose an extra one to two pounds if you take it regularly, most experts don't think it's well worth the money or the threat -- especially considering that its consequences are so small and unpredictable.
Ultimately, taking weight loss supplements won't teach you much about eating an overall healthier diet, discovering ways to enjoy exercise, or practicing "intuitive eating" and handling cravings. So what do you do to move in the right way of losing weight safely? Weight loss attempts should remain realistic, sustainable and safe. Keep in mind that the real goal is to reach a healthy weight and stay there for life. That's why quick repairs and fad diets have been shown in research to fail in the long run over 95 percent of their time.
Here are some of my favorite tips for losing weight using reliable methods that really work:
Get decent sleep! A lack of sleep (less than seven to nine hours every day for most people) can signify a lack of weight reduction.
Eat more fiber: Adults will need to aim for at least 25--30 grams daily from things like veggies, fruit, early grains, sprouted legumes and seeds.
Use healthful fats: Coconut oil has natural fat-burning effects just like GC does, plus many more benefits like improving bowel health, also. Other healthy fats that may help control your appetite include actual olive oil, avocado, fats out of grass-fed beef, seeds and nuts.
Utilize adaptogen herbs: Adaptogen herbs like maca, ginseng and rhodiola helps control health conditions that can make it hard to drop weight (like high levels of stress, thyroid problems, leaky gut, adrenal fatigue, mobile toxicity and candida).
Don't skimp on protein: Protein foods are satisfying and crucial for building muscles. Regularly include proteins such as cage-free eggs and wild-caught fish on your own meals.
Consume probiotics: Probiotic supplements and foods not only help equilibrium enhance gastrointestinal health, but they also balance hormones, increase immunity, control your appetite and play a part in weight management.
Switch up your workout routine: Try burst-training exercises and other kinds of high intensity interval training (HIIT) to keep challenging your muscles, work in with a team, add in weight training, and unwind with yoga in between workouts.
Stand up more during the day: Sitting for extended periods of time is connected with being obese and a higher risk for obesity.
Sneak more fitness into your daily life: Take the stairs, do body weight exercises in your home.
Use essential oils for fat loss: Natural oils such as grapefruit, cinnamon and ginger oil may help control your hunger, hormones and digestive symptoms.
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In the sound of this, you might think leaky gut simply affects the digestive system, but in fact it can affect more. Because Leaky Gut is very common, and such an enigma, I am offering a free webinar on everything leaky gut