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Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

Garcinia Cambogia: Benefits, Daily Dosage, How To Use & Side Effects

Garcinia Cambogia is a well-known weight management dietary supplement that may inhibit fat production and reduce appetite. The key active component of Garcinia Cambogia, Hydroxy Citric Acid (HCA), is responsible for these beneficial effects. Furthermore, HCA may boost serotonin levels in the brain, contributing to mood regulation and potentially decreasing food cravings. A typical daily dosage of Garcinia Cambogia ranges from 500mg to 3000mg per day. Although side effects are generally minimal, caution is advised for those with liver disease, diabetes, or pregnant and breastfeeding women.




What is Garcinia Cambogia?

 

Garcinia Cambogia, often referred to as Malabar tamarind or brindleberry, is a tropical fruit indigenous to India and Southeast Asia, and several regions of Africa. This fruit, which bears a resemblance to a small pumpkin, has been used in traditional cuisines and medicinal practices for centuries.

 

As an antiobesity agent, the Garcinia Cambogia fruit is primarily acclaimed by integrative medicine practitioners for its potential weight-loss benefits. The rind of the fruit contains a considerable amount of Hydroxy Citric Acid (HCA), believed to be the main active ingredient responsible for Garcinia Cambogia's potential fat loss effects.



The health benefits of Garcinia Cambogia

 

1. Aids weight loss

 

 

A plethora of studies have suggested that Garcinia Cambogia could be beneficial for weight loss. The HCA found in Garcinia Cambogia may block an enzyme known as citrate lyase, which is instrumental in the process of fatty acid production. By inhibiting this enzyme, Garcinia Cambogia might reduce fat storage and stimulate fat burning, thereby reducing body weight and belly fat. (1)

 

The weight loss benefits of Garcinia Cambogia have been investigated in multiple studies. One randomized controlled trial compared the effects of Garcinia Cambogia to a placebo on overweight individuals over the course of 16 weeks. The results showed that participants who took Garcinia Cambogia had reduced visceral, subcutaneous, and total fat areas compared with the placebo group. (2)

 

 

2. Appetite suppression

 

 

One of the promising potential benefits of Garcinia Cambogia is its ability to curb appetite. Some research results demonstrate that HCA may elevate serotonin levels in the brain. As serotonin is a neurotransmitter known to regulate mood and appetite, an increase in this chemical may result in diminished food cravings and reduced calorie intake. (3)

 

 

3. Supports serotonin levels

 

 

Animal studies suggest that HCA may increase levels of serotonin in the brain. Serotonin, often called the 'feel-good' hormone, plays a significant role in mood regulation and mental health. A boost in serotonin levels may lead to an overall improvement in mood and well-being, which could indirectly ameliorate weight gain by curbing emotional eating. (4)

 


4. Enhances exercise endurance

 

 

Some research suggests that Garcinia Cambogia may contribute to improved athletic performance. In particular, HCA may enhance endurance during physical exercise. This is possibly due to HCA's ability to increase fat metabolism and decrease carbohydrate utilization during exercise. (5)

 

 

5. Supports cardiovascular health

 

 

Research has suggested that Garcinia Cambogia may have potential benefits for cardiovascular health. According to a clinical trial, the HCA found in Garcinia Cambogia might have lipid-lowering effects, reducing levels of bad cholesterol (LDL) and triglycerides while increasing good cholesterol (HDL). (6)

Furthermore, Garcinia Cambogia may also help in controlling blood sugar levels. It has been observed that HCA can improve glucose metabolism and decrease insulin levels, which can be particularly beneficial for individuals with diabetes or those at risk for developing diabetes. These potential effects on blood sugar and lower cholesterol levels could support overall heart health and metabolic wellness. (7) (8)




What is the right Garcinia Cambogia dosage?

 

The typical daily doses of Garcinia Cambogia extract vary, but most studies suggest a range of 500-3000 mg per day. It's vital to consult with a health care provider before initiating any supplement regimen, especially for those with pre-existing health conditions or for individuals who are pregnant/breastfeeding or taking any medications.

 

 

 

How to use Garcinia Cambogia

 

Garcinia Cambogia supplements are typically accessible in tablet or capsule form. It is usually recommended to take Garcinia Cambogia about 30 minutes to an hour before meals with a full glass of water once or twice daily, but the exact timing can depend on the specific supplement's instructions.

 

 

What are the potential side effects of Garcinia Cambogia supplementation?

 

While Garcinia Cambogia is generally well-tolerated, some individuals may experience side effects such as nausea, digestive discomfort, or headaches. It may also interact with certain medications, including those for diabetes and asthma, so it's essential to consult with a healthcare provider before starting supplementation. More serious concerns have been raised regarding acute liver toxicity/liver damage, but these occurrences are rare, and more research is needed to draw a definitive link.

 

That’s why it’s essential to choose a trusted, third-party-tested Garcinia Cambogia supplement like NutriRise Pure Garcinia Cambogia. This best-selling formula has been standardized to contain effective yet safe amounts of HCA per serving for optimal results. 

 

 

 

Key Points

 

  • Garcinia Cambogia is a supplement recognized for its potential weight loss benefits.

  • It is believed to inhibit fat production and suppress appetite, attributes primarily associated with its active ingredient, Hydroxycitric Acid (HCA).

  • HCA, present in Garcinia Cambogia, is known to potentially elevate serotonin levels, which may result in mood improvement and decreased food cravings.

  • Individuals with pre-existing health conditions, as well as pregnant or breastfeeding women, should exercise particular caution.

  • While Garcinia Cambogia is generally well-tolerated, some users might experience minor side effects.

 

 

 

Want to learn more? Keep reading:

 

How To Enhance The Weight Loss Effects Of Garcinia Cambogia

 

Optimize Weight Loss With Garcinia Cambogia & Apple Cider Vinegar

 

Garcinia Cambogia & Cholesterol

 

Garcinia Cambogia Extract: Why You Should Try It

 

The Beginners Guide To Weight Loss Supplements

 

Top Tips To Reset Your Metabolism



Note: This article is for informational purposes only and not intended for use as medical advice to treat cure or prevent any disease. Always consult your health care professional before starting any dietary supplement.

Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
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