What is the main bioactive compound in a Garcinia Cambogia supplement?
The primary active ingredient in Garcinia Cambogia is called hydroxycitric acid (HCA) and is similar to citric acid, which I’m sure you’ve heard of before. It’s found in the rind of the Garcinia Cambogia fruit, and aside from it being used in traditional medicines, we can now enjoy its health benefits as a dietary supplement.
HCA’s claim to fame is that it might improve athletic performance and aid in weight loss through the prevention of fat storage and as an appetite suppressant.
How It Works
HCA directly contributes to weight loss (particularly reducing abdominal or belly fat) through chemical interactions. It appears to block an enzyme called citrate lyase, which plays an important role in fat production (3).
A double-blind, randomized, placebo-controlled trial into the effects of Garcinia Cambogia and, specifically, HCA (Hydroxycitric acid) on visceral fat accumulation yielded some interesting results. Two groups, aged between 20 and 65 with an abdominal fat area >90 cm were randomly assigned to receive either Garcinia Cambogia containing 1000 mg of HCA per day or a placebo for 12 weeks. Each subject had to undergo a CT scan of the abdominal area at various stages of the experiment: 2 weeks before starting, the day the trial began, and then at 12 weeks and again at 16 weeks.
They found no significant differences in BMI or body weight at the 12-week scans but interestingly, at the 16-week scan, the group who had taken Garcinia Cambogia daily had significantly reduced visceral, subcutaneous, and total fat compared to the placebo group (3).
Studies have shown that hydroxycitric acid (HCA), the main organic acid component of the fruit rind, reduced food intake and body fat gain by regulating the serotonin levels related to satiety, increased fat oxidation, and decreased de novo lipogenesis (4).
The benefits of increased serotonin levels are improved mood and decreased food cravings.
Health benefits of taking a Garcinia Cambogia supplement
HCA has shown its ability to boost metabolism in various ways that might give you the extra support you need to reach your weight loss goals. Mood-boosting and increased endurance while exercising also contribute to its appeal. Supplementing with Garcinia cambogia has become extremely popular with athletes and bodybuilders for this ability to enhance workout endurance.
Increases fat oxidation
Increasing fat metabolism may be relevant in obtaining better results from exercise, even for those that don’t train like high-performance athletes. Hydroxycitric acid (HCA) increases oxidation, which many athletes call “burning fat.”
Human and animal studies to assess the effects of HCA on energy metabolism showed that fat oxidation was significantly increased by short-term administration of HCA, with increased endurance exercise performance via the attenuation of glycogen consumption caused by the promotion of lipid oxidation during running exercise (5).
Suppresses carb cravings and reduces appetite
Those cravings for junk food, pastries, and high-carbohydrate dishes can seriously derail your diet, and consuming empty calories often leave you feeling miserable.
Your body is an incredible, complex, and miraculous machine that needs top-quality fuel to power it. Garcinia cambogia increases serotonin, reducing unhealthy cravings, making you less likely to overeat at mealtimes, and elevating your mood (1).
Promotes serotonin production
Serotonin is a natural mood stabilizer and a key component in stabilizing your moods. GarciniaCambogia'ss ability to increase your body’s serotonin levels by upregulating serotonin receptors is good news if you are feeling down in the dumps. It helps increase feelings of happiness, relaxation, and motivation to keep going (1).
Supports healthy metabolism
A clinical trial was conducted on 214 overweight or obese subjects who were given 500 mg Garcinia Cambogia twice daily for 6 months. The results were concluded, and they determined that the treatment produced weight loss, reduced fat mass, and visceral fat, increased basal metabolic rate, and improved lipid and glucose profiles (6).
The many proven health benefits of Garcinia Cambogia make it a supplement worth trying if you need a weight loss boost with the added advantage of lifting your mood.
I’m sure you know that nothing will magically melt your fat overnight, and honestly, if you are serious about weight loss and improving your health, a dietary supplement can only do so much to promote weight loss.
Supplements can only support the lifestyle and dietary choices you make. The fact that you’re interested in Garcinia Cambogia and how it can help you means that you are on the right track.
Use that spark of interest and make positive changes toward your new, improved body.
Get out there and enjoy the sunshine, start that exercise routine you’ve been procrastinating about, eat more healthily, and remember that a quality Garcinia Cambogia supplement can assist you in your journey to wellness by:
- Reducing those cravings (so you can ditch that junk food)
- Increasing your serotonin (improve your mood and motivation)
- Reducing fat storage from carbohydrates
- Helping you eat smaller portions by reducing your appetite