If you are looking for weight loss supplements, then you must have come across garcinia cambogia supplement. It is considered as a miracle supplement- very effective for weight loss. But, it is surrounded by controversies as well for retarding health.
Garcinia cambogia is a tropical fruit, commonly found in Indonesia and known by the name Malabar Tamarind. It is used to enhance culinary flavours and its extract is used to suppress hunger. That is why, this small pumpkin looking fruit is used in many weight loss supplements. In this read, we will talk about is it worthy to take and how to take garcinia cambogia for effective result. We will also discuss garcinia cambogia side effects to share an insight on the critics around this supplement.
1) Lowering Cholesterol
Lower cholesterol level in our body is appreciated as most of the cardiovascular or heart diseases are associated with high cholesterol. But lowering cholesterol beyond the body’s requirement can be harmful for mental health by making anxiety and depression more prone. Lower than required cholesterol is also bad for pregnant women as it may lead to higher risk of premature delivery and underweight new born.
Garcinia cambogia extract is said to lower the cholesterol level in our body, which is certainly not true because, according to paper published by National Center for Biotechnology Information (NCBI), it failed to influence weight loss and lowering cholesterol. In this research, 2 grams of extract of this fruit was taken for a period of 1 to 6 months by both men and women in adult age range who had overweight body type.
You can read the detailed research here: https://www.ncbi.nlm.nih.gov/pubmed/21936892
2) Depleting Glucose Level
The laboratory results have shown that garcinia cambogia extract especially the outer skin or rind is useful in reducing the insulin level. That is why the fitness trainers with diabetes are much more interested in this supplement.
But the fact is that, if you are already under medication to control blood sugar, then taking this supplement can get the glucose level in your body dangerously low. Also, don’t take this supplement as an alternative to your diabetes medicine or don’t give up your ongoing medicines to take benefit of this supplement.
3) Liver Malfunction
In 2009, the FDA (Food and Drug Administration) prohibited the use of weight loss supplement that contained garcinia cambogia because some people reported severe liver problems due to consumption of supplements that contained its extract. But the ban was uplifted later on because of lack of strong evidence that could say the liver malfunction is only due to garcinia cambogia side effects. But, since it influences the insulin level, supplements with garcinia cambogia extract should be taken only after the medical expert’s consent.
4) Hormone Imbalance
Because of presence of Hydroxycitric Acid (HCA) in garcinia cambogia, some people associate it with the serum sex hormones imbalance.
According to research published in National Center for Biotechnology Information (NCBI), in which 44 participants were given 1.7 gram garcinia cambogia extract per day for 12 weeks; reported no significant alteration in serum testosterone, estrone, and estradiol levels.
The fact is, taking recommended dose of garcinia cambogia extract does not affect the serum sex hormones and blood composition. Even women can feel secure that they won’t encounter any manly feature by taking this supplement.
You can read the detailed study here: https://www.ncbi.nlm.nih.gov/pubmed/18316163
5) Leading to Malnutrition
We have seen people going upto starvation to lose weight. But what this resulted is anemia and weakness. Garcinia cambogia suppresses the appetite i.e. you won’t feel hungry for a long time, but it do not lead you to starvation. It is nonetheless a solution that whenever one feels hungry, would take a dose of this fruit. It does not provide much nutrition like other fruits, but its consumption won’t lead to malnutrition.
The study from NCBI reveals that mild dose of garcinia cambogia extract has no side effect of appetite.
You can read more information about the study here: https://www.ncbi.nlm.nih.gov/pubmed/11134690
How to take Garcinia Cambogia?
The standard recommended dose for garcinia cambogia is 500 to 1500 mg of 50 percent HCA composition per day. And it is suggested to take this supplement before meals. Garcinia cambogia is available in its pure form and also mixed with other supplements. You can take the advice of your trainer before starting up this supplement. Also, it goes perfectly well if you are under any other supplement routine, however, it is advised to think twice if you are under any medical observation.
Stay tuned for the upcoming article on the garcinia cambogia dosage.
Quick takeaways
- Garcinia cambogia is neither a miracle supplement nor a waste.
- It does not play at hormone level.
- It lowers the insulin level, but the extent is yet to be measured so that it can be used in medicine as well.
- It do not suppress the appetite upto starvation.
- It surely helps in weight loss if taken in proper dose and with regular exercise.
- Read the composition of the supplements that contain garcinia cambogia and accordingly define the dose suitable for you.
Friends, hope you got a clear picture about the facts about the garcinia cambogia that were overlooked. It might be the marketing done to promote other supplements, or a trail to take off completely this useful extract from the market that so many myths about garcinia cambogia prevail in the fitness industry. However, using this supplement should be avoided in the following cases as it might interact adversely.
- Asthama
- Allergies
- Diabetes
- Anemia
- Pain killers
- Psychiatric conditions
- Cholesterol medication
In all honesty, there is no shortcut to weight loss. You can take supplements, go on a diet, but do not forget to accompany them with a strict exercise routine. So, have you ever tried the supplements that contained garcinia cambogia extracts? What are your experiences? Do not forget to share with us and your fellow trainers, because many can benefit from your understandings.
Happy gymming!
