Why is Garcinia Cambogia Good For You and How Do You Take It?
What Is Garcinia Cambogia?
Garcinia cambogia is a pumpkin-shaped fruit found between West and Central Africa and across the Southern and Southeastern regions of Asia. It is a traditional ingredient in curries and chutneys and has a reputation for making meals more filling when added to a recipe. For example, in Malaysia the fruit is commonly used in soups to reduce one’s appetite before meals. Due to this evidence this fruit has undergone research for its beneficial weight loss properties.
Today, garcinia cambogia extract has become readily available as an affordable weight-loss supplement. The natural chemicals that make the consumer feel fuller encourage healthier eating habits compared to supplements that simply shed the fat but not the dietary behaviors. Taking this supplement in meals, along with proper exercise and dieting, has helped people lose weight, lose fat, and get into a better shape – a lifestyle that is sustainable given adherence to the regimen.
How Does It Work?
Garcinia cambogia contains a chemical known as hydroxycitric acid (HCA), which researchers claim speeds up the weight loss process by prohibiting fat production while reducing an individual's appetite.
Simply put, HCA blocks fat by preventing the liver from turning carbohydrates and sugars into fat, which helps when consuming carbs in a meal like bread, rice, etc. In addition to blocking and reducing fat, HCA suppresses appetite by increasing serotonin levels.
“Serotonin is a neurotransmitter in your brain that makes you feel good. It’s a target of many antidepressant medications. Having low levels of serotonin may make you feel depressed or anxious; it drives many people into emotional or reactive eating. By increasing serotonin levels, HCA improves mood and suppresses the drive to react to stressful situations with food. As you eat less, your body senses this and it releases stored fat in your fat cells.” -The Dr. Oz Show
As the body releases stored fat in an individual’s body the weight is then shed naturally. And with the added effect of preventing fat from being processed through the liver, HCA assists in maintaining a steady loss of weight over time.
How Is Garcinia Taken?
Garcinia cambogia extract is readily available as a supplement found in health food stores or online. What you want is “Garcinia cambogia” or “GCE”. It is recommended to take 500-1000 mg before each meal and no more than 3000 mg per day to avoid any side effects. Experts say to look for at least 50% HCA, but a more personal study claims that 60% is more effective:
One of the most significant HCA studies was conducted by Georgetown University and, after 8 weeks of observed HCA supplementation, discovered:
- body weight and BMI decreased by 5.4%,
- low-density lipoprotein and triglycerides levels were reduced by 12.9% and 6.9%, respectively
- high-density lipoprotein levels increased by 8.9%
- serum leptin levels decreased by 38%
- serotonin levels increased by 44.5%
- urinary excretion of fat metabolites increased by 32-109%
It’s important to note that results like these are only possible with Garcinia supplements that contain a minimum of 60% HCA.
When taking this supplement, remember this is strictly a weight loss aid. Just taking the garcinia cambogia extract alone will not lead to weight loss. In other words, this is a healthy, natural solution to prohibiting fat production and storage and controlling appetite that will work effectively given a proper diet and exercise routine.
What Brand Is Most Reputable and Where Should I Buy Garcinia Cambogia?
Again, to get real results from the supplement it is recommended to use a brand with at least 60% HCA. Among consumer favorites that contain the specified amount are available from these manufacturers, which are found at Amazon: NatureWise, Premium Nutra Source, Omega Soul TM, and SuppleSense, LLC.
Additional Recommended Sources
I also recommend ProSource for purchasing supplements. They are a well established retailer that I've found to have some of the best prices on the Internet for Garcinia as well as most other supplements.
What About the Side Effects?
The fruit itself has been used as an ingredient in dishes for years and has played its part as a natural filler to make meals more satisfying. Other than a few cases of nausea, digestive tract discomfort, and headaches, the supplement is found to be safe as long as HCA is taken as prescribed. If you are taking diabetic medication, consult with your doctor before using garcinia cambogia as it may lower your blood sugar levels. Individuals taking a statin should not use this either, as it can increase the effects ofrhabdomyolysis or muscle degradation.
Those with Alzheimer's disease or other forms of dementia should not take HCA as it may make the dementia worse. And if you are pregnant, breastfeeding, or have health issues it is recommended that you consult a physician prior to taking this supplement. In general, as with most vitamins, minerals, or supplements, it is advisable to consult your doctor before consuming any product.
Garcinia cambogia extract is an option available to individuals in search of an effective weight loss supplement. Although not a primary source of burning fat the HCA chemical found in the extract can reduce body fat, is known to suppress one’s appetite, and encourages positive dietary habits. Coupled with proper exercise and a healthy diet GCE helps promote weight loss and fat reduction.
© 2014 TotalHealth
More by this Author
L-glutamine is an amino acid. It is one of the building blocks of protein and in the grand scheme of the body one of the building blocks of life.
Beta-Alanine is an excellent body building supplement for athletic-minded individuals looking to gain more muscle. It is an affordable supplement that comes in bulk packages that will last most of the year. It boosts...
Learn what BCAAs - branched chain amino acids - are and what health benefits they provide.