Garcinia Cambogia

The Garcinia cambogia fruit contains the active ingredient HCA, used widely as a weight loss aid. It does not act as a stimulant and does not seem to have any concerning side effects reported in research studies.

HCA supposedly works by inhibiting ATP citrate lyase, an important enzyme necessary for fat synthesis. This action prevents dietary carbohydrates from being stored as fat. The majority of carbohydrates are instead stored as glycogen in the muscle and liver.

HCA may also have appetite-inhibiting effects as well, possibly due to brain signaling from the liver, full of glycogen.

HCA also has cholesterol-lowering effects.

These metabolic effects have been demonstrated in mice. Human studies have been mixed.

The most well-known study of HCA was published in the widely-read medical journal, JAMA (Journal of the American Medical Association). Obese dieters followed a low calorie, high fiber diet and took either 1500 mg of HCA daily or placebo. This study found no weight loss benefit of HCA.

A 2000 study from Purdue University (supported by a grant from Slim-Fast) compared HCA extract to placebo. Subjects followed a 1200 calorie/day diet, about 30% fat, and took 800 mg. of HCA 30 – 60 minutes before each meal. A total of 2.4 grams per day were given, more than in the previous study.

The placebo group lost an average of 5.2 pounds during the 12 week study. The HCA group lost more – an average of 8.1 pounds. However, the HCA did not seem to have appetite-suppressing effects for these dieters.

Several other studies have shown positive results for Garcinia cambogia as well. Many of these studies used combinations including HCA at a wide variety of doses.

Researchers have made these observations about Garcinia/HCA’s benefits:

  • Seems to work better in women than in men
  • Works better with higher carbohydrate diets
  • May not be helpful when given with very low calorie diets
  • Best effects when given in divided doses, about 1 hour before each meal
  • May work better in leaner dieters and be less effective in those who are obese
  • May work well in combination with carnitine to promote fat burning
  • May decrease insulin sensitivity and actually promote diabetes

Thus, HCA may work best for females who have only a few pounds to lose or to help prevent weight gain during maintenance. It should not be used by those with insulin resistance or diabetes.

Take about 800 mg. three times per day, about one hour before meals. Follow a moderate diet that is not carbohydrate restricted, for best results. Consider adding carnitine or acetyl-l-carnitine supplements as well.