Best Garcinia Cambogia Supplements: Top 10 Brands Reviewed

What Is Garcinia Cambogia

​Garcinia is a tropical plant that presently grows naturally on the islands of Indonesia. Garcinia is also known by the local names Malabar Tamarind, Indian Strawberry, and Bitter Kola.

​Garcinia currently grows throughout Southeast Asia and parts of Africa. The most used part of the plant is the fruit that looks like a small "zucchini" with a diameter of 5 cm. Depending on the type of fruit, colors may vary. 

​The taste is usually acidic. Garcinia finds its place both in traditional cuisine and in traditional medicine. As a spice to food, Garcinia is widely used in Malaysia, Indonesia, Thailand, Burma, India, and Sri Lanka. In India Garcinia is used in curry.

​In Ayurvedic medicine, it is considered that the acid taste improves digestion and usually, Garcinia is used in combinations for intestinal and stomach problems.

​How Does Garcinia Act

​Although it is a popular spice in Eastern cuisine, there is little evidence of its medical properties. The use of Garcinia Cambogia is associated mainly with fat burning and due to this effect, it is advertised on the show of Dr. Oz, a showman who successfully promotes also other means of losing weight, such as raspberry ketones and acai berry.

​However, he is dealing with more marketing approaches than on a scientific basis. The useful properties of Garcinia are related to the main active ingredient in the fruit - hydroxycitric acid, known by its abbreviation HCA. 

​The main mechanism of action is the ability of HCA to block the enzyme citric acid lipase that is responsible for the formation of fatty acids - a process that is also called de novo lipogenesis.

In practice, this is an enzymatic process that converts carbohydrates into fats. HCA also blocks the enzymes alpha-amylase and alpha-glucosidase, which are also responsible for the processing of carbohydrates. It has been found that HCA reduces the release of the hormones insulin and leptin because it mimics the leptin. HCA inhibits some adipokines like adipsin.

Up to 18% of orally taken HCA gets into the bloodstream, as it is considered that HCA has relatively high bioactivity. In practice, it is difficult to determine how strong actually the effectiveness of HCA to burn excess fat in the body is. Observations have concluded that Garcinia may be more effective on animals, or may exhibit a strong synergistic effect with certain supplements.

According to some experts, Garcinia is not a weight loss product, but its main purpose is to block the accumulation of carbohydrates as fats, making it a pure carbohydrate blocker.

Garcinia Cambodia is also rich in phenol xanthohumol and several of its isomers. The same phenol is contained in hops and beer and allegedly it has potent anticancer properties. ​Other concentrated phenols are garcinol and cambogin. Calcium and potassium are among the most abundant macronutrients.

​Potential and Proven Benefits on People​

• One of the main advertised properties of Garcinia is its ability to control the appetite. At this stage there no human studies proving this effect. The only study with a negative result is done on a group of women. Despite the weight loss, there has been no decrease in appetite observed;
• Garcinia helps increase red blood cells. This may be due to the high content of iron in the seeds;
• Taking 500 mg of Garcinia with a portion of carbohydrates after exercise strengthens the re-synthesis of glycogen in the muscles;
• A number of sources claim that Garcinia affects the hormones testosterone and estrogen. At this stage, research on the intake of 1000 mg HCA daily haven’t established any effect;
• Garcinia has a slight diuretic effect and there are a number of benefits for the function of the bladder and kidneys. Garcinia protects the kidneys from strong oxidative stress during high consumption of sucrose, as it successfully regulates the levels of urea and creatinine;
• While in animals HCA demonstrates its ability to reduce fat, human studies show the contradiction. Some studies do not indicate any effect, while others indicate a weak to a moderate effect. The efficiency may be associated to a large extent with the dose because the positive studies were used doses of 2400 mg of Garcinia. It has been found that the intake of Garcinia within the period of 12 weeks results in 50% more fats burned, compared to the placebo group. Despite the solid percentage, the difference within a month is only 400-450 grams of fats in favor of the group with HCA;
• A Japanese study has found that the long-term intake of HCA does not drastically reduce weight in both sexes, but significantly lowers the percentage of visceral fats around the abdomen. The percentage of the reduced fats depends largely on the original cause of the fat accumulation, as individuals, who have often overeaten, show a higher result;
• Several studies have used Garcinia as part of a natural stack for burning fat. In one of the studies, men who had taken Garcinia together with inulin and white kidney bean extract have shown 4% more lost weight than the placebo group. The other study had combined HCA with chrome and white kidney beans and the results were similar. We can conclude that in terms of fat burning Garcinia has a strong potential in combination with other ingredients that have a positive effect on carbohydrate metabolism;
• In vitro studies have found that polyphenols garcinol and guteferon K, which are powerful antioxidants, protect the blood vessels from lipid and protein oxidation. Both polyphenols reduce the formation of carbon groups and the formation of platelets in the blood;
• Allegedly Garcinia increases energy levels and endurance during exercise. Detailed studies are lacking and any benefits are yet to be identified.

​Side Effects​

• It is considered that in normal doses Garcinia is not toxic and does not exhibit serious side effects. It is determined that Garcinia does not damage DNA and has no carcinogenic effect.
• The intake of Garcinia by pregnant and breastfeeding women is not recommended due to the lack of conclusive observations.
• The intake of Garcinia by people with low blood sugar is not recommended.
• In practice, there are cases of complaints of the intoxicated liver after the use of fat burners containing HCA, but there is no evidence of similar properties by Garcinia.
• Tests on rats have found that HCA raises the "bad" and lowers the "good" cholesterol. However, the intake of 1200 mg HCA a day for the period of 10 weeks hasn’t shown any adverse effects on humans.

​Recommended Dosage

• Researchers have not yet determined the potent dose of Garcinia. It is considered that in order to effectively block the enzymatic processes, 500 to 1500 mg of HCA are needed, 3 times a day, preferably 30-60 minutes before the carbohydrate diet.
• ​Intake of more than five grams HCA daily is not recommended because some tests have established potential toxicity with shock doses. However, the used toxic doses are 5000 mg/kg body weight and one could hardly reach them with supplement intake. Positive toxicity is observed at high doses in rats but not in humans.

How to Use Garcinia Cambogia in Stacks

​Garcinia can be used as a means for weight loss, appetite control or regulation of the carbohydrate metabolism. It is alleged that Garcinia can accelerate the burning of fats prior to a workout, which makes it a felicitous pre-workout combination with other supplements such as acetyl-L-carnitine and yohimbine HCL.

The combination of HCA with hoodia extract and chromium picolinate is recommended for appetite control. ​As a means to regulate carbohydrate metabolism or block the accumulation of carbohydrates as fats, the appropriate combination of Garcinia is with chromium picolinate, alpha-lipoic acid, Gymnema Sylvestre and white kidney bean extract.

​In What Form Can We Find Garcinia Cambogia

​Garcinia is sold as a dietary supplement and it can be found as a standalone product or as part of a complex formula. As a standalone product, the plant is sold under the name Garcinia, or under the abbreviation HCA. 

In both cases, the extract is offered, but typically the product under the name of HCA has a higher concentration of hydroxycitric acid. Garcinia is often added to products for fat burning, normally those are lipotropic fat burners (without stimulants) or blockers. Garcinia was the main ingredient in one of the most famous blockers on the market - BSN Cheaters Relief.

Its benefits as a fat burner have a strong potential, but if you decide to use only one product as a supplement, Garcinia may not be your choice, because the herb works best in stacks with other similar ingredients.

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