Best Garcinia Cambogia Supplement in Malaysia 2020: Can It Help You Lose Weight?
Garcinia cambogia is a tropical fruit from South-East Asia which is also known as Malabar Tamarind or Brindleberry. There are many Garcinia Cambogia products available at your local health stores such as Guardian, Watson's and GNC in Malaysia.
This article reveals whether garcinia cambogia can help you lose weight and belly fat.
The fruit became hugely popular after its premiere on The Dr Oz Show; naming garcinia cambogia as the “the newest breakthrough in weight management”. However, in June 2014, Dr. Oz was chided for making unwarranted claims about garcinia cambogia and other products in an appearance before the Senate Subcommittee on Consumer Protection, Product Safety, Insurance, and Data Security.
What is Garcinia Cambogia?
Garcinia cambogia is a small, pumpkin-shaped, yellow or greenish fruit.
The fruit is so sour that it is generally not eaten fresh but rather used in cooking (2).
Garcinia cambogia supplements are made from extracts of the fruit's peel.
The peel of the fruit contains high amounts of hydroxycitric acid (HCA), an active substance that has been shown to have some weight loss properties (3, 4, 5).
The supplements generally contain 20–60% HCA. Nevertheless, studies show that those with 50–60% HCA may provide the most benefit (2).
Can Cause Modest Weight Loss
Many high-quality human studies have tested the weight loss effects of garcinia cambogia.
What's more, most of them indicate that the supplement can cause a small amount of weight loss (3, 6).
On average, garcinia cambogia has been shown to cause weight loss of about 2 pounds (0.88 kg) more than a placebo, over a period of 2–12 weeks (3, 7, 8, 9, 10, 11, 12, 13, 14, 15).
That said, several studies have not found any weight loss advantage (9, 11, 16).
For example, the largest study — in 135 people — did not find any difference in weight loss between those taking garcinia cambogia and the placebo group (9).
As you can see, the evidence is mixed. Garcinia cambogia supplements can produce modest weight loss in some people — but their effectiveness cannot be guaranteed.
Safety and Side Effects
Most studies conclude that garcinia cambogia is safe for healthy people in the recommended dosages, or up to 2,800 mg of HCA per day (37, 38, 39, 40).
That said, supplements are not regulated by the US FDA.
That means there's no guarantee that the actual content of HCA in your supplements will match the HCA content on the label.
Therefore, make sure to buy from a reputable manufacturer.
People have also reported some side effects of using garcinia cambogia. The most common ones are (3, 9):
Animal studies show that intake of garcinia cambogia far above the maximum recommended dosage can cause testicular atrophy, or shrinking of the testicles. Studies in rats show that it may also affect sperm production (38, 41, 42).
There is one report of a woman who developed serotonin toxicity as a result of taking garcinia cambogia with her antidepressant medications (43).
Additionally, several case studies suggest that garcinia cambogia supplements may cause liver damage or even liver failure in certain individuals (44).
Conclusion
Garcinia cambogia is a fruit-derived supplement taken to boost weight loss, though studies disagree on its effectiveness.
Some research shows that it may cause slightly more weight loss than not taking any supplement. This effect is unconfirmed but promising.
The positive impacts of garcinia cambogia on blood fats may be its best benefit.
This article reveals whether garcinia cambogia can help you lose weight and belly fat.
The fruit became hugely popular after its premiere on The Dr Oz Show; naming garcinia cambogia as the “the newest breakthrough in weight management”. However, in June 2014, Dr. Oz was chided for making unwarranted claims about garcinia cambogia and other products in an appearance before the Senate Subcommittee on Consumer Protection, Product Safety, Insurance, and Data Security.
Garcinia cambogia is a small, pumpkin-shaped, yellow or greenish fruit.
The fruit is so sour that it is generally not eaten fresh but rather used in cooking (2).
Garcinia cambogia supplements are made from extracts of the fruit's peel.
The peel of the fruit contains high amounts of hydroxycitric acid (HCA), an active substance that has been shown to have some weight loss properties (3, 4, 5).
The supplements generally contain 20–60% HCA. Nevertheless, studies show that those with 50–60% HCA may provide the most benefit (2).
Can Cause Modest Weight Loss
Many high-quality human studies have tested the weight loss effects of garcinia cambogia.
What's more, most of them indicate that the supplement can cause a small amount of weight loss (3, 6).
On average, garcinia cambogia has been shown to cause weight loss of about 2 pounds (0.88 kg) more than a placebo, over a period of 2–12 weeks (3, 7, 8, 9, 10, 11, 12, 13, 14, 15).
That said, several studies have not found any weight loss advantage (9, 11, 16).
For example, the largest study — in 135 people — did not find any difference in weight loss between those taking garcinia cambogia and the placebo group (9).
As you can see, the evidence is mixed. Garcinia cambogia supplements can produce modest weight loss in some people — but their effectiveness cannot be guaranteed.
Safety and Side Effects
Most studies conclude that garcinia cambogia is safe for healthy people in the recommended dosages, or up to 2,800 mg of HCA per day (37, 38, 39, 40).
That said, supplements are not regulated by the US FDA.
That means there's no guarantee that the actual content of HCA in your supplements will match the HCA content on the label.
Therefore, make sure to buy from a reputable manufacturer.
People have also reported some side effects of using garcinia cambogia. The most common ones are (3, 9):
- Digestive symptoms
- Headaches
- Skin rashes
Animal studies show that intake of garcinia cambogia far above the maximum recommended dosage can cause testicular atrophy, or shrinking of the testicles. Studies in rats show that it may also affect sperm production (38, 41, 42).
There is one report of a woman who developed serotonin toxicity as a result of taking garcinia cambogia with her antidepressant medications (43).
Additionally, several case studies suggest that garcinia cambogia supplements may cause liver damage or even liver failure in certain individuals (44).
Garcinia cambogia may interfere with the following medications and supplements: iron, potassium, calcium, antidepressants, statins, montelukast (Singulair), and warfarin (Coumadin).
If you have a medical condition or are taking any medications, consult your doctor before taking this supplement.
Dosage Recommendations
Many health food stores and pharmacies offer several varieties of garcinia cambogia. You can also purchase garcinia cambogia supplements online on Lazada Malaysia.
Choose one from a reputable manufacturer that contains 50–60% HCA (HydroxyCitricAcid).
Recommended dosages can vary between brands. When it comes to a recommended dose, most sources provide the recommended dose of HCA rather than garcinia cambogia itself. According to ConsumerLab.com, the recommended dose of garcinia cambogia is 900 mg to 1,500 mg of HCA a day. This is consistent with doses used in a number of studies.
It is always best to follow the dosage instructions on the label.
Studies have only tested these supplements for up to 12 weeks at a time. Therefore, it may be a good idea to take a few weeks off every three months or so.
If you have a medical condition or are taking any medications, consult your doctor before taking this supplement.
Dosage Recommendations
Many health food stores and pharmacies offer several varieties of garcinia cambogia. You can also purchase garcinia cambogia supplements online on Lazada Malaysia.
Choose one from a reputable manufacturer that contains 50–60% HCA (HydroxyCitricAcid).
Recommended dosages can vary between brands. When it comes to a recommended dose, most sources provide the recommended dose of HCA rather than garcinia cambogia itself. According to ConsumerLab.com, the recommended dose of garcinia cambogia is 900 mg to 1,500 mg of HCA a day. This is consistent with doses used in a number of studies.
It is always best to follow the dosage instructions on the label.
Studies have only tested these supplements for up to 12 weeks at a time. Therefore, it may be a good idea to take a few weeks off every three months or so.
Conclusion
Garcinia cambogia is a fruit-derived supplement taken to boost weight loss, though studies disagree on its effectiveness.
Some research shows that it may cause slightly more weight loss than not taking any supplement. This effect is unconfirmed but promising.
The positive impacts of garcinia cambogia on blood fats may be its best benefit.
Sources:
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