Garcinia cambogia is an exotic tropical tree naturally found in Indonesia, Malaysia, India, and the West and Central Africa region. Its fruits are pumpkin-shaped with a greenish or yellowish color. Garcinia cambogia statistics show that this fruit has been used for centuries to preserve foods and treat certain health conditions.
Garcinia cambogia is believed to have immense benefits, with a popular one being weight loss. However, most of these benefits have not been proven, and the supplements based on this plant have been linked to multiple side effects. So the big question is, should you be taking Garcinia cambogia supplements or not?
In this article, we put together essential facts and statistics on Garcinia, the supplements based on it, their benefits, and their side effects. Dive in to gain more insight into this fascinating fruit.
Top 10 Garcinia Cambogia Statistics and Facts
- Garcinia cambogia’s new botanical name is Garcinia gummi-gutta.
- Garcinia cambogia fruit is a common ingredient in fish curry.
- The leaves of Garcinia cambogia are rich in carbohydrates and protein.
- The FDA does not regulate Garcinia cambogia supplements.
- A calorie-controlled diet may boost the effectiveness of Garcinia cambogia supplements.
- Garcinia cambogia is used in traditional Indian medicine to treat skeletal fractures.
- Garcinia cambogia can effectively lower total cholesterol levels by 6.3%.
- Taking Garcinia cambogia supplements may cause a slight weight loss.
- Garcinia cambogia may induce digestive problems and skin rashes.
- Consuming high doses of Garcinia cambogia may cause testicular atrophy.
General Garcinia Cambogia Facts and Statistics
1. The Garcinia cambogia tree is now known under a new botanical name, Garcinia gummi-gutta.
The plant also has numerous common names such as kokum butter oil tree, red mango, brindle berry, pot tamarind, Malabar tamarind, and gambooge.
2. The rind of Garcinia cambogia contains hydroxycitric acid (HCA).
This compound has been reported to inhibit an enzyme called citrate lyase. Garcinia supplements facts show that this enzyme is responsible for storing body fat, and inhibiting it would cause the fat to be burned as calories rather than stored. The rind also contains tannin, pectin, protein, sugars, and fat.
However, its other ingredients aside, hydroxycitric acid is the reason that people looking for the best weight loss pill are often recommended they try a Garcinia-based supplement.
3. The leaves of Garcinia cambogia are rich in carbohydrates and protein.
The leaves have high moisture content and on average contain 17.2 g of carbohydrates, 2.3 g of protein, 1.24 g of fiber, and 0.5 g of fat. They are also rich in iron, calcium, ascorbic acid, and oxalic acid.
4. Fat content of Garcinia cambogia seeds is around 30%.
Garcinia cambogia nutrition facts show that the seeds are also rich in stearic-oleic-stearic triglycerides. In India, these seeds are sometimes used in place of ghee, a commonly used clarified butter.
5. Garcinia cambogia is a common ingredient in fish curry.
When Garcinia cambogia is sun-dried and smoked, it becomes a blackened spice known as kudam puli, often used to add a smoky, tart flavor to curries.
6. The rind of Garcinia is industrially used to produce concentrated syrups.
These syrups are diluted to prepare ready-to-use health drinks, particularly when the fruit is off-season. In local Indian communities like Goa, Garcinia rinds are used to produce wine.
Garcinia Cambogia Supplement Statistics and Facts
7. The Food and Drug Administration (FDA) does not regulate Garcinia cambogia supplements.
As with other supplements, those based on Garcinia cambogia are not subject to approval by the FDA. Thus, there is no way to confirm that Garcinia cambogia supplements are safe or effective. However, the plant is still used in a number of the best appetite suppressants that you can currently buy.
8. Garcinia cambogia capsules should be taken on an empty stomach.
Garcinia cambogia supplements are available as tablets, liquids, powders, and capsules. The capsules should be consumed 30 minutes or more before a meal.
9. The recommended dosage for Garcinia cambogia is between 900 mg and 1,500 mg of HCA per day.
Research shows that Garcinia cambogia supplements often contain lower or higher doses of the plant than stated on the label. It is advised to buy reputable supplements with at least 50% HCA content.
10. When taking the Garcinia cambogia supplements for the first time, it is recommended to start with the minimum recommended dose.
Make sure to check the supplement label to determine the ideal amount for someone just starting out. Increase the dose after a few weeks if you don’t observe any significant benefits.
11. Consuming Garcinia cambogia supplements alongside a calorie-controlled diet may boost its weight loss effects.
Taking a Garcinia cambogia supplement with a diet that is high in fats and low in carbohydrates may result in a more significant weight loss, making it one of the best fat burners for men and women alike. You could either try one of the grain-free paleo-style diets or the ketogenic diet.
12. Garcinia cambogia supplements should be taken in cycles.
Because there aren’t enough studies on the long-term effects of Garcinia cambogia supplements, it is advisable to take these supplements on an on and off cycle. Garcinia cambogia supplement statistics show that it’s best to take a four-week break after taking the supplements for 12 weeks.
13. Some Garcinia cambogia supplements may contain fillers and problematic ingredients.
While some ingredients like bitter melon and potassium gluconate may enhance the effects of Garcinia, others may cause health problems. Exposure to ingredients like lactose, gluten, some artificial colors, and flavors may trigger inflammation in some people and hinder weight loss.
14. Garcinia cambogia supplements appear to be safe when taken for short periods.
(Very Well Fit)
According to the National Center for Complementary and Integrative Health, people who took the Garcinia cambogia supplements for 12 weeks or less did not experience any harmful side effects.
However, everyone should contact a doctor before they start using it, and diabetics, pregnant women, and people on antidepressants are advised against using these supplements altogether.
Essential Benefits of Garcinia Cambogia
15. Garcinia cambogia is used in traditional Indian medicine to treat skeletal fractures.
Traditional Indian medical practitioners also use the rind of Garcinia to treat inflammatory ailments, enlarged spleen, rheumatism, and rickets.
16. The juice made out of Garcinia rind is used traditionally to treat piles and hemorrhoids.
It has been used for years as an effective treatment for dysentery, colic problems, dermatitis, sores, and ear infections. Garcinia vitamins facts show that it is also taken to aid with digestion and over-perspiration.
17. Garcinia cambogia may prevent kidney stones.
A study found that hydroxycitric acid, the active compound in Garcinia, can help inhibit the production of calcium oxalate crystals, also known as kidney stones. It was found that HCA may also dissolve kidney stones in some cases.
18. Garcinia may help in fighting oxidative stress.
Garcinia vitamins statistics show that Garcinia cambogia is rich in xanthones and vitamin C. Both substances are potent antioxidants with anti-inflammatory properties that aid in fighting free radicals thereby reducing your oxidative stress.
19. Garcinia cambogia can effectively lower total cholesterol levels by 6.3%.
According to a 2003 pilot study and related high cholesterol statistics, consuming 2,800 mg of Garcinia cambogia for 8 weeks can reduce bad LDL cholesterol levels by 12.3% and improve good HDL cholesterol levels by 10.7%.
Additionally, Garcinia cambogia statistics from the same study show that it reduced blood triglyceride levels by 8.6%, and caused up to 258% of fat metabolites to be excreted in the urine.
20. Garcinia may be useful in anti-aging skincare.
Sagging of the skin occurs when the action of elastase, the enzyme responsible for skin elasticity, increases, and hyaluronic acid levels drop. A study has shown that whole methanolic extract, and its water fraction from pure Garcinia cambogia rind possess antielastase activities and antihyaluronidase properties.
21. Garcinia cambogia may increase red blood cell count.
According to animal studies, Garcinia cambogia may increase red blood cell count due to its iron contents that may reduce the rate of oxidant-induced hemolysis, extending the lifespan of red blood cells.
22. Cambogia may aid in treating cancer.
Research on Garcinia cambogia and cancer points that the fruit contains xanthones, known for inhibiting preneoplastic lesions in mammary and colon cancer.
It also contains garcinol that induces apoptosis and inhibits cell proliferation in cell lines for pancreatic, prostate, breast, and colon cancer. Since, in 2018, 17 million original cases of cancer emerged throughout the world, everything that might bring those numbers down is worth looking into.
23. Consuming Garcinia cambogia may suppress appetite.
Garcinia cambogia increases serotonin levels in the brain. Serotonin acts as an appetite suppressant that improves the mood and reduces stress-related eating.
24. Consuming Garcinia cambogia supplements may cause a slight weight loss.
Most Garcinia cambogia for weight loss studies report that the supplements have outperformed placebos in trials. They show that consuming these supplements over 2–12 weeks can cause a weight loss of 2 pounds.
However, it needs to be mentioned that there are also a number of studies that show no difference in weight loss between the placebo and the Garcinia cambogia group.
25. Garcinia cambogia may strengthen the digestive system.
Some animal studies show that this plant may reduce damage to the digestive tract’s inner lining and protect the stomach from ulcers.
26. Garcinia cambogia may have anti-diabetes effects.
According to the latest diabetes statistics and animal studies focusing on Garcinia cambogia and diabetes show that the fruit may decrease insulin and leptin levels. It may also increase insulin sensitivity and reduce inflammation.
27. Garcinia cambogia may aid in treating schistosomiasis.
Although inconsistent, some studies show it may be effective in treating diarrhea and constipation. It may also help in reducing joint pain.
28. Garcinia cambogia supplements may boost athletic performance in women.
While men typically didn’t report any improvements in their energy levels after taking Garcinia, in women, the supplements seem to have an invigorating effect, allowing them to train longer. This is likely caused by hydroxycitric acid in the fruit and makes Garcinia one of the best fat burners for women.
Side Effects of Garcinia Cambogia Supplements
29. Garcinia cambogia is associated with nausea, headache, and dizziness.
Garcinia cambogia supplements may also cause dryness of the mouth. Additionally, people with diabetes are advised to seek a doctor’s advice before using this plant, as it may reduce blood sugar levels.
30. Garcinia cambogia may induce digestive problems and skin rashes.
Side effects of prolonged Garcinia cambogia supplement usage may include severe health complications like liver damage or liver failure.
31. Garcinia cambogia supplements have been linked with mania.
Associated symptoms include grandiose behavior, a reduced need for sleep, and rapid speech.
32. Garcinia cambogia is not recommended for people with Alzheimer’s disease.
People with dementia and Alzheimer’s disease are advised not to consume Garcinia cambogia as it raises the brain’s acetylcholine levels. Garcinia cambogia supplement use research shows that high acetylcholine levels may affect memory, attention, learning, and sleep.
33. Garcinia cambogia is found in Hydroxycut, a common supplement associated with multiple health problems.
In 2009, the FDA cautioned users to immediately cease consumption of this supplement when it was linked to extreme liver damage and jaundice. It is also associated with cardiovascular disorders, seizures, and rhabdomyolysis.
Since the supplement contained a number of other ingredients, these symptoms were not necessarily caused by Garcinia cambogia, but the possibility of that being the case was not excluded.
34. Consuming high doses of Garcinia cambogia supplements may cause testicular atrophy.
Garcinia cambogia overdose may result in shrinking of the testicles and it could affect sperm production, as demonstrated by a number of animal studies.
35. Garcinia cambogia may interact with some medications and cause health issues.
It may interfere with supplements and medications like montelukast, statins, warfarin, calcium, potassium, and iron. It could also cause serotonin toxicity when taken with antidepressants.
What is Garcinia cambogia?
Garcinia cambogia, now renamed Garcinia gummi-gutta, is a species of Garcinia found in India, Malaysia, Indonesia, and some parts of Africa.
It is commonly known as kokum butter oil tree, red mango, brindle berry, pot tamarind, Malabar tamarind, and gambooge. It is a small, greenish to pale yellowish pumpkin-shaped fruit. Cambogia has a sour taste and is often added to curries.
Where is Garcinia found naturally?
This exotic fruit is naturally found in the evergreen forests of Northeast India and Southeast Asia, like Malaysia and Indonesia. It is found in the mountain ranges of India called the Western Ghats and in Sri Lanka. It is also grown in West and Central Africa.
How much Garcinia cambogia should I take daily?
Doses for Garcinia cambogia are usually referring to the amount of hydroxycitric acid. The recommended daily dose of HCA is between 900 mg and 1,500 mg. However, numerous supplements have been found to contain higher or lower Garcinia doses than what they stated on the label.
It is advised to buy products from reputable brands, and look for those with at least 50% HCA to obtain the recommended daily doses. This supplement should be taken on an empty stomach, 30 to 60 minutes before a meal.
Is Garcinia dangerous?
Since the FDA does not regulate Garcinia cambogia supplements, there is no way to be sure how safe or effective they are. However, certain health problems have been associated with them, such as headaches, nausea, dizziness, skin rashes, testicular atrophy, mania, reduced blood sugar levels, and liver damage.
They might also interfere with some medications and supplements like calcium, potassium, warfarin, and montelukast. When taken with antidepressants, Garcinia cambogia may cause serotonin toxicity.
How long does it take for Garcinia cambogia to work?
Because this supplement is not regulated, it is not known how long it will take to work or what the long-term side effects are. According to a study where participants were given cambogia supplements for 2–12 weeks, a weight loss of about 2 pounds occurred.
In other studies, though, the supplements didn’t show any effect. Therefore, although it is difficult to say, effects may be seen if the supplement is taken for an extended period.
Does Garcinia cambogia help with appetite?
Garcinia cambogia is famous for being a weight-loss supplement. This is because a compound in the fruit, called hydroxycitric acid, increases serotonin levels in the brain and suppresses appetite.
It also inhibits the enzyme responsible for storing fat in the body. This is why it is believed that taking this supplement would cause fat to burn rather than being stored.
Garcinia cambogia has been used for years in traditional Indian medicine, as it is believed to have numerous benefits. However, this fruit gained popularity when hydroxycitric acid was discovered in it and reported to cause weight loss. It has since been marketed as a weight-loss supplement, promising other benefits as well.
However, Garcinia cambogia statistics show that scientific evidence supporting the effectiveness of this supplement is mixed. Additionally, while Garcinia is safe to eat, the dietary supplements have been linked to multiple health problems like liver damage, testicular atrophy, digestive problems, skin rashes, nausea, and headaches.
For now, more research is needed to ascertain the efficacy and long-term side effects of Garcinia cambogia. Nevertheless, if you choose to take this supplement, it is advised that you seek your doctor’s advice to be on the safe side.