Garcinia Cambogia
Garcinia gummi-gutta — also known as Malabar Tamarind.
A tropical fruit rind extract containing hydroxycitric acid (HCA), traditionally used in Southeast Asian cooking and now one of the most popular natural weight management supplements.
Evidence Quality
Several human RCTs show modest weight loss (1–2 kg over 8–12 weeks). Effects are real but moderate. Best results appear when combined with a calorie-controlled diet. Results vary significantly across studies.
What Is Garcinia Cambogia?
Garcinia Cambogia is a small, pumpkin-shaped fruit native to Southeast Asia and India. The active compound — hydroxycitric acid (HCA) — is extracted from the fruit's rind and is believed to inhibit an enzyme called ATP citrate lyase, which the body uses to produce fat.
HCA also appears to increase serotonin levels, which may reduce appetite and emotional eating. Standardized extracts typically contain 50–60% HCA to ensure therapeutic potency.
Key Benefits
Modest Weight Reduction
Clinical trials show an average loss of 1–2 kg (2–4 lbs) over 8–12 weeks compared to placebo, when combined with diet.
Appetite Suppression
HCA may raise serotonin levels, reducing hunger signals and emotional eating behaviors between meals.
Fat Synthesis Inhibition
Inhibits ATP citrate lyase, potentially reducing the conversion of carbohydrates into stored fat.
Blood Sugar Support
Some studies suggest HCA may improve insulin sensitivity and reduce post-meal blood glucose spikes.
Dosage & How to Take It
Standard dose
500–1,500 mg HCA per day (split into 2–3 doses)
Timing
Take 30–60 minutes before meals to maximize appetite-suppressing effects.
Cycle
8–12 weeks of consistent use. Take a 4-week break before restarting.
Form
Capsule preferred. Look for 50–60% HCA standardization on the label.
Contraindications & Cautions
- Pregnancy & breastfeeding: Avoid — insufficient safety data.
- Diabetes medication: May lower blood sugar — monitor closely with your doctor if on insulin or metformin.
- Statins: Potential interaction — consult your physician before combining.
- Liver health: Rare cases of liver damage reported at high doses. Avoid exceeding recommended amounts.
- Antidepressants/SSRIs: HCA raises serotonin — potential serotonin syndrome risk when combined.
What to Look for When Buying
- Standardized to at least 50% HCA — this is the active compound
- No proprietary blends — you should see the exact mg of HCA per dose
- Third-party tested (NSF, USP, or Informed Sport certified)
- Capsule form — avoids added sugars found in gummies
Where to Buy
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Amazon — Garcinia Cambogia (50% HCA, recommended)
Standardized HCA extract, capsule form, third-party tested. Best value on Amazon.
iHerb — Garcinia Cambogia Selection
Wide selection of HCA extracts. Ships internationally at competitive prices.