Leading weight-loss supplements and thermogenics contain a variety of herbs and compounds, promising to increase metabolism, provide a boost of energy, and burn off excess fat. An ingredient in many of these supplements, Garcinia cambogia is touted as an all-natural aid to weight loss. But how healthy is it, and are there any harmful side effects?

What It Is

A small fruit, Garcinia cambogia contains the active ingredient hydroxycitric acid (HCA), considered a natural appetite suppressant. The fruit’s extract has long been used in Indian folk communities to enhance the immune system and treat a variety of conditions. While caffeinated supplements can increase alertness and mental focus, Garcinia cambogia is used to help suppress the appetite and lower fat production, without affecting the central nervous system. The ingredient may be valuable for those looking to lose weight without the jittery side effects of ingredients such as synthetic ephedra and caffeine.

How It Works

Some research suggests that Garcinia cambogia may tap into existing fat stores during prolonged exercise; this makes it easier to lose excess fat during and after exercise. Other studies suggest that HCA can increase serotonin in the body, helping control appetite and improving mood. Other effects include reduced sugar and carbohydrate cravings because of lowered blood sugar levels, and, because of the serotonin boost, a lower risk of dieting-induced depression.

Where It Is

Weight-loss products, thermogenic formulas, fat burners, and other weight-loss aids may contain different levels of Garcinia cambogia, helping enhance weight loss, inhibit fat production, and suppress appetite. HCA is the active ingredient in many products such as:

• Optimum Nutrition Mega Fat Burners.


• MuscleTech Hydroxycut and Hydroxycut Caffeine-Free.


• Cytodyne Xenadrine EFX and Xenadrine 40+.
  

Many caffeine-free formulas contain Garcinia cambogia because of its mood-enhancing and appetite-suppressing abilities. Caffeine has long been used to decrease the appetite and increase energy, and HCA may serve as an effective substitute for it in caffeine-free dietary aids.

Side Effects and Warnings

While animal studies have found that Garcinia cambogia can play a significant role in fat loss, appetite suppression, and weight reduction, research on humans is limited. Some of the reported side effects of HCA in weight-loss aids are:

• Upper respiratory problems.


• Gastrointestinal imbalance.


• Lowered blood sugar, which may affect diabetics.


• Excess acetylcholine (ACh) in the brain, which can affect those with Alzheimer’s disease.
  

Pregnant women, as well as people who are at risk for Alzheimer’s, diabetes, or hypoglycemia, are advised not to take supplements containing HCA. It’s always a good idea to consult with a physician before taking any weight-loss or dietary supplement.

Weight-loss supplements, energy enhancers, and caffeine-free thermogenic products contain a variety of natural ingredients, herbs, and vitamins to provide an extra boost. Garcinia cambogia is promoted as a valuable weight-loss aid and appetite suppressant, but weighing its risks and benefits is an essential step when deciding on a supplementation program.

—Sabah Karimi