Chances are, you’ve heard a great deal about Garcinia Cambogia, a potential miracle supplement that can help users lose weight quickly and easy. While this powerful supplement has been available for the past twenty years, it wasn’t part of the national consciousness until 2012, when it was featured on the Dr. Oz show.
Today, we’re going to take a closer look at how to take garcinia cambogia, and what you can do to reap the most benefit possible from this powerful substance.
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What is Garcinia Cambogia?
Grown throughout Southeast Asia, India and Western and Central Africa, the garcinia gummi-gutta tree thrives in moist forests and is prized for its greenish-yellow pumpkin shaped fruit. The fruit can be eaten or cooked, and it’s also used in fish curing as well.
Beyond those uses, garcinia cambogia is also prized as a weight loss aid. The peel of the fruit is concentrated into an extract that is rich in hydroxycitric acid, which aids in weight loss.
How Does it Aid in Weight Loss?
The hydroxycitric acid found in the rind of the fruit has shown an ability to aid in weight loss through a few different mechanisms. These mechanisms work together to help people lose weight more easily than they would without garcinia cambogia.
Garcinia cambogia can help reduce your appetite. Since a decreased appetite means you’ll be eating less, your body can dip into it’s stored fat for energy. This helps to burn more fat and can help you lose weight more quickly.
While researchers don’t fully understand why garcinia cambogia can reduce your appetite, many believe that it may be tied to increased serotonin production. Since serotonin is a known appetite suppressant, it appears that this increase in serotonin caused by garcinia cambogia may help reduce your appetite.
It May Prevent New Fat Cells From Forming
Perhaps the most beneficial aspect of garcinia cambogia is it’s potential ability to reduce fats in the blood and slow the production of new fatty acids. Garcinia cambogia inhibits the enzyme citrate lyase, which is responsible for fat production.
By inhibiting the enzyme, fat production is slowed in the body. As a result, it can help reduce weight gain and the amount of fat in the blood. Studies have shown that garcinia cambogia helps to slow fat production, lowers bad cholesterol while raising good cholesterol, and lowers blood triglycerides.
Other studies have shown that garcinia cambogia may help to reduce belly fat accumulation in overweight test subjects.
Additional Benefits of Garcinia Cambogia
Beyond its potential as a weight loss supplement, there are some other benefits of garcinia cambogia that may be helpful to you. Studies have shown that this supplement can lower insulin and leptin levels while raising insulin sensitivity. These antidiabetic effects are particularly appealing for anyone who has diabetes or at risk of developing the disease.
It’s antioxidant properties also help to reduce inflammation which can be particularly helpful for anyone who suffers from chronic joint pain.
While no human studies have been conducted, animal studies have also shown that garcinia cambogia can improve gastrointestinal health and can help prevent stomach ulcers.
Who Shouldn’t Take Garcinia Cambogia?
While this supplement is entirely safe when used as directed, several types of people should avoid this supplement.
- Pregnant women, or lactating mothers
- Those who have dementia or Alzheimer’s disease
- People with low blood pressure
- People taking certain medications, such as blood pressure medication or antidepressants
- People who experience side effects from garcinia cambogia
Again, the majority of people can take this supplement without any issue. If you decide to try garcinia cambogia and you react to the supplement poorly, discontinue use and consider a different supplement.
Side effects associated with this supplement are rare and mild, and most people experience no adverse effects at all. However, there are a few side effects to speak of. The onset of these side effects, especially if they’re more severe may indicate that you’re allergic to the supplement. If that’s the case, discontinue use immediately. Reported side effects include:
- Gastrointestinal distress
- Skin rash
Animal studies have shed light on the possibility of other side effects including testicular atrophy and reduced sperm production. However, these symptoms haven’t been reported in humans and were present in animals only after extremely high doses of garcinia cambogia.
How to Take Garcinia Cambogia
When it comes to taking this supplement, there’s a lot to know. Many people who have tried garcinia cambogia and were unhappy with their results might have had better results if they had taken the supplement properly.
There are some things you can do that will help increase the effectiveness of this supplement, and increase your chance of success. When it comes to how to take garcinia cambogia, pills are the most popular option. A liquid extract is also available. Following these tips will help you maximize the effectiveness of this supplement.
Ensure That You’re Taking a Quality Supplement
Not all garcinia cambogia is created equally. Some supplements have less of the active ingredient, hydroxycitric acid (HCA). You’ll want to find a supplement that contains 60% or more HCA. Some supplements have as little as 20% HCA, which is less efficient than a supplement which contains more.
Beyond making sure that your supplement has enough HCA, you’ll also want to buy from a company that makes their pills domestically, and has a reputation as a quality manufacturer. By purchasing pills from a reputable supplier, you greatly increase the chances that the supplement inside the bottle actually lives up to the claims printed on the bottle.
Ramping Up Your Dosage
Before taking garcinia cambogia for the first time, consider starting with a small dose to see how it’s going to affect you. Rather than immediately starting with the recommended dosage, begin by taking one pill daily to make sure that you aren’t going to have an adverse reaction to this supplement.
For the most part, the recommended dosage for garcinia cambogia is the same, regardless of the manufacturer. Follow the recommended dosage instructions printed on the label and be sure that your dosage doesn’t exceed 2,800mg per day.
A dosage exceeding 2,800mg per day won’t provide any additional therapeutic benefit. Plus, it can also increase the likelihood of side effects. 5,000mg or more per day can have extremely adverse effects. So, be sure to follow the instructions carefully and don’t increase your dosage expecting to see more profound results.
Dosing Throughout the Day
One helpful way to increase the effectiveness of garcinia cambogia is to ensure that your body always has an adequate supply of HCA to use throughout the day. To make sure that your body has enough HCA to use throughout the day, you’ll want to space doses out throughout the day.
As a rule of thumb, try to space doses out 4-6 hours throughout the day, while making sure not to exceed the recommended dose of 2,000-2,800mg per day.
If you happen to miss a dose, don’t double your next dose to try and correct the amount of HCA available to your body. Simply take your next dose as usual, and do your best to maintain your dosage schedule moving forward.
Also, spacing out your dosage throughout the day doesn’t mean you should be waking up in the middle of the night to take a pill. Research shows that a proper night’s sleep is a critical component of an effective weight loss routine. When you wake up in the morning, have your first dose of garcinia cambogia.
When to Dose
Perhaps the most important (and most overlooked) aspect of effective garcinia cambogia supplementation is ensuring that you’re taking this supplement at the right time. Many people who are unhappy with their results supplementing with garcinia cambogia are merely taking their dosages at the wrong times.
To increase the effectiveness of this supplement, you should take it on an empty stomach, about an hour before a meal. This will help your body absorb the supplement more thoroughly, which in turn will allow the body to make better use of the HCA derived from this supplement.
Beyond ensuring that you’re taking the proper dosage at the right time of day, there are some helpful tips that may help you increase the effectiveness of garcinia cambogia.
- Drink plenty of water throughout the course of the day
- Aim for eight hours of restful sleep each night
- Combine this supplement with a consistent diet and exercise routine
- To jumpstart your weight loss, consider trying a detox cleanse when you begin supplementing with garcinia cambogia. Green coffee bean extracts or pills may also help provide more effective results. When it comes to how to take garcinia cambogia and green coffee beans together, pills are usually the most popular method.
Garcinia Cambogia may be a powerful and effective weight loss supplement that can help you reach your weight loss goals. While no supplement can work miracles, garcinia cambogia has shown the ability to suppress your appetite, while also lowering the body’s ability to produce fat.
When combined with an effective diet and exercise routine, garcinia cambogia may be a great way for you to kick-start weight loss and get you on the path to living a healthier and more fulfilling life.