From the Guidelines
Garcinia cambogia is not a reliable appetite suppressant due to its minimal proven benefits and potential side effects. The evidence for garcinia cambogia's effectiveness as an appetite suppressant is limited and inconsistent, with some studies suggesting that hydroxycitric acid (HCA), the active compound in garcinia cambogia, may slightly reduce appetite by increasing serotonin levels and potentially inhibiting an enzyme called citrate lyase that helps your body make fat 1. However, this evidence is not strong enough to support its use as a reliable appetite suppressant. Some key points to consider when evaluating garcinia cambogia for appetite suppression include:
- Typical supplement doses range from 500-1000mg taken 30-60 minutes before meals, usually divided into 2-3 doses per day
- Potential side effects include headaches, digestive discomfort, and in rare cases, liver damage
- The FDA does not regulate these supplements for safety or effectiveness In contrast, more effective approaches to managing appetite include:
- Increasing protein and fiber intake
- Staying well-hydrated
- Getting adequate sleep
- Consulting with a healthcare provider about evidence-based weight management strategies, such as those using approved medications like phentermine-topiramate extended-release (Qsymia) which has been shown to achieve significant weight loss and improvements in metabolic parameters 1.
From the Research
Garcinia Cambogia and Appetite Suppression
- Garcinia cambogia has been studied for its potential role in appetite suppression and weight management 2, 3, 4, 5.
- The active compound in Garcinia cambogia, (-)-hydroxycitric acid (HCA), has been shown to inhibit the enzyme ATP-dependent citrate lyase, which catalyzes the cleavage of citrate to oxaloacetate and acetyl-CoA, thereby reducing fat biosynthesis 3, 5.
- Studies have demonstrated that HCA can increase the release/availability of serotonin, a neurotransmitter implicated in the regulation of eating behavior and appetite control, which may contribute to its appetite suppressive action 4, 5.
- Clinical studies have reported significant reductions in body weight, food intake, and serum leptin levels, as well as improvements in lipid profiles and increases in serotonin levels, in subjects taking Garcinia cambogia extracts or HCA-SX, a novel calcium-potassium salt of HCA 4, 5.
Safety and Efficacy of Garcinia Cambogia
- The safety of Garcinia cambogia has been evaluated in several studies, which have reported no significant adverse effects or toxicity at doses typically administered 3, 4, 5.
- However, a case report described a patient who developed acute pancreatitis after taking Garcinia cambogia, highlighting the need for caution and further research on the potential risks and benefits of this supplement 2.
- The efficacy of Garcinia cambogia for weight management has been demonstrated in some studies, but the results are not consistent, and more research is needed to fully understand its effects and potential benefits 3, 5.
Comparison with Other Weight Management Supplements
- A study comparing the effectiveness of different anti-obesity medications, including orlistat, liraglutide, and lorcaserin, found that liraglutide was associated with significant weight loss and had the highest persistence rate, while orlistat was not effective in inducing weight loss 6.
- Garcinia cambogia was not included in this study, but the results suggest that other supplements or medications may be more effective for weight management, and further research is needed to compare the efficacy and safety of different options.