What do tapeworms, arsenic, vinegar, and Twinkies share in common? They’ve all been touted at one time or another as weight-loss aids. A supplement derived from an unusual fruit, garcinia cambogia, is the most recent slimming fad. Yet the web and TV are awash with exaggeration and incorrect claims.
Here are some facts about garcinia cambogia.
1. Garcinia cambogia is cultivated in Indonesia, India, Sri Lanka, Malaysia, and parts of Africa.
2. It’s no longer technically called garcinia cambogia. The correct botanical name is Garcinia gummi-gutta.
3. Other common names include red mango, Malabar tamarind, pot tamarind, brindal berry, gambooge, and kokum butter oil tree.
4. The fruit resembles a multilobed pumpkin and is commonly green, yellow, or red.
5. Typically it’s about the size of a large tomato, though it can reach the size of a grapefruit.
6. The sour pulp of garcinia cambogia will make your mouth pucker. It’s frequently pickled and served as a condiment.
7. When sun-dried and smoked, the blackened fruit—known as kodampoli—adds a tart, smoky note to curries, especially fish curries.
8. The Food and Agriculture Organization of the United Nations reports the seeds contain about 30 percent fat. They’re sometimes used as a substitute for ghee, the clarified butter common in Indian cuisine.
9. Numerous health claims are made about garcinia cambogia extract. People use it for conditions such as diabetes, cancer, ulcers, diarrhea, and constipation.
10. Its most prominent claim is that supplements made from the extract can accelerate weight loss, curb appetite, and improve exercise stamina.
11. Garcinia cambogia contains hydroxycitric acid (HCA), a compound that may inhibit an enzyme involved in fat storage. In theory, that fat would instead be burned for energy.
12. It’s also claimed that garcinia cambogia can elevate levels of serotonin, a neurotransmitter associated with well-being. This might improve mood and reduce stress-related eating.
13. The first rigorous trials on garcinia cambogia’s effectiveness were done in 1998. Those studies concluded it didn’t outperform a placebo for weight loss.
14. Another analysis found it produced modest short-term weight loss, but the effect was small and the studies had methodological problems.
15. Garcinia cambogia has been an ingredient in Hydroxycut. In 2009 the FDA issued a consumer alert advising people to stop using Hydroxycut after reports linked it to jaundice and severe liver injury.
16. Other adverse events associated with Hydroxycut included seizures, heart problems, and rhabdomyolysis. Because Hydroxycut contains multiple ingredients, pinpointing the exact culprit is difficult.
17. A study from Japan found that rats given high doses of garcinia cambogia lost significant fat, but the large doses also led to testicular shrinkage.
18. In 2012, television personality Dr. Mehmet Oz promoted garcinia cambogia as a miraculous fat-fighter, with show graphics implying “No Exercise. No Diet. No Effort.”
19. In June 2014 Dr. Oz faced criticism for making unsubstantiated claims about garcinia cambogia and other products during an appearance before the Senate Subcommittee on Consumer Protection, Product Safety, Insurance, and Data Security.
20. Garcinia cambogia is sold in capsules, tablets, powders, and liquids. Capsules are generally recommended on an empty stomach, taken 30 minutes to an hour before eating.
21. According to ConsumerLab.com, many garcinia cambogia products do not contain the labeled amount of the ingredient; doses were often too low or too high. If using capsules, select a reputable brand and ensure it contains at least 50 percent HCA.
22. Most garcinia cambogia supplements also include other ingredients, some of which may not be disclosed on the label.
23. Recommended dosing typically refers to the amount of HCA rather than the whole garcinia cambogia extract. ConsumerLab.com notes the suggested HCA intake is 900 mg to 1,500 mg per day, which aligns with doses used in several studies.
24. Possible side effects of garcinia cambogia include headache, nausea, dizziness, and dry mouth.
25. It’s unknown whether garcinia cambogia is safe during pregnancy or breastfeeding, so it’s advisable to avoid the supplement during those periods.
26. Garcinia cambogia may lower blood sugar levels. People with diabetes should consult their physician before using it.
27. Individuals with Alzheimer’s disease or dementia should avoid garcinia cambogia because it can raise acetylcholine levels in the brain, and many treatments for these conditions aim to modify acetylcholine breakdown.
28. Garcinia cambogia may interact with various medications and supplements, including iron, potassium, calcium, antidepressants, statins, montelukast (Singulair), and warfarin (Coumadin).
29. As with other dietary supplements, remember that garcinia cambogia products are not regulated by the FDA for safety or effectiveness.
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