If you have ever tried to lose weight, you will most certainly have stumbled upon Garcinia Cambogia. Today’s market is already full of “miracle drugs” and supplements that can assist you in dropping those inches really fast. But the real question is, are they safe and effective?
Garcinia Cambogia Complex is among the most popular slimming products available and it claims to contain only researched ingredients that will help each user to lose weight. The primary active ingredient in the product is Garcinia Cambogia, a fruit that enjoys a popular reputation as a weight loss aid. In addition to this, the product contains other compounds which should further its potency. However, while the product may have the potential to help with weight loss, the clinical evidence available supporting its claims are mixed.
The worth of a weight loss supplement depends on whether it really helps people lose their weight. We will thoroughly investigate the working process, ingredients, side effects, and clinical research, summarize everything and give you the final verdict.
Let’s find out if Garcinia Cambogia Complex really works!
How Does Garcinia Cambogia Complex Work?
The way this fat burner functions is by stimulating your fat stores to shake free that unnecessary extra weight, ensuring it gets burned away. The most important property of any fat burner is its ability to increase calorie expenditure. Simply put, they work primarily by getting your body to burn more calories than it normally would.
The first way Garcinia Cambogia Complex helps burn more calories is through a metabolic increase. A metabolic boost means a harder working body, and a harder working body equals more energy expenditure. Another major way that this fat burner works to burn more calories is by making more room for muscle tissue by decreasing the body’s fat percentage. Greater muscle mass can actually burn up to 50 extra calories per day.
Therefore, by decreasing the body’s fat and maintaining or increasing muscle mass, you will burn more calories (1). Garcinia Cambogia Complex also contains stimulants. Stimulants are typically fat burning ingredients in and of themselves but they also carry some potential risks. Most importantly, they allow you to maintain a strong focus, maximizing endurance while working out. If you work out often and more intensely, this will help you burn more calories.
Garcinia Cambogia Complex Ingredients
Although it is claimed that the ingredients are supposedly specially selected by a group of nutritional experts to ensure effective results, the product itself provides limited information about the ingredients added to its formula.
The main concern is the lack of dosing information. The manufacturers of this product don’t provide the exact dosage for each ingredient found in the product. This makes analyzing any scientific research on any individual component very difficult.
Be that as it may, here are the ingredients found in Garcinia Cambogia Complex:
Garcinia Cambogia Whole Fruit Powder – Is a fruit that is commonly found in weight loss supplements as it enjoys such an impeccable reputation. The active component of Garcinia Cambogia is HCA (Hydroxycitric Acid) and is the main source of its weight loss power (2). HCA is believed to contribute to three key areas of weight loss by helping to lower fat levels, suppress the appetite and boost the metabolism. Hydroxycitric Acid is also believed to increase the amount of serotonin in the brain, which is the main trigger for good mood. It’s important to mention that research states: “only a minimum of 50% HCA” represent a proper Garcinia extract, anything lower isn’t a sufficient amount (3). The manufacturers of Garcinia Cambogia Complex did not provide the dosing information, therefore we cannot conclude the potency of this ingredient.
Guarana Extract – This ingredient is derived from the seeds of the Guarana plant, which is native to the Amazon. Guarana contains high concentrations of Caffeine and Theobromine (4). It is this high Caffeine content that makes this extract a staple in many weight loss supplements. Caffeine is well known for its stimulant effects, which can be beneficial for weight loss as it can vitalize the sympathetic nervous system, increasing the metabolism (5).
Yerba Mate – Offers numerous health benefits, such as the stimulation and enhancement of the nervous system and muscle activity with its matheine property. Yerba Mate is a diuretic since it contains xanthine, a mix of Theobromine, Caffeine, and Theophylline (6). This allows Yerba Mate to suppress appetite and to induce the thermogenic effect. Thermogenesis increases the body’s capability to burn fat (7).
Green Tea Leaf – Is thought to have a lot of health benefits due to its antioxidant capacity. Green Tea has been used in traditional medicine in the past to treat kidney stones, stomach problem, diabetes, and many other conditions. Studies show that Green Tea can increase the metabolism by up to 4% without increasing heart rate by inducing thermogenesis and stimulating the oxidation of fat (8).
Caffeine – Is one of the most popular additives on the weight loss market. Caffeine increases concentration and reduces fatigue, and there is even evidence that it can also increase the metabolism too (9). However, this would be the fourth ingredient which contains this potent stimulant. High doses of Caffeine can induce serious side effects such as insomnia, nervousness and restlessness, stomach irritation, nausea, vomiting, and increase heart rate (10).
Capsicum – Better known as red chili pepper, this herb is used to produce a number of medicines. Red chili peppers contain capsaicin, a chemical that can reduce the sensation of pain when applied to the skin. Capsaicin is also an antioxidant that aids in the elimination of free radicals and other harmful substances that can hurt the body (11).
Kola Nut Extract – Another stimulant that contains Caffeine, also used as a flavoring agent in various soft drinks. Kola nut is commonly consumed by the natives of West Africa as an alcohol alternative (12).
Chromium – An essential trace mineral that is believed to possess the ability to move blood sugar from the bloodstream into the cells. This process should turn fats, carbohydrates, and proteins into usable energy (13). However, higher doses of Chromium can lead to potential side effects, and since we don’t have the dosing information the user is at a high risk (14).
Surprisingly, Garcinia Cambogia Complex has a potentially solid list of ingredients. A lot of them have actual evidence supporting their claims. However, still, two huge problems come in to play.
The product's label doesn’t show clear dosages per pill which is a big concern. Garcinia Cambogia Complex might have potentially great ingredients but they won’t induce any significant effect since they might be underdosed.
Another huge issue would be the amount of Caffeine added to this product. Out of 8 ingredients, 5 actually contain Caffeine. This amount of Caffeine most certainly exceeds the recommended daily intake, putting the user at a high risk of side effects. As mentioned high doses of Caffeine can cause anxiety, insomnia, nausea, vomiting, and more.
The ingredients used in this product have some scientific evidence to support their use, so they could potentially support weight loss too. However, most of the effects will occur due to the high Caffeine content. Other ingredients could support weight loss but most likely won’t since they are possibly underdosed. Also, the combination of Caffeine with other stimulants could increase the risk of cardiovascular side effects, raising the safety risk even more.
Bottom line, there are undeniably more reliable and credible diet pills available on the market that are capable of great results, without the addition of side effects. So our recommendation would be to go with them instead.
Dimitrios Moustakas, Michael Mezzio, Branden R. Rodriguez, Mic Andre Constable, Margaret E. Mulligan, and Evelyn B. Voura. “Guarana Provides Additional Stimulation over Caffeine Alone in the Planarian Model.” PLoS One. (2015). Viewed at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4399916/
Gianluca Ivan Silvestrini, Franca Marino, and Marco Cosentino. “Effects of a commercial product containing guaraná on psychological well-being, anxiety and mood: a single-blind, placebo-controlled study in healthy subjects.” J Negat Results Biomed. (2013). Viewed at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664636/
Heck CI, de Mejia EG. “Yerba Mate Tea (Ilex paraguariensis): a comprehensive review on chemistry, health implications, and technological considerations.” J Food Sci. (2007 Nov). Viewed at: https://www.ncbi.nlm.nih.gov/pubmed/18034743
Vincent JB. “The potential value and toxicity of chromium picolinate as a nutritional supplement, weight loss agent and muscle development agent.” Sports Med. (2003). Viewed at: https://www.ncbi.nlm.nih.gov/pubmed/12656641
Emily has spent the last 8 years comparing, reviewing and analyzing ingredients in the supplements industry. She has worked extensively with dieticians, nutritionists and personal trainers to separate fact from fiction and help people achieve their fitness goals. In her free time she works and enjoys the outdoors with her husband and 2 children.