Garcinia Cambogia − Health Benefits, Dosage, Safety, Side Effects

You’ve probably heard about Garcinia cambogia from any herbal weight loss ad.  Well, what is garcinia Cambogia? Is it really beneficial for health or weight loss? Or does it cause any harm to the human …

Garcinia Cambogia − Health Benefits, Dosage, Safety, Side Effects

You’ve probably heard about Garcinia cambogia from any herbal weight loss ad. 

Well, what is garcinia Cambogia? Is it really beneficial for health or weight loss? Or does it cause any harm to the human body? 

In this article, we’ve written everything about Garcinia Cambogia health benefits, dosage, safety, side effects, and every detail you need to be aware of.

Well, garcinia contains compounds like – Xanthones, Benzophenones, and Organic Acids. And these compounds are loaded with anti-obesity, anti-inflammatory, anticancer and antiparasitic properties. That’s why garcinia cambogia is widely used as a weight loss remedy.

What Is Garcinia Cambogia?

Garcinia cambogia is a small, pumpkin-shaped, sour, yellow or greenish-colored fruit that is grown in India and Southeast Asia. 

Kudampuli, Malabar Tamarind, Brindle berry, and many other names have been given to it.

Garcinia cambogia is way too sour to eat raw; hence, it is used while cooking any food to enhance its flavor. Some people also eat it after it dries up.

Moreover, it is also used as a medicinal fruit in many health care remedies.

But Can It Be Hazardous to Someone’s Health? Let’s Find Out Garcinia Cambogia  Benefits, Dosage, Safety, and Side Effects

Garcinia cambogia, or Malabar tamarind, is mostly advertised as a weight loss aid by many herbal companies. But there could be some minor side effects or serious side effects too! Make sure to check out the side effects mentioned at the bottom of this article. 

Health Benefits of Garcinia Cambogia

Garcinia Cambogia contains an active ingredient called hydroxycitric acid, or HCA. 

And this ingredient plays the leading role in all the health benefits garcinia cambogia provides −Weight loss:

HCA is known to help people lose weight by controlling a fat producing enzyme called citrate lyase. You can find a lot of weight loss remedies online using garcinia Cambogia (Malabar Tamarind). However, the weight loss is only moderate.

Suppresses Hunger:

HCA, or hydroxycitric acid, helps to lessen hunger by raising serotonin (happy hormone) levels in the brain. Well, this advantage is related to weight loss. Since you will feel less hungry, you will eat less, and put on less weight.

Lowers Cholesterol: 

Some studies show that Garcinia Cambogia is likely to lower triglycerides or LDL (bad cholesterol).

Dosage of Garcinia Cambogia

Garcinia cambogia is a fruit, so there is no recommended dosage for it.

But for supplements or medicines made from garcinia cambogia or hydroxycitric acid, some studies recommend “300 mg to 1500 mg,” and others recommend “900 mg to 3000 mg,” depending on the patient’s health condition.

And the garcinia cambogia or HCA supplement is recommended to take 30 to 40 minutes before eating any meal.

Disclaimer: Regardless of age, we recommend all to consult a health specialist before taking any medications.

Safety Measures to Keep in Mind

Please remember that the above-mentioned health benefits or dosages do not have any scientific proof. Rather, they were researched and experimented on by different people at different times. 

So, here is a cautionary list of action you should be aware of −

Consult a health specialist: Be discerning when it comes to ads and suggestions. Make sure to consult any doctor before taking any kind of supplement.

Follow instructions: Read the label instructions and follow the instructions given by a healthcare provider.

Might conflict with other medicines: Avoid taking a garcinia Cambogia or HCA supplement if you are already on other medications. 

Special restrictions: A pregnant or lactating woman, as well as any serious health issue patient, should avoid it.

Side Effects of Garcinia Cambogia (Malabar Tamarind)

The majority of people consume garcinia as a fruit or by adding it to cooked food. 

And thus, no significant adverse effect is seen except for some minor health issues like- upset stomach, headaches, and nausea.

Some people claim that taking garcinia orally, both in fruit and supplement form, causes severe liver problems.

But something else could also be the reason behind these problems, as there is no clinical report against garcinia.

Note that it can conflict with diabetic or cholesterol medicines. Thus, people taking diabetes or cholesterol medicine should avoid it. 

Wrapping Up 

Thus, we can come to the healthy conclusion that Garcinia Cambogia or Malabar tamarind is neither too beneficial nor too harmful. And every person should be careful while eating it as a food or supplement, keeping their health condition in mind. 

This article is an ultimate guide on Garcinia Cambogia health benefits, dosage, safety, and side effects, and now it’s your duty to stay safe and healthy. 

References LiverTox: Clinical and Research Information on Drug-Induced Liver Injury [Internet]. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012-. Garcinia Cambogia. [Updated 2019 Feb 13]. Available from:

Onakpoya I, Hung SK, Perry R, Wider B, Ernst E. The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials. J Obes. 2011;2011:509038. doi: 10.1155/2011/509038. Epub 2010 Dec 14. PMID: 21197150; PMCID: PMC3010674.

Jordan Kally is a certified strength and conditioning specialist and a registered yoga teacher. Jordan is a gym owner in New York, where he holds personal training/health coaching sessions. He teaches classes on topics which include exercise, weight loss, stress management, sleep, and healthy eating.

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