Garcinia Cambogia: Potential Benefits, Known Risks, and More
Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, as well as about any potential drug interactions or safety concerns.
Garcinia cambogia comes from the fruit of the garcinia cambogia tree, which contains hydroxycitric acid (HCA), a compound purported to help suppress appetite and reduce body fat.
But despite ongoing claims that garcinia cambogia supplements can help treat obesity, scientific evidence is lacking.
“Garcinia cambogia is not a magic bullet,” says Carol Haggans, RD, a scientific and health communications consultant for the Office of Dietary Supplements at the National Institutes of Health. And there are risks of negative side effects, she adds.
Though there are possible benefits to taking garcinia cambogia, most research is inconclusive or still in its early stages, says Raj Dasgupta, MD, associate professor of clinical medicine at the University of California, Riverside School of Medicine. Many studies are small, focused on animals instead of humans, or only inclusive of specific groups — meaning the results may not apply to everyone. Some studies also have conflicting results, so more research is needed to understand its true effects.
With those caveats in mind, here are some potential health benefits linked to garcinia cambogia:
It may support weight loss. Early animal studies suggest that HCA could help with weight loss by curbing your appetite, says Dr. Dasgupta. However, “those results haven’t really held up in human trials,” he adds. “The research we do have shows mixed results, with many studies showing only minimal or no weight loss.” That’s why many, including the National Institutes of Health, remain skeptical, Dasgupta says.
It may lower cholesterol. A review of 14 clinical trials found that garcinia cambogia helped decrease levels of total cholesterol and triglycerides, while increasing levels of high-density lipoprotein cholesterol (known as "good" cholesterol). However, the researchers noted that longer-term studies are needed to get a fuller picture of garcinia cambogia’s effects. “The results are somewhat promising, but some of the studies seem a little questionable in quality,” says Dasgupta. “It’s helpful as a summary, but we still need better-designed trials before we can rely more heavily on the conclusions.”
It may help with blood sugar control. Being overweight can raise your blood sugar levels, potentially leading to the development of type 2 diabetes. Some research has suggested that garcinia cambogia may help your muscles absorb and use glucose more efficiently, which can help regulate blood sugar. However, much of this research is in mice or muscle cells, so it requires further investigation and validation in humans, says Haggans.
It might have anti-inflammatory properties. Some lab and animal studies suggest that garcinia cambogia could help reduce inflammation. In one study, a compound in the fruit called garcinol showed anti-inflammatory effects in animals. Another lab study found that garcinol capsules may help reduce inflammation linked to irritable bowel disease. Still, more human research is needed. “This study is more about the science behind the supplement than actual outcomes in people,” says Dasgupta. “While it adds to the conversation, it’s not conclusive on its own.”
The data to support garcinia cambogia as a weight loss supplement is mixed, says Dasgupta. “HCA is thought to block an enzyme called citrate lyase, which is involved in fat storage and production,” he says. “HCA may also boost serotonin levels to help reduce appetite.”
One study found that HCA boosts serotonin and blocks citrate lyase, which could reduce appetite and impede the body’s ability to create fatty acids (which are the building blocks of fat). However, there’s no conclusive evidence that it leads to any meaningful weight loss.
Steven Heymsfield, MD, a professor in the laboratory of metabolism and body composition at the Pennington Biomedical Research Center at Louisiana State University in Baton Rouge, agrees. “There is absolutely no evidence that it is effective in accomplishing that goal, despite being studied carefully dozens of times,” he says.
In fact, people who take weight loss supplements are often already eating a healthy diet and exercising more — factors that may have a bigger impact on weight than the supplement itself, adds Haggans.
While any side effects of garcinia cambogia are generally mild, there have been rare reports of liver toxicity, though these cases involved supplements that contained garcinia cambogia along with other ingredients. “There’s no clear ‘overdose’ level, but exceeding 1,500 milligrams per day may increase risks,” says Dasgupta. Clinical trials have tested a range of doses, he explains, with many showing that up to 1,500 milligrams per day is safe. However, there’s limited research on the safety of higher doses.
It’s also important to note that the FDA does not regulate supplements — including garcinia cambogia — meaning that there’s no guarantee that the product is safe or effective.
Risks
Certain people should avoid garcinia cambogia, including:
People with liver disease: Some reports have linked the supplement to liver toxicity, says Susan L. Besser MD, a primary care provider specializing in family medicine with Mercy Personal Physicians at Overlea at Mercy Medical Center in Baltimore.
People taking certain medications: Garcinia cambogia might interact with some prescription drugs that affect your liver or serotonin levels (such as antidepressants) because of the supplement’s impact on neurotransmitters, says Haggans.
Women who are pregnant or breastfeeding: There isn’t enough research yet to confirm whether the supplement is safe to use at those times.
Additionally, the FDA has issued warnings about some garcinia cambogia supplements containing undisclosed ingredients, such as sibutramine, a weight loss drug that was removed from the market due to safety concerns.
Side Effects
Garcinia cambogia has been associated with a range of side effects, though most are mild. According to Haggans, these can include:
Headache
Nausea
Diarrhea
Upper respiratory symptoms like a stuffy nose
However, there have been case reports of the supplement being linked with mania, which can include symptoms such irregular sleep, delusions of grandeur, and rapid speech, says Haggans.
There is also a case report that links garcinia cambogia to liver injury.
According to Dasgupta, garcinia cambogia is available in:
Pills
Capsules
Powders
Liquid extracts
Gummies
He says that capsules and powders are the most popular, as they’re most widely available.
Before you try out a supplement, talk to your doctor or dietitian to make sure it’s safe for you. “A quick check-in with a doctor can help avoid complications, especially if you have any underlying conditions or regularly take medications,” says Dasgupta.
If you get the go-ahead, here’s how to pick out the right garcinia cambogia product and keep it fresh.
Selection
Remember, the FDA doesn’t evaluate supplements for safety and effectiveness before they get marketed, so it’s important to find a supplement that’s been tested by a reputable organization. To choose a quality supplement, check the label for certifications from USP, NSF, or ConsumerLabs. These certifications mean the product has undergone third-party testing for quality and purity.
“Look for third-party-tested products with at least 50 to 60 percent HCA and no unnecessary fillers,” adds Dasgupta. “Be cautious with combination supplements, as extra ingredients may increase the risk of side effects.”
Storage
To keep your garcinia cambogia supplement fresh, Dasgupta recommends storing it in a cool, dry place, away from direct sunlight and moisture. Be sure to keep the container tightly sealed to maintain its quality.
There’s no one-size-fits-all dosage for garcinia cambogia, as the right dose can vary based on the supplement’s form and your individual health needs. Clinical trials have tested a wide range of doses, with many finding that 500 to 1,500 milligrams per day is generally considered safe, says Dasgupta.
To avoid potential side effects, he advises not exceeding 1,500 milligrams per day, as there isn’t much research testing the safety of doses higher than that. When in doubt, ask your doctor or dietitian which garcinia cambogia supplement is right for you and how much to take.
The Takeaway
There’s no solid evidence to suggest that garcinia cambogia supports long-term, meaningful weight loss, so it’s not recommended for that use.
Some research suggests that garcinia cambogia might help lower cholesterol and blood sugar, but the evidence is limited. More studies are needed to confirm these potential benefits.
People with liver disease and those taking prescription drugs that affect your liver or serotonin levels (like antidepressants) should avoid garcinia cambogia.
If you’re considering taking garcinia cambogia (or any weight loss supplement), talk to your doctor or dietitian first. They’ll let you know if it’s right for you and help you find a safe, quality product.
