Garcinia cambogia is a well known weight loss nutritional supplement based on the Indonesian plant of the same name. In its native form, Garcinia Cambogia takes the form of a small, pumpkin shaped yellowish fruit.
Garcinia has been used for hundreds of years as a folk remedy for treating constipation, inflammation, gastrointestinal problems, and rheumatism. Knowing how to take garcinia cambogia also opens up other uses, including losing weight.
The History Of Garcinia Cambogia
A few years ago, Garcinia’s popularity took off when it was discovered that the fruit could help people lose weight. As a result, Garcinia cambogia extract is now widely available as a nutritional supplement for dieters looking to burn off the pounds.
Unless you’re living in Indonesia or own a Garcinia plant, you’ll probably find Garcinia available as tablets or capsules of Garcinia extract. Hydroxycitric acid — the chemical in Garcinia that’s responsible for weight loss — is also available in tablet and capsule form.
Since Garcinia cambogia has not yet been researched in depth, you should consult your doctor before taking Garcinia. In particular, Garcinia cambogia has been known to lower blood pressure and interact with medications that affect blood pressure. Your doctor may also be able to help you find the best garcinia cambogia dosage to achieve your weight loss goals.
Choosing A Garcinia Cambogia Supplement
For best results with weight loss, look for a nutritional supplement that consists of at least 50 percent hydroxycitric acid. Hydroxycitric acid, or HCA, is the chemical that actually produces Garcinia’s fat burning effect. (In technical terms, hydroxycitric acid may reduce the degree to which your body processes carbs into fat, and increase serotonin levels and thereby prevent “emotional eating.“)
You can also opt for a supplement consisting of pure hydroxycitric acid, obtained by extracting and isolating it from the Garcinia cambogia fruit. Herbalists will suggest avoiding isolates like this, since other compounds present in the fruit may have additional beneficial effects, or help prevent side effects that science has not yet noticed.
Both pure hydroxycitric acid and supplements of garcinia extract have been shown in preliminary peer reviewed studies to result in weight loss.
Picking The Right Dose
Dosing is a key part of knowing how to take Garcinia cambogia. If you take too little, you won’t get the desired effect. If you take too much — then additional and potentially serious side effects may occur.
For supplements containing Garcinia cambogia extract, a blend of hydroxycitric acid with other components of the Garcinia fruit, you shouldn’t take more than 1500mg Garcinia daily. These supplements exist in both tablet and capsule form.
If you decide to take pure hydroxycitric acid, the appropriate dose may be between 1500 and 3000mg daily. A University of Maryland Medical Center study showed that 2500mg daily of hydroxycitric acid prevented carbohydrates from being stored as fat.
It’s also possible to eat fresh Garcinia cambogia fruit, if it’s available in your area. It may be called by the name Malabar tamarind, and it’s commonly used in certain forms of Indian cuisine for adding spicy, sour flavors to a dish. The fruits are about 30% hydroxycitric acid.
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(Last Updated April, 2014 )
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