Garcinia Cambogia: Does it really work?

Go into any pharmacy in Malaysia and ask for a supplement for weight loss, and there will be a big chance that you will be recommended a supplement which has Garcinia Cambogia in it.

Garcinia Cambogia has been around for quite some time and it wasn’t getting much attention until the famous Dr Oz mentioned it on his show.

Dr oz

And then its popularity SOARED!

But do they really work? Are they really the miracle weight loss supplement that you need? How to get the most benefit out of it? and with so many brands of Garcinia Cambogia available in Malaysia, how do you find the right one for yourself?

These are all the questions we will be answering in this post.

Garcinia Cambogia Malaysia: A brief introduction

Does Garcinia Cambogia work? Malaysia Supplements review Vitamine Malaysia

Garcinia Cambogia is a small, pumpkin-shaped, yellow or greenish fruit. It is also known as Garcinia gummi-guttaMalabar Tamarindred mango, pot tamarind, _brindal berrygambooge and kokum butter tree.

It can be found growing in Indonesia, India, Sri Lanka, Malaysia and in some parts of Africa. (note: grown in Malaysia means we can get them cheaper here in Malaysia)

There are a lot of health claims made about Garcinia Cambogia. Some of the conditions people use it for include: Weight loss, cholesterol, diabetes, cancer, ulcers, diarrhea and constipation.

(note: we will only be discussing about its weight loss properties in this post)

Garcinia Cambogia: Natural supplement for weight loss?

Can Garcinia Cambogia be used to lose weight? | Vitamine Malaysia supplement review

Garcinia Cambogia is most popular as a weight loss supplement. Some of the weight loss benefits they claim to have are:

  1. Helps reduce appetite and promote satiety – in other words, it makes you eat less
  2. Helps to block fat absorption and reduce belly fat
  3. Speeds up the metabolism so that you burn more quickly
  4. boosts exercise endurance and makes you exercise longer
  5. Reduces blood sugar levels and prevents sugar craving

hmmm… it does sound like a miracle weight loss supplement doesn’t it?

Does Garcinia Cambogia really work?

Does Garcinia Cambogia supplements work? | Vitamina Malaysia Supplement review

Garcinia cambogia supplements are made from extracts of the fruit’s peel.

The peel of the fruit contains high amounts of hydroxycitric acid (HCA), an active substance that has been shown to have some weight loss properties.

Most Garcinia Cambogia supplements contain 20 – 60% of HCA – the higher the HCA content, the stronger the supplement is for weight loss.

HCA has been studied over the years to examine its effect on human bodies.

The first rigorous research on the effectiveness of garcinia cambogia was conducted in 1998 .

And the study found that Garcinia cambogia were unable to cause significant weight loss and fat mass loss compared to the placebo group.

In 2010, a group of two reviewers extracted the research data from twenty-three studies on Garcinia Gambogia and combined the results of the studies. The meta-analysis revealed that Garcinia Cambogia can cause short-term weight loss but the average result was only a moderate loss of 0.88kg

How to best use Garcinia Cambogia for weight loss?

Weight loss supplement Garcinia Cambogia | Vitamine Malaysia supplement review

Now that we know that Garcinia Cambogia isn’t the miracle weight loss pill that can magically help us lose weight, does that mean that we can forget about it and move on to the next miracle weight loss pill?

One thing to remember is this:

There is no short cut to losing weight permanently. Even if there really is a miracle weight loss pill out there, if you don’t change your lifestyle, you WILL gain that weight back.

“If you don’t change who you are, you will always get what you have got” 

Jim rohn Motivational quote for weight loss | Vitamine Malaysia

Coming back to Garcinia Cambogia.

Should you avoid using it altogether? Is it a complete waste of money?

Well, we actually think that it’s worth trying, because it does promote (a little) weight loss in a natural, safe way. It’s a good way to help kick start your weight loss journey – you can see visible results faster with the help of this supplement

Besides, Garcinia Cambogia also have some desirable effects on your health, such as improving your sugar control, and lowering cholesterol levels.

But we think you shouldn’t rely on just the supplement alone.

Pair it up with a healthy exercise routine and a proper diet plan. Just remember that weight loss is 80% diet and 20% exercising.

We previously came out with a post to help you plan your diet and exercise routine using simple calculations – here’s the link to it click here

How to lose weight Scientifically | Vitamine Malaysia Health Articles

Oh ya, just remember: Only use it to kick start your weight loss plan. Once you are used to your new diet and exercise plan, slowly reduce your reliance on the supplement.

How to find the right brand of Garcinia Cambogia?

How to choose the right Garcinia Cambogia | Vitamine Malaysia Supplement review

With so many brands available, how do you know which brand to choose?

According to ConsumerLab.com, many garcinia cambogia supplements don’t contain the amount of garcinia cambogia listed on the label. Instead, they found the doses were either too low or too high.

According to the studies, in order for Garcinia Cambogia to be effective, it needs to contain 900mg to 1500mg of Hydroxycitric Acid (HCA).

So when you are at the pharmacy next time, make sure to look for a reputable brand with at least 900 – 1500 mg of HCA content.

Recommended dosages can vary between brands. Generally, it is recommended to take 500 mg, three times per day, 30–60 minutes before meals.

It is always best to follow the dosage instructions on the label.

Another point worth mentioning is this:

Studies have only tested these supplements for up to 12 weeks at a time. Therefore, it is recommended to take a few weeks off every three months.