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Garcinia cambogia extract, the real efficacy is like this |
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Garcinia Cambogia Benefits
1. Weight ∙ BMI ∙ Body fat percentage ∙ Waist circumference reduction
2. Exercise time ∙ Fat metabolism improvement 3. Reduce energy intake (EI)
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This is Jinny, the pharmacist. A while ago, while talking with a friend, I received a question about 'calorie cutting agent'. A colleague at work is taking it, but is it really effective? When I first heard it, I wondered if it was a prescription drug used to treat obesity, but when I heard it a little more, it was about Garcinia Cambogia Extract, a functional raw material for diet, not a drug. Garcinia cambogia extract is a diet functional ingredient that is widely used around the world . This functional raw material extracted from the peel of Garcinia cambogia, a tropical plant native to southwest India, is rich in HCA ( hydroxycitric acid ), a physiologically active substance that inhibits the activity of enzymes used when carbohydrates are converted into fat in our body. It contains [1]. According to this mechanism of action, the Ministry of Food and Drug Safety also recognizes the functionality of Garcinia cambogia extract to help reduce body fat by inhibiting the synthesis of carbohydrates into fat . Of course, this ingredient does not cut calories, but it is also a functional diet ingredient suitable for Korean eating habits, where rice is the staple food and carbohydrate intake can be high . Today, let's take a look at the academic research results on Garcinia cambogia extract, an ingredient approved by the Ministry of Food and Drug Safety that is widely consumed and needs to be properly understood. In addition, we will discuss side effects that you may be concerned about with this ingredient at the end of the article, so if you are considering taking it, please read to the end. [1] Ministry of Food and Drug Safety, functional raw material for health functional food <Garcinia cambogia extract> |
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1. Decreased weight ∙ BMI ∙ body fat percentage ∙ waist circumference
Academic research on the weight control benefits of Garcinia cambogia extract has been ongoing for over 50 years since the 1970s. The mechanism of action of Garcinia cambogia extract, which I introduced at the beginning, was also identified in the 1970s. As it is an ingredient that has been studied for quite a long time, the number of human application tests that have been accumulated so far is not small.
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“Our study suggests that Garcinia cambogia extract had a significant effect on weight, BMI, body fat percentage, and waist circumference compared to placebo. ”
Reference paper: Shiratsuchi E, Nakaba M, Yamada M. (2015). Elastin hydrolysate derived from fish enhances proliferation of human skin fibroblasts and elastin synthesis in human skin fibroblasts and improves the skin conditions. J Sci Food Agric, 96(5):1672-7.
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2. Exercise time ∙ Improved fatty acid metabolism
Then, does Garcinia cambogia extract really produce the same benefits as confirmed in the previous study just by 'inhibiting the synthesis of fat from carbohydrates'? In fact, the academic world's answer to this is on the side of the division. In other words, it is difficult to see that this is the case. Numerous animal and human studies suggest benefits other than simple inhibition of body fat synthesis. One of the hypotheses that has been raised since the early 2000s is that when you consume Garcinia cambogia extract and exercise, fat metabolism improves . In animal studies, it was observed that fatty acid metabolism was improved even when consumed for a short period of time, and when consumed for a long time, fatty acid metabolism and oxygen consumption were significantly improved under both resting and exercise conditions [2]. [2] Ishihara, K., Oyaizu, S., Onuki, K., Lim, K., & Fushiki, T. (2000). Chronic (-)-hydroxycitrate administration spares carbohydrate utilization and promotes lipid oxidation during exercise in mice. The Journal of nutrition, 130(12), 2990-2995.
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"In summary, intake of Garcinia cambogia extract enhanced utilization of fatty acids during moderate exercise in normal (untrained) women. ... Therefore, pre-exercise intake of Garcinia cambogia extract (250 mg as HCA) may be effective. have."
Reference paper: Lim, K., Ryu, S., Nho, HS, Choi, SK, KWOW, T., Suh, H., ... & Shigematsu, N. (2003). (-)-Hydroxycitric acid ingestion increases fat utilization during exercise in untrained women. Journal of nutritional science and vitaminology, 49(3), 163-167.
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3. Reduce energy intake (EI)
As such, Garcinia cambogia extract seems to be able to improve the metabolism of fatty acids in our body as well as inhibiting the synthesis of excessive carbohydrates into fat. In addition to this, it has benefits that are frequently reviewed by academics. It is the reduction of appetite and improvement of satiety according to the intake of Garcinia cambogia extract, and the reduction of food intake accordingly. An increase in serum serotonin levels following intake of Garcinia cambogia extract has been observed in numerous animal and human studies. Serotonin , an important neurotransmitter in our brain that makes us feel happy, is known to make us feel full and reduce our food intake .
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"In the group taking Garcinia cambogia extract, there was a 15-30% reduction in energy intake compared to the placebo group. There was a tendency to lose weight without changes in appetite profile, food restriction, mood, or taste function. "
Reference paper: Westerterp-Plantenga, MS, & Kovacs, EMR (2002). The effect of ( − )-hydroxycitrate on energy intake and satiety in overweight humans. International journal of obesity, 26(6), 870-872.
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Today, we looked at the results of academic research on Garcinia cambogia extract, which has been studied for a long time as a dietary functional ingredient and is widely consumed. As you have seen together, it is not a mechanism that inhibits the absorption of certain components such as fat in the body, so of course it is not an ingredient that helps 'calorie cutting'. However, as Garcinia cambogia extract is expected to suppress the synthesis and accumulation of excessively ingested carbohydrates into fat to a certain extent, promote fatty acid metabolism during exercise, and help control energy intake, proper exercise It is thought to be a functional diet ingredient that is good for use with healthy eating habits . In addition, I know that there are people who are concerned about liver toxicity related to this ingredient. In the academic world, studies are continuously being conducted to confirm the safety. Andueza and researchers (2021), who comprehensively analyzed clinical cases of Garcinia cambogia extract for 25 years, suggest that most animal and human subjects did not show any special side effects in studies [3]. However, liver toxicity has been shown in an animal test in which Garcinia cambogia extract is consumed under the condition of a high-fat diet in which 45% of total energy is consumed as fat. About 29 cases of liver toxicity have been reported in the city. In addition, there is an opinion that other side effects may occur when patients with pre-existing metabolic disorders consume Garcinia cambogia extract [4]. [3,4] Andueza, N., Giner, RM, & Portillo, MP (2021). Risks associated with the use of garcinia as a nutritional complement to lose weight. Nutrients, 13(2), 450. Therefore, intake of Garcinia cambogia extract is generally considered safe, but it is better to avoid intake if you have liver, kidney, heart disease, metabolic disorder, allergy or asthma, or are taking medicines . Also , even if you are trying a high-fat diet, you need to be careful with the intake of Garcinia cambogia extract. I hope you have a healthy day in body and mind. It was Jinny. |
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