Updated 4/8/24. I've been getting a lot of questions about African Mango, also called Irvingia gabonensis and whether this fruit can help people lose weight. African mango is similar to the mango's you've probably eaten at some point. Undoubtedly, you've seen many websites touting this fruit for obesity and weight loss. Few websites offer proof, though. In this review, let's look at the clinical studies on African mango. African Mango is sometimes called Bush Mango or Wild Mango. All of these refer to its scientific name, Irvingia gabonensis. The extract of African mango that has been used in weight loss research is called IGOB131. This name is sometimes shortened to simply OB131.
African Mango Weight Loss Research
Does African Mango help people lose weight? There is indeed research on Irvingia gabonensis. More precisely, there is research on an extract from the seeds of the African mango tree. The extract from the seeds is dubbed IGOB131. I am telling you this because if you try Irvingia gabonensis weight loss supplements, this is the ingredient that the research was conducted on.
Other African mango extracts may not have the same effect.
Study
In one 4-week study, 40 overweight people were given either 3.15 grams (3500 mg) of Irvingia gabonensis or a comparable amount of oat bran 30 minutes before meals, in conjunction with a low-fat diet. People ate about 1800 calories a day.
Results indicated that those receiving Irvingia gabonensis lost about 5.6% of body weight. Those taking the placebo lost about 1% of body weight. Body fat did not change significantly in either group.
Problem. Body fat was measured using bioelectric impedance analysis. This method, while quick and easy to administer, is less accurate than other means like hydrostatic weighing, Bod Pod etc.
Systolic blood pressure (the top number) was reduced by about 4 points. This drop in systolic blood pressure could be the result of weight loss as opposed to a direct effect of Irvingia gabonensis itself.
Study
In a 10-week study, 102 healthy overweight men and women were followed for 10 weeks. People were given either a placebo or 350 mg of Irvingia gabonensis. The supplement was supplied by Gateway Health Alliances Inc (Fairfield CA), a company that owns a US patent on IGOB131
Results showed that those receiving the Irvingia gabonensis extract had lower body weight, body fat, and waist circumference than those taking the placebo. Specifically, those taking IGOB131 extract lost 28 pounds vs. about 1 pound for those getting the placebo. Body fat was determined using bioelectric impedance analysis. This is a HUGE difference and honestly, I'm skeptical of it.
LDL cholesterol (bad cholesterol), total cholesterol, blood glucose, and C reactive protein were also lower in those who received the Irvingia gabonensis extract.
The weight loss observed in the African Mango group could account for the the decreases in cholesterol, blood glucose and C reactive protein. These things do change when people lose weight. The soluble fiber in the extract may also had an effect on cholesterol levels.
Study
Another study noted that mouse cells exposed to IGOB131 had increased fat cell production of adiponectin. Adiponectin has anti-inflammatory properties and that high levels of adiponectin appear to be associated with a lower risk of heart disease. This study also noted that IGOB131 inhibited fat cell development as well.
Study
In a review of previous research, the authors noted that studies published on African mango all had problems with how they were conducted. Because of this, the authors state that Irvingia gabonensis “cannot be recommended as a weight loss aid. Future research in this area should be more rigorous and better reported.”
Study
At least one group of researchers has reported that a combination of African mango and another supplement, Cissus quadrangularis, produces greater weight loss than African mango alone. This study involved 72 overweight men and women who took either the supplement combination or a placebo for 10 weeks. Those taking the blend of ingredients used 250 mg of both supplements.
African Mango And Leptin
The 10-week study published in 2009 also noted that the IGOB131 extract reduced levels of leptin. Leptin is a hormone made inside fat cells that play a role in appetite. Basically, this is what happens:
- When leptin levels rise, we stop eating
- When leptin levels fall, we get hungry
That's the simple answer. The amount of leptin we have is dependent on how much body fat we have. The more body fat, the higher the leptin levels. One problem, however, is that many overweight people (who make a lot of leptin) are insensitive to the leptin and it doesn't work to stop them from eating. In other words, they are leptin-resistant.
Irvingia gabonensis lowered leptin levels; some take this to mean it helps weight loss. But remember that as leptin levels decrease, we get hungry. I'm saying this because the decrease in leptin observed in the 10-week 2009 study appears to be a result of IGOB131 reducing fat cell growth and differentiation. In other words, as fat cell growth slows, leptin levels might also fall.
If the African mango extract does reduce leptin levels, would a continued drop in leptin cause a rebound hunger in people, causing them to eat more? I don't know? The longest study so far has only lasted 10 weeks. Leptin is not the only player in the game when it comes to obesity. If Irvingia gabonensis has any real effect on combating weight loss, its effects on leptin are probably not the answer.
Is African Mango Safe?
The company that holds the US patent on the African Mango extract IGOB131 has published a safety study in lab rats showing that the ingredient is up to 2500 mg/kg for up to 90 days of use. The ingredient caused no genetic mutations. That is good.
How much is that in people? To convert the lab rat dose to the people dosage, divide the rat dose by 6.2. If we do this, we get 2500 /6.2 = 403 mg per kilogram of body weight.
Remember there are 2.2 kg in a pound, so divide your body weight (in pounds) by 2.2 and multiply that by 403 to find the maximum safe amount in you. Use less than this to be even more conservative.
African Mango Side Effects
For healthy people, African mango food and supplements are probably safe. Here are some things to consider if you are not “healthy.” This list is not complete:
- Begin by taking less than recommended for at least the first week.
- Speak to your doctor first if you are pregnant or breastfeeding.
- Don't take if you are allergic to mangos.
- Common side effects reported include GI problems, headache, dry mouth, and sleep problems.
- Stop taking African mango supplements at least 2 weeks before having surgery.
- In theory, this supplement may lower blood sugar levels
- Speak to your doctor if you have any health problems.
At least one report exists of kidney failure after taking African mango supplements. This individual had high blood pressure and was taking medications. The person took 1000 mg of African mango daily for a couple of months.
Things To Think About
1. It is important to remember that all of the positive research on African mango (Irvingia gabonensis) has used a specific extract called IGOB131. Consumers should look for the amount of IGOB131 on supplement labels. Much of the research is sponsored by a company that owns the patent on IGOB131.
2. Obtaining good results is probably better if the African mango is combined with a low-fat / low-calorie diet.
3. Don't be swayed by the amount of Irvingia gabonensis a supplement contains. Look instead for how much of the IGOB131 extract the product has. This is what the research uses.
4. Exercise likely helps any effect the supplement has.
5. Weight loss could account for the observed changes in total cholesterol, LDL, and CRP.
Does African Mango Work?
The preliminary research is intriguing, although most studies are small and about 3 months. If Irvingia gabonensis extracts are going to work, it will probably take at least four weeks before people notice a decrease in weight.
Here's African Mango on Amazon
What about this research though? It concludes that it cannot recommend Irvingia.
The Efficacy of Irvingia Gabonensis Supplementation in the Management of Overweight and Obesity: A Systematic Review of Randomized Controlled Trials
Igho Onakpoya , MD, Lucy Davies , PhD, Paul Posadzki , PhD & Edzard Ernst , MD, PhD
Hi Judy, I thank you for bringing that study to my attention. They called attention to an issue that Ive thought about for a while – possible problems with the African mango research. I have updated the review to include the study you mentioned and also added a side effect section which I suggest everybody take a quick look at.
Here’s the link on Amazon to the only one that tells you how much igob131 is in it. 150 mg! Buying some now:)
http://amzn.to/1PXbn26
Amanda, I hope it helps you. Do let me know what happens.
African Mango is a decent supplement, and it did help me alittle bit. You should also try the Lady Soma Detox – Ive been trying it for the last week – and OMG – it is an excellent weight loss supplement. I have had much more success with Lady Soma than I did with any others, including African Mango. Following the dosage directions – in two weeks (down to 114lbs from 130lbs, and I am 5’2″). . .
Just my two cents but I looked up Lady Soma Detox. From its ingredients, it looks like it might have laxative-like effects If that’s true, then keep in mind laxatives work in the large intestine – where the poop is. Laxatives don’t work in the small intestine – where we absorb calories. in other words, they make us go to the bathroom, rather than prevent us from absorbing calories.
Hello, I am planning on joining the US Navy and although I am fit, I am not within the body fat-height regulations. I have to lose about 20 -30 lbs. I have about 1.5 years by the time I go to basic training but would you recommend using this supplement or continue with my daily workout plan considering the amount of time I have?
Hi Kayleigh, right now I think African Mango needs more research. on my personal site which is in the link below, Ive listed several ingredients that may help along with other stuff that can aid in their effectiveness
http://www.joe-cannon.com/what-weight-loss-supplements-work/
I believe you can lose the weight you need to in 1.5 years. Keep me posted on how its going Kayleigh. I also want to thank you for your choice to join the US Navy. It is a very special person who defends the US from bad people. Thanks 🙂
Ok Joe. I shall try it once I finish this bottle. I live in India! 🙂
Hi,
I got the Irvingia extract, in the form of capsules (500 mg) but it reads “10:1”.
What does that ratio mean?
Also,I have been taking it for 2 days now, half an hour prior to lunch and dinner. I don’t notice too much of an effect on my appetite. I feel hungry at the same timings.
Is the dose not strong enough?
Komal, from what I was able to gather, it might take up to 4 weeks before people might notice an effect on appetite. That said, Im unimpressed with African mango research. I wish better research was out there. As for the 10:1 extract, I see websites touting this but unless we know what the other thing is, I think its meaningless. In other words 10 to 1 of what? Does the label say what they are talking about?
Thanks a ton for the prompt reply Joe 🙂 yes the other stuff is flavonoids. Are they any good?
Komal, flavonoids are file but I wonder about how much is in them. flavonoids are phytonutrients found in fruits and vegetables. If you eat those, you already get a lot of them. They add nothing to the effects of african mango that Ive ever seen.
Okay!! So i guess I haven’t got the right supplement. the effect of Irvingia would have gotten diluted by addition of these things. I understand why i see no results. From the reviews I read on various websites, ppl lost a kilo per day, as soon as they started taking it and also noticed suppressed appetite.
I see no such effect on my body. I will finish this bottle and may be go for another brand for this supplement. The thing is that there are very few companies (in India) catering to customers for personal use of these medicines.They usually supply in bulk to pharmaceutical companies. I would have to get a more pure for of this for a good effect. I guess from some supplier out of India. Can u suggest any, Joe?
Komal, I dont think you have to go to India to get African Mango extract. As a rule I look for companies Ive heard of. Here are all the african mango supplements I saw on Amazon http://www.amazon.com/s/?_encoding=UTF8&camp=1789&creative=390957&field-keywords=African%20mango&linkCode=ur2&rh=i%3Aaps%2Ck%3AAfrican%20mango&tag=mscscs-20 I also think if you stick with a company like GNC/Vitamin shoppe etc that they may be good also. I like companies Ive heard of because my hope is that they will go the extra step to make sure they maintain their good reputation. Im not a fan of supplements from companies Ive never heard of because I dont know anything about them.
Joe, I just thought of something! 🙂 will it be okay if i bought seed directly, instead of buying capsules. I could grind em at home and take measured portions of the powder everyday.. That way i would atleast have it in the purest form. What do you say? Does it make sense?
Komal, yes that does make sense to me. Let me know what happens if you try that route.
Its just been 4 days i am taking this as a pill but i am noticing some swelling on my face and i am a hypothyroid patient too !!
Is this any sideffect ???
Pleae reply !!
Garima stop taking it! That sounds like an allergic reaction to me. If it doesn’t get better for you think you are having trouble breathing go to the hospital!
I signed up for free product, and they charged my card $80 after two weeks. I had to spend an hour to cancel it.
Jenny, Sorry you went through all of that! Do be cautious with all “free offers.” unless you give them a credit card, you cant get the “free” offer and unless you tell them to not charge you after a certain time (in this case 2 weeks) they will charge your credit card – and keep charging it until you tell them not to. Sometimes these “free” offers also charge you shipping, too so its not really free.
I almost my bottle and want to order some more, what must I do
Vetovall, I’d say go back to where you got your current bottle from.
I AM USING AFRICAN MANGO AND HAVING BLOOTING,IS THIS A SIDE EFFECT.
Vettog, maybe. why dont you stop taking it and see if it goes away?
I found your post quite interesting and the comments from other people. I am from Nigeria and have eaten the seed of these mango all of my life. I don’t know it has weight loss property. Maybe it does because when growing up if you get fed with the soup and a little carb together you won’t get Hungry the whole day.
I have also noticed when I feed my boys soup made with it during lunch time they don’t ask for food or snacks and i struggle to get them eat their dinner. We use it as thickener in soups. Having said that I believe the way to healthy weight is eating whole food in its most natural form. Unfortunately food science has changed the way we eat and the form most food are.
If you want to lose weight stay away from bread including wholemeal bread, ready made meals, salad dressing. Make your own dressing olive oil and vinegar. Choose oatmeal instead rolled oat. For snacks chose a fruit, nut etc but I find nut reduce my appetite. Please stay away from salted nut or nut with added ingredient.
I am from Ghana. How much of the seed do you eat? How do you prepare it? How does it taste? Is it slimy?