The African mango seeds also contain a number of nutrients, including hearty fiber, healthy fatty acids, and essential minerals.

In recent years, the seeds have been converted into an extract and marketed as a dietary and weight-loss supplement. You might also see the African mango marketed under other names dika nut, bush mango, and wild mango.

Here is what you need to know about African mango supplements. However, published research in peer-reviewed journals—although limited—shows plausibility for African mango as a dietary supplement. However, it is important to note that studies on the fruit itself do not necessarily mean that the same results will be achieved by taking the supplement.

Here are some of the potential health benefits. A comprehensive meta-analysis on Irvingia gabonensis found this fruit could be a potential to aid in weight loss. Here are two examples researchers discussed. In one randomized, double-blind, placebo-controlled trial, participants received milligrams of the seed extract or a placebo for 4 weeks.

The results showed that the Irvingia gabonensis group decreased body weight at a greater rate than the placebo group.

In another double-blind, placebo-controlled trial, participants were given milligrams of Irvingia gabonensis or a placebo. After 10 weeks, the treatment group achieved a greater loss of body weight, waist circumference, and body fat percentage than the placebo group.

Meanwhile, in a systemic review on the efficacy of African mango supplementation, researchers found statistically significant changes in achieving smaller waist circumferences compared with a placebo in participants.

In a systematic review of randomized controlled trials of African mango, researchers found that Irvingia gabonensis supplementation had positive effects on the blood lipid profiles of participants.

In another analysis on African mango, the fruit's high soluble fiber content was potentially found to reduce plasma cholesterol and triglycerides. The Irvingia gabonensis extract is rich in fiber, which can help your digestive system function properly and keep you feeling fuller longer and thereby, eating less.

Consuming African mango supplements can cause side effects. For instance, the supplement could give you energy, making it more challenging to sleep. If you're using African mango, you can try to combat this by taking the pill earlier in the daytime.

You also might get dehydrated taking African mango, so be sure to drink lots of water when taking it. Likewise, keeping your mouth moist with liquid can help reduce dry mouth, which has also been associated with African mango. Pregnant and nursing women, children, anyone immunocompromised, and those taking medications should avoid this supplement.

Because the supplement industry is not properly regulated, the content on African mango product labels could differ from what you actually consume.

The appropriate dosage depends on your health, age, and tolerance to supplements. You might also want to take the supplement with food as African mango could upset the stomach. Meanwhile, taking it earlier in the day could work better for some people as the supplement is known to provide energy.

To purchase the product, you can find African mango available online, in natural-food stores, and in brick-and-mortar stores specializing in dietary supplements.

Talk to a healthcare provider before you take this or any other supplement. They can let you know if it is right for you or how it might interact with your current medications. If you choose to consume African mango, look for extract supplements that contain the USP United States Pharmacopeia seal, as this ensures product quality.

The label also should not list any treatment, cure, or relief of symptoms for a disease. Making these types of claims is illegal per the U. Food and Drug Administration FDA. African mango is often promoted as a weight management tool.

But because supplements are not regulated by the FDA, you should speak with a healthcare provider before consuming it. You also should bring a record of every medication and supplement you take to appointment to ensure you will not have any negative interactions or allergic reactions to African mango.

If you are interested in losing weight, consider working with a registered dietitian. They can help you set attainable goals and ensure you followed a balanced and nutritional eating plan.

Many times, making slight changes in your eating patterns under the guidance of a professional is more advantageous than taking supplements. Keep in mind, supplements are not regulated and could contain other ingredients.

You should read the label to make sure they do not contain anything you do not want to ingest, especially if you have food allergies. African mango does not contain caffeine. However, some commercial products might add caffeine to boost energy for weight loss. If you are sensitive to caffeine, make sure you read the ingredient label before taking the supplement.

There is no specific time of day you should take African mango pills, although you might want to consume the pills, capsules, or powder with food to avoid upsetting your stomach.

Follow the instructions on the label for the recommended dosage. You also might want to spend the first 7 days taking half the product to make sure the supplement agrees with your digestive system. If you consume a nutritious, balanced diet, you will likely not need to take any supplements, including African Mango.

Supplements are not regulated and their efficacy and safety are not supported by solid evidence, so always speak with a health care practitioner prior to adding a product to your routine.

Egras AM, Hamilton WR, Lenz TL, Monaghan MS. An evidence-based review of fat modifying supplemental weight loss products. J Obes. OnakpoyaI, Davies L, Posadzki P, Ernst E. The Efficacy of Irvingia Gabonensis Supplementation in the Management of Overweight and Obesity: A Systematic Review of Randomized Controlled Trials.

Centre for Reviews and Dissemination UK ; The efficacy of Irvingia gabonensis supplementation in the management of overweight and obesity: a systematic review of randomized controlled trials.

J Diet Suppl. Sun J, Chen P. J Agric Food Chem. Plus, fasting blood sugar and both total and bad LDL cholesterol fell significantly 5. In a day study in 24 adults with metabolic syndrome, a group of conditions that raises your chronic illness risk, those who took mg of AME daily had significant drops in blood sugar, waist circumference, triglycerides , and VLDL bad cholesterol, compared with a placebo Another randomized controlled study in 72 adults combined AME with Cissus quadrangularis CQ , a succulent vine.

After 10 weeks, the CQ-only group experienced an 8. The reductions in body fat and waist circumferences for the CQ and AME group were also significant These studies suggest that AME reduces body weight, body fat, waist circumference, blood sugar, triglycerides, and cholesterol.

All the same, more human studies are necessary. Studies suggest AME may help lower body weight and other health markers like blood sugar, triglyceride, and cholesterol levels.

Still, consult a healthcare professional before starting or changing your daily regimen to manage any of the above listed conditions.

Still, you should take extra care when buying African mango products to ensure purity and safety. Animal studies suggest no adverse effects or toxicity from AME 3.

The only side effects reported in human studies are headaches, gas, sleep difficulty, and constipation. A case study reported that one person with chronic kidney disease had to start dialysis after 2. Still, more research is needed 6. As such, you should look for AME products that are tested by an independent laboratory for purity and quality.

Labs like U. Pharmacopeia USP , ConsumerLab, and NSF International may add their own labels to supplements. Studies have not reported significant side effects from AME.

Still, purity and quality are concerns, as dietary supplements should be better regulated to ensure that products can be trusted. All the same, a few studies have reported potentially effective dosages ranging from mg twice daily to 1. Furthermore, one study recommends taking AME 30—60 minutes before a meal 5.

African mango is a tropical fruit native to West Africa. Emerging research indicates that AME may aid weight loss , but these studies used small populations. As a consequence, many more human trials are needed.

Try this today: The safest, most effective way to shed weight is by eating a healthy, balanced diet of nutrient-rich foods and starting an exercise routine that you can maintain. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Nutrition Evidence Based What Is African Mango and Its Extract? Weight Loss and More. Medically reviewed by Kim Rose-Francis RDN, CDCES, LD , Nutrition — By Gabrielle McPherson, MS, RDN, LDN on June 22, What is African mango?

Western uses of African mango extract. Nutrients in African mango.