It is hardly surprising that the market for dietary and weight loss supplements has experienced significant growth in recent years. According to a survey conducted in 2008, 33.9% of adults in the United States aiming to shed pounds reported taking dietary supplements. Among the various options available, African mango (Irvingia gabonensis) stands out as a popular supplement touted for its weight loss benefits. Although this fruit is a relatively recent addition to the Western dietary scene, it has a long history of consumption and medicinal use in Africa, where it has been valued for centuries. This article aims to explore the nutrients, potential benefits, and drawbacks of African mango.

What is African mango?

African mango (Irvingia gabonensis), commonly referred to as bush mango, wild mango, or dika nut, is a unique tree that thrives in the tropical forests of West Africa. This fruit features a greenish-yellow skin, a fibrous pulp, and a substantial, hard seed, distinguishing it from the more widely known common mango (Mangifera indica).

In Nigerian and Cameroonian culinary traditions, the pulp and seed of the African mango are integral components used in creating a variety of traditional dishes. These include soups, sauces, refreshing juices, wines, jams, jellies, and various flavorings that enhance the local cuisine. Much like numerous tropical fruits, African mango is celebrated for its high content of vitamin C and carotenoid antioxidants, making it a nutritious addition to the diet. Its rich pulp is not just delicious but also supports overall health.

Beyond its culinary uses, the African mango tree holds a significant place in traditional medicine practices. Indigenous tribes have long utilized its leaves, roots, and particularly the bark, often in paste form, for treating skin ailments such as scabs and pain. The large seed of the African mango has gained attention in health research due to the potential benefits found in its extract, further emphasizing the fruit's value.

Western Applications of African Mango Extract

African mango extract (AME), derived from the seeds of the African mango fruit (Irvingia gabonensis), has garnered significant attention in Western countries as a popular weight loss supplement. Its appeal stems from its availability in various forms, including liquid, capsule, and powder, catering to diverse preferences and lifestyles.

Often, AME is combined with other beneficial extracts such as green tea, berries, and kelp, enhancing its profile as a comprehensive supplement for those seeking weight management solutions. The extract is believed to possess properties that may inhibit the proliferation of fat cells, although it is essential to note that further human studies are necessary to substantiate these claims. Despite its rising popularity in Western markets, research on the long-term effects of African mango extract remains in its early stages, warranting cautious optimism among users.

Nutrients in African Mango

In just 3.5 ounces (100 grams) of African mango (Irvingia gabonensis) — including both the peel and the flesh — you'll discover a wealth of essential nutrients:

  • Calories: 86
  • Protein: 1 gram
  • Fat: 0.4 grams
  • Carbohydrates: 18 grams
  • Vitamin C: 62% of the Daily Value (DV)

Clearly, this fruit is exceptionally high in vitamin C, making it a fantastic addition to a nutritious diet.

Specific Nutrients in African Mango Extract

African mango extract (AME) is obtained from the seeds of the fruit. The seeds are abundant in vital vitamins and minerals, including iron, calcium, magnesium, phosphorus, and sodium. Additionally, they are a rich source of soluble fiber, antioxidants, and plant-based protein. Furthermore, the seeds contain a significant amount of fat, primarily consisting of myristic and lauric acids — two types of saturated fats also prevalent in coconut oil. Recent research has identified 41 phenolic compounds within the African mango seed, such as flavonols, tannins, and ellagic acid. These phenolic compounds serve as powerful antioxidants, combating harmful molecules known as free radicals in the body.

Exploring the Potential Benefits of African Mango Extract

African mango extract (AME) has recently emerged as a popular weight loss supplement within Western markets. While additional studies are essential to confirm its efficacy, initial research has shown promising results that merit attention.

Investigating Weight Loss

In a randomized controlled trial lasting 10 weeks, 52 adults were administered 300 mg of AME each day. Remarkably, participants lost an average of 28 pounds (approximately 12.8 kg), experienced a significant reduction of 6.4 inches (around 16.2 cm) in waist circumference, and saw a notable decrease of 6.3% in body fat percentage. Furthermore, this study found a significant drop in fasting blood sugar levels, as well as both total and low-density lipoprotein (LDL) cholesterol.

While studies indicate AME could play a role in lowering body weight and improving various health markers such as blood sugar, triglyceride, and cholesterol levels, it is crucial to consult a healthcare professional before making any changes to your health regimen aimed at managing these conditions.

Are There Any Downsides to African Mango?

While research on African mango extract (AME) remains limited, it appears to have minimal, if any, side effects. However, it's crucial to exercise caution when purchasing African mango products to guarantee their safety and authenticity.

Toxicity and Potential Side Effects

Research conducted on animals indicates that AME does not produce any adverse effects or toxicity. The only side effects noted in human trials include headaches, flatulence, sleep disturbances, and constipation. Nevertheless, it is debatable whether AME was responsible for these symptoms, as similar issues were reported by individuals in the placebo groups.

A particular case study highlighted that an individual with chronic kidney disease required dialysis after 2.5 months of consuming AME, but additional research is essential for a definitive understanding.

Ensuring Authenticity

A study that examined various AME and African mango dietary supplements found that some products lacked genuine extracts from the seeds. It's important to recognize that the regulation of supplements by the Food and Drug Administration (FDA) differs from that of medications, which means their safety and efficacy may not always be guaranteed.

To ensure quality, seek out AME products that have been evaluated by independent laboratories for purity and effectiveness. Reputable labs such as U.S. Pharmacopeia (USP), ConsumerLab, and NSF International often affix their certification labels to supplements.

Helpful Guides for Supplement Shopping

Explore these two informative articles to simplify your supplement shopping experience:

  • How to Select High-Quality Vitamins and Supplements
  • Expert Tips on Reading Supplement Labels

While studies have largely reported no significant side effects from AME, concerns about purity and quality persist. It is vital for dietary supplements to undergo stricter regulations to ensure the reliability of the products available to consumers.

Dosing Guidelines for African Mango Extract

Currently, there is no universally accepted dosage for African Mango Extract (AME). However, several studies have indicated that effective dosages may range from 150 mg taken twice a day to as much as 1.05 grams consumed three times daily. Additionally, one particular study suggests that consuming AME 30 to 60 minutes prior to meals may enhance its effectiveness. It is crucial to consult a healthcare professional before starting any new dietary supplement to ensure safety and appropriateness for your individual health needs.

The Bottom Line

African mango, a vibrant tropical fruit indigenous to West Africa, has gained popularity primarily for its extract known as AME, which is derived from the seed of the fruit. This extract is often touted in various health circles. Recent studies have begun to suggest that AME might support weight loss efforts; however, it is important to note that these investigations were conducted on relatively small groups. Therefore, further extensive human trials are essential to validate these findings. If you are considering incorporating AME into your regimen, it is advisable to consult with a healthcare professional before proceeding.