DrFeb
Health Guide

Irvingia gabonensis

Meet Irvingia gabonensis, more affectionately known as the African Bush Mango or Dika Nut. While the sweet mango fruit is a tropical delight, the real health treasure lies within its seed. Used for centuries in West African cuisine and traditional medicine, this potent seed extract is gaining modern scientific attention for its unique ability to support healthy metabolism and weight management. Think of it as nature's 'choke' for appetite and carbohydrate absorption, helping you take control of your health goals naturally.
Evidence BasedDietary Supplement
Irvingia gabonensis
VERIFIED SOURCE

Bio-Activity Analysis

Mechanism of Action: Fat & Carb Inhibition

SCIENTIFIC DATA VISUALIZATION

Y-Axis
Inhibition Level
Process →

Health Benefits & Sources

Why You Need It

  • Natural Appetite Control: Helps you feel fuller for longer, reducing cravings and overall calorie intake.
  • Weight Management Support: Clinical studies suggest it can significantly aid in shedding pounds when combined with a healthy lifestyle.
  • Blood Sugar Balance: May help slow the absorption of sugar into your bloodstream after meals.
  • Cholesterol Health: Supports a healthier lipid profile by potentially lowering bad cholesterol (LDL) and triglycerides.

Deep Dive

Irvingia gabonensis works primarily in your digestive system. Its active compounds, particularly soluble fiber, form a viscous gel in your stomach. This gel slows down gastric emptying (the speed at which food leaves your stomach) and inhibits enzymes like amylase and lipase, which are responsible for breaking down carbohydrates and fats. Essentially, it helps your body absorb fewer calories from the carbs and fats you eat, while the increased fullness makes it easier to stick to your health goals. It’s a powerful, natural tool for metabolic harmony.

Natural Food Sources

It is important to note that the potent extract used in supplements is highly concentrated. You cannot easily replicate the dosage through whole foods, but consuming the fruit is beneficial. The seed kernel (Dika Nut) is traditionally used to thicken soups and make cakes.

FoodAmount% DV
Dika Nut (Seed Kernel)~1g (in traditional dishes)N/A
African Bush Mango Fruit1 whole fruitN/A
Dika Nut Powder (raw)1 TbspN/A

Supplementation

This is a supplement-first ingredient. A standardized extract of Irvingia gabonensis (IG) is recommended. Look for products containing 150mg to 300mg, taken 30-60 minutes before your two largest meals of the day (usually lunch and dinner). It is best used by those actively trying to lose weight or manage blood sugar levels. Always choose products from reputable brands that test for purity.

Top Food Sources

Dika Nut (Seed Kernel)
Used in soups/stews (cannot match supplement dose)
African Bush Mango
Delicious fruit, but extract is needed for specific benefits
Standardized Extract
The most effective way to consume this nutrient

Frequently Asked Questions

Most studies monitor usage for up to 12 weeks. Long-term safety data beyond this period is limited, so cycling the supplement (e.g., 3 months on, 1 month off) is a common recommendation.
Yes. While it helps with metabolism and appetite, it is not a magic pill. It works best as an aid to a healthy diet and active lifestyle.
Most users report noticeable changes in appetite within the first week, with significant weight management results often seen after 4 to 8 weeks of consistent use.
The fruit pulp is healthy, but the weight management compounds are concentrated in the seed. You would need to eat an impractical amount of seeds to get the effective dosage found in supplements.

Safety & Side Effects

Irvingia gabonensis is generally considered safe for most healthy adults when taken at recommended dosages for up to 12 weeks. However, because it can lower blood sugar and blood pressure, individuals with diabetes or those on blood pressure or blood-thinning medications should consult a doctor before use. Potential side effects are mild and may include gas, bloating, or headaches, especially during the first few days of use. Do not use if you are pregnant or breastfeeding.

Scientific References

  • [1]Ngondi, J. L., et al. (2005). 'The effects of Irvingia gabonensis on body weight and blood lipid...' in *Lipids in Health and Disease*.
  • [2]Ngondi, J. L., et al. (2009). 'IGOB131, a novel seed extract of the West African plant Irvingia gabonensis...' in *Journal of Medicinal Food*.
  • [3]Lafontan, M. (2010). 'Irvingia gabonensis: A potential anti-obesity plant.' in *Phytothérapie*.