Garcinia Cambogia, a tropical fruit native to Southeast Asia, and Apple Cider Vinegar are both known for their potential weight loss benefits. Garcinia Cambogia contains hydroxycitric acid (HCA) which can suppress appetite and block an enzyme called citrate lyase, responsible for fat synthesis. On the other hand, Apple Cider Vinegar is rich in acetic acid that can increase feelings of fullness and help balance blood glucose. Combining these two could amplify their weight loss benefits.
The scientific basis on how to lose weight was discovered more than 100 years ago and it's quite simple - all you have to do is consume fewer calories than you burn.
Yet, most people that follow a diet either fail to lose weight or eventually regain it. As it turns out, one of the major causes of this phenomenon is that most people find it difficult to control their hunger and cravings.
Let's face it - the longer you diet, the harder it gets.
And that's where Garcinia Cambogia and apple cider vinegar (ACV) can help! They are the two most potent weight loss supplements known to suppress cravings and improve fullness.
What is more, combining them together provides additional weight loss benefits, such as preventing the build-up of fat, particularly belly fat, and boosting fat oxidation.
In this article, we will break down the science behind their benefits for weight loss and reveal how they can be safely and effectively combined to help you with fat burning for a healthy weight.
What is Garcinia Cambogia?
Garcinia Cambogia is a quite popular weight-loss supplement that's extracted from the rind of the tropical fruit Garcinia gummi-gutta. The latter is also known as Malabar tamarind, Goraka, brindleberry, and kudam puli.
This is a small, pumpkin-shaped fruit with a specific sour taste. It is native to South-East Asia, where it is traditionally used to enhance the taste of a meal. In the culinary arts, it can also be used as a substitute for lemon, lime, or vinegar.
The main active ingredient is found in the rind of the fruit and it's called hydroxycitric acid (HCA). Garcinia gummi-gutta is 10% to 30% HCA by weight while the extracts used in supplements can contain between 20% and 95% of HCA.
In fact, HCA is the compound that gives Garcinia its weight loss benefits. According to a meta-analysis of 9 randomized controlled trials, supplements containing Garcinia extract and hydroxy citric acid can lead to 2 pounds higher weight loss over 3 months compared to placebo (1).
Nevertheless, keep in mind that Garcinia cambogia pills can ease your weight loss efforts but they can't replace them. Therefore, they will not give you results if you pair them with an unhealthy diet.
What is apple cider vinegar (ACV)?
Apple cider vinegar is another popular culinary ingredient. In fact, it has been widely used for its specific taste and multiple health benefits since ancient Greece.
ACV is made by a consecutive alcoholic and acetous fermentation of apples which leads to the formation of its main active ingredient - acetic acid (2).
Acetic acid (acetate) gives the specific taste and smell of every vinegar. It typically makes up about 5% of the total ACV content and it is considered to be the main active ingredient contributing to its health benefits.
Furthermore, ACV also contains antioxidants such as chlorogenic acid, gallic acid, and catechins (3).
Unfiltered, raw ACV still contains the fungi and bacteria that led to the two-step fermentation process. Those microorganisms are termed "the mother" and they act as a probiotic by supporting your healthy gut microflora.
They include strains of Lactobacillus and Saccharomyces (4). Thus, the mother is a source of minerals, probiotics, and prebiotics that enrich the health benefits of ACV.
How do Garcinia Cambogia and apple cider vinegar work to promote weight loss?
Garcinia Cambogia and weight loss
The HCA in Garcinia Cambogia Extract helps you burn fat and lose weight via 2 mechanisms.
First of all, laboratory experiments have shown that Garcinia Cambogia can raise levels of a chemical in your brain called serotonin (5).
Serotonin is one of the neurotransmitters involved in feelings of happiness, relaxation, and reward. Increasing it can stabilize your mood and help suppress your hunger for certain foods.
Furthermore, studies with mice report that the HCA in Garcinia can block an enzyme called citrate lyase (7). This enzyme plays a key role in the synthesis of fat from carbohydrates and other substrates - a process also known as de novo lipogenesis (DNL).
It's important to note that the human body is less dependent on citrate lyase than mice. Nevertheless, blocking the enzyme is likely one of the factors contributing to the weight loss effects of Garcinia observed in clinical trials (1).
Apart from blocking the enzyme, HCA also increases fat oxidation - aka the process of using fats for energy. Thus, a Garcinia Cambogia supplement can help your body use more fat for energy instead of storing it in your adipose cells.
Apple cider vinegar and weight loss
The main ingredient in ACV that will help you lose fat is acetic acid. Similar to HCA, it appears to aid weight loss via two main mechanisms.
First of all, it can increase your feelings of fullness which will suppress your appetite and help you stick to your weight loss diet.
For example, a study on 12 healthy volunteers reports that taking ACV right before a meal greatly improves satiety for the next 2 hours (8).
Secondly, ACV may be able to prevent the buildup of fat in your adipose cells. That's achieved by activating an enzyme called AMP-activated protein kinase (AMPK) (9).
AMPK acts as a metabolic switch in almost every cell in your body and blocks all anabolic processes while stimulating fat breakdown and glucose uptake.
Clinical trials in overweight and obese individuals clearly showcase the benefits of ACV supplementation. For example, a randomized controlled trial in 39 men has shown that ACV can enhance the weight loss effects of a calorie-restricted diet(10).
The participants who took 30 ml (equivalent to 2 tablespoons) of an apple cider vinegar drink per day lost 4 kg of body weight compared to just 2 kg for the placebo group.
Furthermore, another trial reported 2 kg of weight loss without any calorie restriction in 155 overweight individuals taking 30 ml of ACV daily (11).
Higher doses of ACV appear to be more effective than lower ones. Yet, drinking too much of the liquid can lead to unpleasant side effects. That's why I highly recommend switching to a supplement instead, such as ACV gummies.
How can Garcinia Cambogia and apple cider vinegar help balance blood sugar?
The acetic acid in ACV has well-studied effects on blood sugar. According to a trial in healthy individuals, taking the supplement right before a meal can attenuate the post-meal increase in blood sugar level by up to 30% (12).
Furthermore, apple cider vinegar can improve glucose control in several metabolic conditions. Studies report improved blood sugar control in patients with insulin resistance (13), type 2 diabetes (14), and polycystic ovary syndrome (PCOS) (15).
Garcinia Cambogia may also have beneficial effects on blood sugar balance. Animal studies reveal that Garcinia reduces the levels of insulin required to maintain normal blood sugar, which is an indicator of improved glucose metabolism (16).
Furthermore, it can help your body store glucose in your glycogen stores instead of your fat stores. According to research, as little as 500 mg HCA leads to 2-times faster storage of glucose into glycogen after exercise, while boosting fat oxidation at the same time (17).
Is it safe to combine Garcinia Cambogia and apple cider vinegar?
Currently, there isn't any data on the safety of the combined use of ACV and Garcinia Cambogia.
There are many anecdotes of their combined health benefits as well as successful weight loss stories. None of these sources has shared any adverse reactions related to their combined use.
Yet, both apple cider vinegar and Garcinia Cambogia may cause specific side effects. Therefore, we will examine the risks of each product separately.
Side effects of ACV
Drinking ACV may lead to damage to your dental enamel and nausea due to the acidity of the liquid.
The best way to prevent the side effects of apple cider vinegar is to switch from a liquid to a supplement form. ACV can be dehydrated and made into a more safe and convenient form for supplementation, such as apple cider vinegar gummies.
If you decide to drink ACV as a liquid anyway, make sure that you are taking no more than 30 ml of vinegar diluted in warm water. For maximum effect on satiation, it should be taken right before a meal.
Do not drink ACV without diluting it first! If undiluted, apple cider vinegar may lead to irritation and damage to your throat and esophagus.
Side effects of Garcinia Cambogia
Studies have shown that supplementation with up to 4000 mg of HCA does not lead to any serious adverse effects (18). The most common side effects of Garcinia Cambogia are minor and include headache and gastrointestinal problems (19)
Due to the effects of Garcinia on serotonin levels, it must not be taken together with antidepressants, such as serotonin reuptake inhibitors (SSRIs).
SSRIs are a class of medications that also increase serotonin and such a combination may lead to serotonin toxicity (20).
Furthermore, there have been a few cases of liver problems after taking supplements with high doses of Garcinia (21).
It's unclear whether Garcinia was the cause or the supplements were adulterated. Nevertheless, you should always consult a doctor before taking any supplement, especially if you have a history of liver problems or if you take prescription medications.
How to choose the best Garcinia Cambogia and apple cider vinegar?
When it comes to Garcinia Cambogia and apple cider vinegar supplements, it's imperative to pick a brand that you can trust.
Unfortunately, scientific reports reveal that the majority of Garcinia supplements out there contain significantly lower amounts of HCA than claimed (22).
This is why I would like to recommend Garcinia Cambogia and apple cider vinegar by Nutririse.
Nutririse's products are manufactured in cGMP-certified (Current Good Manufacturing Practice) facilities in the US.
Furthermore, all extracts used in the manufacturing process are 100% pure and non-GMO. They do not contain allergens, binders, fillers, or gelatin.
But that's not all!
Nutririse Garcinia Cambogia contains a whopping 95% HCA, which is amongst the highest concentrations available on the market.
And you can be 100% certain that the contents on the label match the contents of your supplement, thanks to the 4-stage quality control, which includes independent 3rd party testing.
The product ensures optimal and safe dosage by delivering 2100 mg a day. It is best to take your daily serving 20-30 mins before a meal with a full glass of water.
The appetite suppressant effects of Garcinia are further enriched by 420 mg of chromium in every dose. That is an essential mineral that regulates glucose metabolism and insulin sensitivity.
Scientific evidence clearly shows that chromium can successfully prevent carbohydrate cravings and help patients with fat loss (23).
Note: This article is for informational purposes only, and not intended for use as medical advice. Always consult your healthcare provider before starting any dietary supplement.