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.

More specifically, HCA's effect on increasing serotonin levels may prevent cravings for sugary and sweet foods, according to research (6).

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).