Should You Take Garcinia Cambogia and Apple Cider Vinegar Together?

Combining apple cider vinegar with garcinia cambogia, an extract from a tropical fruit, is often promoted as a strategy for losing weight.

Proponents claim garcinia cambogia can curb appetite and inhibit the body’s fat production.

Apple cider vinegar is also thought to aid weight loss by increasing feelings of fullness and possibly boosting metabolic rate.

You might reasonably ask whether scientific evidence supports these assertions and if there’s any advantage to taking both supplements at the same time.

This article examines the research on garcinia cambogia and apple cider vinegar for weight management and outlines potential risks.

What Are Garcinia Cambogia and Apple Cider Vinegar?

Garcinia cambogia is a widely used weight-loss supplement derived from the rind of the tropical fruit Garcinia gummi-gutta.

The fruit looks like a small pumpkin, has a tart flavor and grows in Southeast Asia and India. It’s commonly employed to season fish curries and traditionally used against digestive complaints and parasites.

Garcinia is rich in hydroxycitric acid (HCA), which researchers propose may hinder fat formation and reduce appetite. HCA is thought to act by inhibiting an enzyme involved in fatty acid and cholesterol synthesis.

Apple cider vinegar is produced by fermenting apples with yeast and bacteria. It’s usually a liquid but can be dried and sold in capsule form.

The primary active constituent in apple cider vinegar, acetic acid, is believed to encourage weight loss through several mechanisms.

Animal studies demonstrate that acetic acid can enhance fat oxidation, improve cellular glucose uptake and suppress brain regions that trigger hunger.

Summary

Garcinia cambogia is a supplement from a tropical fruit high in hydroxycitric acid, while apple cider vinegar is a fermented product. Both contain active components that may assist with weight loss.

Does Taking Both Increase Weight Loss?

Many anecdotal reports and supplement advertisements claim that garcinia cambogia and apple cider vinegar amplify each other’s effects and that using both results in rapid, sustained weight loss.

Because garcinia cambogia and apple cider vinegar may reduce weight through different pathways, it’s plausible they could be more effective together than alone.

However, there are no clinical studies evaluating the combined effects of these two products.

Any assertions about synergy between garcinia cambogia and apple cider vinegar are inferred from studies of each substance individually.

Garcinia Cambogia

Evidence on garcinia cambogia indicates it may produce modest weight loss, likely due to its HCA content, though findings are inconsistent.

In a two-month trial involving 50 obese women on a calorie-restricted diet, all participants lost weight, but those taking garcinia cambogia lost an extra 3 pounds (1.4 kg) compared with the placebo group.

Other human and animal studies have associated garcinia cambogia with reduced fat accumulation.

Yet several trials have reported no meaningful benefit from garcinia cambogia supplementation.

For instance, a 12-week study of 135 overweight subjects found no significant difference in weight loss between those given garcinia cambogia and those given a placebo.

Apple Cider Vinegar

Research into apple cider vinegar’s effect on weight is also limited but shows encouraging signs.

A 12-week trial of 144 obese adults reported that participants who consumed 1–2 tablespoons (15–30 ml) of vinegar diluted in water daily lost about 2.64–3.74 pounds (1.2–1.7 kg) on average, whereas the placebo group gained weight.

A smaller study including 11 healthy adults found that consuming vinegar with a high-carbohydrate meal lowered post-meal blood sugar and led to a reduction of about 200–275 calories consumed per day compared with controls.

If diluted vinegar helps reduce total calorie intake, it could contribute to weight loss over time.

Although these results are promising, more research specifically on apple cider vinegar and weight loss is necessary.

Summary

Claims that garcinia cambogia and apple cider vinegar enhance each other’s weight-loss effects lack direct evidence. Research on each product individually shows mixed outcomes.

Possible Risks and Side Effects

Both apple cider vinegar and garcinia cambogia can cause adverse effects individually, and there’s no data on the safety of taking them together.

High amounts of apple cider vinegar have been linked with indigestion, throat irritation, erosion of tooth enamel and low potassium levels.

Nonetheless, apple cider vinegar appears relatively safe when limited to 1–2 tablespoons (15–30 ml) diluted in water per day.

Garcinia cambogia, however, has been associated with more serious concerns.

One case report described a 35-year-old man who developed liver failure after taking 160 mg of garcinia cambogia three times daily for five months.

Animal research has shown garcinia cambogia may increase liver inflammation and reduce sperm production.

Another case study documented serotonin toxicity in a woman who combined garcinia cambogia with her antidepressant medication.

Common side effects of garcinia cambogia include headaches, skin rashes and gastrointestinal discomfort.

Keep in mind most safety data for garcinia cambogia come from animal studies or isolated case reports, so caution is warranted when using this supplement.

If you have concerns about interactions with medications or health conditions, consult your healthcare provider.

Summary

Large doses of apple cider vinegar can cause digestive irritation and tooth damage but are generally safe in small amounts. Garcinia cambogia can cause stomach problems and headaches and has been linked to a case of liver failure.

Recommended Dosage

Available evidence indicates that up to two tablespoons (30 ml) of apple cider vinegar diluted in water daily is safe for most people.

Manufacturers of garcinia cambogia typically recommend one 500-mg capsule taken three times daily before meals. Total daily intake up to 2,800 mg appears tolerable for many healthy adults.

Theoretically, taking the upper limits of both apple cider vinegar and garcinia cambogia together could be safe, but no studies have evaluated their combined safety or interactions.

Remember that supplements are not regulated by the FDA as strictly as medications, so the labeled amount of garcinia cambogia may not reflect the true content.

Summary

There’s no universally accepted dose for either product, but up to two tablespoons (30 ml) of diluted apple cider vinegar and up to 2,800 mg of garcinia cambogia per day are commonly viewed as safe for most people.

The Bottom Line

Limited evidence suggests garcinia cambogia and apple cider vinegar might produce small amounts of weight loss.

Although some claim taking both together increases their effectiveness, no studies verify this. Additionally, both can cause side effects at high doses.

If you choose to try garcinia cambogia and apple cider vinegar, select reputable brands and avoid exceeding suggested dosages.