The urge to lose weight is tempting and hard to resist. We often fall prey to colorful pills and capsules that promise to reduce our weight.
But do they help us lose weight or just money?
The proven ways to lose weight are by eating healthy and natural diets, cutting the carbs and saturated fats, and being active in life. Yes, these changes aren’t easy to be applied in life.
Therefore, people consume dietary supplements that are believed to aid them in their weight-loss journey. Among these, Apple Cider Vinegar (ACV) and Garcinia Cambogia have been found to be effective in promoting weight loss.
But which works better, ACV or Garcinia? So would it be more effective to take both? Does this potent combination boost your weight loss efforts or does it backfire in some way? Are there any adverse reactions?
Let’s find out!
Garcinia Cambogia and Weight Loss
Garcinia Cambogia is locally known as Malabar Tamarind or Garcinia gummi-gutta. It is a minuscule pumpkin-shaped fruit, which is usually sour. Hence, it is generally not eaten raw but is used for cooking and preserving food.
It is used in the making of weight-loss supplements. It is also used for joint pain, rheumatism, diarrhea, and other intestinal problems. This fruit is mostly found in India and South-East Asia (1).
The Active Ingredient in Garcinia Cambogia: HCA
The peel of the fruit contains high amounts of Hydroxycitric Acid (HCA). A clinical study conducted by the Royal Society of Chemistry stated that HCA, a major active ingredient of Garcinia Cambogia extracts, is known to suppress body weight gain and fat synthesis in humans (2).
Studies have further confirmed that HCA intake in the range of 50-60% has these weight loss benefits (3), (4). Garcinia contains 20-60% of HCA, therefore can very fall in this range.
5 Ways Garcinia Cambogia Helps You Lose Unwanted Body Fat
The HCA in Garcinia Cambogia is proven to reduce fat storage in the body. These are the major ways in Garcinia Cambogia helps you lose unwanted body fat:
Suppress Appetite
Garcinia cambogia has shown to increase satiety, fullness, and reduce hunger pangs when taken in conjunction with L-carnitine and a seaweed extract (5). Even though the mechanism is yet to be confirmed, some studies suggest the reason to be increased serotonin levels in the brain.
Serotonin is believed to be nature’s own appetite suppressant, thereby the increase results in one. It also prevents you from overeating by controlling the frequency of hunger.
This mechanism has been supported by other studies that confirmed the efficiency of Garcinia Cambogia derived natural HCA in curbing appetite (6).
Inhibits Fat Production
Citrate lyase is a key lipogenic enzyme that helps in the production of fat. HCA present in Garcinia Cambogia hampers the citrate lyase and eventually slows or blocks down the fat production (7).
It does so by preventing the ingesting carbohydrate to convert into fat. This mechanism in turn helps reduce free fatty acids in the blood promoting weight loss.
Consumption of Garcinia Cambogia has also been shown to reduce your blood cholesterol and triglyceride level simultaneously increasing good cholesterol in the body (8).
Helps Reduce Cholesterol Levels
Hyperlipidemia is a condition wherein there are high amounts of lipids and cholesterol in the blood. It increases cardiac risks, obesity, and blockages pertaining to the heart and brain.
Research suggests that prescribed doses of Garcinia Cambogia block extensive lipid synthesis.
Some people also believe that it can be used as a substitute to Atorvastatin, the usual medication for slowing lipid synthesis, as it is much more effective. More research needs to be done to confirm the claim (9).
Consists of Flavonoids Which Inhibit Oxidative Stress
Flavonoids are phenolic compounds found naturally in fruits and vegetables and are known for their strong antioxidant properties.
They support the body in regulating various cellular activities. They fight against oxidative stress, which is the imbalance caused by free radicals and antioxidants.
Garcinia Cambogia is rich in these flavonoids. What’s a better way to add it to your diet than tea? Green tea combined with Garcinia Cambogia acts as a weight management supplement.
Moreover, they assist in fuelling healthy serotonin in the brain and boost metabolism in the body. In addition to that, serotonin boosts your mood and helps with sleeping, eating, and digestion of food.
Boosts Stamina and Energy
Not just dietary supplements but maintaining a workout schedule is a must to lose weight. But it is not an easy task. People stop working out due to exhaustion because of being overweight.
Including Garcinia Cambogia in your diet improves your stamina and energy levels. As we have already discussed, Garcinia helps block fat synthesis. That results in the carbs not converting into fat. This makes the carbs available for instant energy and can help increase your endurance during aerobic exercise.
Though this may not directly cut out the flesh, it surely pushes people to exercise and workout. Thus, the supplement helps in burning calories in the body.
That said, Garcinia Cambogia supplements for weight-loss will yield positive results.
Summary: There are several mechanisms by which Garcinia Cambogia is believed to help reduce weight. It suppresses appetite by increasing the serotonin level, inhibits fat production, and helps increase endurance level that improves your exercise capacity, thereby reducing weight.
Apple Cider Vinegar (ACV) and Weight Loss
Apple cider vinegar (ACV) is made from fermented apple juice. First, the apples are crushed and yeast is added to them for fermenting the sugars into alcohol. This is also called apple cider. Next, bacterias are added for further fermentation of the alcohol into acetic acid, which is one of the main components of ACV.
Apple cider vinegar has about 5-6% of acetic acid. It also contains trace amounts of other acids such as malic acid (10).
ACV includes vitamin C, B1, B2, potassium, calcium, iron, acetic, and citric acid, all significant for weight-loss. These vitamins and minerals play a crucial role in boosting your metabolic rate.
A faster metabolism burns more calories thereby aiding weight loss. Apart from increasing metabolism, ACV is believed to reduce fat storage and help increase fat burning. All these factors together can effectively result in weight loss.
Summary: Apple Cider Vinegar is made from apple juice that is fermented simultaneously with yeast and bacteria. It contains acetic acid, which is the main ingredient of ACV and is mostly responsible for its health benefits.
3 Ways ACV Helps You Lose Unwanted Body Fat
Here are the ways in which ACV helps lose weight.
ACV Works as a Natural Hunger Suppressant
Studies have suggested that the acetic acid present in apple cider vinegar activates enzymes such as acetyl-CoA carboxylase that favors appetite suppression. It also suppresses centers in the brain responsible for controlling appetite (11).
This helps reduce total calorie intake eventually leading to weight loss.
Is a Potent Fat Burner
Apple cider vinegar is the most widely used vinegar for health and weight loss research. Its high content of acetic acid suppresses lipogenesis, i.e. formation of fats in the body and regulates fat metabolism resulting in lower fat. Significant research conducted by Japanese scientists showed that vinegar intake reduced body fat mass in the subjects (12). Thus, contrary to expensive fat burner supplements, ACV can be a natural solution to stay within your ideal weight.
ACV Improves Insulin Sensitivity
High blood sugar and hyperlipidemia (high amount of fat particles in the blood) are two common metabolic disorders that are related to obesity.
Studies have successfully shown that vinegar helps to improve insulin reactivity by 19-34%, thus leading to lower blood sugar and insulin response. ACV has shown to be able to reduce blood sugar and insulin levels post-meal as well as fasting blood sugar.
ACV also reduces the cholesterol and lipids in blood by interfering with the secretion of lipoproteins. In a study carried out on 19 hyperlipidemia patients, it was confirmed that ACV reduced lipid content in the blood in a period of eight weeks (13).
Thus, ACV is the best remedy for these problems. The lower calorie content makes it a weight loss-friendly solution.
Summary: ACV has shown to be effective in reducing weight by suppressing appetite and preventing fat formation. The acetic acid present in ACV activates acetyl-CoA carboxylase that controls hunger pangs. ACV also helps manage obesity-related metabolic disorders such as high blood sugar levels and high blood pressure.
Can you Take Both ACV and Garcinia Cambogia Together for Weight Loss?
Since the effective uses of both Garcinia Cambogia and ACV are proven, the one question that is often raised is whether it is feasible to take both supplements together.
Theoretically, they should together boost weight loss. As the mechanisms that they use are different, they should together boost each other’s activity and promote a better weight loss.
However, there aren’t any studies to confirm this theory to date pushing this concept to the realms of anecdotes.
Summary: There haven’t been any conclusive studies related to using ACV and Garcinia Cambogia effectively working together for weight loss.
The Risks of Taking ACV with Garcinia Cambogia
Studies showing the joint effects of Garcinia Cambogia and Apple cider vinegar are non-existent. However, various clinical researches have been conducted and confirmed these supplements as the best weight loss solutions separately.
But as with other medications, these dietary supplements come with their set of drawbacks too.
Speaking of Garcinia Cambogia, some common side effects include headaches, migraines, throat irritation, nausea, dryness in the mouth, etc. Inappropriate and excessive consumption of this supplement can lead to far more serious issues such as delusion and liver failure.
A study published in the World Journal of Gastroenterology claims that Garcinia Cambogia can cause hepatic failure (14). But not many cases have come to the forefront to confirm the claim conclusively.
ACV has shown to cause bloating and digestive issues. The acetic acid can affect the inner lining of the stomach and cause dryness in the mouth. Too much of it can also erode the enamel of the teeth.
Summary: Though not much studies have been done to confirm or refute the efficiency of ACV and Garcinia Cambogia working together, their side effects added together may cause unwanted problems such as gastrointestinal disorders, throat irritation, eroding of enamel, and so on.
The Dosage Recommendations for Garcinia Cambogia with Apple Cider Vinegar
The ideal dosage recommendation for Garcinia Cambogia is 500 mg to 2800 mg every day. This is mainly for HCG, therefore make sure that you choose your Garcinia from a reputable manufacturer. It should contain 50-60% of HCA. It can be taken half to one hour before every meal, up to three times per day.
Similarly, 15 to 30 ml (1- 2 tablespoons) of ACV can be mixed in water and consumed before or after meals for weight loss.
A word of caution! ACV should not be consumed as it is. The acetic acid content in ACV, if consumed raw, can damage the tooth enamel and the food pipe, cause irritation in the throat, bone loss, and digestive issues. Thus, adding a few drops in water helps to even out the acidity. This is to ensure that one doesn’t end up consuming excessive amounts of it.
Another simpler way to include this dietary supplement in your diet is by adding it in a salad. You can either use it as a dressing or pickle some vegetables with it and add on. It is best to divide the consumption of the solution three times a day than one.
Summary: Garcinia Cambogia can safely be taken in a range of 500 mg to 2800 mg every day and ACV in 15-30 ml as a whole preferably mixed with water for weight loss.
The Final Note
Garcinia Cambogia and Apple Cider Vinegar individually claim to promote weight loss. Studies have also confirmed the same.
However, whether both these supplements together successfully maximize weight loss or not is still not confirmed. Sadly, there are more client testimonials and fewer research studies to prove it.
Therefore, it is advised to consult an expert dietician or doctor before consuming them together.
Always remember that no amount of supplements can make up for a healthy diet and lifestyle. Hence, eat right and be active to lose weight. To be healthy without any side effects is as important as losing calories. Pair these supplements with your diet but don’t be solely dependent on them.
