Garcinia Cambogia has been a popular name in the world of natural weight loss supplements for over a decade. Alongside apple cider vinegar, it has drawn attention for its supposed ability to reduce fat, curb appetite, and enhance metabolism. But in a wellness industry that’s constantly evolving, the question remains—are these two still effective?
Both supplements had their viral moments, boosted by celebrity endorsements and dramatic before-and-after claims. But what does the current research say? Are we still seeing real results from it and apple cider vinegar, or have newer, more effective alternatives taken their place?
How Garcinia Cambogia Is Supposed to Work
It is a small, pumpkin-shaped fruit native to Southeast Asia. The key active ingredient in its rind is hydroxycitric acid (HCA), which is believed to help with fat reduction by blocking citrate lyase, an enzyme your body uses to make fat. Some early studies suggested that HCA could also increase serotonin levels in the brain, possibly reducing appetite.
It became widely marketed as a “fat blocker” and appetite suppressant, especially for people looking to lose belly fat. But as more research emerged, the excitement started to cool off. While some studies found minor benefits, others showed very little difference between its users and placebo groups.
Apple Cider Vinegar: Simple but Powerful?
Apple cider vinegar (ACV), especially in liquid or capsule form, remains a wellness staple. It’s known more for blood sugar support and digestion than direct fat loss. Still, many people use it before meals to feel fuller and reduce overall calorie intake.
ACV contains acetic acid, which can help with insulin sensitivity and potentially reduce fat storage. However, the results tend to be modest. A few small studies have shown that ACV may lead to slightly lower weight and waist circumference when taken daily over several weeks, especially when combined with a calorie-restricted diet.
The downside? The strong acidity can damage tooth enamel, irritate the throat, or cause digestive upset if taken in excess or without dilution.
What Recent Studies Say About It
Over the years, scientific opinion has shifted on the effectiveness of it. A comprehensive review of several clinical trials revealed that any weight loss benefit is typically small—often less than 2 pounds over several weeks—and sometimes not statistically significant.
What’s more concerning is that some users have reported side effects like headaches, digestive discomfort, and even liver problems when using low-quality or high-dose of its supplements. This has led to increased scrutiny from regulatory agencies, and many health professionals now advise using it with caution.
Garcinia Cambogia vs. Newer Weight Loss Aids
How does Garcinia Cambogia compare to newer options? Supplements like green tea extract, berberine, and glucomannan now have stronger evidence supporting their effectiveness. These newer products tend to support metabolism, insulin function, or satiety with fewer reported side effects.
That doesn’t mean it is completely ineffective—it may still provide small benefits for certain individuals—but it’s no longer the go-to solution it once was. Users looking for significant or lasting weight loss will likely need more comprehensive strategies.
Are They Still Worth Using in 2025?
In short, both apple cider vinegar and Garcinia Cambogia may offer small, supportive benefits, especially when paired with a healthy diet and exercise. However, they are unlikely to create dramatic results on their own. The early hype may have faded, but some people still use them as part of a broader wellness routine.
If you’re considering these supplements, look for high-quality, third-party tested products. Be wary of exaggerated marketing claims and always consult with a healthcare provider before starting a new supplement, especially if you have underlying conditions.
Sources
1. PUBMED – The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight loss Supplement
2. Harvard Health – Apple cider vinegar for weight loss: Does it really work?
3. NIH – Garcinia Cambogia - LiverTox