Do Goli Apple Cider Vinegar Gummies Work?

Goli apple cider vinegar gummies are claimed to have a wide variety of potential health benefits, ranging from supporting heart health to 'boosting' metabolism. But can one gummy do it all? Here's what experts say.

Apple cider vinegar (ACV), a type of vinegar made of fermented apple juice, has been used for centuries to flavor and preserve foods.

In recent years, the wellness world found renewed interest in the culinary ingredient. For example, an influencer, Jessie Inchauspé, also known as the Glucose Goddess, has repeatedly endorsed drinking it before meals to supposedly 'flatten' glucose spikes.

ACV is also becoming an increasingly popular supplement ingredient, with its global market projected to reach $2.5 billion by 2033, up from $1.2 billion in 2024.

Goli Nutrition was the first company to introduce ACV-based supplement gummies in 2019. Here's our Goli Apple Cider Vinegar Gummies review.

What are Goli Apple Cider Vinegar Gummies?

According to the Goli website, gummies containing apple cider vinegar and vitamin B12 may help support cellular energy production, a healthy immune system, and heart health.

Moreover, they are claimed to provide antioxidants, compounds that protect cells from damage caused by free radicals, and help the body metabolize nutrients more effectively.

A single gummy contains 500 mg of apple cider vinegar, 40 mcg of beetroot, 40 mcg of pomegranate, and 1.2 mcg of vitamin B12, which provides 50% of the recommended daily intake.

Among other ingredients are tapioca syrup, cane sugar, pectin, sodium citrate, citric acid, and malic acid.

The manufacturer recommends taking 1-2 gummies three times a day.

Are Goli gummies good for you?

The effectiveness of Goli apple cider vinegar gummies wasn't tested in clinical trials, so there's little evidence to support the manufacturer's claims. Instead, let's break down what science says about their individual ingredients.

A 2021 meta-analysis associated apple cider vinegar consumption with reduced fasting blood glucose to some extent in people with type 2 diabetes. However, it's unclear if it would have similar benefits in people without diabetes.

Consuming 30 mL of AVC for eight weeks resulted in lower blood glucose and cholesterol levels, according to a small study from 2023. Again, all participants had type 2 diabetes and followed dietary restrictions during the study period, which may also have impacted blood glucose.

Julio Baute, MD at Invigor Medical, says ACV has two relatively well-researched benefits – a small but repeatable drop in post-meal blood-sugar spikes and a slight increase in satiety, which can result in consuming 50-100 fewer calories with the next meal.

He says both effects are attributed to acetic acid slowing gastric emptying and nudging muscles to use glucose slightly more efficiently.

Vitamin B12, another major ingredient in Goli apple cider vinegar gummies, was shown to reduce the levels of homocysteine, a naturally occurring amino acid in the blood. Too high homocysteine levels are associated with a higher risk of cardiovascular disease.

However, currently there's no evidence that vitamin B12 supplementation can reduce the risk of cardiovascular disease, according to the National Institutes of Health.

In people with vitamin B12 deficiencies, its supplementation increased perceived energy, likely because fatigue is one of the symptoms of vitamin B12 deficiency. However, in individuals with normal vitamin B12 levels, its supplementation didn't have an impact on energy and cognitive function, according to a systematic review.

Can combining apple cider vinegar with vitamin B12 boost its effects? Baute says there's no evidence that the combination is synergistic. Moreover, vitamin B12 supplementation is only useful if its deficiency is confirmed by a blood test.

Vitamin B12 supports nerve health and red-blood-cell production, while acetic acid modulates digestion and glycemia. They work in parallel lanes, not in tandem.

Julio Baute, MD

Goli gummies side effects: what are they?

Due to the lack of clinical trials evaluating the gummies' safety profile, their side effects aren't well understood. Nevertheless, there are potential risks users should keep in mind.

One gummy contains 2 g of sugar. Taking the maximum amount – two gummies three times a day – would provide 12 g, an amount comparable to or even greater than in a plain croissant. It would significantly contribute to the AHA's recommended daily sugar intake limit, which stands at 25 grams for women and 35 grams for men.

While excessive vitamin B12 intake isn't associated with adverse effects, discuss taking higher amounts of the vitamin with your healthcare provider, especially if you have chronic conditions or take prescription medications.

Kerry Beeson, a nutritional therapist and metabolic balance coach at Prep Kitchen, warns against overconsuming ACV, as it may worsen medical conditions like gastroparesis, also known as stomach paralysis.

It may interact with some medications, such as digoxin, diabetes medications, and diuretics. Check with your doctor if you're unsure whether it's right for you.

Kerry Beeson, BSc

Apple cider vinegar for weight loss

There is a common belief that apple cider vinegar helps with weight loss. With more than half of Americans wanting to shed extra pounds, gummies may be an attractive option.

However, most studies suggesting ACV benefits on weight are either conducted in animals or small in size.

The largest human study thus far, published in 2024, included 120 adolescents and young adults with overweight and obesity. They were randomized to consuming 5, 10, or 15 mL of apple cider vinegar or a placebo for 12 weeks. Those who took ACV saw modest reductions in weight, body mass index (BMI), waist/hip circumferences, and body fat ratio. The same effect was not observed in the placebo group.

However, the study didn't take into account factors like exercise and nutrition, which may also have influenced weight loss. Therefore, it is unclear whether these effects can be attributed to ACV consumption alone.

Another study with 39 participants tested the effectiveness of 30 mL apple cider vinegar daily in addition to 250 kcal/day energy deficit. Those who consumed ACV achieved greater reductions in body weight, BMI, hip circumference, visceral adiposity index (VAI), and appetite score. However, reduced caloric intake may also have played a role.

Are gummy supplements effective?

Baute says gummies as supplements are convenient and taste better than liquid vinegar. They may not cause gastrointestinal burn and allow reducing the risk of tooth-enamel erosion. Taking gummies is easier to remember and they are travel-friendly.

However, the format is a trade-off, Baute warns. One of the major drawbacks is imprecise dosing, as many gummies deliver fewer than 500 mg ACV, equalling about a teaspoon. Such an amount is well below the one or two tablespoons used in studies.

Moreover, added sugars can cancel the metabolic perks, while gelatin or pectin fillers add bulk without benefit.

If someone prefers gummies, I advise choosing a brand with third-party testing, two or less grams of sugar per serving, and taking them with a protein-rich meal to blunt any glucose swing. Otherwise, the old-fashioned 15 mL of diluted liquid ACV before lunch or dinner remains the most evidence-aligned method.

Julio Baute, MD

The takeaway

Goli apple cider vinegar gummies' effectiveness and safety haven't been tested in clinical trials.

Thus far, apple cider vinegar has only been researched to positively affect blood sugar and cholesterol levels. However, these effects can be attributed to many factors, including exercise, nutrition, and individual health status, not solely the consumption of ACV.

Meanwhile, vitamin B12 supplementation is useful only when its deficiency is medically confirmed.

Goli gummies are relatively high in sugar, which makes them a more tasty alternative to the liquid form of apple cider vinegar. At the same time, their consumption may contribute to exceeding the recommended daily sugar intake.