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      A Dietitian Review: Goli Apple Cider Vinegar Gummies

      Recently I’ve been getting a lot of questions about Goli supplements and apple cider vinegar. This review of Goli apple cider vinegar gummies helps separate the evidence from the hype.

      As a Registered Dietitian, I’m constantly bombarded with questions about popular supplements and trends. Recently, I’ve received a lot of questions about apple cider vinegar and asked to review Goli gummies.

      Goli is a popular supplement brand that has a variety of products. It’s most popular product is the apple cider vinegar gummy, but they also have supergreens, superfruit and ashwagandha supplements, all in gummy form. 

      Many people take these apple cider vinegar gummies for the supposed benefits, including weight loss, improved digestion, better immunity and heart health. But are these benefits actually legit? Is there any evidence supporting these benefits?

      It’s so important to dive deeper into the claims listed on the bottle, especially since these statements are often not regulated by the FDA or any third party regulatory agency. Unfortunately, it’s far too easy to manipulate customers who aren’t familiar with the research behind these products.

      Luckily, there are so many dietitians and nutrition professionals that take the time to review various supplements like Goli and their health claims to debunk or confirm touted health benefits. So be sure you take the time to see what the research says about certain products before blindly believing the claims on the bottle.

      Do Goli gummies actually work for weight loss?

      The most common question I get is about apple cider vinegar and weight loss. Does apple cider vinegar actually aid in weight loss? Well, let’s look at what the evidence states.

      First, it’s important to note that weight loss can only be achieved through eating less calories than you expend. This is the law of thermodynamics and there is no exception from this rule.

      It’s hypothesized that apple cider vinegar can lead to weight loss due to several factors including reduction of appetite, slowed digestion, activation of fat burning and reduced production of fat. 

      Unfortunately, there is not much human research on apple cider vinegar concerning these mechanisms, so it’s hard to know anything for sure. The most common mechanism studied is reduction in appetite, but this is typically caused by the nausea resulting from drinking vinegar.

      One study involving 16 participants, 25 grams of vinegar was consumed in a drink. Appetite was reduced, but this was only due to nausea. To add to this, Goli apple cider vinegar gummies only contain 500 mg of apple cider vinegar, which is 50 times less than the dose provided in the study. 

      In general, there is not enough evidence to suggest apple cider vinegar can aid in weight loss. While it can reduce appetite through making you feel nauseous, this is only seen in large doses and is probably not a favorable effect for most people.

      What are the side effects of Goli gummies?

      There are no reported side effects of Goli apple cider vinegar gummies, but it’s important to ensure you only take the recommended amount daily if you do choose to purchase the supplement.

      There absolutely can be side effects if you consume these gummies in excess. Vitamin B9 can cause negative effects if consumed past their upper limit.

      The upper limit for vitamin B9, also known as folate, is 1000 mcg per day for adults. Since each gummy contains 200 mcg, it’s best to limit these gummies to less than 5 per day. If you are also taking a multivitamin, check how much folate it contains as well to ensure you stay until the upper limit.

      There is no established upper limit for vitamin B12, so you shouldn’t worry too much about consuming too much.

      In general, I wouldn’t worry too much about the side effects of goli apple cider vinegar gummies unless you are eating five or more per day. 

      Is Goli FDA approved?

      As per most supplements, the Goli apple cider vinegar is not FDA approved. But, it is produced in an FDA approved facility, ensuring that they must report any potential hazards to the FDA.

      Goli supplements do have several certifications though, including BRC food certified, Allergen-Free, Certified Vegan, PETA, Kosher, GMO Free and PTPA Winner. 

      Just like any supplement that isn’t approved by the FDA, you take on some risk in taking it. It’s up to you to weigh the potential pros and cons and decide if the supplement is right for you.

      While supplements aren’t reviewed by the FDA, there are other third party certifications such as those mentioned above that can help you ensure the product you are getting is what is expected. When I review supplements like Goli, I personally look out for certifications like USP, Informed Choice, NSF, GMP and UL.

      goli review

      Does Goli have sugar?

      Each Goli apple cider vinegar gummy contains 2 grams of added sugar. Considering the recommendation to take this supplement 1-2 times, 3 times per day, this can add up to 6-12 grams of added sugar daily.

      Is this something to be considered about? Well it really depends on this individual. For most, this amount of added sugar isn’t going to be that significant. But, if you are consuming a low amount of calories, this could take a big chunk out of your daily recommended added sugar allotment.

      For example, if you consume 1400 calories per day, it’s recommended you stay below 35 grams of added sugar daily. If you take 6 gummies daily, this is 35% of your daily added sugar amount. If you already don’t eat much added sugar, then this is no big deal, but if you enjoy sweet foods and already have a hard time reducing your sugar intake, then this gummy probably is doing more harm than good.

      In the end, look at your own diet and see if the sugar in Goli apple cider vinegar gummies are actually worth the supposed benefits. If you consume 2000 or more calories per day, the sugar in these apple cider gummies likely won’t make a huge difference. But if you aren’t consuming many calories, these could potentially be a large contributor to your overall sugar intake. 

      Is there caffeine in Goli? B12?

      According to the website, Goli apple cider vinegar gummies do not contain caffeine, but they do contain 1.2 mcg of vitamin B12 which is about 50% the daily recommended amount for adults.

      So if you are looking to limit your caffeine intake, there doesn’t seem to be any reason to avoid Goli apple cider vinegar gummies. Plus, if you are a vegetarian or vegan, the vitamin B12 can help to reach the recommended daily amount.

      goli review

      Do apple cider vinegar gummies make you poop?

      There is very limited evidence to suggest apple cider vinegar aid in constipation. There was one study done on forty schizophrenic patients showing apple cider vinegar reduced constipation, but that’s really it.

      At this time, it can’t be said for certain that apple cider vinegar helps you poop. But, fortunately there is a ton of evidence supporting other dietary changes to aid in digestion.

      Increasing your overall fiber intake can make a big difference. Fiber can be found in a variety of foods including fruits, vegetables, whole grains, beans and legumes, nuts and seeds. By increasing your consumption of these foods, constipation can be greatly improved.

      To sum it up, after reviewing the research on Goli apple cider gummies, I’ve found they aren’t too effective at relieving your constipation. Instead opt for proven methods such as increasing your fiber and water intake.

      Can apple cider vinegar hurt your kidneys?

      There is no evidence to suggest that apple cider vinegar harms your kidneys in any way. In fact, there is limited data to suggest apple cider vinegar can help alleviate the symptoms or prevent kidney stones. 

      This being said, this is only based on one small study, so really we don’t know much about how effective apple cider vinegar is against kidney stones. But, you shouldn’t worry about it harming your kidneys. 

      Final review of Goli apple cider vinegar gummies

      In the end, the Goli apple cider vinegar gummies are not going to magically make you lose weight or heal your digestive system. This being said, there is no harm in taking them if you enjoy the taste and personally see benefits. You know your own body best!

      As a Registered Dietitian, my final review of Goli gummies is that I would not recommend them just because there isn’t sufficient evidence to suggest they provide any of the health benefits they claim to provide. In the end, I don’t think they are worth the money.

      Again, it’s up to you to make your own decision about your health. All I can do is review the evidence and provide my opinion as a nutrition professional. Let’s quickly recap what was covered in this article.

      • There is limited evidence to suggest apple cider vinegar effective for weight loss
      • There are no negative side effects for Goli gummies unless eaten in excess
      • Goli apple cider gummies are not FDA approved
      • They do contain a small amount of added sugar
      • They contain vitamin B9 and B12, but no caffeine
      • There is no evidence to suggest apple cider vinegar helps with constipation
      • There is evidence to suggest apple cider vinegar is harmful to your kidneys

      As mentioned above, there doesn’t seem to be any negative side effects of taking Goli apple cider vinegar gummies, but there also doesn’t seem to be many health benefits. After completing this review, I would not recommend Goli gummies.

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      ABOUT ME

      tia glover rd

      My name is Tia and I am a registered dietitian and content creator.

      My goal is to help young people learn how to eat a nutritious, balanced diet without restriction or giving up cultural foods. 💛

      Hapa/Japanese American 🇺🇸🇯🇵

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