goli gummies

Goli Gummies, What are they, health benefits and side effects

The Goli Apple Cider Vinegar gummies have finally hit the market and everyone is going crazy! These are the first Apple Cider Vinegar gummies that were specifically designed to make the swallowing a little easier on your taste buds whilst still providing you with a variety of benefits.

In this post I am going to look into the ingredients of those gummies and evidence to see if these are as beneficial as they claim.

What are Goli Gummies?

Goli Nutrition Facts

As the name suggests these are Apple Cider Vinegar gummy sweeties created by Goli which are created with 6 main ingredients; Apples, Beetroot, pomegranates, Vitamins B9 and B12, and Citric acid. These gummies have been created with health, convenience and effectiveness in mind.

You can be purchase Goli online on the Goli website or on amazon but you can also get them in stores like Holland and Barrett and Walmart. What I personally quite like about Goli gummies is that you can get them in different packages, you can purchase anything from 1 month to 5 month supply.

You would be surprised but there are a few great differences between the traditional Apple Cider Vinegar and the Goli Gummies.

Goli vs Apple Cider Vinegar – The main differences

1. Taste

The first and probably the most obvious one is the taste. Have you ever tried swallowing apple cider vinegar? If you have then you’ll appreciate the taste of the Goli gummies! It tastes more like a sweetie rather than apple cider vinegar which is certainly a good thing. No more scrunched face in the mornings.

2. Infused with superfoods

So in addition to apple cider vinegar, these gummies contain beetroot and pomegranates. These two additional ingredients may not seem like a lot but these have some impressive benefits of their own that simply add to the already existing benefits of apple cider vinegar.

With regards to beetroot, there are several studies that show a reduction in blood pressure and also increased exercise capacity after beetroot consumption. These benefits are possible thanks to the beetroot’s content of inorganic nitrates which increase nitric oxide formation and affects the mitochondria which allows the body to use oxygen more effectively and delays fatigue.

On the other hand, if you suffer from Irritable Bowel Syndrome (IBS) then you should take caution when taking these gummies as Beetroot contains FODMAPs which means it can cause some digestive issues if you have this condition. You can see benefits of pomegranate here.

3. Enriched with Vitamin B9 and B12

The traditional Apple Cider Vinegar naturally lacks a nutritional profile due to its making process. Apple Cider is made by fermenting the sugar from apples, and then these sugars are converted into acetic acid which is what provides the health properties that you’ll read below. Whereas these gummies are enriched in vitamin B9 and B12. Vitamin B9 , also known as folate or folic acid, is a vital vitamin for growth and development whereas vitamin B12 is important for the energy systems. Deficiency of B12 can cause serious fatigue and exhaustion. With this being said, the Goli gummies are not only a healthier option than the traditional apple cider vinegar but also help you maintain your energy levels so you can perform your daily exercise.

4. Easy to take and no vinegar smell

These gummies are so much easier to take than swallowing the traditional apple cider vinegar thanks to the lack of strong vinegar smell. You actually get to enjoy the taste, who would of thought!

The Health benefits of Goli Apple Cider Vinegar Gummies

goli gummies multi pack

May aid in weight loss

There are 3 ingredients that can actively aid in weight loss- Apple Cider Vinegar, vitamin B12 and pomegranate.

Firstly lets talk about the Apple Cider Vinegar (ACV). A 2009 study took place over 12 weeks and the outcome showed that people who consumed ACV lost more weight, burnt more fat and reduced their waist circumference compared to people who didn’t (placebo).

Another study that looked into the Apple Cider Vinegar was a 2018 study. There were 39 overweight participants who were separated into two groups. One group was placed on a restricted diet only and the second group were placed on a restricted diet and 30ml of ACV per day. This study found that the group who consumed ACV lost significantly more weight than the group who didn’t.  

Furthermore, vitamin B12 does not directly cause weight loss but it can aid in weight loss as it helps maintain a good level of energy. This can enable you to train harder and exercise for longer thus burning more calories. Weight loss is mostly driven by an imbalance of calories, the more you burn the more weight you’ll lose. You can read on calories and the imbalance in this post.

In regards to pomegranate, this is a great ingredient to add to any weight loss diet, meal or supplement! Why? Because it speeds up your metabolism. This is a great way to naturally start losing weight without any significant side effects. You can read more on this here.

May suppress appetite

You read above about a 2018 study which tested 39 overweight people right? Well this study also showed a significant reduction in appetite in people who consumed ACV. This is one of the reasons why they were able to lose a significant amount of weight. If their appetite was reduced then they would eat less calories, and although they were already eating in a caloric deficit they’d be able to eat even less.

In addition, a 2005 study looked into the effects of ACV on appetite and other values. There were 12 healthy volunteers who consumed ACV in the morning with their breakfast with a portion of white bread. This study reported a significant reduction to the appetite levels , especially in those who consumed higher doses of ACV.

May regulate blood sugar levels

When you eat sugary or carb-full meals then this can increase your blood sugar levels. This is because these are broken down into (simple sugars) that will circulate around your blood in the blood stream. Therefore, after eating such meals or snacks you can expect your blood sugar levels to be quite high.

There was a 2017 study that demonstrated how vinegar consumption can reduce the effects of circulating glucose and insulin levels after eating foods.

The effects of ACV were recognised a lot earlier. For instance, a 1995 study found that even a small amount of vinegar on a salad dressing is enough to regulate blood sugar levels.

Improves heart Health

Heart disease is one of the leading causes of deaths, and these are caused by a variety of biological factors. Some of these factors include bad cholesterol, blood pressure and triglyceride levels (fats in the blood).

Well, a 2006 study found that ACV is able to regulate cholesterol and triglyceride levels by doing 2 things. Firstly, it may inhibit the build up of fat in the liver. Secondly it may promote and encourage bowel movements.

In addition, the earlier 2018 mentioned study also reported an increase to HDL cholesterol (good cholesterol) and a significant reduction in triglyceride levels.

May improve energy levels

As you’ve read in the earlier studies, the Goli gummies not only regulate blood sugar levels but are also enriched with vitamin B12. When your blood sugar level is regulated or controlled then the insulin response is also improved. This in turn may improve the energy levels may be enhanced throughout the day. In addition, the gummies are enriched with vitamin B12 which are great for energy levels.


When people refer to detoxing, they mostly refer to the removal of toxins from the body. One of the most common toxins that are found in the body are in a form of ‘free radicals’. These are toxins found in the air that we inhale. There are a variety of vitamins and minerals that have antioxidant properties.

There are two ingredients that can actively scavenge for these free radicals and these are the pomegranates and citric acid. Both of these ingredients contain high levels of vitamin C. Therefore, it is fair to say that the Goli gummies can be great for a daily detox.

Improves gut health

It has been proven through many studies (1, 2) that Apple Cider Vinegar can improve gut health thanks to its prebiotic content, citric acid and magnesium. This enables ACV to help good bacteria to grow in the gut which aids in digestive issues like constipation.

May boost skin health

Apple cider vinegar is a well-known remedy for improving skin health and reducing the symptoms of eczema and dry skin. The skin is naturally a little acidic and the ACV can promote a balance to the ph levels. This can improve the protective layer of the skin thus improving the way it looks.

Side effects and Dangers

  • Taking Apple Cider Vinegar for a long period of time may reduce the levels of potassium which may be unsafe
  • There are no studies that show if ACV is safe or unsafe to pregnant or breastfeeding women. Best to contact your GP
  • Take caution if you have diabetes, watch out for low blood sugar levels and ensure to monitor it thoroughly. It may be best to speak to your GP before taking it.
  • Some people have reported ‘throat burns’ – this may be caused due to acetic acid in the apple cider vinegar
  • Make sure to build your tolerance with the goli gummies because they are high in antioxidants so you may experience an upset stomach and cramps
  • Some people have also reported headaches.

If you are experiencing any of the above symptoms and side effects ensure to lower your dosage, take a 1-2 gummies a day and then gradually increase your intake. This lets the body build tolerance get used to the ingredients.


The Goli gummies are a great way of obtaining Apple Cider Vinegar without the nasty smell and taste. But in addition, you also get a tonne of other benefits as these are enriched and provide even more benefits than the traditional Apple Cider Vinegar. It is truly impressive. If you are looking to purchase the Goli Gummies then you can purchase them here. Also, you can use a discount code of ‘nutrition2change’ at checkout to get 5% OFF. Enjoy and stay healthy.

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70 thoughts on “Goli Gummies, What are they, health benefits and side effects”

    1. Paula Sawicka

      Hey! Thanks for reaching out. It is highly unlikely that Goli Gummies can cause upset stomach 🙂 It is quite acidic but as long as you remain within the recommended dosage which are two gummies a day you should be absolutely fine. I hope this helps and if you have any more questions don’t hesitate to ask.

      1. Hey! Thank you for your comment.

        Goli Gummies are Apple Cider Vinegar Gummies that are simply enriched with other antioxidant ingredients that actually improve gut health. The only other time someone may experience an upset stomach is if they have a condition called Irritable Bowel Syndrome (IBS) as these enriched ingredients contain FODMAPS.

        Overall these are really healthy for you 🙂

    2. I have been Taking these about a week now, I take 3 in the morning and 3 in the evening, I have been noticing headaches every day now for the past 3-4 days

      1. Hey Joe, thank you for your comment. So taking ACV can cause headaches, especially if you are not used to taking ACV. Despite the bottle saying you can take up to 6 gummies a day, take it easy so your body doesn’t get such a shock. I’d suggest starting with just 2 gummies a day and gradually increase your intake (if you’d like) to allow the body to build its tolerance. I hope this helps!

      1. Hey Aleatha!

        Each Goli Gummy has 4g of carbs which includes 1g of added sugar. Therefore, the sugar content is very low so it is unlikely to cause any sugar spikes However, being pre-diabetic means the body struggles to lower the blood sugar levels and any sugar content and carbohydrates may cause a further struggle. Therefore, it is recommended to speak to your GP .

    1. Nutrition2change

      Hey Frances, thank you for your comment 🙂

      You should not be taking Goli Gummies and another multivitamin together as it is likely to cause overconsumption on certain vitamins and minerals, and this can lead to a variety of health risks on its own eg. Kidney stones.

      With that being said, many multivitamins contain a very high amount of vitamins and minerals which can lead to over consumption if you have a balanced diet.

      This is why I wouldn’t recommend taking multivitamins.

      Goli Gummies on the other hand have a very impressive nutrition profile, although they contain most of vitamins and minerals they are in smaller amounts. So, these are actually much safer to take.

      Therefore as a safety precaution, it is best to choose between multivitamins and Goli Gummies.

      If you’d like to find out more on health risks of over consuming on nutrients simply search vitamins and minerals on our blog 🙂

      1. I am over fifty and take a multi vitamin each day. I looked up all mcg of how much I should be taking of other vitamins on a daily basis. I also take magnesium, Omega XL , colleges, B12, Vitamin C. and biotin, I know with “BOLI” I would no longer take B12 (folic acid is in multi) but how can they say don’t take a multi vitamin when it gives you so much more? I would love to try BOLI but is is good for me?

        1. Hello Eileen, thank you for your comment.

          Vitamins and minerals are best obtained from a balanced diet. If you take a supplement that provides you 100% of your total daily recommended intake plus eat food you will be over-consuming on certain vitamins and minerals which can lead to variety of things and in some circumstances even be fatal.

          You can read about every vitamin and mineral, deficiency risk and excess risks in another one of our posts – https://nutrition2change.com/the-complete-list-of-vitamins-functions-and-deficiency-symptoms/

          With that being said, if you are taking a multivitamin already then you shouldn’t be using Goli as, in a nutshell, this is another multivitamin and can cause further over-consumption of certain vitamins and minerals. Therefore, you should choose between Goli or multivitamins unless your multivitamins do not contain the vitamins that Goli does. Overall Goli is very good for you.

          Thank you 🙂

      2. Rebecca Mcknight

        Hi I started the gummies about 2 weeks ago. I am overweight and it says to take 1to 2 gummies up to 3 times a day on the bottle, but I see you saying on here to only take 2 a day. So I have Been taking more than 2. Some days 3, some days 4, different amounts. But the past 3 days I have had an upset stomach and really nauseous. Wondered if it could be coming from the gummies, am I taking too many, is my belly not liking them. I hope not because I bought the 5 bottles because it was cheaper. Please help

        1. Hello Rebecca, thank you for your comment. although the bottle states taking 1-2 gummies up to 3 times a day, I would not recommend that. Taking 2-3 gummies a day with adequate space in between may be okay but if you are reacting badly I would reduce the dosage. Maybe see how you get on with just 2 a day and build your tolerance gradually over a few weeks:) You don’t have to stop taking them completely but I’d certainly reduce the intake if you are experiencing such side effects 🙂 I hope this helps!

    2. I’m having pain in the upper part oh my stomach when I eat one at night I would like to know if anyone else is having that problem?

      1. I have been searching the web for more information myself because I noticed I was having burning pain, especially at night, though it was my lower abdomen for 2 weeks. I haven’t had the gummies for 3 days at least and so far I haven’t had any pain for a little over a day. I don’t know if this was the cause. I also think I didn’t help matters by taking ibuprofen and aleve to deal with the pain.

        I will say also that, per some recommendations on the web of people taking it, I started out taking 6 gummies a day, 2/2/2, not realizing it might have been best to start out at 1 or 2.

        I am wondering if they exacerbated a problem I didn’t realize I had, or caused a problem due to the concentration over the week, as the pain got progressively worse. I still wonder why it was much worse at night.

        Don’t know if this helps anyone, or if the web has any more advice, just wanted to share. Might try them again in a month, as I bought 3 lol, just maybe not nearly as much or as often.

        1. My husband and I started taking them this week. He gave up after day because he felt so sick from them. Nauseous and stomach pains. I have been continuing with them but my stomach pain is so intense that I am thinking I’m going to have to stop as well.

          Both of us started with issues the same day. The same day we started with the gummy’s. His stopped when he stopped taking them. I continue to take them and continue to have pain.

    1. Hi Suzy, Goli Gummies are essentially multi vitamins so it is highly unlikely that they can cause any harm. However,if you are taking any medication or recovering from a surgery, it is best to consult your doctor. Your doctor will be best to advise you 🙂 Hope this helps, and if you have any further questions don’t hesitate to ask 🙂

      1. Hey Ashly, thank you for your comment.

        Because Goli Gummies are enriched in ‘superfoods’ they already contain many vitamins and minerals within. So taking them together with other multivitamins may not be the best idea as some vitamins and minerals can build up in the body and cause harm.

        It is up to yourself if you wish to take vitamins and Goli, but I’d suggest reducing your intake of one or the other to be safe.

        Thank you.

    1. Hey Sandy, Thank you for reaching out. Goli gummies are made from organic compounds, and apple cider vinegar is well known for helping control breakouts and acne and it can even reduce the appearance of scars 🙂 Taking a little too much is absolutely find, but if you take excessive amounts as it can kill the good bacteria too which may cause acne to appear. However, this is only the case if you have excessive amounts. Hope this helps, if you have any more questions feel free to ask 🙂

    1. Hey Sarah, thank you for your comment.

      Each Goli Gummy has 4g of carbs which includes 1g of added sugar. Therefore, the sugar content is very low so it is unlikely to cause any sugar spikes 🙂 However, being pre-diabetic means the body struggles to lower the blood sugar levels and any sugar content and carbohydrates may cause a further struggle. Therefore, it is recommended to speak to your GP .

  1. I take 2 a day and have been battling stomach pain. Adding these to my diet is the only change I can think of.

    1. Hey Charmian, thank you for your comment.

      there has been no reported side effects of sore throat or leg cramps. However, you may experience an upset stomach or ‘throat burns’ if you take too many gummies a day. Their total daily recommended intake is no more than 6 gummies per day but if your stomach is sensitive I wouldn’t recommend taking more than 2/3 a day.

      Hope that helps! Thank you

  2. Scottie Landown

    I’m on my 3rd bottle but I’ve noticed at the end of my 2nd bottle i stared having this burning feeling in my throat. Has this been reported as a side affect?

    1. Hey Scottie, thanks for your comment. Apple Cider Vinegar contains acetic acid and when taken in too many doses can cause ‘throat burns’. If this is happening, I recommend that you reduce your intake to smaller doses. I hope this helps!

      1. Scottie Landown

        Thanks for that information. I take 2 every morning and that’s it. Should I take 1 a day?

        1. Hey Scottie, thank you for responding. It is quite unusual for such a small dosage to cause a throat burning effect. This may also be caused by your intolerance to the acetic acid that is included in the Apple Cider Vinegar. If you’d like to keep taking them, I’d suggest taking a smaller dosage of 1 a day and building your tolerance to 2 a day after a couple of weeks? This may help to build your resistance to the acetic acid.

  3. I am pre diabetic. I have to lose weight. I can’t take some of the meds for diabetes. I am trying very hard to lose the weight. My Doctor knows I am trying the Gummies w her blessing. I also have hypothyroidism. Will these help on the weight loss? If so ,how.. thanks.

    1. Hey Eileen, thank you for your comment. I’m glad that you have spoken to your doctor prior to taking these, it’s always best to get professional opinion. In regards to weight loss, apple cider vinegar has shown to lower blood sugar levels, decrease insulin levels, speed up metabolism (which can counteract hypothyroidism), reduces fat storage and suppress appetite. In addition, these gummies are enriched in antioxidants and pomegranate which also have a metabolism speeding effect. All these combined can help you lose weight 🙂

    1. Hey, there is no reported studies or side effects in regards to negative impacts on blood pressure. They are rather positive. But I’d suggest querying that with your GP.

  4. I just finished my first bottle and I am also having “throat burns” (mainly when I speak)–I have cut back to 2 a day but havent seen a real reduction of discomfort-

    1. Hello Denise, some people are sensitive to the acetic acid more than others. I’d suggest giving your throat a break from Goli gummies and go back to them after a week or two using the lower dosage 🙂

      1. Allison Fujimoto

        I am having the same issue with taking 2 three times a day. I wanted max benefit and didn’t know if cutting back would cut the benefits. What are your thoughts

        1. Hello Allison,

          You would still obtain the benefits of Goli Gummies. I would recommend starting off with just 2 gummies a day, then increase the dosage gradually. This will help your body adapt.

  5. Apple cider vinegar is suggested for keeping kidney stones at bay, but I’ve read nothing about Goli gummies helping with that. Are they not enough to help? Thoughts?

    1. Nutrition2change

      Hey James,

      Thank you for your comment. You are correct in saying that apple cider vinegar reduces the risk of kidney stones as well as flushes out toxins that causes them. It is said that you should dilute 1-2 tablespoons of apple cider vinegar with approx. 8 ounces of water. On the other hand 2 Goli gummies are 1 shot of apple cider vinegar which suggests that just 2-4 gummies do contain enough ACV for these protective properties 🙂 I hope this helps 🙂

  6. I have noticed that when I take the gummies, the tip of my tongue and my lips go tingly and almost completely numb for about an hour. Allergic reaction?

    1. Hello Sue, Yes it seems that you may either have an allergic reaction or an intolerance to one or more ingredients found in Goli Gummies. I’d speak to your doctor before taking any more.

    1. Hello Jacqelline, these kinds of questions should mostly be referred to your doctor as he will be able to advise you more appropriately. However, I do know that apple cider vinegar can interact with high blood pressure medicines therefore, I’d suggest discussing this further with your doctor before taking these.

  7. Though apple cider vinegar is very beneficial is also has lots of side-effects, whether you drink or take these gummies.
    this is true that gummies overtake the bottles.
    But must consult a doctor before taking these as morning-evening pills

  8. Hi! I started taking Goli about a month ago and now I’m on my last bottle and I’ve noticed that I’ve had some tingling and swelling in my lip and face do you think I could be having an allergic reaction to something in the Goli

    1. Hello Mary, thank you for your comment. It sounds like you have experienced either a mild allergic reaction or an intolerance to one of the ingredients. I suggest that you stop taking goli gummies and speak to a doctor.

    1. Hey Cherry, thank you for your comment.

      You can take these gummies with biotin but it isn’t really necessary as apple cider vinegar contains biotin already 🙂

      Biotin is a water-soluble nutrient which means that any excess that you take will just be excreted, see more info here. However, it is also advisable to speak to a GP if you have any medical conditions.

      I hope this helps, Paula.

  9. Allison Fujimoto

    I have been taking 6 a day as one of the options for dosage. 1-2 gummies times a day.) I’ve noticed a sore throat and am wondering if there is an acidity causing it. Can someone help

    1. Hello Allison, this is likely caused by the acetic acid found in apple cider vinegar. It’s recommended to lower the dosage and if you’d like to increase it, then do it gradually to help your body adapt.

      I hope this helps!

  10. Hi. I am on my second bottle of the gummies. I am noticing a rash on my neck. Could it be from the mummies?

    1. Hello Melissa,

      Thank you for your comment.

      There have been no reports of skin rashes being a side effect of apple cider vinegar. However, just like anything else taken in too many doses can cause a side effect. Some people are simply intolerant to such acidity and antioxidants. I would try to lower the dosage or give your body a break then restart with a lower dosage.

      I hope this helps!


    1. Hey Dionna, yes it can cause some discomfort due to the acidity and antioxidants unfortunately. Some people are more sensitive to these ingredients than others.

    1. Hello Wendy, thank you for your comment.

      Goli gummies are filled with antioxidants that actually protect against things like canker sores and the acid in the apple cider vinegar kills bad bacteria that can aggravate the sores too. However, everybody reacts differently and if taken in too high doses, it can also kill the good bacteria and worsen the sores. It’s is best to speak to a doctor if you have canker sores.

  11. Is goli okay to take with thyroid medicine? I’ve seen on here to choose between multivitamin and goli. But I also take vitamin d and calcium, can I continue taking those with goli?

    1. Hi Linz! Apple Cider vinegar has not shown to interact with vitamins or medicines aside from Digoxin, medicine to regulate insulin and water pills. So you should be okay taking Goli gummies with vitamin D and calcium. However, it is always best to speak to your doctor if you have any concerns. Paula 🙂

  12. I m wondering if I continue taking my vitamins at evenings and I take one Goli in morning. Is it ok?
    I have been having diarrhea almost every day..

    1. Hi Terri, it will not make a difference. Some vitamins and minerals stay in the system for days.. others get excreted with urine but if you are experiencing such a bad reaction, I’d honestly choose either one or the other. Taking one in the morning and the other at night might still cause the same effect. Have you been drinking enough water? Sometimes dehydration might cause this effect?

      If you want to keep taking both, I would suggest taking a break for a few days from BOTH and then start taking them as just suggested, one in the morning and the other at night. But if your symptoms continue, it is best you choose between one or the other, potentially see a doctor and make sure to drink plenty fluids.

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