Gac

BotanicalBest with a meal

What is it

Gac (Momordica cochinchinensis) is a Southeast Asian fruit known for its bright orange-red color, which comes from one of the highest concentrations of beta-carotene and lycopene found in fruit. The fruit aril is used in cooking and as a nutritional supplement source.

Evidence for 2 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Vitamin A and carotenoid status

Good Evidence

Gac fruit reliably raises serum beta-carotene and vitamin A status; in regions where vitamin A deficiency is endemic, gac has been used in nutrition programs to improve micronutrient status.

Cardiovascular / antioxidant outcomes

Mixed Evidence

Animal and small human studies suggest modest antioxidant effects, but evidence for cardiovascular outcomes is not robust.

How it works

Gac fruit aril is exceptionally rich in carotenoids, especially lycopene (often higher concentrations than tomato per gram) and beta-carotene (provitamin A). It also contains fatty acids that improve absorption of fat-soluble carotenoids. These compounds act as antioxidants, with beta-carotene serving as a vitamin A precursor. Clinical studies of gac in humans are limited and mostly small. Some have shown improvements in serum carotenoid levels and modest changes in lipid profile, but evidence for specific clinical benefits is preliminary.

Dosage

There is no established evidence-based dose. Studies have used gac oil or aril preparations supplying roughly 5–25 mg of lycopene per day. DSLD label data is limited.

When and how to take it

Take with a meal containing fat to optimize carotenoid absorption.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Gac oil (carotenoid-rich)

Common commercial supplement form.

Carotenoids well-absorbed when delivered in oil base.

Whole fruit aril (food)

Traditional culinary use in Vietnam.

Best absorbed with fat-containing foods.

Safety

Generally well tolerated in food and supplement amounts. High intake of beta-carotene from supplements has been associated with increased lung cancer risk in heavy smokers (ATBC and CARET trials), which warrants caution. Fruit aril has a long history of dietary use in Vietnam without notable toxicity.

Who should be cautious

Smokers and those exposed to asbestos should avoid high-dose beta-carotene supplementation, including very high-dose gac extracts. Pregnancy: food amounts likely safe, but high-dose preformed vitamin A supplements should be avoided.

Interactions

No specific drug interactions established. Fat-soluble carotenoid absorption requires dietary fat.

Food sources

Gac fruit aril

Amount
Variable; very high lycopene and beta-carotene per gram
%DV
—

Frequently asked questions

Is gac high in vitamin A?⌄

Yes. Gac is one of the richest natural sources of beta-carotene (provitamin A) and lycopene.

Should smokers take gac supplements?⌄

High-dose beta-carotene supplements have been linked to increased lung cancer risk in smokers; smokers should avoid concentrated beta-carotene supplements including high-potency gac products.

References

Gac on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Gac (PubMed search) — PubMed link

Track Gac with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.