Are Apple Cider Vinegar Gummies Beneficial?
The wellness industry seems to have developed an obsession with apple cider vinegar in recent years. ACV has become so popular that it is now available as prepackaged shots, bottled beverages, and chewable fruity candies.
Goli Apple Cider Vinegar Gummy Vitamins were among the first to enter the market in late 2019, and the product is still selling like hotcakes on Amazon, with over 330,000 reviews at the time of posting.
These squishy supplements with ACV have also been made available by a number of other companies (including Orphic Nutrition and WellPath).
Typically, businesses assert that the advantages of their apple cider vinegar gummies include improved heart health and higher vitality. However, are the little chewable truly as delicious-sounding as they seem? Explore the health benefits of apple cider vinegar gummies by reading on.
What Claim Advantages Do Apple Cider Vinegar Gummies Have?
A registered dietitian and owner of Alice in Foodieland, Alice Figueroa, M.P.H., R.D.N., claims that there is currently "no peer-reviewed study on apple cider vinegar gummies." However, considerable study has been done on the advantages of apple cider vinegar itself.
How much ACV does this popular food truly contain? Only 400–500 mg of apple cider vinegar (ACV) is contained in each serving of two gummi bears from some brands, such as Nature's Truth or WellPath Pure.
Goli's gummies have a higher price point: About 1,000 mg of ACV are found in one serving (two gummies), which the manufacturer claims are equal to one shot (a few tablespoons) of ACV.
Studies on ACV often use significantly more liquid than 1000 milligrams, which is only comparable to 1 milliliter [spell out] in terms of volume; For instance, participants in a 2018 study on the weight reduction effects of ACV published in the Journal of Functional Foods drank 30 milliliters of the vinegar each day for 12 weeks.
Despite this, it can be difficult to determine how much ACV is actually present in a gummy, and even in the case of a precise dosage, the results aren't always certain.
Here, certified dietitians offer the dirt on the possible advantages of ACV and how, if at all, they relate to ACV gummies.
What Do Apple Cider Vinegar Gummies Do?
Gummies made from apple cider vinegar work by giving your body acetic acid. Acetic acid, a component of vinegar, has been shown to speed up metabolism and curb hunger.
One research found that acetic acid can increase metabolism by up to 40%! This shows that taking apple cider vinegar gummies may help you burn calories all day long.
Other research found that acetic acid may help to decrease hunger. The most plausible explanation for this is that vinegar makes you feel more satisfied and full after eating.
Gummies made from apple cider vinegar might be a great place to start if you're attempting to lose weight. Just keep in mind, to begin with, a modest dose and build it up gradually.
Is there any benefit to consuming apple cider vinegar gummies?
The majority of the health benefits attributed to consuming ACV gummies are yet unverified, although some research suggests that drinking ACV may enhance certain elements of your health.
1) Cholesterol and blood sugar
ACV use was reported to lower total cholesterol and fasting blood sugar in a review of 9 research, albeit it is possible that ACV only had an impact on fasting individuals with diabetes because the improvements to their blood sugar and cholesterol levels didn't manifest until 8 weeks (4Trusted Source).
The ACV dosages applied in the trials examined in this analysis, however, ranged from 0.5 to 26 ounces (15-770 mL) daily. This cannot be compared to ingesting 500 mg of ACV powder in gummy pills (4Trusted Source).
2) Body weight
ACV gummies, according to health marketers, can aid with weight reduction. According to research, this assertion is unfounded.
An analysis of 13 trials on people and 13 studies on animals came to the conclusion that there was insufficient reliable data to say if ACV had any positive benefits on weight loss (6Trusted Source).
Before making any claims about the potential benefits of ACV gummies for weight control, a more in-depth study is required.
According to the most current study, those who ingested at least 0.5 ounces (15 ml) of organic liquid ACV (not ACV gummies) may have weight reduction advantages (7).
Advantages of the other components in ACV gummies
The other vitamins and minerals in the supplement may be the source of any alleged health advantages of ACV gummies.
If you're deficient in vitamin B12, for instance, taking B12 in the form of ACV gummies may help your body's B12 levels rise.
Although you need B12 and other B vitamins to be active and fight weariness, you might be dissatisfied to learn that ACV gummies might not provide you the energy boost that is claimed (8Trusted Source).
Cons of apple cider vinegar gummies
Medical professionals believe apple cider vinegar and apple cider vinegar supplements are risk-free and have little negative effects, especially when taken in the low levels found in gummy supplements (6Trusted Source).
These ACV gummies could be safe, but you might not think they're worth the money.
According to some research, taking 0.5 to 26 ounces (15 to 770 mL) of pure ACV in liquid form every day may assist persons with type 2 diabetes lower their blood sugar and blood lipid levels.
However, there is currently no proof that ACV gummies have the same impact (4Trusted Source).
Before using ACV in your diet, talk to a doctor, especially if you have a health problem like diabetes. They may also provide you with advice on the most secure ACV dosages.
Spend your money wisely on a diet high in vitamins and nutrients, regular exercise, and appropriate medical consultation for any underlying medical conditions.
Bottom Line
There is no evidence that ACV gummies improve health, despite their widespread use in the wellness industry.
The claims that these supplements can help you with your blood sugar levels, weight loss goals, inflammation, detoxification, or energy levels are unsupported by any proof.
The use of ACV supplements or gummies cannot be justified by the limited evidence suggesting that drinking ACV may assist some individuals to decrease their blood cholesterol and blood sugar levels.
You might not be a good candidate for ACV gummies. Focus on improving your health in ways that are backed by science, such as by eating a nutrient-dense diet, managing medical conditions successfully, and staying active.