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Photo:Viktoriia/ Adobe Stock
Viktoriia/ Adobe Stock
Apple-cider vinegar, often called ACV, is a relatively inexpensive pantry staple that has gained popularity for its suggested health benefits (apple-cider vinegar cleanse, anyone?). But, because vinegar tastes bitter, many supplement manufacturers have developed a sweeter alternative—apple-cider vinegar gummies.
However, even though these gummies may taste better than sipping apple-cider vinegar, their health implications remain to be studied. Could ACV gummies offer similar health benefits to apple-cider vinegar? Read on to find out.
What Happens to Your Body When You Drink Apple-Cider Vinegar Every Day
Potential Health Benefits of Apple-Cider Vinegar Gummies
Before we dive in, what exactly are apple-cider vinegar gummies? “ACV gummies are chewable dietary supplements that contain ACV concentrate, other nutrients or fruit extracts,” saysStacey Woodson, M.S., RDN, LDN, a Philadelphia-based registered dietitian. “The gummies offer a more palatable way to consume ACV.”
ACV has been touted as a supplement to aid in weight loss, manage blood sugar and improve blood lipids. Do apple-cider vinegar gummies offer the same health benefits? While they contain the same active ingredient, acetic acid, it’s hard to say.
“Theoretically, taking an apple-cider vinegar gummy could produce the same effects, but we don’t actually know for sure,” saysJamie Nadeau, RD, owner of the Balanced Nutritionist. “It’s also worth noting that we still need more research on apple-cider vinegar, too, because what we have is fairly limited.” While there have been roughly 100 studies on the health benefits of apple-cider vinegar in the past five years, there have been zero reputable studies on ACV gummies.
To complicate matters, apple-cider vinegar may contain other compounds that may contribute to its potentially beneficial effects that may not be present in ACV gummies. That makes it difficult to determine if ACV gummies will have the same effect.
Why You Don’t Need Apple Cider Vinegar Gummies, According to a Dietitian
While we don’t know enough to say for sure right now if ACV gummies can really improve your health, here’s what we do know about apple-cider vinegar.
May Regulate Blood Sugar
Keep in mind that these effects have been observed with apple-cider vinegar, not ACV gummies. What’s more, ACV gummies contain a fraction of the amount of apple-cider vinegar used in research, so it’s highly unlikely they deliver the same benefits. Plus, ACV gummies contain other ingredients that may affect blood sugar. “Some brands add sweeteners to the apple-cider vinegar gummies, so if blood sugar control is something you’re worried about, be sure to choose a brand that doesn’t add sugar,” saysMegan Byrd, RD, an Oregon-based dietitian.
May Lower Cholesterol
May Help Manage Weight
Are Apple-Cider Vinegar Gummies Safe for Everyone to Eat?
In general, apple-cider vinegar gummies are considered safe, but they may not be appropriate for everyone.
“Large doses [of ACV] can interact with certain heart and renal medications and can lower potassium levels in some, so it is advised to not take with those conditions,” sayKatrina Cox, M.S., RD, LDN, a dietitian specializing in digestive health. Additionally, medications that influence blood sugar may interact with apple-cider vinegar. So, individuals taking medications with the potential to interact with ACV supplements should use caution before adding them to their diet. Also, while apple-cider vinegar gummies are not as harsh as straight apple-cider vinegar, the added sugar could be problematic for dental health.
ACV gummies may also contain other nutrients, such as B vitamins and probiotics, which are generally safe. However, if you are already taking a supplement containing these nutrients, you could be getting more than you need.
Before taking these or any supplement, it’s always a good idea to speak with your health professional first, especially if you are taking medication or are pregnant, breastfeeding or living with a chronic health condition.
The Bottom Line
Apple-cider vinegar may have positive health effects when consumed in moderation, but that doesn’t mean ACV gummies deliver the same health benefits. Currently, there’s no solid research on the health benefits of ACV gummies. Plus, the amount of apple-cider vinegar in these supplements is minuscule compared to the amount used in research on apple-cider vinegar. In addition, ACV gummies can be expensive. If you want to reap the benefits of apple-cider vinegar, skip the gummies and stick with the real thing!
Frequently Asked QuestionsApple-cider vinegar may act as an appetite suppressant, resulting in lower caloric intake, which may aid in weight management. Additionally, it may help manage blood sugar levels and lower cholesterol. However, there is no research to show that ACV gummies have the same effects, especially since they only contain tiny amounts of apple-cider vinegar.Apple-cider vinegar gummies are generally safe. However, it’s important to consider any medications and other supplements you are taking before adding apple-cider vinegar gummies to your daily routine.The research on apple-cider vinegar and belly fat reduction is limited, and studies have only looked at apple-cider vinegar, not apple-cider vinegar gummies. One small study found a moderate reduction in weight in study participants taking apple-cider vinegar daily on an empty stomach for 12 weeks. However, more research is needed to determine if apple-cider vinegar effectively reduces body fat.Most apple-cider vinegar gummies contain added sugar. While this is not a significant amount of sugar per gummy, it could add up if you’re taking multiple gummies each day. Additionally, because gummies are sticky, their sugar can adhere to your teeth, which might be problematic for dental health.
Frequently Asked Questions
Apple-cider vinegar may act as an appetite suppressant, resulting in lower caloric intake, which may aid in weight management. Additionally, it may help manage blood sugar levels and lower cholesterol. However, there is no research to show that ACV gummies have the same effects, especially since they only contain tiny amounts of apple-cider vinegar.
Apple-cider vinegar gummies are generally safe. However, it’s important to consider any medications and other supplements you are taking before adding apple-cider vinegar gummies to your daily routine.
The research on apple-cider vinegar and belly fat reduction is limited, and studies have only looked at apple-cider vinegar, not apple-cider vinegar gummies. One small study found a moderate reduction in weight in study participants taking apple-cider vinegar daily on an empty stomach for 12 weeks. However, more research is needed to determine if apple-cider vinegar effectively reduces body fat.
Most apple-cider vinegar gummies contain added sugar. While this is not a significant amount of sugar per gummy, it could add up if you’re taking multiple gummies each day. Additionally, because gummies are sticky, their sugar can adhere to your teeth, which might be problematic for dental health.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, Haghighizadeh MH.The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial.Front Clin Diabetes Healthc. 2023;4:1288786. doi:10.3389/fcdhc.2023.1288786Gheflati A, Bashiri R, Ghadiri-Anari A, Reza JZ, Kord MT, Nadjarzadeh A.The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial.Clin Nutr ESPEN. 2019;33:132-138. doi:10.1016/j.clnesp.2019.06.006Abou-Khalil R, Andary J, El-Hayek E.Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study.BMJ Nutr Prev Health. 2024;7(1):61-67. doi:10.1136/bmjnph-2023-000823
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, Haghighizadeh MH.The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial.Front Clin Diabetes Healthc. 2023;4:1288786. doi:10.3389/fcdhc.2023.1288786Gheflati A, Bashiri R, Ghadiri-Anari A, Reza JZ, Kord MT, Nadjarzadeh A.The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial.Clin Nutr ESPEN. 2019;33:132-138. doi:10.1016/j.clnesp.2019.06.006Abou-Khalil R, Andary J, El-Hayek E.Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study.BMJ Nutr Prev Health. 2024;7(1):61-67. doi:10.1136/bmjnph-2023-000823
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, Haghighizadeh MH.The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial.Front Clin Diabetes Healthc. 2023;4:1288786. doi:10.3389/fcdhc.2023.1288786Gheflati A, Bashiri R, Ghadiri-Anari A, Reza JZ, Kord MT, Nadjarzadeh A.The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial.Clin Nutr ESPEN. 2019;33:132-138. doi:10.1016/j.clnesp.2019.06.006Abou-Khalil R, Andary J, El-Hayek E.Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study.BMJ Nutr Prev Health. 2024;7(1):61-67. doi:10.1136/bmjnph-2023-000823
Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, Haghighizadeh MH.The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial.Front Clin Diabetes Healthc. 2023;4:1288786. doi:10.3389/fcdhc.2023.1288786
Gheflati A, Bashiri R, Ghadiri-Anari A, Reza JZ, Kord MT, Nadjarzadeh A.The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial.Clin Nutr ESPEN. 2019;33:132-138. doi:10.1016/j.clnesp.2019.06.006
Abou-Khalil R, Andary J, El-Hayek E.Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study.BMJ Nutr Prev Health. 2024;7(1):61-67. doi:10.1136/bmjnph-2023-000823
