Apple cider vinegar (ACV) gummies and keto gummies have gained popularity as health supplements, with manufacturers claiming various benefits such as immune function support, weight loss promotion, and enhanced blood sugar regulation. This article explores the ingredients, potential benefits, and possible side effects of Active Life Keto ACV Gummies.
Apple Cider Vinegar (ACV) Gummies
ACV gummies are dietary supplements containing concentrated ACV and other ingredients like vitamins and fruit extracts. While drinking ACV has been linked to several potential health benefits, more research is necessary to determine the actual effects of ACV gummies.
Claims vs. Reality
Companies producing ACV gummies often assert that their products support immune function, promote weight loss, and improve blood sugar regulation. These claims have contributed to the popularity and profitability of ACV gummies as a health supplement. However, recent studies suggest that most of these purported benefits are exaggerated or unfounded.
Blood Sugar Regulation
Some evidence suggests that drinking ACV may help reduce blood sugar levels in some individuals. However, these findings may not apply to ACV supplements or gummies. A small, randomized control study published in 2020 indicated that vinegar supplements do not have the same impact on blood sugar as liquid vinegar. The study revealed that liquid vinegar resulted in a 31% greater reduction in post-meal blood sugar compared to the control and whole vinegar tablets. Liquid vinegar also proved more effective than vinegar tablets dissolved in water.
It is essential to note that there are no current studies specifically investigating the effects of ACV gummies on blood sugar. Additionally, ACV gummies may contain added sugar, which can negatively impact blood sugar levels.
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Weight Loss
A 2018 study suggests potential weight loss benefits for individuals who consume at least 1 ounce (30 ml) of organic liquid ACV, not ACV gummies. However, a 2020 review of 13 human and 12 animal studies concluded that there was insufficient credible evidence to determine whether ACV has any beneficial effects on weight loss. More comprehensive research is needed before suggesting that ACV gummies offer any assistance in weight management.
Additional Vitamins and Minerals
Any potential health benefits of ACV gummies may stem from the added vitamins and minerals in the supplement. For instance, if someone has a vitamin B12 deficiency, consuming ACV gummies containing B12 may help increase their body's B12 levels. However, ACV gummies may not provide the advertised energy boost, and similar or better results can be achieved by taking a B complex vitamin daily. The same principle applies to other vitamins and minerals added to ACV gummies.
Antioxidant and Anti-Inflammatory Effects
Many ACV gummies advertise that added fruit extracts provide significant antioxidant effects. However, most ACV gummies contain trace amounts of these ingredients, likely too low to offer any notable health benefits. While some studies suggest that consuming beetroot and pomegranate juices-ingredients in many ACV gummies-can help reduce markers of inflammation, the dosage provided by many ACV gummies (e.g., 40 mcg) is often insufficient to produce any anti-inflammatory benefits. For example, a 2020 review found that pomegranate supplements may effectively reduce inflammatory markers like interleukin-6 (IL-6), but the lowest dose used in the studies included in the review was 500 mg.
Dosage Considerations
The studied ACV doses ranged from 0.5 to 26 ounces (15-770 mL) per day. This is not comparable to taking common ACV gummy supplements containing 500 milligrams (mg) of ACV powder per gummy. The scant vitamin and mineral contents in ACV gummies may contain the right compounds to support health, but they contain a fraction of the necessary servings for you to see any obvious health benefits.
Unfounded Claims
Claims that ACV gummies help detoxify the body or boost immunity remain unsupported by scientific evidence. Claims that these supplements offer support with your blood sugar levels, weight loss goals, inflammation, detoxification, and energy levels remain unfounded.
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Keto Gummies
The ketogenic diet is a low-carbohydrate, high-fat diet designed to induce a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. Keto gummies are supplements marketed to support a ketogenic diet and aid in weight loss, energy enhancement, and metabolism improvement.
How Keto Gummies Work
When carbohydrate intake is limited, the body enters "nutritional ketosis" and starts breaking down fat for energy, producing ketones. Keto gummies are marketed as a way to boost ketone levels in the blood. They typically contain medium-chain triglycerides (MCTs), a type of saturated fat that provides energy, and exogenous ketones, which are ketones sourced outside the body.
Exogenous ketones come in two forms: ketone salts and ketone esters. Ketone esters are considered more potent. It's important to note that keto gummies don’t put you in ketosis. Keto gummies may help the process of ketosis continue, but you need to be in ketosis first.
Ingredients in Keto Gummies
Most keto gummies contain MCTs and exogenous ketones. Some may also include gelatin or natural sweeteners like Stevia to avoid added sugars that could disrupt ketosis.
Potential Benefits of Keto Gummies
There is limited research on the benefits of keto gummies. Potential benefits, as suggested by some, include:
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- Increase weight loss: Some proponents suggest keto gummies can aid in weight loss efforts.
- Improve athletic performance: It's theorized that the ketones in gummies may enhance athletic performance.
- Decrease your appetite: Some claim that keto gummies can help reduce appetite.
However, it's crucial to recognize that research on the efficacy of keto gummies and other keto supplements in maintaining ketosis is inconclusive. Some studies suggest that supplements may increase ketone levels excessively, potentially hindering the liver's natural ketone production and making it harder to stay in ketosis.
Potential Risks and Side Effects
Before trying keto gummies, it's essential to understand the potential risks:
- Nausea and vomiting: Some individuals may experience these symptoms.
- Gastrointestinal issues, like diarrhea: Keto gummies may cause digestive discomfort.
- Low blood sugar: Keto gummies may lower blood sugar levels, leading to hypoglycemic responses.
Some keto gummies contain sorbitol, a known laxative, which can cause gastrointestinal issues. Individuals with Type 2 diabetes, high blood pressure, or kidney issues should exercise caution when using keto gummies, as they can potentially lower blood sugar and cause dehydration.
Considerations Before Trying Keto Gummies
If you are struggling to stay in ketosis, assess your diet first. Are you consuming too many carbohydrates? Are you getting enough calories or fiber? Adjusting your keto diet may be a healthier option than relying on keto gummies. If you are following the keto diet and want to see a boost in your weight loss, then you could certainly try keto gummies.
Regulation and Quality
Dietary supplements, including keto gummies, are not approved for safety or efficacy by the Food and Drug Administration (FDA). Ingredients and their amounts may vary. This lack of regulation makes it important to choose reputable brands and consult with a healthcare professional before using these products.
Who Should Avoid Keto Gummies
People with underlying health conditions like kidney disease or diabetes, pregnant or nursing individuals, children, or anyone on medications affecting blood sugar should avoid keto gummies.