Apple cider vinegar (ACV) has been lauded as a natural remedy for centuries, celebrated for its potential benefits ranging from aiding digestion to promoting weight loss. Today, ACV gummies have emerged as a popular and convenient way to consume this fermented elixir. However, as with many health trends, it's crucial to understand both the potential benefits and the possible side effects, especially when consuming ACV in gummy form.
What are Apple Cider Vinegar Gummies?
Apple cider vinegar gummies are a popular alternative to traditional liquid apple cider vinegar. They offer a more palatable and convenient way to reap the potential benefits of ACV without the harsh taste and acidity. These gummies are made from apple cider vinegar, sweeteners, and sometimes added flavors. Quality gummies often feature natural ingredients, making them a good option for those seeking to improve their health without unnecessary additives.
Potential Benefits of Apple Cider Vinegar
Apple cider vinegar is the fermented juice from crushed apples. It contains acetic acid and nutrients such as B vitamins and vitamin C. It is popularly used in salad dressings and cooking and has been used traditionally as medicine. While research is ongoing, some studies suggest ACV may offer several health benefits:
Blood Sugar Management
One of the biggest health claims for apple cider vinegar is related to diabetes and blood sugar management. Apple cider vinegar might help lower blood sugar levels after a meal by changing how foods are absorbed from the gut. An analysis of studies shows evidence that apple cider vinegar may decrease fasting plasma glucose levels when taken with a meal full of complex carbohydrates by slowing down food’s journey from your stomach to your small intestine (gastric emptying) and the absorption of glucose molecules.
Cholesterol Reduction
Research also suggests that apple cider vinegar decreases total cholesterol and triglycerides (a fat found in your blood) while raising "good" cholesterol (HDL). A meta-review also suggests that apple cider vinegar decreases total cholesterol and triglycerides while raising “good” cholesterol (HDL).
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Acid Reflux Relief
Some people swear by apple cider vinegar for acid reflux because ACV is a probiotic and can introduce “good” bacteria into your gut and lead to digestive balance that lessens your GERD symptoms.
Weight Management
Some people claim that apple cider vinegar has helped them lose weight. A systematic review of studies shows that apple cider vinegar can help you stay full for longer, which can curb the urge to snack for about two hours after eating. And another study of adolescents and young adults with overweight and obesity shows that ACV may contribute to a decrease in body weight and body mass index (BMI). However, the science isn’t solid, and researchers once thought that acetic acid could help you burn more fat and change your body’s appetite-stimulating hormones, but that’s no longer thought to be true.
Immune System Boost
Because it’s fermented, ACV is chock-full of natural probiotics, which can balance gut microbiota and improve immune health. The high levels of polyphenols neutralize free radicals in our bodies. Because of its antibacterial properties and improvement of gut microbiota, this ultimately will improve gut health, which indirectly improves cellular health.
Cell Damage Prevention
ACV contains antioxidants that protect your cells against free radicals, which are atoms, molecules, and ions that can alter your cellular DNA.
Potential Side Effects of Apple Cider Vinegar Consumption
Despite its potential benefits, apple cider vinegar consumption carries potential side effects, especially when taken in excess or without proper consideration:
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Digestive Discomfort
One of the most frequently reported side effects of apple cider vinegar, whether in liquid or gummy form, is digestive discomfort. Undiluted ACV can be too acidic for the esophagus to handle and, if drank over time, can cause throat burns and irritation, said Dr. Dasgupta. According to a study in the European Journal of Nutrition it may also cause delayed stomach emptying or slowed digestion, also called gastroparesis, which can lead to bloating and gas-a condition that is especially risky for people with diabetes. These symptoms can be exacerbated by consuming too much vinegar or taking it on an empty stomach.
Tooth Decay
Long-term use of ACV can “damage your teeth by eroding the enamel, leading to sensitivity and cavities,” said Dr. Dasgupta. A 2021 study in the Journal of Medicinal Food found that people who drank vinegar twice a day for eight weeks experience 18% more tooth erosion than those who didn't drink it.
Throat Burns
Undiluted ACV can be too acidic for the esophagus to handle and, if drank over time, can cause throat burns and irritation. Furthermore, drinking it regularly and undiluted caused throat ulcers and blood vomiting in one 15-year-old, per a case study in Clinical Endoscopy.
Low Potassium and Bone Loss
Dr. Dasgupta said consuming ACV “might lower potassium levels, which can cause muscle cramps.” If consumed in large amounts over time, it may also weaken bones, he added. Per a review in Hormone and Metabolic Research, potassium plays a number of roles in maintaining healthy bone, such as enhancing calcium absorption, converting vitamin D into its active form, and modulating the activity of the cells that build and break down bone tissue. Excessive intake of apple cider vinegar has been linked to low potassium levels (hypokalemia), particularly in those who consume high amounts regularly. Symptoms can include muscle weakness and cramping.
Skin Burns
Anecdotal evidence suggests that apple cider vinegar’s high acidity can cause chemical burns. Despite the growing popularity of using ACV topically as a skin and hair treatment, the University Health Center at Nebraska Medicine cautions that it should never be used on skin or hair without significantly diluting it (they recommend just half a tablespoon to eight ounces of water) to avoid irritation, skin damage, or chemical burns.
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Medication Interaction
ACV can interact with certain medications, such as diuretics and insulin, said Michelle Routhenstein, M.S., R.D., C.D.C.E.S., C.D.N., a preventive cardiology dietitian at Entirely Nourished. “For individuals on diuretics such as furosemide or hydrochlorothiazide, consuming ACV may lower potassium levels in the body, potentially leading to imbalances that could cause symptoms like heart arrhythmias, muscle cramps, or weakness,” she explained. Individuals who are taking insulin might experience enhanced insulin sensitivity and lower blood sugar levels due to ACV, potentially leading to hypoglycemia with symptoms like dizziness, confusion, headache, or fainting. Lastly, when ACV is combined with aspirin or other blood thinners such as warfarin or clopidogrel, it “could amplify the blood-thinning effects, increasing the risk of bleeding or bruising,” Routhenstein concluded.
Allergic Reactions
While rare, some individuals may experience allergic reactions to the ingredients in apple cider vinegar gummies. Symptoms can include itching, swelling, or difficulty breathing.
Safe Consumption of Apple Cider Vinegar
To use ACV safely, drink one to two tablespoons a day mixed in at least one cup of water. Use a straw to protect your teeth and rinse your mouth with water afterward. Avoid drinking it on an empty stomach to prevent discomfort. Routhenstein added that you can also safely have ACV by incorporating it into your meals by mixing it into salad dressings or marinades.
Who Should Avoid Apple Cider Vinegar?
People with digestive problems like gastroparesis or acid reflux should avoid ACV, as it can make symptoms worse. Also, those with low potassium levels or sensitive teeth should be cautious. Pregnant or breastfeeding women and those with certain health issues should check with a doctor before using ACV.
Apple Cider Vinegar Gummies: Are They Effective?
While ACV gummies offer a palatable alternative to liquid ACV, it's important to critically evaluate their effectiveness. Companies that produce ACV gummies claim that consuming these supplements can support your immune function, promote weight loss, and enhance your ability to regulate your blood sugar. However, most of these supposed benefits appear to be exaggerated or unfounded in recent studies.
Interestingly, a small, randomized control study published in 2020 found that vinegar supplements do not have the same effect on blood sugar as liquid vinegar. The study showed that the liquid vinegar resulted in a 31% greater reduction in post-meal blood sugar compared with the control and whole vinegar tablets. Liquid vinegar also proved more effective than the vinegar tablets dissolved in water. All this suggests that ACV supplements don’t have the same effect on blood sugar as drinking ACV.
Any supposed health benefits of ACV gummies may come from the added vitamins and minerals in the supplement. For example, if you’re low in vitamin B12 and consume B12 in the form of ACV gummies, this may help increase your body’s B12 levels. However, even though you need B12 and other B vitamins to stay energized and combat fatigue, you might be disappointed to discover that ACV gummies may not boost your energy as advertised.
Dosage Recommendations for Apple Cider Vinegar
There’s no standard dosage of apple cider vinegar, so ask a healthcare provider how much is safe for you and always be sure to follow the directions on the product label. The evidence so far says apple cider vinegar is safe for most people in small amounts. But keep in mind that it hasn’t been approved to treat any health conditions.
If you’re curious about the potential benefits, you can start with just a few drops mixed in water. You can work your way up, if you want, to no more than two tablespoons per day. You can also:
- Put a tablespoon of ACV in a warm cup of tea to water down the taste.
- Add a bit of it to your favorite sauce, salad dressing, or marinade for a tangy zip.
- Use it in jarring and pickling.
If you take an ACV pill, tablet, powder, or gummy, start by asking your doctor how much you should take. Follow the package instructions, as dosages may vary by brand.
Precautions and Potential Interactions
Before incorporating apple cider vinegar into your routine, consider the following precautions:
- Medication Interactions: If you take any medications, ask your doctor whether you can safely take apple cider vinegar. It can interact with some types of medicines, including insulin, diuretics (water pills), laxatives, and certain medications for high blood pressure.
- Low Potassium Levels: Apple cider vinegar may affect potassium levels. You shouldn’t use it if you already have low potassium levels (hypokalemia), as it could make the condition worse.
- Digestive Issues: Some people quite literally just can’t stomach the taste and acidity of apple cider vinegar. If it makes you feel sick, stop using it. If you have gastroparesis (a disorder that makes it hard for food to move through your digestive tract), it’s important to be mindful that apple cider vinegar slows down gastric emptying.
- Keep Out of Reach of Children: You should also keep pure ACV out of reach of kids so they can’t drink it or get it on their skin, which may cause a burn.