The quest for effective weight loss solutions has led to a surge in the popularity of various supplements, including apple cider vinegar (ACV) gummies. These gummies promise to deliver the traditional benefits of apple cider vinegar without the harsh, bitter taste. But do they really work? This article examines the science behind ACV gummies, reviews some popular products, and provides guidance on making informed choices.
What are Apple Cider Vinegar Gummies?
Apple cider vinegar gummies are dietary supplements designed to provide the potential health benefits of apple cider vinegar in a more palatable form. Apple cider vinegar is made by fermenting crushed apples with water. During this process, bacteria convert the resulting ethanol into acetic acid, which is believed to be responsible for many of ACV's purported health benefits.
Potential Benefits of Apple Cider Vinegar
While research on ACV gummies specifically is limited, studies on apple cider vinegar suggest several potential health benefits:
May Lower Blood Sugar Levels
Taking ACV has been shown to improve blood sugar levels among healthy individuals and patients with diabetes. A 2019 review published in the International Journal of Medical Research and Health Sciences found that ACV could help regulate blood sugar levels.
May Reduce Cholesterol
ACV has also been linked to potential benefits for cholesterol levels. A systematic review and meta-analysis of randomized clinical trials, published in the National Library of Medicine in 2021, explored the effect of apple cider vinegar on lipid profiles and glycemic parameters.
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May Help With Weight Loss
ACV has been linked to weight loss. A 2009 trial of 175 people who consumed vinegar (not specifically ACV, though) every day showed modest weight loss (2 to 4 pounds) after three months. That group also had lower triglyceride levels than study participants who did not drink vinegar. A recent study followed 39 participants assigned to either a restricted calorie diet with ACV or a restricted calorie diet without ACV for 12 weeks. The group consuming ACV lost more weight. Studies in humans and mice suggest the acetic acid in vinegar can improve metabolism and help prevent fat deposits.
Reviews of Popular Apple Cider Vinegar Gummies
Here's a look at some popular apple cider vinegar gummies available on the market:
Goli Apple Cider Vinegar Gummy Vitamins
These gummies contain ACV and vitamin B12, claiming to support metabolism, digestion, and appetite suppression. Reviewers praise the quality and taste, noting it's easier than drinking straight ACV. Some users report increased energy but no significant weight change. They have a rating of 4.4 out of 5 stars and cost $13.48 for 60 gummies.
Nobi Green Tea Fat Burner Gummies
These gummies contain green tea extract, garcinia extract, raspberry ketones, green coffee bean extract, and caffeine. They claim to help burn calories and fat, support metabolism, and suppress appetite. Reviewers report increased energy and potential modest weight loss, while others note no weight change. They have a rating of 4.2 out of 5 stars and cost $17.96 for 60 gummies.
Hydroxycut Gummy Vitamin
These gummies contain vitamins and minerals along with Coffea robusta extract. The bottle references a study claiming participants lost about 5 pounds more than the control group over 60 days. Reviewers say these gummies help suppress appetite. Some mention side effects like headaches or jitteriness, and negative reviews cite texture issues. They have a rating of 3.8 out of 5 stars and cost $19.45 for 90 gummies.
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Considerations Before Taking ACV Gummies
Before incorporating apple cider vinegar gummies into your routine, consider these factors:
Limited Research
It's important to acknowledge that research on ACV gummies specifically is still emerging. While studies on apple cider vinegar itself show promise, more research is needed to confirm the efficacy and safety of gummies.
Supplement Regulation
The Food and Drug Administration (FDA) does not approve weight loss supplements before they are sold. The FDA has found hundreds of supplements on store shelves that contain potentially harmful ingredients.
False Promises
Be wary of exaggerated claims. The FTC warns consumers about weight loss supplements. If a product promises rapid weight loss without diet or exercise, or guarantees results for everyone, it's likely a scam. Scammers may use fake "success" stories and altered images to promote their products.
Potential Side Effects
Side effects vary depending on the ingredients in the gummies. Too much ACV can cause heartburn, esophageal mucosal damage or reduce gastric emptying into the small intestine. Apple cider vinegar is highly acidic. It may irritate your throat if you drink it often or in large amounts. Over time, acidic drinks also can weaken the outer layer of teeth, called enamel. In supplement form, an apple cider vinegar tablet that gets stuck in your throat may cause long-lasting pain. This also is due to the acid in the vinegar. Some reviewers of Hydroxycut Gummy Vitamin mention experiencing side effects like headaches or jitteriness.
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Interactions with Medications
Apple cider vinegar may affect some medicines. These include common high blood pressure treatments called diuretics and the diabetes medicine called insulin. Apple cider vinegar also may affect supplements such as licorice and horsetail. When apple cider vinegar affects these medicines and supplements, levels of a key mineral in the body called potassium may become low.
Dosage
When taking apple cider vinegar gummies, always pay close attention to the dosing instructions on the supplement’s label-and never take more than the recommended amount.
The Role of a Healthy Lifestyle
Keep in mind that weight loss takes time and effort. Using a trendy drink or a supplement alone won't help you reach your weight goal. The key is to burn more calories than you take in from food and drinks. So focus on eating a balanced diet and getting more physical activity.
Alternative Forms of Apple Cider Vinegar
Apple cider vinegar in liquid form is a more concentrated form of acetic acid, and may be more effective than gummies.
Ingredients to Look For
When selecting an apple cider vinegar gummy, consider the following:
- "Mother": The mother in ACV supplements refers to the combination of yeast and bacteria that occurs during the fermentation process required to make apple cider vinegar.
- Vegan-friendly: Choose gummies made with pectin instead of gelatin.
- Additional Vitamins: Some gummies contain added vitamins like B12, B6, and Folate (B9), which are essential for metabolic function.
- Other beneficial ingredients: Beet Root Juice Powder and Pomegranate Juice Powder are regarded as superfoods due to their high nutritional density.
Expert Advice
Before taking any new supplement, consult with a healthcare professional, especially if you are pregnant, breastfeeding, have existing health conditions, or are taking medications.According to Janese Laster, M.D., a quadruple-board certified physician specializing in nutrition and a Forbes Health Advisory Board member, “If a patient is already taking [ACV gummies] and feels they are helping, I do not think it will be harmful."Dr. Laster also recommends looking for a liquid over a gummy and looking for a label that says raw, unfiltered, USDA certified organic. “I don’t routinely recommend it as a smoke and gun because the simple diet and lifestyle changes are what is most important,” notes Dr. Laster.