Detox gummies have become a popular health supplement, with companies claiming they support immune function, promote weight loss, and enhance blood sugar regulation. These claims have fueled the market for apple cider vinegar (ACV) gummies and other detox products. However, it's crucial to approach these claims with a critical eye, as many lack robust scientific backing. It is important to understand what these gummies are, what they claim to do, and what the science says about their effectiveness and potential risks.
What are Detox Gummies?
Detox gummies are dietary supplements that typically contain a blend of ingredients marketed to support detoxification, weight loss, or overall well-being. Apple cider vinegar gummies, a common type, contain ACV concentrate along with other ingredients like vitamins and fruit extracts. Other detox gummies may contain ingredients like CBD, zeolites, or herbal extracts.
Claims vs. Reality: Examining the Supposed Benefits
Many companies promote detox gummies with promises of various health benefits. However, a closer look at the scientific evidence reveals a different story.
Blood Sugar Regulation
Some ACV gummy manufacturers claim their products can help regulate blood sugar levels. While some studies have associated drinking ACV with potential benefits, the evidence for ACV gummies is limited. A small study in 2020 found that vinegar supplements do not have the same effect on blood sugar as liquid vinegar, which resulted in a 31% greater reduction in post-meal blood sugar compared to the control. The studied ACV doses ranged from 0.5 to 26 ounces (15-770 mL) per day, which is not comparable to taking common ACV gummy supplements containing 500 milligrams (mg) of ACV powder per gummy. Furthermore, ACV gummies often contain added sugar, which can negatively impact blood sugar levels. There are currently no studies investigating the effects of ACV gummies on blood sugar.
Weight Loss
Another common claim is that ACV gummies can aid in weight loss. A 2018 study suggested potential weight loss benefits for people 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 not enough 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 help in weight management.
Read also: Explore the pros and cons of fruit juice detoxes.
Energy Boost and Detoxification
Claims that ACV gummies help boost energy levels, detoxify the body, or boost immunity are generally unfounded. 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 you any health benefits. The body naturally detoxifies itself through the liver, kidneys, and colon, which eliminate harmful compounds.
Vitamins and Minerals
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. You’ll get similar or better results from taking a B complex vitamin every day. The same can be applied to the other vitamins and minerals that have been added to ACV gummies.
Zeolite
Zeolites are a group of crystal-like minerals marketed as a treatment for conditions like cancer, diarrhea, and autism. However, there's no scientific evidence to show that zeolites help with any medical condition, and taking them could have risks. The FDA has sent warning letters to companies that sell zeolite detoxes for making misleading claims about their products.
The Importance of a Healthy Lifestyle
Instead of relying on detox gummies, focusing on a healthy lifestyle is a more effective and sustainable approach to well-being. This includes:
- Adopting a balanced diet with plenty of fruits, vegetables, and whole grains.
- Reducing alcohol consumption and stimulant intake.
- Exercising regularly to strengthen your body and improve overall health.
- Ensuring adequate nutrient intake while limiting fats and fried foods.
- Getting vaccinated against viral hepatitis.
- Avoiding exposure to hazardous chemicals.
Potential Side Effects and Risks
While detox gummies may seem harmless, they can carry potential side effects and risks:
Read also: Supporting Detoxification
- Liver Damage: Some herbal supplements and detox concoctions can cause severe liver damage.
- Drug Interactions: CBD, a common ingredient in some detox gummies, can interact with other drugs, leading to injury or serious side effects.
- Misleading Labels: Detox products are largely unregulated, and there's no guarantee that what's on the label is what's in the bottle.
- Dehydration: Some detox diets and pills use laxatives or diuretics, which can lead to severe dehydration.
- Stomach Problems: Detox products can cause diarrhea, nausea, and vomiting.
- Nutrient Deficiencies: Detox diets often eliminate certain foods, leading to a lack of important vitamins and minerals.
- Lung Damage: Some zeolites, like erionite, contain fibers that harm the lungs and might increase the risk of lung cancer and mesothelioma.
- Kidney Damage: Data from animal studies suggests that zeolites might harm the kidneys.
Liver Detoxification Medications
Currently, there are numerous products marketed for liver detoxification and improving liver health. However, the unsupervised use of these medications can lead to side effects, and in some instances, may cause harm to the liver. It is crucial to emphasize that there is insufficient scientific evidence to assert that dietary supplements genuinely detoxify the liver or resolve other hepatic issues. The misuse or inappropriate application of liver detoxification products can result in unwanted side effects, exacerbating pre-existing hepatic conditions and causing systemic adverse effects, with severe cases potentially leading to liver failure and posing a life-threatening risk.
Consulting Healthcare Professionals
Before taking any detox supplements or making significant changes to your diet, it's essential to consult with a healthcare professional. They can assess your individual needs, identify any potential risks, and provide evidence-based recommendations.
Read also: Your guide to a 3-day detox meal plan.