Weight loss gummies have become increasingly popular, promising to burn fat, suppress appetite, and support weight loss efforts. Among these, apple cider vinegar (ACV) gummies have gained significant attention. This article delves into the potential benefits of ACV gummies, examines the scientific evidence supporting these claims, and provides essential information to consider before incorporating them into your diet.
What are Weight Loss Gummies?
Weight loss gummies are a type of dietary supplement designed to support weight loss efforts. These gummies often contain various ingredients believed to aid in weight management, such as apple cider vinegar (ACV), green tea extract, and other herbal extracts. The idea is that taking these gummies can complement diet and exercise, potentially enhancing weight loss results.
The Allure of Apple Cider Vinegar (ACV) Gummies
Apple cider vinegar gummies are a dietary supplement designed to provide the potential benefits of ACV without the harsh taste. Apple cider vinegar is made by covering crushed apples with water and waiting for the fermentation process to happen. Bacteria then converts the resulting ethanol into acetic acid. The appeal of ACV gummies lies in their ease of consumption and palatable taste, making them a more attractive option than drinking liquid ACV.
Potential Health Benefits of Apple Cider Vinegar
Some studies suggest the health benefits of apple cider vinegar may include regulating blood sugar and supporting weight loss.
May Lower Blood Sugar Levels
Taking ACV has been shown to improve blood sugar levels among healthy individuals and patients with diabetes, according to a 2019 review.
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May Reduce Cholesterol
ACV has been shown to reduce cholesterol in some studies. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials.
May Help With Weight Loss
ACV has also 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. As far as ACV specifically, 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.
Scientific Evidence: Do ACV Gummies Work?
The most common ingredient in weight loss gummies is apple cider vinegar (ACV). While ACV's effect on weight loss isn't fully understood, some evidence suggests it may increase fat metabolism and promote fullness.
In one research review, people with obesity who took ACV daily for 12 weeks saw a weight reduction of 1.6 kilograms. However, within 4 weeks of stopping the vinegar, their weight and waist circumference returned to their pre-research participation weight and size. Researchers noted that there are limited human trials and research limitations, emphasizing the need for more research, especially human trials.
Liquid ACV vs. ACV Gummies: A Crucial Distinction
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.
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There are no current studies investigating the effects of ACV gummies on blood sugar. Also, keep in mind that ACV gummies may often contain added sugar - which can impact your blood sugar levels.
A 2018 study suggests potential weight loss benefits for people who consume at least 1 ounce (30 ml) of organic liquid ACV - not ACV gummies. 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.
The Role of Other Ingredients
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. 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.
Furthermore, claims that ACV gummies help your body detox or boost your immunity remain 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.
Some studies show that taking beetroot and pomegranate juices - ingredients in many ACV gummies - can help reduce markers of inflammation. However, to see any anti-inflammatory benefits, you would need to consume far more than the 40 microgram (mcg) dose provided by many ACV gummies. For example, a 2020 review found that pomegranate supplements may be effective in reducing inflammatory markers like interleukin-6 (IL-6). Yet, the lowest dose used in the studies included in the review was 500 mg.
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Popular Weight Loss Gummies: A Closer Look
Several weight loss gummies are available on the market, each with its own blend of ingredients and purported benefits. Here's a brief overview of some popular options:
Goli Apple Cider Vinegar Gummy Vitamins
These gummies contain ACV and vitamin B12, claiming to support metabolism, digestion, and appetite suppression. Some reviewers report good quality and taste, making it easier to consume than straight ACV. A couple of people point out that they noticed an increase in energy but no change in weight.
Nobi Green Tea Fat Burner Gummies
These gummies contain green tea extract, garcinia extract, raspberry ketones, green coffee bean extract, and caffeine. The claim is that these ingredients help burn calories and fat, support metabolism, and suppress appetite. Some reviewers say the gummies gave them more energy and may have contributed to modest weight loss. Several people noted not experiencing any weight change while using this product.
Hydroxycut Gummy Vitamin
These gummies contain vitamins and minerals along with Coffea robusta extract. The bottle features a study on this ingredient, claiming that participants lost about 5 pounds more than the control group over 60 days. Some reviewers say these gummies help suppress appetite, while others mention experiencing side effects like headaches or jitteriness. Many negative reviews revolve around the texture being too slimy and dry, or the gummies sticking together.
Important Considerations Before Taking Weight Loss Gummies
Before trying weight loss gummies, it's crucial to speak with a doctor. While some may not cause any adverse effects, others may interact with medications or cause side effects.
FDA Regulation and Supplement Safety
The Food and Drug Administration (FDA) does not approve weight loss supplements before sale. They have found hundreds of supplements on store shelves that contain potentially harmful ingredients. Side effects vary depending on the ingredients in whatever gummies you take.
FTC Warnings and False Promises
The FTC warns consumers about weight loss supplements. Before buying a supplement, consider false promises. If a product says you’ll lose 30 pounds in 30 days without diet or exercise, it’s likely a red flag. The same red flag applies to promises that a product will work for everyone or take weight off permanently.
It’s also important to watch for fake “success” stories. Scammers may use images that do not belong to them or steal logos from new organizations to promote their products. Some “before” and “after” images may even be altered to exaggerate weight loss. If a claim seems too good to be true, it likely is.
Potential Side Effects and Risks
The risk of side effects when consuming ACV is low, but again, research is lacking on ACV gummies specifically. Too much ACV can also 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.
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 and Usage
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. “If you find yourself sensitive to the stomach when you take it [apple cider vinegar] on an empty stomach, then you may need food,” says Amidor.
How to Choose the Right ACV Gummy
Selecting the right apple cider vinegar gummy for you largely boils down to personal preference. “If a patient wants to add this to their regimen of a healthy diet for added benefits of lowering glucose, early satiety and reducing cholesterol, I’d ask that they continue a healthy lifestyle with improved diet, exercise, water and sleep,” notes Dr. Laster. “Then [I recommend they] look for a liquid over a gummy and look for a label that says raw, unfiltered, USDA certified organic.
The Importance of a Holistic Approach to Weight Loss
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.
Debunking Myths and Misconceptions
Drinking apple cider vinegar for weight loss seems far-fetched. Apple cider vinegar isn't likely to cause weight loss. Research hasn't proved that this fermented juice made from crushed apples helps people slim down. Some people claim that apple cider vinegar has many healthy effects, such as weight loss. But little research exists to support this claim. Experts haven't found meaningful weight loss or long-term hunger control with use of apple cider vinegar. And many of the studies of apple cider vinegar and weight loss have been small or lacking in other ways.
Do Oprah’s Weight Loss Gummies Work?
Oprah went on record last year explaining that her name was used without her permission to promote Great Results Keto AVC Gummies. This product has 3.2 out of 5 stars on Amazon. Most recent reviews say the gummies do not work.
How did Adele lose weight?
In a 2021 interview with British Vogue, Adele explains that she lost 100 pounds by exercising. She says she works out 2-3 times a day - weights in the morning, hiking or boxing in the afternoon, and additional cardio in the evening.
How do you lose 20 pounds in a month?
Losing 20 pounds in a month is not realistic for most people. Centers for Disease Control (CDC) experts recommend losing weight through diet and exercise at a rate of 1-2 pounds a week.