Apple cider vinegar (ACV) gummies have surged in popularity as a dietary supplement, with manufacturers making bold claims about their potential health benefits. These claims often include the ability to support immune function, promote weight loss, and enhance blood sugar regulation. However, a closer look at the science reveals that these supposed benefits may be exaggerated or even unfounded. This article aims to dissect the gummy bear weight loss myth, examining the evidence surrounding ACV gummies and their purported effects.
What are Apple Cider Vinegar Gummies?
Apple cider vinegar gummies are dietary supplements infused with concentrated ACV and other ingredients, such as vitamins and fruit extracts. These gummies offer a palatable alternative to drinking liquid ACV, which has a strong, acidic taste that many find unpleasant.
Unpacking the Claims: Weight Loss
One of the most prominent claims surrounding ACV gummies is their ability to promote weight loss. However, the scientific evidence supporting this claim is weak. A 2018 study suggested potential weight loss benefits for people who consumed at least 1 ounce (30 ml) of organic liquid ACV. It's important to note that this study focused on 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. Therefore, more comprehensive research is needed before suggesting that ACV gummies offer any help in weight management.
The Impact on Blood Sugar Levels
ACV has been linked to potential benefits in blood sugar regulation. However, further analysis showed that the reduction in fasting blood sugar was only significant in participants with diabetes. Additionally, taking ACV for more than 8 weeks may be necessary to see a meaningful benefit on blood sugar and total cholesterol levels. 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. 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. 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.
Added Vitamins and Minerals: A Closer Look
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.
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Detoxification, Immunity, and Anti-Inflammatory Effects
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. The scant vitamin and mineral contents in ACV gummies may contain the right compounds to support your health, but they contain a fraction of the necessary servings for you to see any obvious health benefits.
The Oprah Winfrey Warning
The popularity of ACV gummies has also led to fraudulent marketing practices. Oprah Winfrey, a well-known media personality, has warned fans against weight loss gummies that use her name or image on marketing materials. Winfrey revealed in an Instagram video that she does not endorse weight loss gummies and that the brand is using her name and image without permission. “I have nothing to do with weight loss gummies or diet pills. And I don’t want you all taken advantage of by people misusing my name,” Winfrey said. Winfrey took to her Instagram account over the weekend to expose the supplement company that has been using her image and name in an attempt to sell the supplements-without her permission. In the video, Winfrey spoke directly into the camera to explain the situation to her followers. “A woman came up to me and said, ‘can you help me get your weight loss gummies?’ And I said, ‘Ma’am, I don’t have anything to do with weight loss gummies. And let me just tell you, you’re the fifth person this week to mention it, so I’m going to address it,’” Winfrey said into the camera. She continued, “So this is my attempt to address it. I have nothing to do with weight loss gummies or diet pills. And I don’t want you all taken advantage of by people misusing my name. So please know I have no weight loss gummies.” And it’s more than just clearing her name that Winfrey is concerned about. The talk show host warned followers in the caption to beware of giving out their personal information to the fraudulent supplement company. “Fraud alert! Please don’t buy any weight loss gummies with my picture or name on them,” she captioned the video. Please don’t be taken advantage of and don’t give your personal information to them.”
The Importance of Regulation and Scientific Evidence
Weight loss pills and gummies that say they help shed pounds don’t have a ton of research to back up these claims-and there’s very little regulation of supplements by the FDA. “There is absolutely no conclusive scientific evidence to support the use of weight loss gummies to promote weight loss,” says adds Keri Gans, M.S., R.D.N., C.D.N., nutrition consultant and author of The Small Change Diet. “Unfortunately, these types of supplements are not regulated the same by the FDA as they do with drugs, and therefore the potential for harm is greater.” So we can totally see why Winfrey took to Instagram to address the issue with her fans directly. As Oprah warns, stay vigilant and be weary of claims.
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