Keto gummies have become increasingly popular as a supplement to the ketogenic diet, promising to induce ketosis, boost energy, and support weight loss. However, the effectiveness and benefits of these gummies are subjects of debate. This article delves into the ingredients, potential benefits, limitations, and scientific evidence surrounding keto ACV gummies.
What are Keto ACV Gummies?
Keto gummies are dietary supplements designed to mimic the effects of a ketogenic diet without requiring strict adherence to its guidelines. They are marketed to help with weight loss, energy, and metabolism. These gummies often contain ingredients like apple cider vinegar (ACV), medium-chain triglyceride (MCT) oil, and exogenous ketones.
Apple cider vinegar gummies are dietary supplements that contain ACV concentrate and other ingredients like vitamins and fruit extracts. 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.
Ingredients Found in Keto Gummies
The ingredients in keto gummies vary across different products, but some common components include:
Apple Cider Vinegar (ACV)
Many keto gummies contain apple cider vinegar, an ingredient popularized for its effect on blood sugar levels. Though drinking ACV has been associated with several possible benefits, more research is needed to determine how ACV gummies may affect health.
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Medium-Chain Triglyceride (MCT) Oil
MCTs are fatty acids containing six to 12 carbon molecules. Unlike long-chain triglycerides, the liver absorbs MCTs and breaks them down quickly. MCTs induce ketogenesis (the process of making ketones for energy) with lower fat intake and without carbohydrate restriction. For its ketogenic benefits, it is recommended to start MCT supplementation at a dose of 5 grams daily and gradually increase it to 20 grams daily.
Ketone Esters and Salts
Ketone esters and ketone salts are forms of exogenous ketones, which are ketones produced outside the body and consumed orally. Ketone salts combine ketone acids with sodium or other electrolytes to enhance their effectiveness. Doses of 395 mg per kilogram of body weight of ketone esters significantly increase BHB levels.
Sugar Alcohols
Low-calorie sugar alcohols like mannitol, sorbitol, and xylitol contain about half the calories of sugar. The body absorbs sugar alcohols more slowly than sugar.
Gelatin and/or Pectin
Gelatin is an animal-derived compound that gives gummies their chewy, rubbery texture. Pectin is a plant-based compound used to make vegan gummy products.
Other Ingredients
Some keto gummies even contain glucose syrup and glucose-carbohydrates that act counter to ketosis. Several keto gummy products exist with varying ingredients that push the boundaries of what "keto" means. Some gummies may also include vitamins, minerals, and fruit extracts.
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Potential Benefits of Keto Gummies
Keto gummies are marketed to offer several benefits that might support a ketogenic lifestyle, although the evidence supporting these claims is relatively limited and inconsistent.
Appetite Suppression
A ketogenic diet may be higher in protein, depending on how you do it. Drinking a ketone ester supplement raises levels of the ketone beta-hydroxybutyrate (BHB), suppressing appetite and reducing hunger levels and the desire to eat.
Muscle Protein Synthesis
Other lab research suggests that ketone supplementation may improve muscle protein synthesis. Ketone esters may enhance muscle-building with exercise and a high-protein diet. A high-protein diet-at least 0.73 grams of protein per pound of body weight daily-supports muscle gain. A ketogenic diet may be higher in protein than a carbohydrate-containing eating pattern.
Energy Boost
Some keto gummies may contain ingredients, such as ketones or MCT oil, that may give you an energy boost to an extent. Ketones may provide an alternate energy source when you are keeping carbohydrate intake low.
Limitations and Potential Risks
While keto gummies may offer a few benefits, it's essential to be aware of their potential limitations and risks.
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Fat Loss
Some research suggests that a keto diet may lead to greater fat loss than a carbohydrate-containing control diet. However, keto gummies alone may not produce the same results.
Athletic Performance
Supplementing with ketones during exercise is thought to reduce how much stored glucose (glycogen) the body uses for energy. The International Society of Sports Nutrition (ISSN) discourages a ketogenic diet for athletes due to its neutral or negative effects on athletic performance. The ISSN defines a ketogenic diet as consuming 50 grams (g) of carbohydrates (or less) per day.
Gastrointestinal Issues
The sugar alcohol content of keto gummies may cause stomach issues in people with irritable bowel syndrome (IBS). Potential keto gummy side effects include nausea, vomiting, diarrhea, and abdominal discomfort.
Blood Sugar Levels
Although evidence yields mixed results, the apple cider vinegar in keto gummies may affect blood sugar levels in people with diabetes. People with kidney disease or diabetes should exercise caution with these supplements. Check product labels. Consuming a meal or a carb-containing meal with keto supplements may attenuate their effects.
Interactions with Medications
Minimal research exists on keto gummies and their potential interactions with other medications.
Ketone Production
Keto gummies and supplements increase blood BHB levels but are not ketogenic and may inhibit some of the body’s natural ketone production.
Keto Gummies vs. Keto Diet
Keto gummies are unlikely to provide the same benefits as a ketogenic diet. They may have little effect on individuals looking for the benefits of keto without following the strict diet. Keto gummies and keto supplements may be similar depending on the product. Keto supplements, including capsules, powders, and liquids, are more likely to contain ketone esters or salts. Oral ketone ester supplements can significantly increase circulating levels of BHB regardless of overall diet. Keto gummies are less likely to contain ketone esters or ketone salts and rely on MCT oil that may enhance ketosis. Whether MCT oil in the amount present in keto gummies has a ketogenic effect is unclear.
A ketogenic diet increases blood ketone levels within seven days compared to ketone supplements that raise levels immediately following ingestion. Keto supplements claim to induce ketosis without requiring a ketogenic diet. However, keto gummies affect your body differently than a ketogenic diet does.
Maintaining a Healthy Lifestyle
There is no magic bullet for enhancing athletic performance or altering body composition, and keto gummies are no exception. It’s important to focus on a healthy lifestyle that includes:
- Diet: Protein recommendations vary for body composition depending on your activity level and goals. Aim for a balanced plate in which half is non-starchy vegetables, a quarter is protein, and a quarter is whole-grain carbohydrates or starchy vegetables. Diets high in saturated fat and added sugar make it harder to maintain body composition. A healthy eating plan with fruit, vegetables, whole grains, lean protein, and low-fat dairy supports body composition.
- Exercise: A mix of aerobic and resistance training supports a healthy body composition. Physical Activity Guidelines recommend 150 minutes of moderate-intensity aerobic exercise plus two sessions of strength training each week.
- Sleep: Not sleeping enough can influence appetite and increase insulin levels, inflammation, and body weight. Sleeping seven to nine hours every night supports a healthy body composition.
- Support: Healthy group support-either via apps and/or in-person interventions-may greatly enhance your exercise and nutrition journey. A registered dietitian nutritionist can also provide more specific recommendations about your nutrition, movement goals, and more.
Do ACV Gummies Work?
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. Claims that these supplements offer support with your blood sugar levels, weight loss goals, inflammation, detoxification, and energy levels remain unfounded. Although there’s some evidence that drinking ACV may help reduce blood lipid levels and blood sugar levels in some people, these findings can’t be applied to ACV supplements or gummies.
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.
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. 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.
Regulatory Considerations
Dietary supplements are not approved for safety or efficacy by the Food and Drug Administration (FDA), and ingredients and their amounts may vary.