The keto diet, a very popular weight loss method, eliminates nearly all carbohydrates and relies on calories from fat for fuel, a process called ketosis. Given how challenging the keto diet can be, it’s no surprise that manufacturers have created keto supplements claiming to help you boost energy, burn fat, and lose weight fast. For those looking to shed pounds, it’s hard not to be intrigued by these claims.
Apple cider vinegar (ACV) is very popular in natural health and wellness. To reap these benefits without having to consume liquid vinegar, especially if you don’t like its strong taste or smell, you may turn to apple cider vinegar pills, which contain a dehydrated form of the vinegar. But do these pills really work for weight loss? This article takes a detailed look at the possible benefits and downsides of apple cider vinegar pills.
What are Apple Cider Vinegar Pills?
One of the newer keto supplements on the market, keto gummies are deceiving because many don’t actually contain any ketones. Instead, they are often made with apple cider vinegar, which companies say boosts metabolism and, therefore, promotes weight loss. Apple cider vinegar pills contain a powder form of the vinegar in varying amounts, sometimes along with other ingredients.
Potential Benefits of Apple Cider Vinegar
There is little research on the effects of ACV pills. The supposed benefits are based on studies that examined liquid ACV or acetic acid, its main active compound. These benefits may include:
- Helping with weight loss
- Helping kill harmful bacteria
- Helping lower blood sugar
- Supporting lower blood cholesterol
While available research is helpful in predicting the possible effects of liquid apple cider vinegar, it’s difficult to assess if the pill form has the same effect.
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Dosage and Usage
Due to the minimal research on apple cider vinegar pills, there is no suggested or standard dosage. The research that currently exists suggests that around 15 ml per day of liquid apple cider vinegar diluted in water appears to be safe and have health benefits. Compared to that, the amount of ACV in pills varies by brand. Typically, one capsule contains about 500 milligrams (mg), which is equivalent to two liquid teaspoons (tsp) or 10 milliliters (ml). Most brands of apple cider vinegar pills recommend similar amounts, though few state an equivalent in liquid form, and it’s difficult to verify this information. While the recommended dosages of apple cider vinegar pills may be similar to those that appear to be safe and effective in liquid form, it’s unknown if the pills have the same properties as the liquid.
Concerns and Risks
Several concerns and risks are associated with apple cider vinegar pills:
- Inaccurate Labeling: Some brands also include other ingredients that may not be listed. What’s more, the reported amount of apple cider vinegar in pills may not even be accurate since the Food and Drug Administration (FDA) doesn’t regulate supplements. In fact, one older study analyzed eight different apple cider vinegar pills and found that their labels and reported ingredients were both inconsistent and inaccurate.
- Lack of Regulation: Because dietary supplement products are not regulated by the FDA, it can be difficult to know whether you’re getting what you pay for.
- Possible Interactions: Possible interactions with medications such as diabetes and diuretic drugs are also possible. More research is needed to understand whether these also apply to the capsule form.
- Bone Density Issues: Apple Cider Vinegar is known to cause Bone Density issues by leaching Vitamin D from the bones when taken orally for any serious length of time. So, if you take ACV orally for more than 1 week, please supplement your diet with Vitamin D.
Third-Party Testing
If you’re looking to try apple cider vinegar pills, keep possible risks in mind. You can buy them over the counter or online. It’s best to look for brands that have been tested by a third party and include a logo from NSF International, NSF Certified for Sport, United States Pharmacopeia (USP), Informed-Choice, ConsumerLab, or the Banned Substances Control Group (BSCG). These companies will test to make sure that what’s on the label is actually inside the bottle because a lot of times with supplements, it might not even contain what it claims to contain. Keep in mind, however, that while third-party tests can check for ingredients, they do not check for efficacy.
What About Other Keto Supplements?
Given how challenging the keto diet can be, it’s no surprise that manufacturers have created keto supplements claiming to help you boost energy, burn fat, and lose weight fast. The three most common types of keto diet supplements are:
- Keto pills: Many keto pills contain BHB salts or BHB esters and are promoted as a natural weight loss supplement.
- Keto powders: Similar to keto pills, keto powders contain some form of BHB. Many keto powder supplements may also include electrolytes to help people stay hydrated and remain in ketosis.
- Keto gummies: One of the newer keto supplements on the market, keto gummies are deceiving because many don’t actually contain any ketones. Instead, they are often made with apple cider vinegar, which companies say boosts metabolism and, therefore, promotes weight loss.
Do Keto Pills Work?
There’s not enough research on the efficacy of keto supplements to support the claim that taking keto pills, powders, or gummies will help you achieve ketosis.
Read also: Exploring Apple Cider Vinegar and Cranberry Juice
One small 2021 study, for instance, found that people with obesity who followed a low-calorie ketogenic diet and took 24 grams of a BHB salt supplement per day for six weeks experienced enhanced ketosis. However, having higher levels of ketones in the blood didn’t seem to boost these participants' weight loss when compared to other groups, such as those following only the keto diet without the supplement. Other research, such as this 2020 study, suggests that taking exogenous ketones can help boost concentrations of ketones in the blood quickly. Whether they have an appreciable effect on weight loss, however, is still murky, and more robust studies with strong evidence are lacking.
One of the reasons why supplementation may not be all that effective is because the body seeks to maintain an even level of ketones to prevent a potentially toxic buildup of these chemicals in the bloodstream. When the body senses that ketone levels are high, the liver stops making its own and will try to flush out excess ketones in your urine, a process called ketonuria.
Scams and False Advertising
In addition to health concerns, there’s a risk of scams with some keto products, namely supplements being pushed heavily on social media. In July 2020, AARP reported that two women in their 80s had been scammed out of more than $200 each when they purchased keto diet pills. Also, keep an eye out for certain words and phrases in any marketing text, such as “quick fix,” “guaranteed results,” and “scientific breakthrough.” They’re usually a red flag of false advertising.
You should also be cautious of potentially misleading recommendations. Most people will scour Amazon to see which (supplement) has the highest stars and ratings, but be wary because sometimes the ones that are with the highest stars may be rated high because they are cheaper.
Is the Keto Diet Worth It?
If you’re considering the keto diet, ask yourself why you’re doing it and if it’s really worth it. Very restrictive diets are hard to follow, and they’re not sustainable. With the keto diet specifically, when we look at it for weight loss, most of that weight you’re losing quickly at the beginning is water weight. You’re not losing fat. It’s very exciting to see that number drop, but it’s not going to be metabolically better for you.
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