In the ever-evolving landscape of health and wellness, trends come and go, but some seem to stick around longer than others. Enter keto apple cider vinegar (ACV) gummies-these little morsels have flooded the market, promising a plethora of benefits from weight loss to improved digestion. But do they actually work? With their origins rooted in the popular keto diet, these gummies are marketed as a convenient and tasty alternative to the traditional, and often pungent, liquid form of apple cider vinegar. They are particularly appealing to those looking to enhance their health regimen without compromising on flavor or convenience. This article explores the potential benefits of keto apple cider vinegar gummies, examines the scientific research surrounding them, and discusses whether they truly deliver on their promises. The goal is to provide a well-rounded understanding of these supplements, enabling informed choices about incorporating them into your wellness routine.
What are Keto ACV Gummies?
Keto apple cider vinegar gummies are dietary supplements designed to provide the purported benefits of apple cider vinegar in a more palatable form. They typically contain ACV concentrate alongside other ingredients such as vitamins, sweeteners, and flavorings. The primary selling point of keto ACV gummies is their compatibility with a ketogenic diet, which emphasizes high-fat, low-carb eating.
Apple Cider Vinegar: The Core Ingredient
Apple cider vinegar is the fermented juice from crushed apples. It contains acetic acid and nutrients such as B vitamins and vitamin C. Apple cider vinegar is popularly used in salad dressings and cooking. But it's also been used traditionally as medicine. It might help lower blood sugar levels after a meal by changing how foods are absorbed from the gut.
Apple cider vinegar is made by combining apples with yeast. The yeast converts the sugar in the apples into alcohol. Bacteria are then added to the mixture and ferment the alcohol into acetic acid. Acetic acid makes up 5-6% of apple cider vinegar. It’s classified as a “weak acid” but still has fairly strong acidic properties when it’s concentrated. In addition to acetic acid, vinegar contains water and trace amounts of other acids, vitamins, and minerals.
Purported Benefits of Keto ACV Gummies
While the claims are alluring, it’s essential to scrutinize the scientific support behind them. The scientific literature surrounding apple cider vinegar primarily focuses on its liquid form, rather than gummies. Several studies in animals and humans have found that acetic acid and apple cider vinegar may promote fat-burning and weight loss, decrease blood sugar levels, increase insulin sensitivity, and improve cholesterol levels. Unfortunately, human studies supporting the daily use of apple cider vinegar are lacking, and more research is needed.
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Weight Loss
Some studies suggest that apple cider vinegar may aid in weight management. For instance, a 2018 study found that participants who consumed apple cider vinegar daily experienced modest weight loss. However, 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. Some small studies suggest that apple cider vinegar may have promise as a weight-loss aid. 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.
Blood Sugar Control
A review of studies indicated that apple cider vinegar might help reduce fasting blood sugar levels, particularly for individuals with type 2 diabetes. Apple cider vinegar might lower blood sugar levels. Taking apple cider vinegar along with diabetes medications might cause blood sugar to drop too low. Monitor your blood sugar closely.
Digestive Health
ACV is often touted for its potential digestive benefits, but again, most evidence pertains to the liquid form. The presence of beneficial bacteria in traditional ACV suggests potential digestive benefits.
Antioxidant Properties
Some brands add ingredients like beetroot or pomegranate extract to their gummies, which are known for their antioxidant properties.
Convenience and Taste
One undeniable benefit of keto ACV gummies is their convenience and taste compared to liquid ACV.
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Do Keto ACV Gummies Really Work?
It's important to note that much of the evidence supporting the health claims of apple cider vinegar does not necessarily translate to its gummy form.
The short answer is: not definitively. Dosing Discrepancies: The amount of ACV in gummies is typically much lower than that used in studies showing weight loss benefits. Added Sugars and Ingredients: Many gummies contain added sugars or other ingredients that could counteract any potential weight loss benefits. Sustainability: Even if modest weight loss is achieved, it’s crucial to recognize that lasting change requires lifestyle adjustments that go beyond supplements.
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.
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.
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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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.
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.
Potential Risks and Side Effects
Apple cider vinegar has been reported to cause some side effects. This is particularly true when it’s consumed in large doses. Although small amounts are generally fine and healthy, consuming too much can be harmful and even dangerous. Use of apple cider vinegar does have some risks. 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.
Digestive Issues
Apple cider vinegar may cause unpleasant digestive symptoms in some people. Some research has found that in the short term, acetic acid decreases appetite, but more studies are needed to understand if this effect is sustained in the long term. However, one controlled study suggests that in some cases, appetite and food intake may decrease due to indigestion. The people who consumed a drink containing 25 grams (0.88 ounces) of apple cider vinegar reported less appetite but also significantly greater feelings of nausea, especially when the vinegar was part of an unpleasant-tasting drink.
Delayed Stomach Emptying
Small studies in humans have suggested that apple cider vinegar may reduce the rate at which food leaves the stomach and enters the lower digestive tract. This could slow the absorption of nutrients into the bloodstream. In gastroparesis, the nerves in the stomach don’t work properly, so food stays in the stomach too long and is not emptied at a normal rate. Symptoms of gastroparesis include heartburn, bloating, and nausea. For people who have both type 1 diabetes and gastroparesis, timing insulin with meals is very challenging because it’s hard to predict how long food will take to be digested and absorbed. One controlled study looked at 10 patients with type 1 diabetes and gastroparesis. Drinking water with 2 tablespoons (30 mL) of apple cider vinegar significantly increased the amount of time food stayed in the stomach, compared to drinking plain water. Newer research is needed to better understand apple cider vinegar’s effect on stomach emptying and blood sugar.
Low Potassium Levels and Bone Loss
There are no controlled studies on apple cider vinegar’s effects on blood potassium levels and bone health at this time. However, there is one case report of low blood potassium and bone loss that was attributed to large doses of apple cider vinegar taken over a long period of time. A 28-year-old woman consumed 8 ounces (1 cup) of apple cider vinegar diluted in water on a daily basis for 6 years. She was admitted to the hospital with low potassium levels and other abnormalities in blood chemistry. What’s more, the woman was diagnosed with osteoporosis, a condition that causes brittle bones and is rarely seen in young people. Doctors who treated the woman believe the large daily doses of apple cider vinegar led to minerals being leached from her bones to buffer the acidity of her blood. They also noted that high acid levels can reduce the formation of new bone. Of course, the amount of apple cider vinegar in this case was much more than most people would consume in a single day - plus, she did this every day for many years. Apple cider vinegar might lower potassium levels in the blood. If your potassium is already low, apple cider vinegar might make it too low. Don't use apple cider vinegar if you have this condition. Large amounts of apple cider vinegar may decrease potassium levels in the body. Low potassium levels can increase the side effects of digoxin.
Erosion of Tooth Enamel
Acidic foods and beverages have been shown to damage tooth enamel. Soft drinks and fruit juices have been more widely studied, but some research shows the acetic acid in vinegar may also damage tooth enamel. In one lab study, enamel from wisdom teeth was immersed in different vinegars with pH levels ranging from 2.7 to 3.95. The vinegars led to a 1-20% loss of minerals from the teeth after 4 hours. Importantly, this study was done in a lab and not in the mouth, where saliva helps buffer acidity - and a person would not hold vinegar in their mouth for 4 hours. Nevertheless, there’s some evidence that large amounts of vinegar may cause dental erosion. A case study also concluded that a 15-year-old girl’s severe dental decay was caused by consuming 1 cup (237 mL) of undiluted apple cider vinegar per day as a weight loss aid. The acetic acid in vinegar may weaken dental enamel and lead to loss of minerals and tooth decay.
Throat and Skin Burns
Apple cider vinegar has the potential to cause esophageal (throat) burns. A review of harmful liquids accidentally swallowed by children found that acetic acid from vinegar was the most common acid that caused throat burns. Researchers recommended that vinegar be considered a “potent caustic substance” and kept in childproof containers. Case reports of people drinking large volumes of vinegar beverages for a prolonged period of time found that they needed medical attention for their throat burns. The acetic acid in apple cider vinegar has caused throat burns in children. One woman experienced throat burns after an apple cider vinegar tablet became lodged in her esophagus.
Due to its strongly acidic nature, apple cider vinegar may also cause burns when applied to the skin. In one case, a 14-year-old girl developed erosions on her nose after applying several drops of apple cider vinegar to remove two moles, based on a protocol she’d seen on the internet. In another, an 8-year-old boy with multiple health problems developed leg burns after his mother treated his leg infection with apple cider vinegar. There have been reports of skin burns occurring in response to attempts to treat moles and infections with apple cider vinegar. Applying apple cider vinegar to the skin can cause chemical burns in some people.
Drug Interactions
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.
A few medications may interact with apple cider vinegar:
- Diabetes medication. People who take insulin or insulin-stimulating medications and consume vinegar may experience dangerously low blood sugar or potassium levels. Insulin might decrease potassium levels in the body. Large amounts of apple cider vinegar might also decrease potassium levels in the body. Taking apple cider vinegar along with insulin might cause potassium levels in the body to be too low.
- Digoxin (Lanoxin). This medication lowers your blood potassium levels. Taking digoxin in combination with apple cider vinegar could lower your potassium too much.
- Certain diuretic drugs. Some diuretic medications cause your body to excrete potassium. To prevent potassium levels from dropping too low, do not consume these drugs with large amounts of vinegar. Apple cider vinegar can decrease potassium levels. "Water pills" can also decrease potassium levels. Taking apple cider vinegar along with "water pills" might make potassium levels drop too low.
How to Consume Apple Cider Vinegar Safely
Most people can use commercial apple cider vinegar safely in small amounts. Some studies suggest that it's okay to have up to two tablespoons a day. Research shows that people have used it safely for up to 12 weeks.
Most people can safely consume reasonable amounts of apple cider vinegar by following these general guidelines:
- Limit your intake. Start with a small amount and gradually work up to a maximum of 2 tablespoons (30 mL) per day, diluted in water, depending on your personal tolerance.
- Minimize your tooth exposure to acetic acid. Try diluting the vinegar in water and drinking it through a straw.
- Rinse your mouth. Rinse with water after taking it. To prevent further enamel damage, wait at least 30 minutes before brushing your teeth.
- Consider avoiding it if you have gastroparesis. Avoid apple cider vinegar or limit the amount to 1 teaspoon (5 mL) in water or salad dressing.
- Be aware of allergies. Allergies to apple cider vinegar are rare, but if you experience an allergic reaction, stop taking it immediately and call your doctor.
The Keto Diet and Ketosis
The ketogenic diet, also known as the keto diet, is a low-carbohydrate, high-fat diet intended to shift the body into a metabolic state called ketosis. Keto gummies are supplements marketed to help support a ketogenic diet and help with weight loss, energy and metabolism, among other things.
In general, the body uses carbohydrates for fuel, but when there aren’t sufficient amounts of carbohydrates, the body enters what’s known as “nutritional ketosis” and starts to break down fat for energy instead. “It typically takes a few days of strict carbohydrate restriction to enter this state,” explains Katie Schwartz, a registered dietitian based in Asheville, North Carolina. But once the body enters a state of ketosis, it begins producing ketones, which are then used for fuel.
Keto gummies are made with exogenous ketones, which is a fancy term for ketones you get from an outside source. “Your body makes ketones on its own through the foods you eat,” explains registered dietitian Beth Czerwony, RD, LD. “Keto gummies are a supplement that adds exogenous ketones into your body, which may help continue ketosis.” It’s important to note that keto gummies (or any keto supplement, for that matter) don’t put you in ketosis. “Keto gummies may help the process of ketosis continue, but you need to be in ketosis first,” clarifies Czerwony. Keeping your body in ketosis can be hard - doing so includes eating a restricted list of foods like meat, eggs, nuts and fish and avoiding foods like fruit, sugar, beans and high-carb veggies.
Medium-chain triglyceride (MCT) oil may provide a quick source of energy, explains Rancourt. Exogenous ketones are produced outside of the body and consumed orally (as opposed to endogenous ketones that are produced inside the body). Exogenous ketones include ketone salts and ketone esters, which have different chemical structures and potencies, with esters considered more potent.
Potential Benefits of Keto Gummies
There’s limited research on the benefits of keto gummies. Czerwony says potential benefits include:
- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
But, again, whether keto gummies or other keto supplements can actually keep you in ketosis has been inconclusive, according to research. In fact, one study explains that supplements may increase the amount of ketones too much. Ideally, your body wants to maintain an even level of ketones. And when this happens, your liver may not produce as many ketones naturally, making it harder to stay in ketosis.
Potential Risks of Keto Gummies
Czerwony says those potential risks include:
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
“You run the risk of GI issues if your keto gummies use sorbitol, which is known as a laxative,” warns Czerwony. “You should be cautious if you’re going try it. Slowly introduce keto gummies to see how you do because you don’t want to all sudden just kind of overdo it and have those side effects and not be very happy.” And while some people with Type 2 diabetes, high blood pressure and kidney issues may opt to go on the keto diet, Czerwony cautions against adding keto gummies to the mix. “The keto diet - and the addition of a keto supplement like gummies - can potentially lower your blood sugar, leading to hypoglycemic responses,” she says. “And it can dehydrate you as well.”
Should You Try Keto Gummies?
Before you hop on the keto gummy bandwagon, Czerwony suggests looking at your diet first if you’re struggling to stay in ketosis. “What is the reason that your body isn’t staying in ketosis? Are you overdoing it on carbohydrates? Is it because you’re getting bored? Is it because you’re still hungry?” Consider making the necessary tweaks to your keto diet so you’re getting enough calories or fiber. Doing so can be a healthier option instead of turning to keto gummies.
“But if you’re following the keto diet, everything seems to be running fine and you want to see a boost to your weight loss, then I think you could certainly try keto gummies,” says Czerwony.