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.
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. 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. These claims helped make ACV gummies a popular and profitable health supplement. However, most of these supposed benefits appear to be exaggerated or unfounded in recent studies.
Scientific Evidence: ACV vs. ACV Gummies
While these 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.
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, 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.
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.
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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. 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.
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.
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.
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 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. The amount of ACV in gummies is typically much lower than that used in studies showing weight loss benefits.
Read also: Keto Calorie Counting: A Detailed Guide
Added Sugars and Ingredients
Many gummies contain added sugars or other ingredients that could counteract any potential weight loss benefits. It’s not like eating a traditional gummy. It’s not going to have any additional sugars because if it did, then it would throw you out of ketosis. 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 brands add ingredients like beetroot or pomegranate extract to their gummies, which are known for their antioxidant properties. 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.
Sustainability
Even if modest weight loss is achieved, it’s crucial to recognize that lasting change requires lifestyle adjustments that go beyond supplements.
Keto Gummies: An Overview
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. But what’s actually in them-and do they work?
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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 supplements that resemble ordinary chewable vitamins but offer a different purported health benefit. “They’re marketed as a way to help boost ketone levels in the blood,” says Schwartz.
Ingredients in Keto Gummies
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that help give your body energy, in addition to exogenous ketones. “Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia,” notes Czerwony.
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.
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.
Potential Benefits of Keto Gummies
There’s limited research on the benefits of keto gummies. “There aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial,” states Czerwony. 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
Before you decide to try keto gummies, it’s also worth understanding the potential risks. 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.
Apple Cider Vinegar: More Than Just Gummies
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 used for obesity, diabetes, athletic performance, kidney stones, and many other purposes, but there is no good scientific evidence to support any of these uses. There is also no good evidence to support using apple cider vinegar for COVID-19.
Side Effects and Precautions
When taken by mouth: Consuming apple cider vinegar in food amounts is likely safe. Apple cider vinegar is possibly safe when used as a medicine, short-term. But it is possibly unsafe when used in large amounts, long-term. Consuming large amounts of apple cider vinegar long-term might lead to problems such as low levels of potassium.
When applied to the skin: Apple cider vinegar is possibly unsafe. Applying apple cider vinegar to the skin can cause chemical burns in some people.
Pregnancy and breast-feeding: There isn't enough reliable information to know if apple cider vinegar is safe to use as a medicine when pregnant or breast-feeding. Stay on the safe side and stick to food amounts.
Low potassium levels in the blood (hypokalemia): 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.
Interactions
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.
Large amounts of apple cider vinegar may decrease potassium levels in the body. Low potassium levels can increase the side effects of digoxin.
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.
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.
Dosage
Apple cider vinegar is commonly used in foods. In the US, there's no specific definition of what a product must contain to be called apple cider vinegar. Sometimes it's standardized to acidity, with concentrations ranging from 4% to 8%. But the amount of each component of apple cider vinegar may vary from product to product.
When used as medicine, there isn't enough reliable information to know what an appropriate dose of apple cider vinegar might be. Speak with a healthcare provider to find out what dose might be best for a specific condition.
Guidelines for Consumption
- While generally considered safe for most people, it's essential to check the ingredient list for allergens or added sugars.
- Follow the manufacturer's recommendations for dosage.
- No, supplements should not replace a balanced diet.
- Some individuals may experience digestive discomfort, such as bloating or gas.
- If you choose to try keto ACV gummies, look for brands that provide third-party testing and transparent ingredient sourcing.