Apple cider vinegar (ACV) and ketogenic diets have both gained popularity for their potential health benefits. This has led to the emergence of supplements combining these two trends, such as keto ACV gummies. These gummies promise to offer a convenient way to reap the benefits of both ACV and ketosis. However, it's crucial to understand the science behind these claims and the potential risks involved before incorporating them into your routine.
What are ACV Gummies?
Apple cider vinegar gummies are dietary supplements containing ACV concentrate alongside other ingredients, such as vitamins and fruit extracts. Companies producing these gummies often promote them as a way to support immune function, promote weight loss, and enhance blood sugar regulation. These claims have contributed to the popularity and profitability of ACV gummies as a health supplement.
However, it's important to note that many of these purported benefits may be exaggerated or lack strong scientific backing. While drinking ACV has been associated with some potential benefits, more research is needed to determine the true effects of ACV gummies on health.
The Truth About ACV Gummies and Blood Sugar
One common claim is that ACV gummies can help regulate blood sugar levels. However, current research suggests that ACV supplements, including gummies, may not have the same effect as drinking liquid ACV.
A small randomized control study published in 2020 found that liquid vinegar resulted in a significantly greater reduction (31%) in post-meal blood sugar compared to both a control group and those taking whole vinegar tablets. Liquid vinegar was also more effective than vinegar tablets dissolved in water. This indicates that the form in which ACV is consumed can impact its effectiveness.
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Furthermore, there are currently no studies specifically investigating the effects of ACV gummies on blood sugar. It's also worth noting that many ACV gummies contain added sugar, which could negatively impact blood sugar levels. While some studies have shown potential blood sugar benefits from drinking ACV, these findings cannot be directly applied to ACV supplements or gummies. A further analysis revealed 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.
Weight Loss: Hype vs. Reality
Another popular claim is that ACV gummies can aid in 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 - 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 significant help in weight management.
Vitamins, Minerals, and Antioxidants: Are You Getting Enough?
Any potential health benefits of ACV gummies may stem from added vitamins and minerals. For example, if someone is deficient in vitamin B12, consuming ACV gummies containing B12 may help increase their B12 levels. However, it's important to recognize that the amounts of these added nutrients are often minimal.
While B vitamins are essential for energy, ACV gummies may not provide a noticeable energy boost as advertised. A B complex vitamin supplement would likely yield similar or better results. The same principle applies to other vitamins and minerals added to ACV gummies - the quantities are often too small to provide significant health benefits.
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Many ACV gummies also advertise that added fruit extracts provide significant antioxidant effects. However, most ACV gummies contain trace amounts of these ingredients, likely too low to offer any substantial health benefits. Some studies show that taking beetroot and pomegranate juices - ingredients found 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.
Keto Gummies: Supporting Ketosis?
The keto diet, a high-fat, low-carbohydrate diet, forces the body to use ketones (derived from fat) for energy instead of glucose. Keto gummies are marketed as a way to help maintain ketosis. These gummies typically contain medium-chain triglycerides (MCTs) and exogenous ketones. MCTs are a type of saturated fat that provides energy, while exogenous ketones are ketones from an external source.
It's important to understand that keto gummies don't initiate ketosis. "Keto gummies may help the process of ketosis continue, but you need to be in ketosis first," explains registered dietitian Beth Czerwony, RD, LD. Your body makes ketones on its own through the foods you eat. Keto gummies are a supplement that adds exogenous ketones into your body, which may help continue ketosis.
Potential Benefits of Keto Gummies
Research on the benefits of keto gummies is limited. Potential benefits include increased weight loss, improved athletic performance, and decreased appetite. However, studies have been inconclusive regarding whether keto gummies or other keto supplements can effectively maintain ketosis. One study suggests that supplements may increase ketone levels too much, potentially hindering the liver's natural ketone production and making it harder to stay in ketosis.
Potential Risks of Keto Gummies
Potential risks of keto gummies include nausea and vomiting, gastrointestinal issues like diarrhea, and low blood sugar. Some keto gummies contain sorbitol, a known laxative, which can cause gastrointestinal distress. The keto diet - and the addition of a keto supplement like gummies - can potentially lower blood sugar, leading to hypoglycemic responses. And it can dehydrate you as well.
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Should You Try Keto Gummies?
Before using keto gummies, it's essential to evaluate your diet and identify any reasons why you're struggling to stay in ketosis. Consider adjusting your carbohydrate intake, calorie consumption, or fiber intake. If you're already following a keto diet and want to potentially boost weight loss, you could try keto gummies.
Dosage Considerations for Keto ACV Gummies
Unfortunately, there is no standardized dosage for keto ACV gummies. Dosage recommendations vary widely depending on the brand, the concentration of ACV and ketones, and the other ingredients included. Always follow the manufacturer's instructions on the product label.
Factors to consider when determining the appropriate dosage:
- ACV Content: Pay attention to the amount of ACV per gummy. As mentioned earlier, the amount of ACV in gummies is significantly lower than the doses used in studies showing potential benefits from liquid ACV.
- Ketone Content: Check the amount of exogenous ketones per gummy.
- Other Ingredients: Be aware of any other ingredients, such as added sugars, artificial sweeteners, or stimulants, and their potential effects.
- Individual Tolerance: Start with a low dose and gradually increase it as tolerated. Monitor your body for any adverse effects.
- Underlying Health Conditions: If you have any underlying health conditions, such as diabetes or kidney problems, consult with your doctor before taking keto ACV gummies.
- Medications: Keto ACV gummies may interact with certain medications. Talk to your doctor or pharmacist to rule out any potential interactions.
Unfounded Claims and Misconceptions
Claims that ACV gummies help your body detox or boost your immunity remain unfounded. 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.