Apple cider vinegar (ACV) has been touted for its potential health benefits for centuries. In recent years, ACV gummies have emerged as a popular and palatable way to consume this fermented juice. Marketed with claims of supporting immune function, promoting weight loss, and regulating blood sugar, these gummies have become a profitable health supplement. However, it's crucial to examine the evidence behind these claims and understand the potential side effects before incorporating ACV gummies into your daily routine.
What are Keto ACV Gummies?
Apple cider vinegar gummies are dietary supplements that contain ACV concentrate along with other ingredients like vitamins and fruit extracts. 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? Dietary supplements are not approved for safety or efficacy by the Food and Drug Administration (FDA), and ingredients and their amounts may vary.
How Apple Cider Vinegar is Made
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 and is 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 ACV Gummies: Separating Fact from Fiction
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. However, most of these supposed benefits appear to be exaggerated or unfounded in recent studies.
Blood Sugar Regulation
One of the primary claims associated with ACV is its ability to regulate blood sugar levels. Some studies suggest that drinking ACV may help lower blood sugar levels after a meal by changing how foods are absorbed from the gut. 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.
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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.
It's important to note that 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
Another popular claim is that ACV gummies can aid in weight loss. 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.
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. Some small studies suggest that apple cider vinegar may have promise as a weight-loss aid.
Keep in mind that weight loss takes time and effort. Using a trendy drink or a supplement alone won't help you reach your weight goal. The key is to burn more calories than you take in from food and drinks. So focus on eating a balanced diet and getting more physical activity.
Read also: Keto Calorie Counting: A Detailed Guide
Other Purported Benefits
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.
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.
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. Furthermore, claims that ACV gummies help your body detox or boost your immunity remain unfounded.
Potential Side Effects of Apple Cider Vinegar
Apple cider vinegar has been reported to cause some side effects, particularly when consumed in large doses. Although small amounts are generally fine and healthy, consuming too much can be harmful and even dangerous.
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.
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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. 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. Research suggests apple cider vinegar may slow the rate at which food leaves the stomach. This may worsen symptoms of gastroparesis and make blood sugar management more difficult for people with type 1 diabetes.
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. There is one case report of low potassium levels and osteoporosis likely caused by drinking too much apple cider vinegar.
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.
Drug Interactions
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.
- 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.
Some medications, including insulin, digoxin, and certain diuretics, may interact with apple cider vinegar.
Consuming Apple Cider Vinegar Safely
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.
To consume apple cider vinegar safely, limit your daily intake, dilute it, and avoid it if you have certain conditions.
Keto Gummies: An Alternative?
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. 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.
Research is sparse when it comes to determining whether keto gummies and supplements support losing weight. “There’s no credible evidence that keto gummies can reliably initiate or maintain ketosis,” says Schwartz. Noom's 5-minute quiz unlocks a weight loss program customized for you so you can manage your health and form habits that last. “These products are not evidence-based and often rely on misleading marketing,” says Schwartz. It’s important to note that being in ketosis, however, is generally considered safe. People with underlying health conditions like kidney disease or diabetes, people who are pregnant or nursing, children, or anyone on medications affecting blood sugar shouldn’t use keto gummies, notes Rancourt.
Ingredients found 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. “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.”So, what should you look for in a keto gummy?“There are a lot of options available and they all seem comparable,” says Czerwony. “I would suggest opting for something that fits in your budget and buy a small batch at first to make sure you like it.”
Potential benefits of keto gummies
Do keto gummies work? 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. Food and Drug Administration (FDA).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
Are keto gummies safe? 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.”