Apple cider vinegar (ACV) has been touted as a health elixir for centuries, with claims ranging from weight loss to improved blood sugar control. In recent years, ACV gummies have emerged as a popular and palatable alternative to drinking liquid ACV. These gummies often combine ACV with other ingredients like vitamins, fruit extracts, and, in the case of keto gummies, exogenous ketones. This article delves into the science behind ACV and keto gummies, examining their potential benefits, risks, and the evidence supporting their use.
What are ACV Gummies?
Apple cider vinegar gummies are dietary supplements designed to deliver the purported benefits of ACV in a convenient and tasty form. They typically contain a concentrated form of ACV, often in powder form, along with other ingredients to improve taste and add nutritional value. Companies that produce ACV gummies often claim that these supplements can support immune function, promote weight loss, and enhance blood sugar regulation.
The Claimed Benefits of ACV Gummies
ACV gummies are marketed with a variety of health claims, including:
- Weight Loss: Some manufacturers suggest that ACV gummies can aid in weight management.
- Blood Sugar Control: It is claimed that ACV gummies can help regulate blood sugar levels.
- Immune Support: The addition of vitamins and minerals is promoted to boost the immune system.
- Detoxification: Certain ACV gummies are advertised as having detoxifying properties.
- Increased Energy: Some brands claim that ACV gummies can combat fatigue and increase energy levels.
- Reduced Inflammation: The inclusion of fruit extracts like beetroot and pomegranate is suggested to offer anti-inflammatory benefits.
The Reality: Examining the Scientific Evidence
While the marketing around ACV gummies is compelling, it's essential to examine the scientific evidence supporting these claims.
Weight Loss
A 2018 study suggested potential weight loss benefits for people who consumed at least 1 ounce (30 ml) of organic liquid ACV. 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. Therefore, more comprehensive research is needed before suggesting that ACV gummies offer any help in weight management.
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Blood Sugar Control
Some studies have shown that drinking ACV may help reduce blood sugar levels in some people. However, these findings cannot be directly applied to ACV supplements or gummies. 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. This suggests that ACV supplements don’t have the same effect on blood sugar as drinking ACV. It's also important to note that ACV gummies may often contain added sugar, which can negatively impact blood sugar levels.
Other Health Claims
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. 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.
The Role of Added Vitamins and Minerals
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, 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.
Keto Gummies: An Additional Layer of Complexity
Keto gummies are a variation of ACV gummies that include exogenous ketones, which are ketones derived from an external source. The keto diet is a high-fat, very-low-carbohydrate diet that forces the body to enter a state of ketosis, where it burns fat for fuel instead of glucose.
How Keto Gummies Work
Keto gummies are designed to supplement a ketogenic diet by providing additional ketones. The idea is that these exogenous ketones can help maintain or deepen ketosis, potentially leading to increased fat burning, improved athletic performance, and decreased appetite.
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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.
Risks and Considerations
Before trying keto gummies, it's important to understand the potential risks:
- Gastrointestinal Issues: Keto gummies may cause nausea, vomiting, or diarrhea, especially if they contain sorbitol, a known laxative.
- Low Blood Sugar: The keto diet, combined with keto gummies, can potentially lower blood sugar levels, leading to hypoglycemic responses.
- Dehydration: The keto diet can have a diuretic effect, potentially leading to dehydration.
- Inconclusive Evidence: 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.
Are Keto Gummies Right for You?
Before hopping on the keto gummy bandwagon, Czerwony suggests looking at your diet first if you’re struggling to stay in ketosis. Consider making the necessary tweaks to your keto diet so you’re getting enough calories or fiber. 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.
Risks Associated with ACV Consumption
While ACV is generally considered safe in small amounts, there are potential risks to be aware of:
- Throat Irritation: ACV is highly acidic and may irritate the throat if consumed frequently or in large quantities.
- Tooth Enamel Erosion: Over time, the acidity of ACV can weaken tooth enamel.
- Esophageal Injury: In supplement form, an ACV tablet that gets stuck in the throat may cause long-lasting pain due to the acid in the vinegar.
- Medication Interactions: ACV may interact with certain medications, including diuretics, insulin, and supplements like licorice and horsetail, potentially leading to low potassium levels.
Dosage and Safety
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. However, it's crucial to dilute ACV before consumption to minimize the risk of throat irritation and tooth enamel erosion.
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