The allure of a simple solution to weight loss has fueled the popularity of various supplements, including apple cider vinegar (ACV) gummies. These gummies promise the potential health benefits of ACV without the harsh taste of the liquid form. But do they live up to the hype? This article delves into the science, reviews, and realities surrounding ACV gummies for weight loss.
The Claimed Benefits of Apple Cider Vinegar
Some proponents of apple cider vinegar suggest it offers several health benefits, including weight loss, blood sugar regulation, and cholesterol reduction. These claims stem from the properties of acetic acid, the main component of vinegar, which is created when bacteria converts the ethanol to acetic acid.
- May Lower Blood Sugar Levels: A 2019 review suggests that taking ACV has been shown to improve blood sugar levels among healthy individuals and patients with diabetes.
- May Reduce Cholesterol: Studies suggest ACV may positively impact lipid profiles and glycemic parameters.
- May Help With Weight Loss: A 2009 trial indicated that daily vinegar consumption (not specifically ACV) resulted in modest weight loss (2 to 4 pounds) over three months, along with lower triglyceride levels. A more recent study showed that participants on a restricted calorie diet who consumed ACV lost more weight than those who didn't.
Apple Cider Vinegar Gummies: A Convenient Alternative?
Apple cider vinegar gummies are a dietary supplement designed to offer the potential benefits of ACV in a palatable form. The mother in ACV supplements refers to the combination of yeast and bacteria that occurs during the fermentation process required to make apple cider vinegar.
Janese Laster, M.D., a quadruple-board certified physician specializing in nutrition and a Forbes Health Advisory Board member, notes, "If a patient is already taking [ACV gummies] and feels they are helping, I do not think it will be harmful."
Examining the Evidence: Do Weight Loss Gummies Work?
The effect of ACV on weight loss isn’t fully understood, but there is evidence to support that AVC may increase fat metabolism and promote fullness.
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In one research review, people with obesity who took ACV daily for 12 weeks saw a weight reduction of 1.6 kilograms. However, within 4 weeks of stopping the vinegar, their weight and waist circumference returned to their pre-research participation weight and size. Researchers noted that there are limited human trials and research limitations, indicating that more research, especially human trials, is necessary.
Weight loss gummies are one of many types of weight loss supplements you can find at almost any drugstore. Weight loss gummies claim to burn fat, suppress appetite, and otherwise support the quest to shed pounds. The idea is that taking the gummy may help support your other weight loss efforts like diet and exercise.
Popular ACV Gummy Products: A Closer Look
Several ACV gummies are available on the market, each with its own blend of ingredients and customer reviews. Here are a few examples:
- Goli Apple Cider Vinegar Gummy Vitamins: These gummies contain ACV and vitamin B12, claiming to support metabolism, digestion, and appetite suppression. Reviewers often praise the taste and quality. Some notice an increase in energy, but not necessarily a change in weight.
- Nobi Green Tea Fat Burner Gummies: These gummies contain green tea extract, garcinia extract, raspberry ketones, green coffee bean extract, and caffeine. They claim to help burn calories and fat, support metabolism, and suppress appetite. Some reviewers report increased energy and modest weight loss, while others experience no weight change.
- Hydroxycut Gummy Vitamin: These gummies contain vitamins and minerals along with Coffea robusta extract. The manufacturer cites a study suggesting participants lost about 5 pounds more than the control group over 60 days. Some reviewers say these gummies help suppress appetite, while others report side effects like headaches or jitteriness.
Keto Weight Loss Gummies
Keto weight loss gummies like Vitalena Nature’s Keto Burn Gummies contain exogenous ketones. Exogenous ketones induce a similar but different metabolic state than that of naturally occurring ketones. More research is needed to determine their effect on ketosis and weight loss.
Potential Risks and Side Effects
While most people can safely consume small amounts of commercial apple cider vinegar, there are potential risks to consider. Apple cider vinegar is highly acidic and may irritate the throat if consumed frequently or in large amounts. Over time, acidic drinks can weaken tooth enamel. In supplement form, an ACV tablet that gets stuck in your throat may cause long-lasting pain due to the acid in the vinegar.
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Apple cider vinegar may also interact with certain medications, including diuretics, insulin, licorice, and horsetail, potentially leading to low potassium levels. Too much ACV can also cause heartburn, esophageal mucosal damage or reduce gastric emptying into the small intestine, adds Dr.
The risk of side effects when consuming ACV is low, but again, research is lacking on ACV gummies specifically. When taking apple cider vinegar gummies, always pay close attention to the dosing instructions on the supplement’s label-and never take more than the recommended amount. “If you find yourself sensitive to the stomach when you take it [apple cider vinegar] on an empty stomach, then you may need food,” says Amidor.
Important Considerations Before Taking ACV Gummies
- Consult a Doctor: Speak with a doctor before trying weight loss gummies, especially if you are pregnant or have underlying health conditions. They can help you assess potential risks and interactions with medications.
- Supplements are Not Regulated by the FDA: The Food and Drug Administration (FDA) does not approve weight loss supplements before sale. They have found hundreds of supplements on store shelves that contain potentially harmful ingredients.
- Be Wary of False Promises: The FTC warns consumers about weight loss supplements. Before buying a supplement, consider false promises. If a product says you’ll lose 30 pounds in 30 days without diet or exercise, it’s likely a red flag. The same red flag applies to promises that a product will work for everyone or take weight off permanently.
- Beware of Fake Success Stories: Scammers may use images that do not belong to them or steal logos from news organizations to promote their products. Some “before” and “after” images may even be altered to exaggerate weight loss.
The Importance of a Holistic Approach to Weight Loss
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.
“I don’t routinely recommend it as a smoke and gun because the simple diet and lifestyle changes are what is most important,” notes Dr. Laster.
Liquid ACV vs. Gummies
Apple cider vinegar in liquid form is a more concentrated form of acetic acid, and may be more effective than gummies.
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“Then [I recommend they] look for a liquid over a gummy and look for a label that says raw, unfiltered, USDA certified organic," notes Dr. Laster.
The Verdict: Are ACV Gummies Worth It?
Whether or not weight loss gummies work is up for debate. The same goes for other weight loss supplements. At best, supplements provide a minimal or modest boost to weight loss efforts, according to the National Institutes of Health (NIH). At worst, they provide no benefit whatsoever.
The only FDA-approved weight loss supplement is alli, which contains orlistat. It blocks approximately 5% of fat consumed. The manufacturer explains that for every 5 pounds of weight you lose, alli may help you lose at least 2-3 pounds more.
Real-World Examples: Separating Fact from Fiction
- Oprah's Weight Loss Gummies: Oprah went on record last year explaining that her name was used without her permission to promote Great Results Keto AVC Gummies. This product has 3.2 out of 5 stars on Amazon. Most recent reviews say the gummies do not work.
- Adele's Weight Loss: In a 2021 interview with British Vogue, Adele explains that she lost 100 pounds by exercising. She says she works out 2-3 times a day - weights in the morning, hiking or boxing in the afternoon, and additional cardio in the evening.
- Rapid Weight Loss: Losing 20 pounds in a month is not realistic for most people. Centers for Disease Control (CDC) experts recommend losing weight through diet and exercise at a rate of 1-2 pounds a week.