Apple cider vinegar (ACV) has been used for centuries as a natural remedy to treat a myriad of diseases and health problems. Despite the research-backed health benefits associated with apple cider vinegar, some remain skeptical. (rightfully so!)
In addition to skepticism, many people avoid drinking it because it can damage your insides, and, honestly, it tastes gross!
As the demand for these yummy gummies continues to skyrocket, you may be questioning if you should incorporate Apple Cider Vinegar gummies into your daily routine.
Are Apple Cider Vinegar gummies (actually) good for you? What is the best gummy brand? Should you jump on the gummy supplement train? Today, I will be discussing the research behind the health benefits of apple cider vinegar, the top brands in the industry, and the best form of supplemental Apple Cider Vinegar.
But First, What Is Apple Cider Vinegar?
In short, apple cider vinegar is fermented apple juice. It is made by crushing apples and combining its juice with yeast to form alcohol. Next, bacteria is added, and it’s further fermented to acetic acid-- the primary compound of ACV.
You may notice different types of apple cider vinegar. Some may appear clear, and others may appear cloudy. The cloudy look of raw, unfiltered ACV is attributed to the “mother.”
The mother provides most of the health benefits associated it and is composed of acetic acid and beneficial bacteria. It contains proteins, healthy enzymes and may have a probiotic effect in the body to promote healthy digestion.
It's is also high in polyphenols and antioxidants to help protect our bodies against cell damage.
I'm not a big fan of taking the "shots" and I don't really like it in salad dressings either. The great news, is that you can now take this dietary supplement in a gummy form, and the best acv gummies taste delicious, they're gluten free and they could help with weight management.
What Are the Benefits of Apple Cider Vinegar Gummies?
Like other gummy vitamins, users of Apple Cider Vinegar gummies report health benefits, including
- Improves Weight Management and weight loss
- Heart health
- Improved blood sugar
- Better gut health
- Supports healthy immunity function
But is there research to back these claims if there (actually) are apple cider vinegar gummies benefits?
Let’s dive in and discuss the science-backed benefits of apple cider vinegar gummies.
#1: Weight Loss
One of the best things about taking ACV for weight loss is that it has very few calories (~3 calories/tablespoon).
Many proponents of apple cider vinegar gummies claim that it helps reduce appetite to promote weight loss.
Despite many skeptics, there are studies to support the effectiveness of apple cider vinegar gummies for weight loss-- we will dive more into these studies a little bit later.
However, as with any supplement, there is no magic pill to shed unwanted pounds (If there were, believe me, I would be the first in line!). Just as you cannot out-exercise a bad diet, you cannot take apple cider vinegar without changing your diet and expect significant weight loss.
#2: Lowering Blood Sugar
Although this may be particularly important for those with diabetes, having low and controlled blood sugar can benefit anyone by reducing cravings.
Surprisingly, there is research to support ACV for reducing blood sugar. In one older study in healthy individuals, vinegar consumption reduced blood sugar by 31.4% after eating 50 grams of white bread.
Another study on participants with diabetes found that consumption of just two tablespoons of apple cider vinegar before bed led to a 4% reduction of fasting glucose the next morning.
#3: Promoting Heart Health
While ACV may not cure heart disease, studies have linked intake to reducing biomarkers associated with the disease.
According to one animal study in hypertensive rates, ACV intake significantly reduced blood pressure.
Another study found that individuals on a low-calorie diet not only lost more weight but had a reduction in triglycerides and increased HDL (the good cholesterol!) compared to the control group.
#4: Supports Gut Health
Although there is little research to back it up, anecdotal reports suggest ACV may be a natural treatment for digestive issues.
Due to the fermentation process, it is a probiotic food, but there is not enough research to classify it as a probiotic. Still, its acidic nature can help your stomach break down food and reduce bloating.
It also has anti-microbial properties that can help balance bacteria in our gut. Since most of our immune system lies in the gut, this may also promote a healthy immune function.
Why Choose an Apple Cider Vinegar Gummy vs Liquid or Pills?
With so many brands now carrying ACV gummies, it’s almost a no-brainer to choose a delicious gummy over liquid or pills.
Plus, liquid ACV can destroy your tooth enamel and can result in an expensive trip to the dentist.
While there has been little research to back up the benefits behind apple cider vinegar gummies, there are many studies to back up the effectiveness of ACV itself.
As long as your gummy of choice is high in quality, I do not see why these benefits would not apply to gummies in the same way.
What Are The Main Apple Cider Vinegar Gummies Side Effects
Though there are some side effects from taking too much apple cider vinegar, the side effects associated with the gummy form are typically rare and very mild. However, some users complain about abdominal discomfort or diarrhea.
To minimize the risk of unpleasant side effects, choosing a high-quality, clean supplement is vital. You should also always speak to your healthcare provider beforehand to discuss any potential medication interactions.
Do Apple Cider Vinegar Gummies Help You Lose Weight?
Now it’s time to circle back and answer the burning question: Are ACV gummies legit for weight loss?
Despite the naysayers, there are studies to support the use of ACV for weight loss.
According to one Japanese study over three months, obese individuals who consumed 1-2 tbsp of apple cider vinegar lost significantly more weight and body fat than the control group. The study concluded that ACV might prevent metabolic syndrome by reducing weight in those with obesity.
Although there is little scientific evidence, many people also report decreased appetite when taking ACV before meals.
Apple Cider Vinegar Gummy Recommendations: What Brands to Choose and Why
It is essential to select these gummies from a brand you can trust.
After researching, we’ve ranked three of the most popular brands of gummies to help you decide which is the best apple cider vinegar gummies:
Goli is the founder of the world’s first apple cider vinegar gummies, and they remain an industry leader today.
Each tasteful gummy packs in 500 mg of apple cider vinegar, equivalent to 2 teaspoons or 10 mL. Goli recommends that adults take 1-2 gummies up to three times a day.
Goli ACV Gummies may promote:
- Heart health
- Cellular energy production
- Immune health
- Healthy nutrient metabolism
- Healthy nervous system
- Overall good health
Goli’s gummies are non-GMO, vegan friendly, and free of artificial ingredients.
In addition to containing the “mother,” Goli ACV Gummies contain vitamins B9 and B12 to sneak in extra health benefits.
Vitamin B9 (folic acid) is essential for overall health and supports healthy immune function and metabolism.
If you’re deficient in Vitamin B12, supplementation may promote a healthy nervous system, improved immune function, healthy skin, and increased energy.
Goli ACV gummies cost $19 per bottle, and they give serious discounts if you purchase in bulk.
Similar to Goli, these gummies are fortified with additional vitamins. Essential Elements takes things a step further by adding vitamins B6, B9, B12, and iodine.
Each apple flavored gummy comes straight from the mother to ensure quality and is non-GMO, gluten-free, dairy-free, soy-free, and vegan.
Each serving of two gummies contains 1000 mg of ACV, and Essential Elements recommends one serving daily.
In addition to the benefits of vitamins B9 and B12 discussed above, vitamin B6 promotes a healthy cognitive function and improves mood, and iodine supports a healthy thyroid function.
Essential Elements ACV Gummies may:
- Improve energy levels
- Improve cognitive function
- Promote cardiovascular health
- Reduce overeating and promote weight loss
Essential Elements ACV Gummies cost $24.99 per bottle, with discounts offered for bulk purchases.
If you’re looking for a one-stop shop to purchase organic, sustainable supplements, Future Kind has you covered.
In addition to their popular ACV gummies, they also carry a wide range of vegan supplements ranging from collagen boosters and protein to vitamins and mineral supplements.
Future Kind Vegan Organic ACV Weight Loss Gummies may:
- Support healthy digestion
- Support a healthy weight
- Support your anti-inflammatory function
Each serving of 2 gummies contains 500 mg of organic apple cider vinegar. Future Kind recommends one serving daily.
Their vegan gummies are non-GMO and do not contain gluten-wheat soy, sugar, salt, animal derivatives, artificial colors, or preservatives.
Future Kind’s Vegan Organic ACV Weight Loss Gummies cost $21.24 each. Similar to the other brands mentioned, they also offer bulk pricing.
Final Thoughts: Do Apple Cider Vinegar Gummies Work?
I think Apple Cider Vinegar gummies could be a great addition to your daily routine. They have a low risk of side effects, and there is both scientific and anecdotal evidence to support many health benefits associated with this dietary supplement.
If you decide to try them, be sure to do your research and select a high-quality product to fully benefit. Use our list above to help you out.
As with anything else, I believe everyone benefits differently from supplements. Adding this supplement to your diet may give you the extra boost you’ve needed to reach your health goals, but it's not guaranteed.
If you’re looking into trying apple cider vinegar, you now know the benefits they can provide for your overall health and wellness, and, gummies are definitely the tastiest route to go!