Apple Cider Vinegar Gummies: Benefits, Safety, Pros and Cons
Apple cider vinegar (ACV) gummies are a convenient and more palatable way to consume ACV than drinking it in its raw, more acidic form. ACV gummies may offer similar benefits to ACV, but it’s important to know that there’s no specific research on ACV in gummy form.
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Apple cider vinegar (ACV) gummies are a chewable supplemental form of ACV.
Many people enjoy using these as a more convenient and much less acidic way to reap the purported benefits of ACV than drinking it in its liquid form.
ACV is vinegar made from fermented apples. Yeast is added to apple juice, which ferments the sugar into alcohol.
The alcohol is then converted to acetic acid by bacteria, which is responsible for the potent odor and flavor of vinegar.
There’s evidence to suggest that ACV has been used for various medicinal and culinary purposes for thousands of years.
In its raw form, ACV contains a culture of probiotic bacteria and enzymes referred to as “the mother,” which is thought to provide many of its benefits.
The mother of apple cider vinegar contains bioactive substances, including antioxidants. Some ACV gummies contain parts of this culture, while others do not.
ACV gummies sometimes contain botanicals or vitamins and are usually formulated with added sugar or another sweetening agent to reduce some bitterness.
They appear to most often contain doses of around 450–500 mg ACV per gummy.
Many of the potential health benefits from consuming ACV are presumed to stem from its acetic acid content, which is around 5–6%.
Are apple cider vinegar gummies effective? Unfortunately, it’s hard to say because there’s no research specifically on supplemental forms of ACV.
Still, given the evidence behind possible ACV benefits, it seems likely that as long as the supplement actually contains ACV, this could be another good way to consume it.
What’s more, a 2019 randomized controlled trial comparing the bioequivalence of vitamin D3 supplements found that gummies were able to raise serum vitamin D concentrations more significantly than tablets over time.
While this is a totally different supplement and may not translate to ACV gummies, it does demonstrate the potential that gummy supplements can be efficacious in providing their intended benefits to consumers.
Below are the potential benefits of ACV gummies, based on available research on raw ACV.
It’s important to note that even the research on raw ACV is limited and often involves animal or culture studies.
May Have Antimicrobial Properties
Raw ACV has been studied for its ability to inhibit the growth of various microbes.
One in vitro study found that ACV had effective antimicrobial activity against the bacteria Escherichia coli and Staphylococcus aureus, as well as the fungus Candida albicans.
This activity has even been observed in lab settings against strains of bacteria that are resistant to antibiotics.
ACV in its raw form is known to have antimicrobial properties, but this activity has not been verified for ACV in gummy form.
May Offer Heart Health Benefits
ACV may support heart health by promoting normal blood pressure, cholesterol, and triglyceride levels.
When one or any of these are elevated, it can increase your risk for heart attack, stroke, and heart disease.
One animal study among hypertensive rats found that vinegar supplementation significantly reduced systolic blood pressure. The researchers attributed the benefit to the acetic acid in the vinegar.
In a 12-week study, researchers found that people on a low-calorie diet who also consumed ACV experienced more weight loss than the placebo group and achieved lower total cholesterol and triglyceride levels.
The ACV group also saw significantly higher levels of HDL “good” cholesterol.
ACV may support heart health by promoting normal blood pressure, cholesterol, and triglyceride levels, but there is no evidence specifically around the use of ACV gummies for this purpose.
May Support Healthy Weight Loss
The main reason ACV is often thought to have a weight loss effect is that consuming it right before or alongside a meal has been reported to reduce appetite.
In a 2009 randomized controlled trial in Japan, participants either consumed 0, 1, or 2 tablespoons of ACV daily on a low-calorie diet.
Those who received ACV experienced a dose-dependent weight loss and reduced appetite compared to those who did not consume any.
Plus, these effects were not experienced when ACV was no longer consumed.
ACV may increase satiety and lead to weight loss in some people when used in conjunction with a calorie-restricted diet. However, more human research is needed to determine a cause-and-effect relationship and whether this also applies to ACV gummies.
May Promote Normal Blood Sugar Levels
There has been some research into the role of apple cider vinegar in reducing blood sugar levels. But there have only been a few small studies done so far.
For instance, a small study among eight people found that those who consumed vinegar with 6% acetic acid content before a meal had lower insulin levels after eating than those in the placebo group.
Other clinical trials have found that people who consumed ACV for 8–12 weeks experienced a slight reduction in blood glucose levels.
However, keep in mind that some ACV gummies contain added sugar or other sweeteners that could negate its blood sugar balancing effects.
Raw ACV consumed with meals may help reduce blood sugar levels and insulin response, but the effects are slight and have not been confirmed using ACV gummies.
I could not find any research studies that evaluated the potential safety concerns or side effects of consuming ACV gummies.
However, there is one case report of a 28-year old woman who consumed 32 tablespoons, a very large dose, of raw ACV daily for 6 years and developed osteoporosis, as well as low potassium levels and other blood abnormalities.
This was thought to be a result of minerals leaching from her bones to buffer the acidity in her blood from consuming so much ACV.
While this may not apply to ACV gummies, ingesting undiluted ACV in liquid form may also promote the erosion of tooth enamel.
For example, one 2012 case report discusses the severe dental erosion resulting from a 15-year old girl consuming one cup of straight ACV daily.
Again, these potential side effects have been reported with raw ACV and don’t automatically apply to ACV gummies. More research on gummies specifically is necessary.
As with any supplement, it’s best to speak with your doctor before adding ACV in the raw or gummy form to your health routine to make sure it’s safe and appropriate for you.
ACV gummies are a portable, more convenient, and palatable way to enjoy ACV discussed above.
They often contain other nutrients or compounds with potential health benefits as well, such as vitamin B12 or folate.
The main downside to ACV gummies, in my opinion, is that there’s no specific research to support their efficacy compared to raw ACV.
This leaves more uncertainty about the worth of the investment than many consumers would prefer.
More human research on ACV, in general, would be a helpful place to start.
When looking for ACV gummies to try, it’s important to have your priorities in mind just as you would when purchasing other supplements.
Some of the criteria you may want to look for include:
- Contains less than 3 grams of added sugar per serving
- Contains fewer than 20 calories per serving
- Contains the beneficial “mother” from ACV
- Offers an ACV dosage of 500 mg per serving, or the equivalent of approximately 2 tablespoons liquid ACV
- It does not contain artificial colors, flavors, or preservatives on the ingredient list
- It is free from allergens, such as wheat, milk, or soy ingredients
- It is free from gelatin (if it’s important to you to choose a vegan product)
- Has been third-party tested for quality, purity, and safety
It may not be possible to find an ACV gummy that meets all of your criteria.
However, having a few priorities in mind can help you choose an option that aligns the best with your needs and preferences.
There is some evidence that using supplemental doses of ACV in its raw, diluted form may offer antimicrobial, heart health, blood sugar, and weight loss benefits. However, the studies are small and often use animals or cultures.
It’s possible that ACV in gummy form may offer similar health benefits, but there’s no human research on gummies to confirm or dispute this.
Furthermore, while diluted ACV in supplemental doses appears to pose a low risk of serious side effects for most people, there are no studies on side effects of ACV gummies.
If you decide to add ACV gummies to your health regimen, look for ones that have been third-party tested, as this can help verify that they contain what is claimed.
Consider choosing ACV gummies that contain around 500 mg of ACV per serving, are free from artificial ingredients, and contain “the mother” bacteria.
Speak with your healthcare provider before taking ACV gummies or using raw ACV to ensure this is appropriate for you and any potential safety concerns are identified.
At WellnessVerge, we only use primary references for our articles, including peer reviewed medical journals or well-respected academic institutions.
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