Best Apple Cider Vinegar Gummies of 2022, According to Dietitians
Medically Reviewed by Anthony Dugarte, MD
Last Updated on December 20, 2021
Apple cider vinegar has many potential health benefits, but drinking it raw is not for everyone. Gummies are a great way to take ACV without the vinegar taste, but how do you choose the best one?
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Apple cider vinegar (ACV), made from fermented apples, has been used for centuries to flavor food and for its medicinal properties. (1)
The health benefits from ACV may be related to acetic acid, which results from the fermentation process and gives the vinegar its taste. ACV is about 5–6% acetic acid.
Raw apple cider vinegar also contains probiotics called the “mother.” This collection of bacteria and enzymes may be another reason behind the benefits of ACV, but there is not extensive research on the specific benefits of the “mother.” (2)
While studies remain small, possible benefits of ACV include: (3)
- Lower blood sugar
- Reduces oxidative stress
- Weight loss
- Lowers risk factors of heart disease
- Normalizes blood pressure
While raw, unfiltered ACV definitely has benefits, it can be difficult for some people to consume.
First, it doesn’t taste very good, especially if you don’t like the acidity of the vinegar.
Second, when consumed regularly over time, the acid in the vinegar may cause tooth decay.
Although you have to drink quite a large amount for this to happen, as the saliva does protect the enamel of the teeth from acids, it is unknown how much ACV can be consumed before the enamel of your teeth starts to break down.
With all these potential side effects, many brands have started making ACV Gummies as a tasty alternative for people to still get the benefits of apple cider vinegar.
Summary of Our Picks
Best overall: Goli Apple Cider Vinegar Gummies
Best organic: Mary Ruth’s Apple Cider Vinegar Gummies
Best budget pick: Zhou Nutrition Apple Cider Vinegar Gummies
ACV gummies are dietary supplements in gummy form that contain a certain amount of ACV. Depending on the brand, they may also include other vitamins, herbs, or nutrients.
The goal with ACV gummies is to provide a more palatable way to consume ACV.
Unlike raw ACV, gummies usually contain calories and some type of sweetener, either sugar or an artificial sweetener.
While the calories and sugar content are likely not terribly high for most brands, it may be a deal-breaker for some.
Also, some brands don’t contain the beneficial bacteria of the “mother” found in ACV, reducing the overall benefits.
Note that most of the research on ACV uses raw vinegar. There is no research on the benefits of ACV in powdered, capsule, or gummy form.
Nonetheless, gummies are an option for those who cannot tolerate the taste of raw vinegar or prefer to consume it in a more convenient way.
When I evaluate the ACV gummies on the market, this is the criteria I use:
- Dosage of 500 mg for 1–2 gummies or the equivalent of approximately 2 tablespoons ACV
- Less than 20 calories per serving
- Less than 3 g of added sugar
- Includes the “mother”
- No artificial flavorings, colorings, or preservatives
- Other beneficial ingredients added to the products, like probiotics, vitamins, or antioxidants
In addition to the list above, there are other criteria that you might want to consider that I did not specifically look at for my selections because I don’t feel that they are essential to a quality product.
If you are concerned with the ingredients in the product, you may also want to consider a product that has been third-party tested. Third-party testing means that the company invested in having someone test their product to ensure accuracy and safety.
If this is important to you, look for products that are NSF International or USP certified. I could not find ACV gummies that were third-party tested in my search, but they may exist.
To pick the ACV gummies for this list, I evaluated each brand based on the following factors:
- Brand Reputation: Does the brand have a good reputation in the industry? Are the products made in a certified Good Manufacturing Practices facility?
- Professional Involvement: Are there healthcare professionals involved with the brand?
- Supported by Research: Is the brand committed to research? Is the product designed with the latest research in mind?
- Price: Is the price of the product comparable to other similar products?
- Sugar and added ingredients: Is the product free of too much added sugar (more than 3 grams per serving), sweeteners, or artificial ingredients?
Taking all of these aspects into consideration, below is a list of product suggestions that match my criteria.
- Low in sugar
- Contains many other beneficial ingredients
- Contains the “mother”
- Vegan and allergen-free
- Not third-party tested
- Not fully sugar-free
- Not 100% organic
- High dosage recommended, which may be unnecessary
Goli claims to be the first ACV gummy on the market – I could not verify if this is true.
Each Goli gummy contains 500 mg ACV, but the manufacturers recommend taking up to 6 per day. Some studies do use higher dosages, but the recommended amount is 500 mg or 2 tbsp. I do not recommend exceeding this amount.
Each gummy is 15 calories and only 1 gram of sugar.
I like that they contain additional beneficial ingredients, like beetroot, apples, and pomegranate, which add to the antioxidant content of the gummies.
They also added some additional B vitamins and fiber, which everyone needs more of in their diet.
These gummies do contain the “mother,” which means they may also have probiotics. Goli ACV gummies are vegan and free of common allergens.
The only downside of these gummies is that they are not third-party tested. While they use many organic ingredients, they are not 100% organic.
But Goli has many other quality certifications for their products like non-GMO certified, cruelty-free, and Kosher.
Goli can also be found widely at most grocery stores and pharmacies, making it easily accessible to most.
Price: $19 for 60 gummies ($0.32 per gummy)
The Bottom Line: Goli Apple Cider Vinegar Gummies is a popular option. They contain additional beneficial ingredients, which increase the nutritional value.
- 100% organic, vegan, and non-GMO
- Other beneficial ingredients
- Contains the “mother”
- Not third-party tested
- Not sugar-free
Mary Ruth’s ACV Gummies met all of my criteria for a quality ACV gummy product.
Two gummies contain 15 calories, 2 grams of sugar, and provide 500 mg of ACV. They also contain the “mother,” which may provide additional benefits and probiotics.
They are 100% organic, vegan, and non-GMO.
For sweeteners and coloring, Mary Ruth uses beetroot and pomegranate juice. These two ingredients add additional nutrients and antioxidants to the gummies.
While Mary Ruth’s website talks about third-party testing of other products in their line of supplements, it does not seem that the ACV gummies have been third-party tested.
Lastly, they do offer a 90-day money-back guarantee.
Price: $13.46 for 30 gummies ($0.44 per gummy)
The Bottom Line: Mary Ruth’s ACV Gummies are a low-sugar, 100% organic choice when looking for a gummy product.
- Less expensive than similar products
- Organic, vegan, and non-GMO
- Contains the “mother”
- Simple formula
- Slightly higher in sugar
- Not third-party tested
Zhou Nutrition ACV Gummies are some of the simplest of the products I reviewed and also the cheapest.
They are organic, made with the “mother,” vegan, and non-GMO. They are not third-party tested.
Zhou gummies contain 500 mg of ACV and do not have a lot of other added ingredients other than sweeteners.
They are slightly higher in sugar (3 grams of added sugar) and therefore also slightly higher in calories (20 calories for two gummies).
If you are taking ACV gummies for reasons other than blood sugar control, these can still be a cost-effective, solid choice.
Price: $12.99 for 30 gummies ($0.43 per gummy)
The Bottom Line: Zhou Apple cider vinegar gummies are a solid choice for a relatively inexpensive organic product. If you are concerned about sugar intake, I would recommend a product with less added sugar.
Frequently Asked Questions
Do ACV gummies work?
While there is some research on the benefits of drinking ACV, there is no research on using it in a gummy form. Any claimed benefits of ACV gummies are based on the research on raw ACV. Therefore, I would be hesitant to say ACV gummies “work” until research on ACV gummies is available.
When should I take ACV gummies?
ACV is usually recommended to take on an empty stomach, but there are no rules for when to take the gummies.
Some people take them with meals to improve digestion, whereas others use them to avoid snacking in the afternoon.
The best thing to do is take them consistently when you will remember to do so.
Always follow the directions on the bottle when taking any supplements.
Who should avoid ACV gummies?
While there is minimal research on side effects or even the benefits of ACV gummies, we do know some of the potential side effects of ACV.
ACV may slow gastric emptying, which can be problematic for those with a medical condition called gastroparesis. (4)
Slowing of digestion can also concern those with diabetes, as it can throw off the blood sugar spike that occurs after meals, lowering blood sugar too much.
Drinking vinegar may also cause nausea in some people, but it is unclear if this same side effect would apply to gummies. (5)
There is also one case of excessive ACV consumption causing low potassium levels and bone loss, but this may not be the case if you stick with the normal dosage. (6)
Overall, ACV gummies are likely safe for most people. You should avoid them if you are allergic to any of the ingredients in the product.
Always speak to your doctor before taking any dietary supplements.
What is the optimal dosage for ACV gummies?
Most gummies contain about 500 mg of ACV or the equivalent of about 2 tablespoons of vinegar. This is the standard dosage for general wellness.
But since there are no studies available on gummies specifically, it is unclear if they have the same beneficial effect.
Gummies do likely offer more protection against tooth enamel damage that might occur from the acidity of the vinegar and may cause less nausea or reflux.
This may make them a better option if you want to try ACV for overall health.
Do ACV gummies help you detox?
No, probably not. ACV in liquid or gummy form doesn’t have any specific detoxification properties.
The best way to “detoxify” is to stop putting toxins, like alcohol and processed foods, into your body and allow your detoxification organs to do their job.
Do ACV gummies help you lose weight?
Possibly, when paired with a healthy diet and exercise.
One small study found that adding 2 tablespoons of ACV helped lower body mass index, waist circumference, and blood triglycerides over a 12-week period. (8)
It is believed that ACV may help control appetite, reducing calorie intake.
But this study used vinegar, not gummies. So, it is difficult to know if these results will translate to gummies.
Consuming gummies is just adding additional calories and sugar to your diet. While 15–30 calories from a couple of gummies likely won’t stall your weight loss, extra calories can add up.
Can ACV gummies improve digestion?
Maybe. The ACV gummies reviewed above do contain the mother, which provides probiotics, which could aid digestion.
Raw ACV does help slow down digestion, but it is unclear if this applies to gummies as well.
Do ACV gummies help control blood sugar?
ACV may help regulate blood sugar and improve insulin sensitivity. (10)
It may also slow digestion, which slows down the movement of carbohydrates into the bloodstream.
Acetic acid is also able to block enzymes that help digest starch, leading to a slower increase in blood sugar after eating. (11)
But does this translate to gummies? It is unclear since no research has been done on blood sugar control with gummies.
Some of the ACV gummies not only contain ACV but also added fiber. Both of these may help regulate blood sugar.
But on the flip side, most ACV gummies contain some sugar, even if it is just a small amount, which can raise blood sugar.
If you want to try ACV for blood sugar control, I would consider just taking a shot of raw vinegar or adding it to flavor salads and other dishes.
While ACV in gummies, capsules, or liquid may provide some benefits, the research is not all that convincing.
Adding ACV in any form to your diet is likely not going to change your weight, blood sugar, or digestion on its own without other lifestyle changes.
That being said, it is likely a safe supplement for most people, and there is little risk in taking it.
When choosing an ACV gummy, be aware of the sugar content, artificial colorings, and additional ingredients that may be harmful.
I see no harm in trying ACV gummies if you want, but it is my professional opinion that you would do better spending your money on raw apple cider vinegar, which would be cheaper and more versatile.
At WellnessVerge, we only use primary references for our articles, including peer reviewed medical journals or well-respected academic institutions.
- Vinegar: Medicinal Uses and Antiglycemic Effect:
- Bioactive components of mother vinegar:
- Varieties, production, composition and health benefits of vinegars: A review:
- Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar:
- Influence of the tolerability of vinegar as an oral source of short-chain fatty acids on appetite control and food intake:
- Hypokalemia, Hyperreninemia and Osteoporosis in a Patient Ingesting Large Amounts of Cider Vinegar:
- Examination of the antiglycemic properties of vinegar in healthy adults:
- Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects:
- Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial:
- Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes:
- Acetic Acid Suppresses the Increase in Disaccharidase Activity That Occurs during Culture of Caco-2 Cells: