There are two questions I am asked regarding apple cider vinegar gummies. Are they a waste of money? Apple cider vinegar gummies versus liquid? With the recent popularity of influencers pushing apple cider vinegar gummies, it can be a confusing topic. Apple cider vinegar has amazing health benefits, especially for gut health. As for the gummies, are they effective enough or should you save your money? In this article, I discuss why you shouldn’t waste money on apple cider vinegar gummies. You are basically paying for high-priced candy.
Save your money honey. Just buy the liquid form of apple cider vinegar. My recommendation is Bragg organic apple cider vinegar. When I tell you to run away from anyone pushing the gummies on you, it’s because I know they don’t care that there is no scientific evidence backing their claims. They are only trying to take your hard-earned money for “candy” while playing on your fears. Want to lose weight, heal your gut, fix your blood sugar issues? Yes, studies have shown that regular apple cider can improve those areas, but none of those studies are on the supplements, rather instead on the apple cider vinegar itself.
APPLE CIDER VINEGAR BENEFITS
Apple cider vinegar has been used for centuries for all sorts of medicinal uses. A lot of people notice that apple cider vinegar seems to help with better digestion. The reason for this is because the acid will help people who have lower stomach acids digest their foods. There have been several studies that indicate the health benefits of ACV. One study found that by adding apple cider vinegar into the diets of rats the result was lower bad LDL cholesterol levels and it raised the good HDL levels (1).
One of the biggest selling points the supplement industry makes on these gummies is weight loss. Let me first start out by saying. There is never any magic pill that will help you lose weight or change your relationship with food. I truly believe in making lifestyle changes that heal your body naturally, holistically, and in a healthy way.
We all know we should be moving our bodies more, eating more fruits, vegetables, fiber, and drinking more water. All of these are proven ways to improve your health, lose weight naturally, and gain a better relationship with food. Trust me when I say you will feel a world of difference by implementing healthy habits into your everyday life. I am all about eating your nutrition, not eating your supplements.
With that being said, there is evidence that apple cider vinegar can be beneficial to weight loss (2). The evidence is still pretty limited. Keep in mind that the FDA does not regulate these supplements. Studies that tout the benefits are linked to the actual vinegar, not any of these supplements specifically. Just another reason to be aware of what you are putting into your body.
APPLE CIDER VINEGAR DRESSINGS
It is far better to eat a delicious fiber-filled salad with ACV dressing on top than choosing to eat a sugar-laden gummy followed by a fast food meal. The benefits of learning to fuel your body properly while gaining phytonutrients, antioxidants, vitamins, and minerals far outweigh taking a supplement that is not regulated by the FDA.
It is quite easy to make a simple vinaigrette of olive oil and apple cider vinegar. Plus there are so many choices in the grocery store now to get a ready-made salad dressing made with apple cider vinegar. If you want to make one at home, try my delicious orange rosemary vinaigrette.
SUGARY SNACK OR UNREGULATED SUPPLEMENT?
Back to the gummies. One of the big selling points for the apple cider vinegar gummies is that they help to regulate blood sugar levels. One popular selling gummy, states that you need to take 6 gummies a day and each gummy contains one gram of sugar per gummy. That’s a total of an extra 6 grams of unnecessary sugars a day. You could simply take a tablespoon of apple cider vinegar diluted in water a day, saving you on the extra sugar and money.
The sugar-free gummies for sale are just as bad because they contain sugar alcohols. Sugar alcohols can be quite difficult to digest, especially for people suffering from gut issues. The body has a difficult time digesting sugar alcohols. This can result in unwanted side effects such as gas, bloating, and even diarrhea. If you suffer from irritable bowel syndrome (IBS) or are on a low FODMAP diet, then you should definitely avoid sugar alcohol.
LABELING & FDA APPROVAL?
One popular apple cider vinegar gummy contains roughly 500 mg of apple cider vinegar, which is equivalent to taking two teaspoons, 10 ml of apple cider vinegar. Studies indicate that one should take 15-30 ml ACV per day for weight loss, 20 ml for blood sugar regulation. (3) However, it should be noted that there is no indication that the gummies have the same property make-up as the liquid form of ACV. One study also showed a clear indication that labels were inaccurate when it comes to ingredients with apple cider vinegar pills. The inconsistency and inaccuracy in labeling recommended dosages, and unsubstantiated health claims make it easy to question the quality of the products (4). The amount of apple cider vinegar in each gummy varies from brand to brand and seems rather inconsistent. Again, the gummies are not regulated by the FDA.
Sure they might taste yummy, but then why not just go buy some delicious tasty gummy candy instead? They taste good because of the sugar they contain. I have heard people say they have more energy after eating these gummies. Oh, you don’t say. Well, it probably has something to do with the vitamin B12 that is added to most of these gummies, or even the surge of energy from consuming sugar. Sorry to anyone who truly loves these gummy candies. If you are seriously lacking in energy then please see your doctor for thorough blood work that includes your vitamin and mineral intake levels. If deficient in a particular vitamin, then add in foods that are rich in those particular vitamins and minerals, in addition to any other necessary vitamin supplements that your doctor prescribes for you.
It is also far too easy for someone to consume too many of these gummies because they taste like candy. Studies have not been done on the long-term effects of these unregulated supplements. What’s to stop someone from believing more is better? The long-term effects of ingesting high amounts of acetic acid have widely been reported as causing hemolysis and hepatic dysfunction. Acetic acid is the main active component of apple cider vinegar. There were reports of a child who suffered liver dysfunction following ingestion of just small amounts of acetic acid (5). It is always best to keep bottles of vinegar out of the reach of children. The same is said of tasty apple cider vinegar gummies.
In the end, I hope that you make an informed decision before purchasing anything that is not FDA approved. Take advice from professionals who have taken the time to look at the research studies surrounding any dietary supplements. It is very easy to make unsubstantiated claims on supplements by going after people’s pain points. There are no magic pills. We all know the drill. More movement, increase water intake, eat your fruits, veggies, and fiber. Those healthy habits will do more for your body than any “candy pill” can.
Connect and Let’s Discuss Apple Cider Vinegar Gummies!
I would love to hear if you have ever tried any of the apple cider vinegar gummies on the market? You can also connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
- Shishehbor F, Mansoori A, Sarkaki AR, Jalali MT, Latifi SM. Apple cider vinegar attenuates lipid profile in normal and diabetic rats. Pak J Biol Sci. 2008 Dec 1;11(23):2634-8. doi: 10.3923/pjbs.2008.2634.2638. PMID: 19630216.
- Solaleh Sadat Khezri, Atoosa Saidpour, Nima Hosseinzadeh, Zohreh Amiri. 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, Journal of Functional Foods, Volume 43 2018, Pages 95-102, ISSN 1756-4646, https://doi.org/10.1016/j.jff.2018.02.003.
- Kondo T, Kishi M, Fushimi T, Ugajin S, Kaga T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43. doi: 10.1271/bbb.90231. Epub 2009 Aug 7. PMID: 19661687.
- Hill LL, Woodruff LH, Foote JC, Barreto-Alcoba M. Esophageal injury by apple cider vinegar tablets and subsequent evaluation of products. J Am Diet Assoc. 2005 Jul;105(7):1141-4. doi: 10.1016/j.jada.2005.04.003. PMID: 15983536.
- Yeshayahu Yonatan, Engelhard Dan. Systemic manifestations following ingestion of small amounts of acetic acid by a child, The American Journal of Emergency Medicine, Volume 25, Issue 6, 2007, Pages 738.e1-738.e2, ISSN 0735-6757, https://doi.org/10.1016/j.ajem.2007.01.015.