Though drinking ACV has been associated with several possible benefits, more research is needed to determine how ACV gummies may affect health.
Apple cider vinegar gummies are dietary supplements that contain ACV concentrate and other ingredients like vitamins and fruit extracts.
Companies that produce ACV gummies claim that consuming these supplements can support your immune function, promote weight loss, and enhance your ability to regulate your blood sugar.
These claims helped make ACV gummies a popular and profitable health supplement. However, most of these supposed benefits appear to be exaggerated or unfounded in recent studies.
A 2021 review of 9 studies found that ACV consumption reduced total cholesterol and fasting blood sugar.
However, further analysis showed that the reduction in fasting blood sugar was only significant in participants with diabetes.
Additionally, taking ACV for more than 8 weeks may be necessary to see a meaningful benefit on blood sugar and total cholesterol levels.
The studied ACV doses ranged from 0.5 to 26 ounces (15–770 mL) per day. This is not comparable to taking common ACV gummy supplements containing 500 milligrams (mg) of ACV powder per gummy.
Interestingly, a small, randomized control study published in 2020 found that vinegar supplements do not have the same effect on blood sugar as liquid vinegar.
The study showed that the liquid vinegar resulted in a 31% greater reduction in post-meal blood sugar compared with the control and whole vinegar tablets. Liquid vinegar also proved more effective than the vinegar tablets dissolved in water.
All this suggests that ACV supplements don’t have the same effect on blood sugar as drinking ACV.
There are no current studies investigating the effects of ACV gummies on blood sugar. Also, keep in mind that ACV gummies may often contain added sugar — which can impact your blood sugar levels.
A 2018 study suggests potential weight loss benefits for people who consume at least 1 ounce (30 ml) of organic liquid ACV — not ACV gummies.
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More comprehensive research is needed before suggesting that ACV gummies offer any help in weight management.
Any supposed health benefits of ACV gummies may come from the added vitamins and minerals in the supplement.
For example, if you’re low in vitamin B12 and consume B12 in the form of ACV gummies, this may help increase your body’s B12 levels.
However, even though you need B12 and other B vitamins to stay energized and combat fatigue, you might be disappointed to discover that ACV gummies may not boost your energy as advertised.
You’ll get similar or better results from taking a B complex vitamin every day. The same can be applied to the other vitamins and minerals that have been added to ACV gummies.
Furthermore, claims that ACV gummies help your body detox or boost your immunity remain unfounded.
Many ACV gummies advertise that added fruit extracts provide significant antioxidant effects. However, most ACV gummies contain trace amounts of these ingredients — likely too low to offer you any health benefits.
Some studies show that taking beetroot and pomegranate juices — ingredients in many ACV gummies — can help reduce markers of inflammation.
However, to see any anti-inflammatory benefits, you would need to consume far more than the 40 microgram (mcg) dose provided by many ACV gummies.
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The scant vitamin and mineral contents in ACV gummies may contain the right compounds to support your health, but they contain a fraction of the necessary servings for you to see any obvious health benefits.
Claims that these supplements offer support with your blood sugar levels, weight loss goals, inflammation, detoxification, and energy levels remain unfounded.
Although there’s some evidence that drinking ACV may help reduce blood lipid levels and blood sugar levels in some people, these findings can’t be applied to ACV supplements or gummies.
You may find it best to focus on evidence-based ways to improve your health, such as following a nutrient-dense diet, properly managing medical conditions, and staying active.
