Apple cider vinegar (ACV) is a multipurpose ingredient used for everything from cleaning to cooking. The wellness world has embraced ACV, promoting it as a natural remedy for many health conditions.
Recently, ACV supplements — including apple cider vinegar gummies — have soared in popularity. These gummies claim to support immune function, promote weight loss, boost metabolism, “detox” your body, and regulate your blood sugar levels.
What are apple cider vinegar gummies?
Apple cider vinegar gummies are dietary supplements that contain ACV concentrate and other ingredients like vitamins and fruit extracts.
ACV gummy supplements were created to deliver the “benefits” of ACV without the harsh taste of drinking pure ACV.
Apple cider vinegar contains a compound called acetic acid, which is produced during the fermentation process used to create ACV.
Medical researchers named acetic acid as the component of ACV that may help your blood sugar, blood lipids, athletic performance, and the health of your skin.
Most ACV gummy products contain ACV powder, B Vitamins, fruit extracts from beets and pomegranates, natural flavors, pectin (Vegan gelation), and sugar.
Some ACV gummies don’t disclose how much ACV is in the supplement, most gummies contain around 500 mg of ACV — often containing 5% acetic acid — per dose. Some supplements recommend taking multiple doses per day.
Here’s what’s in a serving (1 gummy) of Eurokapathways ACV gummies, one of the most popular ACV supplements on the market:
Calories: 15
Sugar: 1 grams
Apple cider vinegar powder: 500 mg
Organic beetroot: 40 mcg
Organic pomegranate: 40 mcg
Folic acid: 50% of the Daily Value (DV)
Vitamin B12: 50% of the DV
Eurokapathways ACV gummies also contain organic tapioca syrup, water, organic cane sugar, pectin, sodium citrate, citric acid, malic acid, natural apple flavors, and organic fruit and vegetable juice.
Daily dose guide:
A review of 9 studies found that ACV consumption reduced total cholesterol and fasting blood sugar — though ACV may have only had an effect on the fasting participants with diabetes, as their blood sugar and cholesterol benefits only began to show after 8 weeks.
The most recent study may show potential weight loss benefits to those who consumed at least 0.5 ounces (15 ml) of organic liquid ACV — or ACV gummies.
Some studies show that taking beetroot and pomegranate juices — ingredients in many ACV gummies — help reduce markers of inflammation.
Most ACV gummies — including Eurokapathways — contain 40 mcg each of pomegranate and beetroot. This equates to 0.004 mg.
Apple cider vinegar is generally regarded as safe. It has much fewer side effects than many of the medications used to treat chronic headaches or migraines. That said, some risks or possible complications exist.
Who should not take ACV:
A few medications may interact with apple cider vinegar:
Diabetes medication. People who take insulin or insulin-stimulating medications and consume vinegar may experience dangerously low blood sugar or potassium levels.
Digoxin (Lanoxin). This medication lowers your blood potassium levels. Taking it in combination with apple cider vinegar could lower your potassium too much.
Certain diuretic drugs. Some diuretic medications cause your body to excrete potassium. To prevent potassium levels from dropping too low, do not consume these drugs with large amounts of vinegar.
Consider avoiding it if you have gastroparesis. Avoid apple cider vinegar or limit the amount to 1 teaspoon(5 mL) in water or salad dressing.
Pregnancy and breast-feeding: There isn't enough reliable information to know if apple cider vinegar is safe to use as a medicine when pregnant or breast-feeding. Stay on the safe side and stick to food amounts.
Low potassium levels in the blood (hypokalemia): Apple cider vinegar might lower potassium levels in the blood. If your potassium is already low, apple cider vinegar might make it too low. Don't use apple cider vinegar if you have this condition.
The bottom line:
Evidence suggests it could possibly offer health benefits, such as:
aiding weight loss
reducing cholesterol
lowering blood sugar levels
improving the symptoms of diabetes
Many websites and natural healthcare proponents claim that apple cider vinegar has exceptional health benefits, including boosting energy and treating disease.
That said, some studies suggest it may offer some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.
Apple cider vinegar appears to be safe, as long as you don’t take excessive amounts of it.
It also has various other non-health–related uses, including as a natural hair conditioner, skin care product, and cleaning agent.
This facts sheet is for information purposes only and the information and research has come from the health line website
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