Are There Benefits to Eating Apple Cider Vinegar (ACV) Gummies?

While consuming apple cider vinegar (ACV) has been linked to a number of possible advantages, more investigation is required to determine how ACV gummies specifically influence health.

ACV gummies are nutritional supplements that contain concentrated apple cider vinegar along with other components such as vitamins and fruit extracts.

Manufacturers promoting ACV gummies assert that taking these products can support immune health, aid weight loss, and improve blood sugar control.

These assertions helped ACV gummies become a trendy and lucrative supplement. Nevertheless, recent research indicates that many of these purported benefits are overstated or lack solid evidence.

What the research says about ACV gummies, cholesterol, and blood sugar

A 2021 review of nine trials reported that ACV intake was associated with reductions in total cholesterol and fasting blood glucose.

However, deeper analysis revealed that the fasting glucose reduction was only statistically significant in participants with diabetes.

Also, consuming ACV for longer than eight weeks may be required to observe a meaningful effect on blood sugar and total cholesterol.

The ACV amounts studied ranged from 0.5 to 26 ounces (15–770 mL) per day, which is not comparable to common ACV gummy products that typically provide about 500 milligrams (mg) of ACV powder per gummy.

Interestingly, a small randomized controlled trial published in 2020 found that vinegar supplements did not mirror the blood-sugar effects of liquid vinegar.

That study showed liquid vinegar produced a 31% larger drop in postprandial blood glucose versus the control and whole vinegar tablets. Liquid vinegar also outperformed vinegar tablets dissolved in water.

Altogether, these findings suggest that ACV supplements may not exert the same impact on blood glucose as drinking liquid ACV.

No studies to date have specifically examined ACV gummies’ effects on blood sugar. Keep in mind that many ACV gummies contain added sugars, which can influence blood glucose.

What the research says about ACV gummies and body weight

A 2018 study indicated possible weight-loss effects in people who consumed at least 1 ounce (30 mL) of organic liquid ACV — not ACV gummies.

A 2020 review that included 13 human and 12 animal studies concluded that the current evidence is insufficient to determine whether ACV produces clinically relevant weight loss.

More rigorous research is necessary before concluding that ACV gummies can assist with weight control.

What the research says about ACV gummies and other claimed benefits

Any potential health effects of ACV gummies may actually come from the supplemental vitamins and minerals they contain.

For instance, if you are deficient in vitamin B12 and take ACV gummies fortified with B12, this could raise your body’s B12 levels.

Nevertheless, although B12 and other B vitamins are essential for energy and reducing fatigue, ACV gummies may not deliver the energy boost often advertised.

You would likely get comparable or better outcomes from a daily B-complex supplement. The same applies to other added vitamins and minerals found in ACV gummies.

Additionally, assertions that ACV gummies detoxify the body or enhance immunity are unsupported.

Many ACV gummies claim that added fruit extracts provide notable antioxidant activity. Yet most products contain only trace amounts of these extracts — probably too little to confer meaningful health effects.

Some research indicates that consuming beetroot and pomegranate juices — ingredients sometimes used in ACV gummies — can lower inflammatory markers.

However, to obtain any anti-inflammatory effects, you would need to consume far more than the typical 40 microgram (mcg) dose present in many ACV gummies.

For example, a 2020 review found that pomegranate supplements may reduce inflammatory markers like interleukin-6 (IL-6), but the smallest dose in the included studies was 500 mg.

The minimal vitamin and mineral levels in ACV gummies might include the right compounds to support health, but they represent only a fraction of the amounts needed to see clear benefits.

The bottom line

Claims that ACV gummies support blood sugar control, aid weight loss, reduce inflammation, detoxify the body, or increase energy remain unproven.

Although some evidence suggests that drinking ACV can lower blood lipids and blood sugar in certain people, these results cannot be extrapolated to ACV supplements or gummies.

It may be more effective to concentrate on evidence-based approaches to improve health, such as following a nutrient-rich diet, managing medical conditions appropriately, and staying physically active.