Apple Cider Vinegar Gums: Benefits and Nutrition (2023)

While drinking apple cider vinegar has been linked to several possible benefits, more research is needed to determine how apple cider vinegar gummies may affect health.

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 issues.

Recently, the popularity of ACV supplements — including apple cider vinegar gummies — has skyrocketed.

These gummies claim to support immune function, promote weight loss, boost metabolism, "detoxify" the body, and regulate blood sugar levels.

But do these ACV gummies offer health benefits?

This article features apple cider vinegar gummies, exploring whether they can support your overall health and whether they're worth adding to your diet.

Share on Pinterest

Apple cider vinegar gummies are dietary supplements that contain ACV concentrate and other ingredients like vitamins and fruit extracts.

ACV Gum Supplements were created to offer the “benefits” of ACV without the unpleasant drinking tastepure apple cider vinegar.

Apple cider vinegar contains a compound called acetic acid, which is produced during the fermentation process used to create ACV.

Medical researchers have named acetic acid as the component in ACV that may help with blood sugar, blood lipids, athletic performance, and skin health (1,2).

You can find several ACV gum supplements available online or at your local stores. Most ACV gummies contain a similar ingredient list.

Most ACV gum products contain ACV powder,B vitamins, beet and pomegranate fruit extracts, natural flavors, pectin and sugar. Still, formulations vary from product to product.

For example, some ACV gummies only contain ACV with sweeteners and fillers, while others contain ACV plus a host of vitamins, minerals, and fruit extracts.

While some ACV gummies don't disclose the amount of ACV in the supplement, most gummies contain around 500 mg of ACV—generally containing 5% acetic acid—per serving. Some supplements recommend taking multiple doses a day.

Here's what a serving (1 gummy) of Goli ACV Gummies contains, one of the most popular ACV supplements on the market (3):

• Calories:15
• Sugar:2 grams
• Apple Cider Vinegar Powder:500mg
• Organic Beetroot:40 mcg
• Organic Pomegranate:40 mcg
• Folic acid:50% Daily Value (DV)
• Vitamina b12:50% do VD

Goli 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.

The companies that produce ACV gummies claim that consuming these supplements can support immune function, promote weight loss, and increase the ability to regulate blood sugar.

These claims have helped make ACV gummies a popular and profitable health supplement. However, most of these supposed benefits seem exaggerated or unfounded in recent studies.

Summary

ACV gummies typically contain around 500mg of ACV powder per serving – along with added vitamins, minerals and powdered fruit. They were created to offer the “benefits” of ACV without the unpleasant aftertaste of drinking straight ACV.

While some studies suggest that drinking ACV can improve some aspects of your health, most claims associated with consuming ACV gummies remain unproven.

Blood sugar and cholesterol

A review of 9 studies found thatACV consumptionreduced total cholesterol and fasting blood sugar – although ACV may have had an effect only in the fasting participants with diabetes, as the blood sugar and cholesterol benefits only started to show after 8 weeks (4).

However, the doses of ACV used in the studies included in this review ranged from 0.5 to 26 ounces (15–770 mL) per day. You cannot compare this to taking ACV Gum Supplements with 500 mg of ACV Powder (4).

Interestingly, a small randomized control study found that vinegar supplements do not have the same effect on blood sugar as liquid vinegar (5).

The study showed that liquid vinegar resulted in a 31% greater reduction in post-meal blood sugar compared to the control and whole vinegar pills. Liquid vinegar has also been shown to be more effective than vinegar tablets dissolved in water (5).

All of 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 gums onblood sugar. Also, keep in mind that ACV gummies can often contain added sugar – which can affect blood sugar levels.

Body weight

Health marketers claim that taking ACV gummies can promote weight loss. Research concludes that this claim is unfounded.

A review of 13 human and 13 animal studies concluded that there was not enough reliable evidence to determine whether ACV has any beneficial effects on weight loss (6).

More comprehensive research is needed before suggesting that ACV gummies offer any help with weight management.

The most recent study may show potential weight loss benefits for those who consumed at least 0.5oz (15ml) of organic liquid ACV – not ACV gummies (7).

No evidence suggests that ACV gummies help with weight management.

Benefits of other ingredients in ACV gummies

Any purported health benefits of ACV gummies could come from the vitamins and minerals added to the supplement.

For example, if you are low in vitamin B12 and you consume B12 in the form of ACV gummies, this can help increase the levels of B12 in your body.

However, even though you need B12 and other B vitamins to stay energized and fight fatigue, you might be disappointed to find that ACV gummies may not boost your energy as advertised (8).

If you have trouble getting enough vitamin B, you'll get similar or better results by taking a B-complex vitamin every day. The same can be applied to other vitamins and minerals that have been added to ACV gummies.

Also, claims that ACV gummies help detoxify the body or boost immunity remain unsubstantiated.

Some 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 any health benefits.

Some studies show that taking beetroot and pomegranate juices – ingredients in many ACV gummies – helps to reduce markers ofinflammation.

However, you would need to consume much more than the 40 mcg dose provided by ACV gummies to see any anti-inflammatory benefits (9,10).

For example, one review found that pomegranate supplements can be effective in reducing inflammatory markers like interleukin-6 (IL-6). However, the lowest dose used in the studies included in the review was 500 mg (9).

Most ACV gummies — including Goli — contain 40 mcg of pomegranate and beetroot. This equates to 0.004 mg (9).

The meager vitamin and mineral content in ACV gummies may contain the right compounds to support your health, but they contain a fraction of the servings needed for you to see any obvious health benefits.

Summary

While drinking ACV may help lower lipid and blood sugar levels in some people, these findings cannot be applied to ACV supplements or gummies – as the gummies may only provide trace amounts of vitamins and minerals.

Medical researchers consider ACV and ACV supplements to be safe and withoutSide effects, especially when taken in low doses contained in gum supplements (6).

While these ACV gummies may be harmless, you may find them not worth buying.

Some evidence suggests that drinking pure ACV in liquid form may help lower blood sugar and blood lipid levels in people with type 2 diabetes, when taken in doses of 0.5 to 26 ounces (15 to 770 mL) per day.

Still, there is no current evidence that ACV gums offer the same effect (4).

Also, consider that ACV gummies contain up to 1 gram (1/4 teaspoon) of added sugar per gummies. This can add up if you take a few a day, which the label usually recommends.

Not only consume a lot can be addedsugar harms your teethbut added sugar raises blood sugar levels. This contradicts the claim that taking ACV gummies can help lower blood sugar (11).

If you are interested in the possible benefits of ACV in lowering blood sugar and cholesterol, it is better to drink pure ACV diluted with water than to take ACV gummies.

Consult a healthcare professional before adding ACV to your diet — especially if you have a medical condition like diabetes. They can also advise you on safe and effective doses of ACV.

Save your money and opt for nutritious, vitamin-rich foods in your diet, a consistent exercise routine, and proper medical advice about any underlying medical issues.

Summary

While ACV gummies are unlikely to harm health, there is no evidence that ACV gummies provide any benefits.

(Video) Apple cider vinegar Goli Vegan Gummies

ACV gummies have found great popularity in the wellness community, but there is no evidence that they provide any health benefits.

Claims that these supplements support blood sugar levels, weight loss goals, inflammation, detoxification, and energy levels remain unsubstantiated.

While there is some evidence that drinking ACV can lower lipid and blood sugar levels in some people, these findings cannot be applied to ACV supplements or gummies.

You may find it best to avoid ACV gummies. Focus on evidence-based ways to improve your health, such as eating a nutrient-rich diet, properly managing medical conditions, and staying active.