Apple cider vinegar gummies are a popular supplement that is claimed to offer various health benefits. They are marketed as a more convenient and tastier way to consume apple cider vinegar, which is touted for its potential health benefits. They are typically made from a combination of apple cider vinegar, apple puree, pectin, and additional flavorings and sweeteners. 

Apple cider vinegar gummies are positioned as a natural and healthy way to support digestive health, aid in weight loss, and improve overall wellness. And though apple cider vinegar gummies may have some legitimate health benefits, their ability to aid in healthy weight loss is not clear-cut and requires further investigation. So let’s jump right into it! 

How are apple cider vinegar gummies produced?

Initially, apples are crushed or cut and combined with yeast, resulting in sugar conversion to alcohol. Then, added bacteria ferments the alcohol into acetic acid. Its traditional production takes about one month, although some manufacturers expedite the process to only one day.

The mechanism behind apple cider vinegar gummies involves the provision of acetic acid, a compound found in vinegar. Acetic acid can elevate metabolism by up to 40%, aiding in the burning of more calories throughout the day. After the fluid is formed into gummies, it makes its way to the human stomach.

Recommended daily intake

The recommended dosage of apple cider vinegar gummies varies depending on the brand and formulation, but typically ranges from 1-2 gummies taken once or twice a day. It is important to follow the recommended dosage guidelines as a higher dosage can lead to unwanted side effects. Exceeding the recommended dosage can increase the risk of digestive problems such as stomach pain, bloating, and diarrhea. In addition, apple cider vinegar is acidic in nature, so overconsumption can cause damage to the tooth enamel and lead to dental problems. 

What does modern science say?

While there is some evidence to support the use of apple cider vinegar for certain health conditions, the effectiveness of apple cider vinegar gummies specifically has not been extensively studied. Some small studies have suggested that consuming apple cider vinegar may help to lower blood sugar levels and curb appetite as apple cider vinegar has been linked to slowing the rate at which food leaves the stomach.

Two small studies conducted in Japan found that consuming 1 or 2 tablespoons of apple cider vinegar per day resulted in significant weight loss, body fat reduction, reduced waist circumference, and decreased triglycerides. A clinical trial conducted in 2018 found that consuming apple cider vinegar during a reduced calorie diet resulted in more weight loss and body fat reduction than those who didn't consume it. However, further research is needed to confirm these findings.

Caution if you have Gastroparesis

Despite its potential benefits, individuals with gastroparesis, a condition that delays stomach emptying and is a common complication of type 1 diabetes, may be negatively impacted by apple cider vinegar. This is because timing insulin with food intake becomes difficult, since it is challenging to predict how long it will take for blood sugar to rise after a meal. Gastroparesis can worsen if apple cider vinegar is consumed with meals since it extends the amount of time food remains in the stomach - resulting in the mentioned “fullness-feeling” that makes some people less hungry. 

Additionally, it's important to note that consuming large amounts of apple cider vinegar can damage tooth enamel. It's also worth noting that apple cider vinegar gummies are a dietary supplement, which means they are not regulated by the FDA and may contain other ingredients that could be harmful if taken in large quantities or interact with medication. 

Apple cider vinegar has other health benefits besides weight and fat loss. It has been shown to lower blood sugar and insulin levels, improve insulin sensitivity, reduce fasting blood sugar and glycated hemoglobin levels, and improve symptoms of polycystic ovary syndrome (PCOS) by improving insulin sensitivity. Additionally, apple cider vinegar has been found to decrease cholesterol levels and may have the potential to lower blood pressure by inhibiting the enzyme responsible for constricting blood vessels. Studies also suggest that it can kill harmful bacteria and viruses.

Conclusion: There’s better alternatives to apple cider gummies!

While apple cider vinegar gummies have been shown to help curb appetite and provide a fullness-feeling, there are other alternatives that have been extensively tested for weight loss. One such alternative is glucomannan, a natural dietary fiber that is derived from the roots of the konjac plant.

Glucomannan has been proven to be effective in reducing body weight and improving various health markers such as cholesterol levels and blood sugar control. This supplement works by absorbing water in the digestive tract, forming a gel-like substance that slows down the absorption of food.

Some other alternatives to apple cider vinegar gummies for weight loss include green tea extract, caffeine, and fiber supplements. While supplementation can make sense, it probably won’t help you achieve your fitness goals if you don’t put in the necessary hours of work in the gym and stick to a healthy diet!

Further references

1.    Johnston, C., Gaas, C. A., & Miller, J. Z. (2006). Vinegar: medicinal uses and antiglycemic effect. Medicine & Science in Sports & Exercise, 38(10), 1178-1185. doi: 10.1249/01.msss0b0b8v6ait35q3a9i67h91kn03 

2.    Kondo T et al (2009) Acetic acid fermentation of brown rice by acetobacter xylinum improves human health Biotechnology Letters 31 (5): 669 –674

 3.    Higgins JA et al (2018). Effect of Apple Cider Vinegar on Postprandial Glycemia The Journal of Diabetes Science and Technology 12 (1): 31-37