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Do ACV Gummies Work for Weight Loss?

Weight Loss Supplements | | 4 minutes of reading
Do ACV gummies work?

Do ACV Gummies Work? / WEIGHT LOSS

Apple Cider Vinegar (ACV) has been touted for its health benefits for centuries – it is thought to aid in weight loss, improve digestion and even help manage blood sugar levels. In recent years, ACV gummies have emerged as a popular, and much more palatable alternative to the traditional liquid form. Anyone that has tried a straight spoonful of apple cider vinegar can attest – it’s not something you rush back for… so a palatable version sounds like a gift.

The question is though, although they might taste better than a spoonful of salad dressing – do these gummies really work? In this article, we will explore the efficacy of ACV gummies, with a particular focus on the actual dosage per gummy and how it compares to liquid ACV.

Understanding ACV and Its Benefits

Apple Cider Vinegar is produced through the fermentation of apple cider. It contains acetic acid, which is the magic component, believed to be responsible for most of its health benefits. Some of the purported benefits of ACV include:

  1. Weight Management: ACV may help reduce body weight and belly fat.
  2. Blood Sugar Control: ACV can improve insulin sensitivity and lower blood sugar responses after meals.
  3. Digestive Health: ACV may enhance digestion by increasing stomach acid production.
  4. Antimicrobial Properties: ACV has antibacterial properties that can help in food preservation and as a disinfectant.

See our Supplement Guide for more detail, supporting studies and more> Apple Cider Vinegar Benefits

The Rise of ACV Gummies

The sharp taste and eye-watering acidity of liquid ACV can make a daily dose hard to commit to, which lead to the development of the “ACV gummy”. These gummies claim to offer the same benefits as liquid ACV but in a more convenient and pleasant form. They’re marketed as a health supplement that can be easily incorporated into daily routines.

Dosage per Gummy

The effectiveness of ACV gummies is all about the dosage of acetic acid (the active component of apple cider vinegar):

  1. Acetic Acid Content: The active component in ACV is acetic acid. Studies suggest that 1-2 tablespoons (15-30 ml) of liquid ACV per day contains about 750-1500mg of acetic acid, which is the effective daily dose. To achieve this in gummy form, the acetic acid content per gummy needs to be sufficient.
  2. What’s in the average ACV gummy? Many gummies on the market contain about 500 mg of ACV per gummy. At best, this translates to around 25 mg of acetic acid per gummy. So basically, you’d need to consume 30-60 gummies per day to reach the equivalent dosage found in 1-2 tablespoons of liquid ACV.
    This is obviously impractical. With 60 gummies in a bottle you’d be chugging down a bottle a day!
  3. Quality and Ingredients: The efficacy of ACV gummies also depends on the quality of the ACV used and the presence of additional ingredients like vitamins and sweeteners. Some gummies might include added sugars, which can diminish the overall health benefits and actually add calories to your diet.
  4. Concentration comparison to liquid ACV: We’ve actually been kind with our calculations above, as we’ve assumed that the concentration of acetic acid is the same for both gummies and the liquid. However the concentration in the average gummy is often only a small fraction of the acetic acid found in 1-2 tablespoons of liquid ACV.

Read our article on > Ineffective Dosages in Supplements

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So, do ACV Gummies work?

Summary: Given the discrepancy in acetic acid content, ACV gummies are generally not nearly as potent as their liquid counterpart. While they offer convenience and a more pleasant taste, they really aren’t going to give you the same bang for buck due to lower acetic acid concentration.
If you still think it’s worth a shot – pay attention to the dosage and consider the number of gummies needed to achieve desired effects.
You should also keep in mind the potential for high sugar intake and additional calories – this is obviously counter-productive if you’re looking to shed pounds.
For optimal results, we recommend you look for high-quality ACV gummies with a clear indication of acetic acid content, and combine them with other healthy lifestyle choices. Consulting with a healthcare provider before starting any new supplement regimen is also recommended.

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References

1. Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial
2. The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial
3. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes
4. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects

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Senior Content Writer

Danielle Ramaiya

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