Apple-Cider Vinegar Gummies: Health Benefits & Safety

Apple-cider vinegar, often called ACV, is a relatively inexpensive pantry staple that has gained popularity for its suggested health benefits (apple-cider vinegar cleanse, anyone?). But, because vinegar tastes bitter, many supplement manufacturers have developed a sweeter alternative—apple-cider vinegar gummies.

However, even though these gummies may taste better than sipping apple-cider vinegar, their health implications remain to be studied. Could ACV gummies offer similar health benefits to apple-cider vinegar? Read on to find out.

Potential Health Benefits of Apple-Cider Vinegar Gummies

Before we dive in, what exactly are apple-cider vinegar gummies? “ACV gummies are chewable dietary supplements that contain ACV concentrate, other nutrients or fruit extracts,” says Stacey Woodson, M.S., RDN, LDN, a Philadelphia-based registered dietitian. “The gummies offer a more palatable way to consume ACV.”

ACV has been touted as a supplement to aid in weight loss, manage blood sugar and improve blood lipids. Do apple-cider vinegar gummies offer the same health benefits? While they contain the same active ingredient, acetic acid, it’s hard to say.

“Theoretically, taking an apple-cider vinegar gummy could produce the same effects, but we don’t actually know for sure,” says Jamie Nadeau, RD, owner of the Balanced Nutritionist. “It’s also worth noting that we still need more research on apple-cider vinegar, too, because what we have is fairly limited.” While there have been roughly 100 studies on the health benefits of apple-cider vinegar in the past five years, there have been zero reputable studies on ACV gummies.

To complicate matters, apple-cider vinegar may contain other compounds that may contribute to its potentially beneficial effects that may not be present in ACV gummies. That makes it difficult to determine if ACV gummies will have the same effect. 

While we don’t know enough to say for sure right now if ACV gummies can really improve your health, here’s what we do know about apple-cider vinegar.

May Regulate Blood Sugar

“Apple-cider vinegar is of particular interest to those with diabetes due to its potential blood sugar effects,” says Nadeau. One way ACV influences blood sugar is by slowing the rate at which food empties from the stomach. For instance, research has shown that drinking 20 milliliters (roughly 4 teaspoons) of ACV daily with water for eight weeks may improve fasting blood sugar and insulin sensitivity in people with type 2 diabetes.

Keep in mind that these effects have been observed with apple-cider vinegar, not ACV gummies. What’s more, ACV gummies contain a fraction of the amount of apple-cider vinegar used in research, so it’s highly unlikely they deliver the same benefits. Plus, ACV gummies contain other ingredients that may affect blood sugar. “Some brands add sweeteners to the apple-cider vinegar gummies, so if blood sugar control is something you’re worried about, be sure to choose a brand that doesn’t add sugar,” says Megan Byrd, RD, an Oregon-based dietitian.

May Lower Cholesterol

Research also indicates consuming 30 mL of ACV per day in water before or after a meal may help lower total and LDL cholesterol in people with type 2 diabetes. This is believed to be related to the vinegar’s ability to inhibit enzymes that promote fat storage and its potential to aid in weight management by acting as an appetite suppressant. 

May Help Manage Weight 

Many apple-cider vinegar supplements have been touted as a weight-loss aid. While it’s unclear if gummies can help, research reveals a daily dose of ACV may promote weight loss by decreasing appetite, reducing total daily calorie intake, and improving fat burning while inhibiting fat storage. For instance, in one study, adolescents and young adults living with overweight or obesity who consumed 5, 10 or 15 mL of ACV diluted with water every morning for 12 weeks lost weight and lowered their blood glucose, cholesterol and triglycerides.

Are Apple-Cider Vinegar Gummies Safe for Everyone to Eat?

In general, apple-cider vinegar gummies are considered safe, but they may not be appropriate for everyone. 

“Large doses [of ACV] can interact with certain heart and renal medications and can lower potassium levels in some, so it is advised to not take with those conditions,” say Katrina Cox, M.S., RD, LDN, a dietitian specializing in digestive health. Additionally, medications that influence blood sugar may interact with apple-cider vinegar. So, individuals taking medications with the potential to interact with ACV supplements should use caution before adding them to their diet. Also, while apple-cider vinegar gummies are not as harsh as straight apple-cider vinegar, the added sugar could be problematic for dental health. 

ACV gummies may also contain other nutrients, such as B vitamins and probiotics, which are generally safe. However, if you are already taking a supplement containing these nutrients, you could be getting more than you need. 

Before taking these or any supplement, it’s always a good idea to speak with your health professional first, especially if you are taking medication or are pregnant, breastfeeding or living with a chronic health condition.

The Bottom Line

Apple-cider vinegar may have positive health effects when consumed in moderation, but that doesn’t mean ACV gummies deliver the same health benefits. Currently, there’s no solid research on the health benefits of ACV gummies. Plus, the amount of apple-cider vinegar in these supplements is minuscule compared to the amount used in research on apple-cider vinegar. In addition, ACV gummies can be expensive. If you want to reap the benefits of apple-cider vinegar, skip the gummies and stick with the real thing!