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Do I recommend ACV supplements?
As a dietitian I’m not going out of my way to recommend apple cider vinegar gummies.
While there are real possible benefits of having apple cider vinegar regularly, we don’t have any research to back that these benefits happen with a gummy supplement. If you still want to give them a try, there’s probably little harm in doing so (just always run a supplement by your doctor to check for interactions with any medical conditions or medications).
If you’re looking for some easy ways to incorporate apple cider vinegar, a super cost-effective way is by incorporating them into salad dressings! For example, swap out the vinegar in any homemade dressing recipes (Check out my Arugula Pear Salad with Toasted Pecans & Feta Cheese or my BEST Italian Grinder Salad for some inspo).
You could also add apple cider vinegar to other drinks, like my Easy Sparkling Apple Cider Mocktail (Two Ingredients!).
What does the research say about apple cider vinegar?
It’s true that some research has shown the potential benefits of apple cider vinegar (ACV). However, it’s important to keep in mind that these studies are primarily based on studies involving liquid ACV, not ACV gummies.
Possible benefits of apple cider vinegar
The following are some potential benefits of apple cider vinegar that have been explored in various studies:
- Blood Sugar Control: Some research done in rats suggests that apple cider vinegar may help lower blood sugar levels. For instance, a study published in The Journal of Diabetes Care found that consuming vinegar before a meal significantly reduced blood sugar spikes in people with insulin resistance or type 2 diabetes (1). For those struggling with blood sugar regulation, this makes them super appealing.
- Weight Management: A study from 2009 found that participants who consumed a tablespoon of ACV daily experienced a smaller waist circumference, lower body weight, and less abdominal fat compared to the control group. However, the amount of weight loss was modest, and more extensive studies are needed to understand this effect better (2).
- Cholesterol Lowering: A meta-analysis of nine different studies found that ACV has the significant effect of lowering total cholesterol (3).
- Antimicrobial Properties: According to a study in the Scientific Reports, apple cider vinegar showed antimicrobial activity against E. coli, S. aureus, and C. albicans (4). This has led to the hypothesis that ACV might help fight bacterial infections, but more research is needed in this area.
- Improved Insulin Sensitivity – In some studies, having ACV with meals improved the participant’s insulin response (5).
- Improved Mood – A recent study of college students taking ACV for 4 weeks found an improvement in mood (6).
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Popular Keto ACV Gummy Brands
Several brands have capitalized on the demand for keto-friendly ACV gummies. Here are a few notable ones:
Goli Nutrition – Goli Nutrition offers keto-friendly ACV gummies that they claim are made with “the mother,” a combination of beneficial bacteria, yeast, and acetic acid. These gummies are also said to be vegan, gluten-free, and organic (7). These are the first ACV gummies that came on the market.
WellPath – WellPath provides ACV gummies that are not only keto-friendly but also support a “detox cleanse”, according to the company. They claim their gummies are made with real apples, are packed with vitamins B12 and B9, and are pectin-based which makes them vegan-friendly (8).
BUBS Naturals – BUBS Naturals is yet another option for ACV gummies. These also have vitamin B12, iodine, and folate as well as beetroot powder and pomegranate powder (9). It is worth noting that this brand is 3rd party reviewed for quality, which is always a good idea when considering any supplement brand.
The jury’s out on which brand has the best keto gummies. Each of these brands have unique marketing angles and has garnered a significant following among consumers. You’ll see some positive reviews, but you’ll see lots of people who haven’t had success too.
It’s essential to note that while these products may complement a healthy lifestyle, they are not a “miracle cure” for weight loss or other health conditions. And another reminder in case you need it, their claims are not backed by research.
There are other brands of ACV gummies that are far more sketchy, like the one that I reviewed that claimed to be on Shark Tank. If you are going to try an ACV product, I would not recommend this brand. And, it’s a gentle reminder to be super careful where you’re getting supplements.
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