Apple cider vinegar is becoming more popular as research increases, and new ACV products are being introduced. Apple cider vinegar supplements are now being produced in various forms aside from the well known liquid form, such as capsules, pills, and gummies. With the abundance of new options and information out there, we are going to dive into what apple cider vinegar is, the benefits it provides, and the effectiveness of both gummies and capsules.
Apple cider vinegar (ACV) has been around for centuries. It has been used for cooking, medicine, skin care, and many other home remedies. ACV is produced from apples that have been crushed, distilled and then fermented. AVC has been shown to provide various health benefits; it contains antimicrobial properties that have been researched to help decrease common gastrointestinal illnesses such as candida, which is a fungal infection caused by an overgrowth of yeast. Another property of apple cider vinegar is something called acetic acid. Research says that acetic acid holds abundance benefits towards nutrient absorption, which can contribute to overall health and wellness. Another benefit of apple cider vinegar is that it may lower blood sugar levels by slowing gastric emptying and increasing insulin sensitivity. Therefore, consuming ACV prior to or after a meal can lower your blood sugar, especially type 2 diabetics, after consuming a high carb meal (1). You may have heard that apple cider vinegar supports weight loss. Apple cider vinegar can support satiety, which correlates with the reduction of calories. According to a small clinical trial, people who took apple cider vinegar with a high-carb meal ended up consuming 200-275 fewer calories compared to those who did not take apple cider vinegar (2). As mentioned earlier, effects of apple cider vinegar also has been shown to slow the rate of food leaving your stomach. This works hand in hand with the increased feeling of fullness and lower blood glucose levels. Let’s discuss the best times to take ACV.
To gain the most benefit from apple cider vinegar, it is a good idea to know the best times to take it. One of the best times to consume apple cider vinegar is first thing in the morning. This strategy may help you feel energized because it helps balance your gastrointestinal pH and your electrolytes. Another helpful strategy is to take apple cider vinegar right before meals. As mentioned previously, one of the benefits of apple cider vinegar is it supports satiety, lower blood sugar, and supports the digestive process. By consuming apple cider vinegar before meals, you may gain these benefits and experience improved digestion, and satiety may support weight loss by the decrease of calorie intake. Another good time to consume apple cider vinegar is before bed. With the balance of electrolytes and blood sugar, it is shown that people have lower blood sugars upon waking up and experience a more restful sleep. While these are great times to take apple cider vinegar, you will still gain benefits taking it at different times according to what works best for you.
Similar to any dietary supplement, consuming the right clinical dosing is important to gain the benefits. The recommended dosing of apple cider vinegar in liquid form is about 1-2 tablespoons two times a day. While you can consume that amount three times a day as some people do, 1-2 tablespoons twice a day is the minimum recommended dosing (3). You can consume this amount by itself, diluted with water, or in capsule form which we will go over later.
As the research for apple cider vinegar increases, new options and forms of apple cider vinegar have been produced. A form you may have heard of includes apple cider vinegar gummies. While this can be an appealing option due to the taste and convenience, so let's look at the ingredients and effectiveness of these gummies starting with a brand you may have heard of, Goli Apple Cider VInegar Gummies. Looking at the ingredients and dosing, the recommended dosing for the Goli Apple Cider Vinegar Gummies is two gummies. In these two gummies there is about 5g of sugar. On the ingredients list, it shows that they contain cane sugar, corn syrup, and maple syrup. While apple cider vinegar is supposed to assist with blood sugar, the sugar content in these gummies may contradict with that benefit. In addition to the sugar content, the gummies leave an important component of apple cider vinegar which is the mother. As mentioned prior, the flaky brown substance known as the mother that comes with apple cider vinegar is the ingredient that contains the enzymes and probiotics, so without that ingredient you may miss out on the benefits they offer. Looking further into the contents of these gummies, only 5% comes from actual apple cider vinegar, everything else is majority acetic acid that is derived from citrus fruits. Now, we will take a look at dosing. Clinical and accurate dosing is vital when consuming any supplement or apple cider vinegar. If you do not follow proper dosing you may not gain the benefits. For the apple cider vinegar gummies, the recommended dosing is 2 gummies per day. In those two gummies you will find about 2 liquid teaspoons of apple cider vinegar. There is little to no research that shows consuming 2 liquid teaspoons of apple cider vinegar will offer any benefit or support.
Now that we have discussed apple cider vinegar gummies, let's look at apple cider vinegar tablets and capsules. Many brands of apple cider vinegar capsules can be misleading as they also, along with apple cider vinegar gummies, contain primarily acetic acid. While this can still offer benefits, there are important and beneficial components of apple cider vinegar that are not included in these capsules such as the mother. Now let's take a look at NuVision Health Center's apple cider vinegar capsules. These AVC pills are produced from 10 real, wild picked apples that are pressed and fermented into capsules form. Two capsules equals 1 ounce (or two tablespoons) of raw, unfiltered, non-GMO apple cider vinegar. These capsules preserve the mother, and as mentioned prior, this is a vital part of apple cider vinegar that contains a colony of beneficial bacteria and enzymes that support healthy digestive health. Below is a list of active and inactive ingredients in NuVision Health Center’s Apple Cider Vinegar pills:
Due to the acquired taste of apple cider vinegar, some people find it unpleasant to drink. Another benefit of the capsules is you can avoid the taste and the potential damage to tooth enamel that can occur with the acidity of apple cider vinegar.
Possible Side Effects
While side effects are uncommon when consuming apple cider vinegar, there are a few side effects that may occur. Due to the acidic nature of ACV, you may experience throat irritation and or acid reflux. If you are taking any medication, you may want to seek medical advice from a healthcare professional before consuming apple cider vinegar to ensure there are no drug interactions that can contribute to low potassium levels.
Apple cider vinegar is a great tool to use to improve overall health and well-being with its multiple proven health benefits it provides. Now that we have discussed the benefits, ingredients, dosing, forms, and possible side effects of apple cider vinegar, hopefully this gives you some insight of what option works best for you and your health.
Disclaimer: These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.