Apple cider vinegar (ACV) gummies are gaining in popularity because they’re tasty and brands claim they have all sorts of health benefits, like improved immunity.
We reviewed the most popular ACV brand Goli previously, but there are so many ACV gummies brands popping up that we wanted to publish a standalone article explaining why these products generally have no health benefits and are a waste of money.
Is Apple Cider Vinegar Healthy?
There is a large amount of published medical research proving some of the health benefits of ACV. It contains a compound called acetic acid, which may be responsible for its weight-loss effects.
One medical trial compared patients on a restricted diet alone with patients on the same restricted diet with the additional 30 milliliters (mL) a day of ACV. For reference, 30 mL is a bit over 10% of a standard cup.
The group taking ACV lost significantly more weight than the control group, and had reduced hunger cravings.
Another medical study on ACV for weight loss found similarly positive results. Subjects taking either 30 mL or 15 mL of ACV standardized for acetic acid ended the trial with significantly lower body weight, visceral fat area and waist circumference compared to a control group consuming no ACV.
It’s strange that many ACV gummy companies, including Goli, highlight the “immune-boosting” benefits of their gummies, since we can’t find any medical data on humans suggesting the vinegar improves immune function at all.
ACV may have benefits for diabetics and pre-diabetes, due to its favorable effect on blood sugar control. A meta-review of 9 different studies on ACV for blood sugar control, published in the BMC Alternative Medicine and Therapies Journal, concluded that ACV may benefit blood sugar and cholesterol.
Then Why Don’t The Gummies Work?
Whether a food or supplement (or medication for that matter) is likely to have health benefits depends on the dose. We know that broccoli is healthy, but eating one tiny shred of it wouldn’t make any difference to a human’s health.
Taking ACV gummies is like eating one single tiny shred of broccoli; the dose is too low to have any health benefit.
All of the medical studies on ACV referenced above used a minimum dosage of 15 mL, and this minimally-effective dose is equivalent to around 15,000 mg.
For reference, Goli gummies contain 500 mg, or around 3% of what appears to be the minimally-effective dose.
Another popular ACV gummies product made by Orphic Nutrition, which is the top result on Amazon for ACV gummies, contains 1000 mg.
A third leading brand called Health Nutrition Naturals makes an ACV gummies product with 1000 mg.
We haven’t come across an ACV gummies product that even comes close to a minimally-effective dose of ACV, and we don’t expect to, because the gummy formulation makes it nearly impossible to fit such a large dose in one serving, unless the serving size was like 20 gummies.
Why Gummies Are Unhealthy
Gummy products, ACV or otherwise, nearly all contain added sugar, which is proven in medical research to be harmful to human health.
Even if the sugar dose is relatively low (1 g per gummy in the case of Goli), we don’t see the point in buying overpriced and ineffective supplements targeted to health conditions with added ingredients which harm health. It’s illogical.
For consumers who just want an unhealthy but tasty snack, at least regular gummies won’t be so overpriced, and won’t claim to solve any health problems.
We recommend avoiding gummy supplements entirely, because the premise of taking nutraceutical compounds for your health is counteracted by those same compounds containing added sugar which harms health.