Apple cider vinegar (ACV) gummies have become a popular supplement category with brands like Goli claiming health benefits like enhanced immunity. The idea of a tasty, candy-like product supporting health can be enticing to consumers.
But do apple cider vinegar gummies actually have research-backed health benefits? What is apple cider vinegar and is it healthy? Are gummies underdosed? And how do real people rate and describe the effects of ACV gummies?
In this article we'll answer all of these questions and more, as we review clinical studies on the health benefits of ACV, and explain why we don't think these health benefits will translate to health benefits from ACV gummies.
We'll also share real ACV gummy user reviews, discuss the health downsides of gummy supplements, and feature a video showing how to make healthier and cheaper ACV gummies at home.
Is Apple Cider Vinegar Healthy?
A large number of clinical trials have been conducted to test the health effects of apple cider vinegar.
A clinical trial published in the Journal of Functional Foods tested the weight loss effects of 30 milliliters (mL) per day of ACV.
This is around 10% of one standard cup. After 12 weeks, those taking ACV lost 8.6 pounds.
Another clinical trial on ACV for weight loss reported similarly positive results.
Participants were assigned to drink either 30 mL or 15 mL of ACV daily, and both groups ended the trial with significantly lower body weight, reduced visceral fat area and reduced 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 clinical evidence suggesting ACV improves immune function at all.
ACV may also have benefits for diabetics and pre-diabetics, due to its favorable effects on blood sugar.
A meta-review published in the BMC Alternative Medicine and Therapies journal analyzed data from nine clinical trials on ACV for blood sugar, and concluded that ACV can benefit blood sugar and cholesterol levels.
Clearly there are a number of research-backed health benefits to whole ACV consumption.
But our issue isn't with ACV; it's with the gummy format and dosing.
Are ACV Gummies Underdosed?
Whether a food or supplement (or medication for that matter) is likely to have health benefits depends on its dose.
We know that broccoli is healthy, but eating an incredibly small amount of it probably won't improve human health.
Taking ACV gummies is like eating one tiny shred of broccoli; the underlying product is nutritious, but the dose is typically far too low to have any health benefits.
All of the clinical studies on ACV cited in the previous section used a minimum dosage of 15 mL, and this minimally-effective dose is equivalent to around 15,000 milligrams (mg).
For reference, Goli gummies contain 500 mg of ACV, or around 3% of what appears to be the minimally-effective dose.
Another popular ACV gummy supplement made by Orphic Nutrition, which is a top-selling ACV gummy brand on Amazon, provides 1,000 mg of ACV (6% of what seems to be the minimum-effective dose).
We haven’t come across an ACV gummy supplement that even comes close to a minimally-effective dose of ACV, and we don’t expect to, because of the small size of gummies.
The gummy format is an illogical way to consume ACV for health benefits, given the relatively high minimum dose of ACV for health benefits.
A nutrition influencer named Lacey Baier has a 5 minute video that explains further why ACV gummies aren't likely to be effective:
YouTuber Tries ACV Gummies
A YouTube creator named Morgan Riley shared her experience using ACV gummies:
Why Most Gummies Are Unhealthy
Most gummy supplements, ACV or otherwise, are unhealthy in our opinion.
Many contain added sugar, which is shown in medical research to be associated with an increased risk of obesity and inflammation.
Many gummies also contain questionable additive ingredients like flavoring agents, preservatives, and filler ingredients.
Even if the added sugar dose is relatively low (1 gram per gummy in the case of Goli), we don’t see the point in buying overpriced and ineffective supplements when liquid ACV is so much cheaper per-serving.
For consumers who just want an unhealthy but tasty treat, at least regular gummy candies are cheaper, and the brands don't claim to solve any health problems.
How to Make Healthier ACV Gummies
A YouTube creator with a channel called "Getting Healthy _Dr.T" has a video sharing a healthy ACV gummy recipe with whole food ingredients:
