Apple cider vinegar (ACV) gummies have become a popular supplement category with brands like Goli claiming they have health benefits like enhanced immunity. Many consumers like the idea of a tasty, candy-like product having health benefits.
But do apple cider vinegar gummies actually have health benefits proven in medical studies? What is apple cider vinegar and is it healthy? Do gummies provide an effective dose? And how do real people rate and describe the benefits of ACV gummies?
In this article we'll answer all of these questions and more as we review medical studies on the health benefits of apple cider vinegar, explain why we don't think these health benefits will translate to health benefits of apple cider vinegar gummies, and share our concerns about gummy supplements generally.
We'll also share real, unsponsored ACV gummy user reviews and feature a video showing you 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 found similarly positive results. Participants were assigned to take 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 medical evidence suggesting ACV improves immune function at all.
ACV may have benefits for diabetics and pre-diabetics, due to its favorable effects on blood sugar. A meta-review of nine clinical trials on ACV for blood sugar, published in the BMC Alternative Medicine and Therapies Journal, concluded that ACV may benefit blood sugar and cholesterol levels.
Clearly there are a number of research-backed health benefits to whole ACV consumption. But do these benefits transfer to ACV gummy consumption? We'll review in the next section.
Dosage Issue With ACV Gummies
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 too low to have any health benefit.
All of the medical 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 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 gummies product made by Orphic Nutrition, which is a top-selling ACV gummies brand on Amazon, contains 1,000 mg (6% of what seems to be the minimum-effective dose).
Another leading brand on Amazon called Health Nutrition Naturals makes an ACV gummies product with 1000 mg.
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. It's 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:
Real, Unsponsored ACV Gummies Review
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 whole ACV in a bottle is so much cheaper per serving.
For consumers who just want an unhealthy but tasty treat, at least regular candy gummies won’t be so overpriced, and won’t claim to solve any health problems.
But can you make a healthier version at home? We'll review in the next section.
Can You Make Healthy ACV Gummies at Home?
A YouTube creator with a channel called "Getting Healthy _Dr.T" has a video sharing how to make healthy ACV gummies at home with whole food ingredients:
Our Healthy Gummy Supplement Pick
Llama Naturals is our healthy gummy supplement brand recommendation. They sell supplements made from whole fruit that taste great and are entirely free of questionable additive ingredients.
Their Elderberry Immunity Gummy contains elderberry, which may be effective for preventing and reducing the duration of sickness according to a 2021 medical review. Its deep purple color comes from how rich it is in antioxidants.
Interested consumers can check out Llama Naturals Elderberry Immunity Gummy at this link to the product page on the brand's official website.
The brand's Prebiotics & Probiotics Gummy provides an effective probiotic dose, and is naturally sweetened with mineral-rich fruits like organic baobab and organic peaches. One of the probiotic strains included in this supplement is clinically shown to support a healthy microbiome.
Interested consumers can check out Llama Naturals Prebiotics & Probiotics Gummy at this link to the product page on the brand's official website.
For consumers intent on purchasing an ACV product, we recommend Bragg Organic Apple Cider Vinegar (official Amazon link here). It's the liquid form of ACV and it should be diluted in water. This is the most cost-efficient way to get the health benefits of ACV.