Over the past few years, a new type of supplement has emerged in the market – apple cider vinegar gummies. These gummies, which are marketed under different names like Goli, Keto Blast, Biolyfe and Via Keto, are said to be helpful for weight loss and keto diets. But do these gummies actually work?
In this comprehensive review, we’ll take a look at the ingredients, claims, doses, and potential side effects of apple cider vinegar gummies, so you can make an informed decision for yourself.
Step 1: Analyzing the Claims
When it comes to apple cider vinegar and its potential benefits for weight loss, there are four major claims. The first is that acetic acid, the active component in apple cider vinegar, can mildly help with controlling blood sugar levels. While some studies do support this claim, acetic acid is also found in regular white vinegar, meaning there is no additional benefit of apple cider vinegar over regular white vinegar.
The second claim is that apple cider vinegar and its acidity helps with appetite and digestion. In reality, vinegars like ACV tend to stimulate digestion and increase appetite, which is the last thing someone trying to lose weight wants. Furthermore, stomach acid is much more acidic than apple cider vinegar, and our bodies naturally produce one and a half liters of it each day, so taking 1-2 tablespoons of ACV per day won’t help with digestion.
The third claim is that the probiotics found in the sediment of apple cider vinegar may be helpful. Unfortunately, the amount of sediment found in ACV is very small, and most of it is made of fiber and leftovers from manufacturing, not probiotics. So realistically, these miniscule amounts of probiotics are unlikely to be beneficial for health.
The fourth and final claim is that the sourness of apple cider vinegar can help perk you up and improve energy. Unfortunately, this claim is mostly anecdotal, and if you find it does, it’s likely the sour flavor that is helping, not necessarily the ACV itself.
Step 2: Analyzing the Ingredients
When it comes to the ingredients of these gummies, there are three common issues. First, the doses used are far too small to be effective. Second, they aren’t using the active compounds. Third, the ingredient itself has not reliably shown any beneficial effect in humans. Let’s analyze the ingredients of these gummies and see which of these issues they have.
The average tablespoon of apple cider vinegar is about 15 grams, and the recommended dose of these gummies is 2 gummies, 3 times a day, for a total of 6 gummies per day. That means you need to eat 60 gummies per day to ingest the same amount of ACV you would get with 2 tablespoons of liquid ACV. That would also add up to 210 grams of starch and sugar, and a whopping 720 calories per day. It’s impossible to get a useful dose of ACV from these gummies.
The doses of B12 and B9 provided by these gummies are so miniscule that most children’s multivitamin gummies have more B vitamins than them. If you were deficient in B12, it would be better to take a regular supplement instead.
The organic beetroot and pomegranate are also present in these gummies, but the doses are measured in micrograms, which is 1000 times smaller than a milligram. To get an idea of how small a microgram is, a single grain of granulated sugar is approximately 600 micrograms.
That means you’d get less organic beetroot and pomegranate than a tenth of a grain of sugar. It’s safe to say these microscopic amounts of vegetables are unlikely to be doing anything for you.
Step 3: Potential Side Effects
These gummies could potentially be harmful, especially if you have blood sugar issues like diabetes or insulin resistance. They would be harmful to your weight loss progress, since they add empty calories and sugar into your diet. They could also be more harmful for your teeth than candy, since they contain not only sugar, but acetic acid, which directly harms enamel.
These “apple cider vinegar” or “keto” gummies are all just the same piece of expensive gummy candy marketed under different aliases. You’re not getting any meaningful dose of ACV from them, and trying to do so would require you to eat the whole bottle. Don’t be fooled – these gummies are not effective at all, and don’t have any health benefits whatsoever.
In fact, taking them regularly would more likely harm your health, just like eating candy every day might.
They shouldn’t be classified as a health food, but unfortunately, a lot of places, like Walmart, do, which is misleading and confusing for customers.