Have you ever tried drinking apple cider vinegar for its reported health benefits, such as weight loss and improved digestion? Did you give it up before you had the chance to experience any benefits? If so, you would not be alone. For many, the sour taste of apple cider vinegar makes it hard to stomach.
But despite its sourness, apple cider vinegar has been used as a home remedy for centuries. Studies have even found it may aid in weight loss, blood sugar management, heart health, and more. Do you wish you could get these benefits without the pungent smell and taste of apple cider vinegar?
Don’t give up yet, because it might be possible. Goli Nutrition has created the world’s first apple cider vinegar gummy, which they claim provides all the benefits of apple cider vinegar in a delicious package. But does apple cider vinegar really deserve the hype, and if so, how are these supplements different from liquid apple cider vinegar? Most importantly, do apple cider vinegar gummies work?
What is apple cider vinegar?
To start with, you will want to know what apple cider vinegar actually is. Apple cider vinegar is made by combining apple juice with yeast, which converts the sugar in the apples into alcohol. Bacteria are then added which ferment the alcohol into acetic acid. The finished product contains about 5-6% acetic acid, which accounts for its distinctly sour taste (1).
Apple cider vinegar has been used as a home remedy for centuries. The ancient Greeks used it to treat wounds, and more recently it has been used to treat a variety of ailments such as sore throat, dandruff, and varicose veins. Apple cider vinegar is also believed to promote weight loss and healthy digestion (2).
Benefits of apple cider vinegar
Apple cider vinegar has a long history as a home remedy, but are the health claims supported by science? I was intrigued to find multiple studies supporting the use of apple cider vinegar for weight management, immune function, heart health, gut health and digestion.
In one clinical trial investigating the effects of apple cider vinegar on weight loss, participants were randomly assigned to an apple cider vinegar group or a control group. Those in the apple cider vinegar group were subjected to a restricted calorie diet and given 30 mL per day of apple cider vinegar, while those in the control group were only put on the restricted calorie diet.
At the end of the 12-week trial, those in the apple cider vinegar group experienced significantly reduced body weight, BMI, hip circumference, visceral adiposity index, and appetite compared to the control group. The apple cider vinegar group also saw a significant reduction in LDL cholesterol (bad cholesterol), which helps to support optimal heart health. These effects are thought to be caused by the acetic acid and enzymes in apple cider vinegar (3).
Other benefits of apple cider vinegar come from its pectin, a soluble fiber that acts as a prebiotic in the gut and supports the growth of healthy gut flora. In laboratory studies, pectin extracted from fruit wastes has been found to enhance the growth of lactic acid bacteria and bifidobacteria, which are beneficial gut bacteria (4, 5). Prebiotics such as pectin not only support healthy digestion, but also help maintain immune system health. Studies have shown that prebiotics improve the immune system by increasing the expression of anti-inflammatory cytokines (signalling proteins) and decreasing the expression of pro-inflammatory cytokines (6).
Gummies vs traditional apple cider vinegar
By now, you have learned how ACV can complement a healthy diet by promoting weight management, healthy digestion, and a strong immune system. But how does an apple cider vinegar gummy compare to traditional apple cider vinegar, and is it possible to experience these health benefits without drinking sour apple cider vinegar?
Goli Nutrition apple cider vinegar gummies do contain pure apple cider vinegar, but it is in a concentrated form. In contrast, liquid ACV is 94% water. The gummies contain acetic acid and the “mother”, the part of apple cider vinegar containing beneficial pectin, yeast, and bacteria. Two gummies are equivalent to one tablespoon of apple cider vinegar, which is the recommended daily dosage. The creators of the gummies also decided to add vitamin B12 and vitamin B9, or folic acid. These vitamins support general health and aid in your body’s energy production (7).
Probably the most appealing feature of apple cider vinegar gummies is that they taste and smell good and are easier to take than the liquid. This could mean that you are finally able to take apple cider vinegar long enough to see results. Also, liquid apple cider vinegar can damage tooth enamel if taken in large amounts over time (1), but but Goli claims that their gummies are better for tooth enamel.
Inside the Goli gummy
Goli gummies are certified vegan, allergen-free, organic, and GMO-free. They do not contain artificial ingredients or preservatives. The sweet taste of the gummies was formulated using a combination of natural ingredients including apple, pomegranate, beetroot, carrot, and blackcurrent, with just 1 gram of sugar per gummy. The gummies are made in the USA and are tested for quality at every stage of the process.
Do apple cider vinegar gummies work?
There is promising evidence that apple cider vinegar can help promote weight management, heart health, digestion, and immune system health. Goli gummies taste better and are easier to take than liquid apple cider vinegar, and they also have other healthy ingredients. I think Goli gummies are a great idea for people who want to experience the benefits of apple cider vinegar but have trouble with the sour taste. It appears that apple cider vinegar gummies specifically have not been studied in clinical trials, and I would like to see this type of study in the future. It would be interesting to see how gummies actually compare to liquid apple cider vinegar in terms of health benefits.
So, do apple cider vinegar gummies work? Judging by reviews on Amazon, many customers find they work well enough to keep coming back for more. The most common benefits users describe are improved digestion and weight loss. If you struggle in those areas, it would be worth it to try the Goli apple cider vinegar gummy to see if it helps you too! Be sure to consult with your doctor regarding potential side effects or interactions with medications.
Have you used apple cider vinegar or apple cider vinegar gummies to help you reach your health goals? Share your experiences below!