If you always scroll through TikTok for healthy information morning routine inspo, then you’ve probably noticed that people are loving apple cider vinegar right now. the hashtag #Apple cider vinegar has over 255.8 million views, while #gummiesACV it currently has 10 million, all of which feature videos dedicated to the benefits that apple cider vinegar supplements claim to offer.
Of course, apple cider vinegar (ACV) is nothing new. You may even have an old bottle in your kitchen. The tart concoction is made from apple cider that has been fermented, says Dr Erin Stokesnaturopathic doctor and medical director of mega foodand it is something that people have been eating and taking as an injection for a long time due to its many health benefits.
To get into the ACV game, Stokes recommends taking a “food first” approach, meaning it’s always best to eat or drink your vitamins and nutrients before considering adding them in supplement form. “Fortunately, Apple cider vinegar it is very easy to find in any health food store and can be easily ingested either in warm water or in a salad dressing,” he says.
That said, supplements, and in particular ACV Gummies – are popular for a reason. For one thing, they help you avoid the pungent fermented taste that can make it difficult to consume apple cider vinegar. And the supplements have a higher concentration of apple cider vinegar than you’d get from, say, eating a salad with it in your dressing, he says. Melissa Rifkin, MS, RD, CDNa registered dietitian with Monat Apple Cider Vinegar Gummies.
But do they work? Here’s what you need to know about ACV supplements in case you want to add them to your #morningroutine.
The Benefits of ACV Supplements
1. May Help Regulate Your Blood Sugar Levels
According to Mollie Ferguson, RD, LDNregistered dietitian and CEO of Functional Well-being RDstudies have shown that taking ACV before a meal can cause delayed gastric emptyingwhich is something that can affect how you feel after eating.
“Essentially, your food is being released from the stomach into the small intestine at a slower rate,” he tells Bustle. “In turn, your body absorbs glucose, or sugar, from your meals more slowly, lowering the increase in blood sugar level and the amount of glucose released into the bloodstream.”
While there is some evidence that apple cider vinegar can support healthy blood sugar levelsStokes adds that it remains unknown whether ACV supplements are as effective as the food itself.
2. May Help Improve Digestion
Some TikTokers note that ACV helps their digestion or reduces bloating. The idea here may be related to stomach acid, he says. Amanda Sauceda, MS, RDa registered dietitian nutritionist.
“Stomach acid helps you break down food, and a lack of stomach acid could be a factor that could cause indigestion”, he tells Bustle. “So if someone were to drink apple cider vinegar, the idea is that the acid in the vinegar helps give your body a bit of a digestive boost, which in turn can help your indigestion.”
Of course, these benefits are often anecdotal. If someone claims that it helps your digestion, it really could, but as of now, there is no research to back it up. “It would also be a red flag if someone felt like they always needed ACV for their digestion,” says Sauceda. “Ideally, your body should be doing this on its own.”
3. May Support Your Immune System
While apple cider vinegar will not directly boost your immune system, taking it regularly can help your gutwhich in turn can help your immune system. ACV that contains “the mother,” also known as the unpasteurized kind, is thought to help build a healthy gut microbiome, which can support immune function, Ferguson explains.
About 70 to 80% of your The immune system is located in the intestine.So taking care of it is important. Ferguson suggests incorporating a variety of probiotic and prebiotic foods in your daily diet, not just ACV. “Probiotic foods introduce live bacteria to the gut and can be found in foods like ACV, sauerkraut, kimchi, and natto,” he says. “Prebiotic foods feed the good gut bacteria that are already in our gut and include foods like beans, onions, garlic, artichokes, and cabbage.”
4. Could increase energy
Many TikTokers are shown jumping up and down, powering through hard training routines and generally feeling more energetic after taking ACV. But is it a genuine side effect?
According to Rifkin, you may feel an energy boost secondary to other benefits of the supplement, such as improved blood sugar, immunity, and digestion. “Limited research also suggests Acetic acid in ACV can improve muscle energy recharge”, he points out.
Can ACV Help Detoxify Your Body?
One of the great attractions of ACV is that it is supposed to detoxify your body. And while it may be tempting to take a supplement that promises to flush toxins out of your body, it’s important to remember that’s actually a job for your “detox organs,” Sauceda says, like your liver, kidneys, skin and digestive system. your liver being the shining star.
Your body should be able to detoxify well if you sweat regularly, drink 64 ounces of water a day, eat 30 grams of fiber a day, get enough protein, and eat colorful fruits and vegetables, Ferguson explains. “If you don’t have these basics, no amount of detox product will help you.”
Are ACV Supplements Worth It?
According to Ferguson, it’s also tempting to pin high hopes on a supplement that claims to address a number of different health problems. But you can get just as much benefit from the whole-food source, he says, so you might as well just buy a cheaper bottle of ACV and be done for the day.
That said, there’s nothing wrong with trying gummies or supplements if you want. Just remember: “It’s not the magical thing that TikTok tries to make it be,” she says.
How to choose an apple cider vinegar supplement
If you want to go the food route, Ferguson recommends buying apple cider vinegar in a glass bottle that contains the “mother” for additional antioxidant benefitsthen mixing it with water or juice to dilute its strong flavor.
If you want to buy a supplement, read the label first. “The biggest thing to consider with gummy supplements in general is the additional ingredients,” says Stokes. “If you choose to go with a gummy strokecontrol the amount of sugar and look for gummies that do not contain gelatin, common allergens and are non-GMO.”
Side effects
Because it’s acidic, a real shot of ACV might burn your throat a bit going down. I might as well start erode the enamel of your teethsays Ferguson, especially if you forget to dilute it.
Weather ACV is generally well tolerated In both food and supplement form, you should always check with your doctor before adding it to your routine, especially if you take other medications.
Referenced studies:
Anderson, S. 2021. Evidence that daily vinegar intake may contribute to erosive tooth wear in adults. Food J Med. doi: 10.1089/jmf.2020.0108.
Aykın, E. 2015. Bioactive components of mother vinegar. J Am Coll Nutr. 2015;34(1):80-9. doi: 10.1080/07315724.2014.896230.
Cobb, KM. 2021. Acetic acid supplementation: effect on resting and exercise energy expenditure and substrate utilization. Int J Exercise Sci. PMID: 34055150.
Liljeberg, H. 1998. Delayed gastric emptying rate may explain improved glycemia in healthy subjects to a starchy meal with added vinegar. Eur J Clin Nutr. doi: 10.1038/sj.ejcn.1600572.
Siddiqui, FJ. 2018. Diabetes Management: Is Vinegar a Promising Candidate to Help Achieve Goals? J Evid Based on Integr Med. 2018 Jan-Dec;23:2156587217753004. doi: 10.1177/2156587217753004.
Wiertsema, SP. 2021. The interaction between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. Nutrients. doi: 10.3390/nu13030886.
Sources:
Dr Erin Stokesnaturopathic doctor
Melissa Rifkin, MS, RD, CDNregistered dietitian
Mollie Ferguson, RD, LDNregistered dietitian
Amanda Sauceda, MS, RDregistered dietitian nutritionist
