“Since there is so little research available for ACV supplements, there is no set recommended dose,” says Clark-Hibbs. “That being said, there is little to no research to support these benefits in individuals without these underlying conditions.” Most of the existing research was done on animals and can't be translated directly to humans, though.”Īs for the exact benefits that ACV may provide? “A comprehensive review in BMC Complementary Medicine and Therapies of the current research determined that people with type 2 diabetes who struggle with managing their blood sugar saw the best blood- sugar- and cholesterol-lowering results after taking 1 tablespoon of ACV per day for more than eight weeks,” says Clark-Hibbs. This has been shown to have antioxidant and anti-inflammatory effects. “Most benefits are attributed to the acetic acid component of ACV. “However, there is research on the health effects of apple cider vinegar itself,” she notes. “Apple cider vinegar gummies and supplements have only been on the market for a few years, so there is no peer-reviewed research on their effects, benefits, or drawbacks specifically,” says Clark-Hibbs. Ready to introduce the best ACV supplements, from capsules to gummies, into your wellness routine? We compiled this list, all recommended by nutrition experts. A good place to start? Look for products that are GMP (Good Manufacturing Practices)-certified to ensure they're produced with safe practices and standards. “While it’s nice to have a good-tasting supplement, the added sugar isn’t worth it.” Have a sweet tooth? Look for products that have very low amounts of added sugars or use sugar alternatives that won’t have much of an effect on your blood sugar, like erythritol.ĭietary supplements aren’t regulated by the FDA, so Grange recommends supplements that have been tested by a third-party company. “Sometimes vitamin companies will add in extra sugar to make a supplement taste better,” she says. While we all want our gummies to be delicious, Grange recommends ACV supplements that don’t contain any added sugars. How many milligrams does this entail? “Because there isn’t much research on ACV, there are no official recommendations, but I would say look for products that contain at least 200mg,” she says. With that in mind, she says to read a product’s label thoroughly to make sure it contains a high enough level of ACV for you to reap all the benefits. Grange says that gummies can sometimes have fewer nutrients than supplements in pill form. What to Look For in Apple Cider Vinegar Supplements A high concentration of ACV
Also, ACV may cause nausea in people who have sensitive stomachs as well as throat irritation.” Lastly, ACV supplements may cause low potassium levels if you take too much, adds Brittany Lubeck, MS, RD. “For example, because ACV has natural diuretic properties, you should avoid apple cider vinegar supplements if you already take a diuretic. “They may interact with medications,” says Lisa Young, PhD, RDN. If you do decide to try an apple cider vinegar supplement, just make sure you check with your physician before adding one to your routine. “Our tests found that these pills generally provide a much smaller amount of acetic acid-the likely active compound in ACV-per serving than a serving of bottled ACV.” “Unfortunately, as we concluded in our apple cider vinegar review, there is no good clinical research supporting the use of pills containing apple cider vinegar,” says Tod Cooperman, MD, president of ConsumerLab, a publisher of test results on health and nutrition products. However, the science behind their purported health benefits is still very young. Apple cider vinegar (ACV) supplements have become increasingly popular.
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