Do apple cider vinegar (ACV) gummies aid in weight loss?

Apple Cider Vinegar Gummies for Weight Loss

Apple cider vinegar gummies are not recommended for weight loss as there is insufficient high-quality evidence supporting their effectiveness, and supplements are not recommended for weight management according to current guidelines. 1

Evidence on Apple Cider Vinegar for Weight Loss

Guidelines and Recommendations

Current weight management guidelines do not recommend apple cider vinegar or its gummy formulations for weight loss:

• The American Diabetes Association explicitly states that supplements are not recommended for weight loss, as they may delay implementation of more effective weight management strategies 1
• Guidelines emphasize that supplements lack evidence of effectiveness, and some promote unscientific and possibly dangerous practices 2
• The National Institutes of Health and other medical organizations do not endorse apple cider vinegar supplements for weight management 1

Research Evidence

The limited research on apple cider vinegar for weight loss shows:

• A 2020 systematic review concluded that evidence for health effects of apple vinegar, including weight loss, is insufficient due to inadequate high-quality research 3
• While a recent 2024 study reported some weight loss benefits in Lebanese adolescents and young adults using liquid apple cider vinegar (not gummies) 4, this single study is insufficient to override guideline recommendations
• Animal studies have shown some metabolic benefits 5, 6, but these cannot be directly translated to humans

Safety Concerns

• Apple cider vinegar tablets have shown considerable variability in pH, acid content, and labeling claims 7
• There are documented cases of esophageal injury from apple cider vinegar tablet products 7
• The inconsistency and inaccuracy in labeling and recommended dosages raise quality concerns about these products 7

Recommended Weight Management Approaches

Instead of apple cider vinegar gummies, guidelines recommend these evidence-based approaches:

Dietary Interventions

• Create a 500-750 kcal/day energy deficit through dietary changes 1
• Follow a low-calorie diet (1,200-1,500 kcal/day for women; 1,500-1,800 kcal/day for men) 1
• Consider Mediterranean or DASH diets, which have stronger evidence for weight management 1

Physical Activity

• Engage in 30-40 minutes of physical activity 3-5 days per week 1
• Physical activity is crucial for weight maintenance even if it produces less initial weight loss than dietary changes 2

Behavioral Interventions

• Multicomponent behavioral interventions with at least 14 sessions in 6 months can produce 5-10% weight loss 2
• Include components such as weight self-monitoring, dietary counseling, and problem-solving 2

Pharmacotherapy (if appropriate)

• FDA-approved medications may be considered for patients with BMI ≥30 kg/m² or BMI ≥27 kg/m² with comorbidities 2, 1
• These include GLP-1 receptor agonists, combination therapies, and orlistat 2, 1

Target Weight Loss Goals

• Initial target of 3-5% weight loss for health benefits 1
• Aim for 5-10% weight loss for more substantial improvements in comorbidities 1
• Even modest weight loss of 5% can improve blood pressure and may decrease hemoglobin A1c by 0.6-1% for those with type 2 diabetes 2

Bottom Line

Apple cider vinegar gummies should not be recommended for weight loss. Instead, focus on evidence-based approaches including caloric restriction, increased physical activity, behavioral interventions, and when appropriate, FDA-approved medications. These approaches have demonstrated effectiveness for weight management and improved health outcomes.