Maybe you've heard Keto ACV gummies help with weight loss. Usually, the gummy brands make this claim, so skepticism is warranted.
Carb Manager doesn't make ACV gummies. We've helped thousands of users lose weight with diet and lifestyle modifications, so we're in an unbiased position to evaluate the truth here.
Evaluating claims about Keto ACV gummies means assessing the science on apple cider vinegar. If ACV helps with weight loss, the gummies should too.
Today you'll learn what the science says, possible mechanisms of ACV weight loss, safety and dosing considerations, and how ACV fits into a holistic weight loss strategy. First, let's start with some background.
What Are Keto ACV Gummies?
Keto ACV gummies are a rebranded form of an apple cider vinegar supplement. Taking a Keto ACV gummy is like taking 1–2 tablespoons of liquid ACV in terms of acetic acid content.
Side note: acetic acid is the active ingredient in ACV that may promote weight loss. More on that soon.
The rebrand to "Keto" gummies is smart marketing. It's clever to link your supplement to a proven weight-loss diet with millions of followers.
Keep in mind that calling a supplement "Keto" means almost nothing. The only criterion is that the product has minimal carbs. Keto vitamin D, anyone?
Keto ACV gummies get away with it because regular gummies generally contain sugar. And because a claimed benefit of ACV (weight loss) aligns with a central benefit of low-carb dieting.
Do ACV Gummies Help With Weight Loss?
The real question is: does apple cider vinegar help with weight loss? Let's see what the science says.
A 2020 systematic review of 13 human and 12 animal studies found that "due to inadequate research of high quality, the evidence for the health effects of AV is insufficient." [*] According to the authors, most of the literature on ACV suffers from issues including:
- Poor randomization protocols
- Blinding issues (participants and scientists may be aware of experimental outcomes)
- Placebo issues (it's challenging to find a suitable placebo for ACV that isn't also vinegar)
- Very high doses in animal studies that don't translate to humans
Some studies were better than others, though. For instance, a 2009 Japanese study with 175 obese participants found that ACV supplementation significantly reduced body weight, fat mass, and triglycerides.[*] Compared to the placebo group, the high-dose ACV group lost 3.5 more pounds over 12 weeks.
Yet, according to the systematic review, that study had a high risk of bias around outcome blinding.[*] The researchers may have known which group was which, potentially biasing the findings.
This doesn't mean ACV is useless for weight loss. It just means we need larger, better studies on the topic.
Possible ACV Weight Loss Mechanisms
Apple cider vinegar contains acetic, succinic, ascorbic, formic, citric, and oxalic acids. These organic acids (especially acetic acid) may help with weight loss. Here's how.
#1: Slower gastric emptying
When you consume organic acids, your stomach secretes bicarbonate to counteract the acidity and restore your pH. Bicarbonate also slows gastric emptying, helping you stay fuller for longer.
A 1998 study found that vinegar reduced gastric emptying and reduced post-meal blood sugar in healthy people.[*] Later, a 2007 study found that ACV slowed gastric emptying by 10% in people with type 1 diabetes.[*]
#2: Suppressed hunger and appetite
Organic acids can suppress hunger by several mechanisms. One is blood sugar reduction.
When blood sugar spikes and crashes, you get hungry like a kid craving Halloween candy. Taking ACV with a carb-containing meal can limit these spikes and reduce future snacking.[*]
That's why responsible parents now hand out ACV gummies on Halloween night. As a bonus, this practice reduces kid traffic so you can watch Netflix in peace.
Beyond blood sugar, vinegar may reduce appetite signaling in the brain.[*] Helpful if you're cutting back on cashews.
#3: AMPK activation
Acetic acid may stimulate a fat-burning pathway called AMPK.[*] This pathway also drives the metabolic benefits of the Keto diet.
Here's how it works on Keto. When carbs intake is low, your body senses that energy is low.
Then AMPK flips on so you can burn fat to make more energy as adenosine triphosphate (ATP).
Acetic acid may also trigger this energy detection system by forming another molecule called acetyl-coA. (The formation of acetyl-coA depletes ATP.) The result is more fat-burning.
Are Keto ACV Gummies Safe?
The research suggests that moderate doses of ACV (~2 tablespoons or 1–2 gummy doses) are safe to consume.[*] At higher doses, the risk of adverse effects rises. Possible side effects include:
- Frequent bowel movements, burping, or gas
- Slow stomach emptying (a negative for people with type 1 diabetes who must be meticulous about nutrient timing[*])
- Stomach or throat irritation
- Heartburn
- Nausea
- Low blood potassium levels (hypokalemia)[*]
- Tooth decay[*]
ACV also may interact with certain medications. Taking ACV with diabetes drugs like insulin increases the risk of low blood sugar, and taking it with digoxin (for atrial fibrillation) or diuretic drugs increases the risk of hypokalemia.[*]
Do Apple Cider Vinegar Gummies Work?
So far, the literature on ACV for weight loss is inconclusive.[*] If it does help, it's not a big needle mover.
The big needle movers are diet, exercise, sleep, and stress management. Let's talk about diet because it's the most important.
To lose weight, you need to consume a mild caloric deficit. This state of burning more calories than you consume is called maintaining a negative energy balance.[*]
ACV gummies may facilitate that goal by slowing gastric emptying and increasing satiety. You can also increase satiety and reduce overeating by:
The bottom line is that ACV gummies are safe and possibly helpful, but don't expect weight loss if you haven't dialed in your nutritional systems. Get the big stuff handled first, then tinker with small stuff like Keto gummies.
