Are you curious about the benefits of apple cider vinegar? Wondering which type of apple cider vinegar- liquid vs gummies- is the best choice for you? I’m a Registered Dietitian and I always have apple cider vinegar (ACV) in my pantry!
Here we’ll explore the benefits of ACV liquid vs gummies to help you make an informed decision. We’ll also discuss ACV capsules and tablets so you know all of your options.
Read on for a deep dive into the benefits of apple cider vinegar and learn how to seamlessly incorporate it into your daily routine!
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What is Apple Cider Vinegar?
Apple cider vinegar is made from apple juice using a fermentation process. It consists mainly of water, acetic acid, and carbohydrates. One of the unique features of apple cider vinegar is the presence of the “mother of vinegar,” a cloudy substance that contains beneficial enzymes and good bacteria.
Acetic acid is the main ingredient in ACV and is believed to be responsible for its numerous health benefits.
Is There a Difference Between Regular and Unfiltered Apple Cider Vinegar?
Yes, there is a significant difference between regular and unfiltered raw apple cider vinegar! Regular vinegar is clear and filtered, whereas unfiltered vinegar contains the “mother” – a cloudy substance with beneficial enzymes and bacteria.
Many health professionals (including yours truly!) consider the “mother” to be the good stuff and the source of many of the health benefits.
Health Benefits of ACV
May Lower Blood Glucose Levels
The acetic acid in ACV provides blood sugar-lowering effects. Consuming ACV before a meal has been shown to improve insulin sensitivity and lower blood sugar levels (1, 2, 3).
A daily intake of approximately 10-30 mL (2-6 tablespoons) of ACV appears to reduce spikes in blood sugar after a carbohydrate-rich meal.
Pro-tip: ACV works best when taken prior to or with a high-carbohydrate meal. It does not seem to work as well when taken prior to a high-protein or high-fat meal.
Weight Loss Benefits
If you’re looking to lose weight, adding ACV to your daily regimen may help! ACV has long been touted as a weight management tool.
Research suggests that ACV may help suppress appetite, making you feel fuller for longer and leading to reduced calorie intake (4, 5).
Moreover, ACV is believed to enhance metabolism and increase fat burning, potentially supporting weight loss efforts.
While evidence is still emerging, incorporating ACV into your diet can be part of a healthy weight loss program.
Potentially Heart Healthy
Studies have shown that ACV may help lower cholesterol levels and improve heart health markers (6). Additionally, ACV has been found to help reduce blood pressure, potentially benefiting heart health. It is believed that the acetic acid in ACV may contribute to these heart-protective effects (7).
Furthermore, ACV has anti-inflammatory properties, which can also benefit heart health. By reducing inflammation in the body, ACV may help prevent heart disease (8).
May Improve Digestive Health
ACV is often touted for its ability to improve digestion by increasing stomach acid production. You may have heard that ACV can help alleviate common digestive issues such as bloating, gas, and constipation. There is very limited research to support these claims however.
It is believed that ACV’s acidic properties promote the breakdown and absorption of nutrients from food, enhancing overall digestion. Taking ACV before meals aids in digestion and prevents heartburn or reflux in some individuals (9).
Incorporating ACV into your daily routine can provide these digestive benefits and support optimal gut health, which in turn supports your immune system.
ACV is renowned for its antimicrobial properties, which can be attributed to the presence of acetic acid. ACV serves as a natural antimicrobial agent by effectively combating bacteria and viruses (10).
Moreover, ACV’s antimicrobial properties extend to its influence on skin health, making it a helpful treatment for conditions such as acne and foot odor (11).
May Improve Depression Scores
One study found that when people drank vinegar it resulted in chemical changes that are linked to feeling happier. These changes included how certain enzymes work and an increase in the breakdown of glycine, serine, and threonine.
This study suggests that vinegar could be helpful in improving our mood, but more research is needed to be sure (12).
The Many Forms of Apple Cider Vinegar: Liquid vs Gummies vs Capsules
Apple cider vinegar comes in different forms to cater to various preferences and needs. One such form is the traditional liquid apple cider vinegar, which serves multiple purposes in cooking, cleaning, and promoting health.
Packed with potential benefits such as improved digestion, weight loss support, and blood sugar regulation, liquid ACV is a reliable option for many.
However, for those who find the taste or sourness of liquid vinegar off-putting, apple cider vinegar dietary supplements offer a more enjoyable and convenient alternative.
With the same health benefits as their liquid counterpart, ACV gummies have gained popularity for their ease of consumption and incorporation into daily routines. Another option is ACV pills or capsules, providing a concentrated dosage.
You are most likely familiar with liquid apple cider vinegar, the traditional and most common form of ACV. The liquid form provides a higher concentration of acetic acid, making it a popular choice for those seeking the potential health benefits of apple cider vinegar.
Because it is easily mixed with water or other beverages, liquid ACV provides a versatile option for incorporating it into your daily routine. While the taste may be a challenge for some, the high acetic acid content in liquid ACV makes it a valuable option for overall health and wellness.
Gummies provide a convenient and portable way to consume apple cider vinegar without the strong vinegar taste that some may find off-putting.
Gummies, also called gummy vitamins, are candy-like supplements that can be chewed and come in a range of flavors, shapes, and sizes. They are a trendy option for taking supplements or medications, serving as a pleasant alternative to pills or capsules.
These gummies may be beneficial for individuals with sensitive stomachs or those who struggle with the sour taste of liquid ACV. Moreover, they come in pre-measured doses, ensuring proper intake of ACV.
Gummies are often flavored and sweetened, effectively masking the tartness of apple cider vinegar, while still providing the desired benefits. They offer a longer shelf life compared to liquid ACV, eliminating concerns about spoilage.
Gummies have gained popularity as they offer the potential health advantages associated with liquid ACV in a more convenient and enjoyable format.
Are Apple Cider Vinegar Gummies as Good as the Liquid?
While apple cider vinegar gummies can be a convenient alternative to the liquid form, they are not nearly as potent as the liquid.
Furthermore, gummies may contain added flavors and sweeteners. Both liquid vinegar and gummies offer similar health benefits, such as aiding digestion and supporting weight loss.
What are the Cons of Gummies?
ACV gummies have some drawbacks.
To begin with, there is no scientific research on their effectiveness. Furthermore, they are not regulated by the FDA. Additionally, gummies may contain added sugars and artificial flavors.
ACV gummies often have a lower concentration of acetic acid compared to liquid ACV. They may also be less effective for digestion and weight loss.
And finally, gummies can be (much) more expensive than traditional liquid ACV.
Capsule, Tablet, or Pill Form
Apple cider vinegar capsules, tablets, and pills provide the same health benefits as liquid apple cider vinegar, but some experts suggest that the liquid form may be more effective due to its higher acidity. However, tablets, capsules, and pills are convenient, tasteless, and odorless.
Pros & Cons of Tablets, Capsules, or Pills
Pills usually contain a higher concentration of apple cider vinegar compared to gummies, but less than liquid ACV. This potency may make pills more effective in promoting digestion and aiding weight loss compared to gummies, though we need more research to confirm this.
When deciding between apple cider vinegar pills and gummies, it’s important to take into account certain key factors. In terms of convenience and dosage control, pills are both hassle-free and easily manageable.
Pills, tablets, and capsules are tasteless, a distinct advantage over swallowing apple cider vinegar. However, if you do not like to swallow pills, you may prefer to consume liquid or gummies.
Why are Apple Cider Vinegar Pills, Capsules, & Gummies Popular?
Apple cider vinegar pills and gummies are popular due to their convenience and palatability. They offer an easy-to-consume alternative to liquid apple cider vinegar, masking its strong taste.
Portable and ideal for on-the-go consumption, they allow individuals to incorporate apple cider vinegar’s potential health benefits into their daily routine more easily.
Gummies vs Capsules, Tablets, and Pills
ACV gummies and ACV capsules offer a different taste and texture experience compared to liquid ACV. The gummies are often flavored and have a chewy, gummy texture, making them more enjoyable for those who find the strong taste of liquid ACV off-putting.
On the other hand, liquid ACV has a tangy, acidic taste that can be harsh for some, but others prefer it. It is ultimately a personal preference..
In terms of convenience, ACV gummies are portable and easy to grab on-the-go, requiring no additional tools or ingredients.
Meanwhile, liquid ACV requires a measuring spoon or cup and often needs to be mixed with water or another beverage for easy consumption, which may not be as practical when you’re out and about.
Gummies are a more convenient option, as they are easy to consume and avoid the strong taste commonly associated with liquid vinegar. Additionally, they are more travel-friendly, making it easier to incorporate them into your daily routine.
On the other hand, pills offer precise dosage control, which is appealing if you prefer a straightforward approach.
How to Easily Consume ACV On a Daily Basis
The liquid form of ACV offers both versatility and potent health benefits. You can easily incorporate it into your daily routine by adding a tablespoon or two to a glass of water or a cup of herbal tea.
One advantage of liquid ACV is that it allows for a more precise dosage, ensuring you can measure the amount you desire. To make the sour taste more palatable, you can mix it with ingredients like honey or a squeeze of lemon.
Pro-tip: Drink your ACV concoction through a straw to minimize the exposure of acid to your teeth.
Another option is to use apple cider vinegar as a flavorful salad dressing, elevating the taste of your greens.
For a convenient option, try incorporating it into your smoothies for an added health boost.
Mistakes to Avoid
When incorporating ACV into your routine, choose the right type of ACV that suits your needs. There are various options available, including raw and unfiltered ACV with the “mother” or pasteurized versions that lack beneficial enzymes.
Pro-tip: I recommend unfiltered ACV to reap maximum benefits.
Another mistake to avoid is using ACV in excessive amounts. While ACV offers potential health benefits, consuming too much can have negative effects on tooth enamel and lead to digestive issues. It’s essential to dilute ACV properly to prevent these problems.
Who Should Avoid Consuming Apple Cider Vinegar?
Individuals with sensitive stomachs or acid reflux, those taking specific medications like diuretics or insulin, and pregnant or breastfeeding women should consult their healthcare provider before consuming apple cider vinegar.
It’s advisable to seek advice from a healthcare professional if you have a medical condition before adding apple cider vinegar to your diet.
Apple Cider Vinegar Liquid vs Gummies
Both liquid apple cider vinegar and ACV gummies offer their own unique benefits.
Liquid ACV provides a more concentrated form of vinegar, making it a popular choice for those seeking maximum health benefits. On the other hand, ACV gummies offer a convenient and tasty alternative that can be easily incorporated into your daily routine.
Ultimately, the best choice comes down to personal preference and lifestyle. If you prefer the traditional method of consuming apple cider vinegar and want to experience its full potency, then liquid ACV is likely the way to go.
However, if you’re looking for a convenient and enjoyable way to incorporate ACV into your diet without the strong taste, then ACV gummies may be the perfect option for you.
Remember, when choosing an apple cider vinegar product, it’s important to opt for high-quality brands that use organic ingredients and have undergone rigorous testing for purity and potency.
If you’re still unsure which option is right for you, consult with a Registered Dietitian Nutritionist (RDN) who can provide personalized advice based on your specific needs and goals.
Pam is a Registered Dietitian Nutritionist with a Master’s of Public Health and a Certificate in Integrative and Functional Nutrition. Passionate about the science of health and nutrition, she loves to share her knowledge to help others live healthy, vibrant lives. When not working, Pam can be found hiking, traveling, and enjoying great-tasting, nutritious food.