The apple cider vinegar craze is still alive and well, and while many people are curious about its purported benefits, some just aren’t into the idea of chugging shots or spoonfuls of it in its natural, acidic form. You may be in luck, as options such as apple cider vinegar pills and gummies have begun to infiltrate the market
According to Jennifer Maeng, a New York City-based registered dietitian, founder of Chelsea Nutrition and an RD advisor at Twinlab, apple cider vinegar on its own contains probiotics and antioxidants and can help to regulate blood sugar and calm acid reflux symptoms. ACV can also help provide relief from bloating and gas in people who experience low stomach acidity.
What are apple cider vinegar pills good for?
If you don’t exactly find straight or diluted apple cider vinegar to be palatable, pills or capsules can be an alternative option, and a better one than gummies at that, Maeng says. This is because gummies tend to have a significant amount of added sugar.
“Taking ACV as it is or in a pill form can help avoid additional sugar intake, and the different levels of acetic acid in gummies may lead to different effects than liquid ACV,” she says. “However, without enough available evidence, it is difficult to know for sure whether ACV pills can lead to potential long-term or short-term side effects.”
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Apple cider vinegar pills vs. liquid
Wondering now if you should take straight ACV or if pills are just as good? While pills such as Braggs apple cider vinegar capsules (which Maong recommends) may be a better option than gummies, Maong still recommends opting for ACV in its natural form if you can tolerate it.
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You don’t have to take it on its own or drink it diluted in water if that’s not your thing — you can also add it to salad dressing or sauce recipes, which can tone down its acidity if you find you’re sensitive to it.
Apple cider vinegar side effects
While it’s difficult to say what effects consuming apple cider pills may have, Maong notes that consuming large quantities of ACV can damage your gut lining and enamel of your teeth, particularly if taken without diluting it. If you have chronic kidney disease, you may also want to steer away from it as it is high in potassium, which your kidneys will not be able to filter from your blood if you’ve taken in too much.
When to take apple cider vinegar pills
If taking ACV In its natural form, the optimal time to take it can vary depending on whether you’re taking it to help manage other conditions. For example, Maong recommends taking it early in the morning or diluted 30 minutes before going to bed if you’re taking for insulin resistance or acid reflux, respectively.
If you’re simply interested in trying ACV, she recommends consuming 2 tablespoons of it diluted in 8 ounces of water to drink or added to sauces or dressings.
Apple cider vinegar for weight loss
You may have also heard about apple cider vinegar being touted for weight loss effects. Unfortunately, experts are quick to debunk that myth. While she won’t generally recommend ACV for weight loss, Maong notes that it may be helpful if your weight gain is due to insulin resistance.
“[If this is the case,] I wouldn’t discourage my clients from trying it, especially after they have established a healthy lifestyle and routine which includes diet, exercise, stress management, sleep regulation and menstrual cycle regulation,” she says.
