Apple cider vinegar (ACV) supplement sales skyrocketed in 2020. It hit #5 on the list of top selling herbal supplement ingredients in the mainstream market. It’s found in a growing number of products, including capsules and gummies. And some people just drink it straight. So why are people taking it?
The list of reasons seems to be growing, but immune health has been a big one over the past year. Products like Apple Cider Vinegar Gummies by Goli Nutrition are promoted for supporting healthy immune function and overall good health. Marketing materials, which are increasingly pushed by social media influencers, often highlight that ACV contains acetic acid and nutrients such as B vitamins and vitamin C. But there’s no evidence that taking ACV, either in a dietary supplement like these gummies or drinking it in the same form used for cooking, helps boost the immune system. There’s also no evidence that it helps prevent or treat COVID-19, like many people initially suggested.
Buzz around using ACV for other purposes is also increasing. A recent study in healthy adults linked daily vinegar consumption to reduced depression symptoms and improved mood. Vinegar was diluted in water and consumed daily with food for four weeks. While this study is getting some media attention, it’s too small to make any conclusions about whether it actually helps. There’s similar interest in using ACV to improve blood sugar levels. But most early research actually suggests that it doesn’t improve blood sugar control in people with diabetes. For now, tell patients to skip it.
Overall, much of the hype around ACV isn’t warranted. While it’s likely safe when consumed in normal food amounts, consuming high quantities, long-term isn’t a good idea. Doing so can lead to problems such as low potassium levels. Also, keep in mind that in the US there are no set standards for what a product must contain to be called “apple cider vinegar.” Sometimes it’s standardized to acidity, but the amount of each component of ACV, particularly acetic acid, varies from product to product.
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