Proponents claim apple cider vinegar may aid with everything from skin health to digestive health to weight reduction. They advertise it in gummy form as a health supplement and in social media postings touting the potential advantages of drinking the strong fermented juice. 

Although more study is required to properly comprehend the possible advantages of apple cider vinegar, experts say they have seen some evidence that it can help specific health goals. However, there are some things to be aware of if you decide to give it a try. 

(Photo: by Joe Raedle/Getty Images) MIAMI, FLORIDA - APRIL 26: In this photo illustration, melatonin gummies are displayed on April 26, 2023, in Miami, Florida. According to a recent study, melatonin gummies may have different doses than the packaging says, making them potentially dangerous for people taking them as a sleeping aid. 

Studies on the precise scope of these possible advantages are still required, it is known that this type of vinegar includes specific acids that might destroy bad bacteria as well as natural probiotics that may promote gut health. Small studies have also looked into the impact of apple cider vinegar on blood sugar levels.

Others are utilizing apple cider vinegar topically to care for their skin and scalp rather than internally. 

Dr. Azza Halim, a physician and board-certified anesthesiologist, claims that apple cider vinegar includes certain components that may help with specific skin issues even if research in this area is also sparse.

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How to Take Apple Cider Vinegar

ACV may be a good addition to your diet, but there are several key things to keep in mind, according to experts. 

First of all, taking it alone as a shot is not advised. For someone trying to nourish their gut flora with the helpful bacteria it contains, drinking it directly can also upset their stomach lining. 

Ligos advises against popular, expensive gummy supplements due to both their lack of regulation and possibly decreased effectiveness. Halim continues, "There are questions about whether gummies provide accurate dosing and they may also contain added sugars."

Although many customers choose gummies because of their superior flavor, according to Ligos, there are other methods to include the liquid form that are a little more enticing than simply diluting with water.

Only 400-500 mg of apple cider vinegar (ACV) is contained in each serving of two gummi bears from some brands, such as Nature's Truth or WellPath Pure. 

One serving (two gummies) of Goli's gummies contains around 1,000 milligrams of ACV, which the manufacturer claims is comparable to one shot (a couple tablespoons) of ACV. 

Studies on ACV often involve significantly more liquid; for instance, a 2018 research on the weight reduction effects of ACV published in the Journal of Functional Foods had participants drinking 30 milliliters a day for 12 weeks. Technically, 1000 milligrams is only comparable to 1mL, and studies on ACV typically involve much more of the liquid.

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