Evidence Based
There are various different supplements used in complementary and alternative medicine. Many of these products use extracts from fruits, vegetables, and herbs for supposed health benefits.
One product that has become more popular for its health benefits is apple cider vinegar. People use it for a variety of health-related purposes, including to aid weight loss. Drinking apple cider vinegar is probably the most common, but you can also take an ACV pill.
While ACV is popular, that doesn’t necessarily mean it works. Below, learn about the true benefits of apple cider vinegar pills. We will review the results of scientific studies to support the benefits of apple cider vinegar supplements.
Should We Take Apple Cider Vinegar Pills?
Whether you should take apple cider vinegar pills depends on what benefits you’re seeking. Apple cider vinegar supplements may provide the following benefits:
- Weight loss.
- Reduced blood cholesterol.
- Management of blood sugar levels.
- Enhanced physical performance.
- Lower blood pressure.
- Antimicrobial effects.
- Improved gut health.
What Are Apple Cider Vinegar Pills?
Apple cider vinegar pills are supplements containing ACV. They typically contain a powder form of apple cider vinegar. Some contain liquid ACV in a capsule.
It’s helpful to learn about the benefits of consuming apple cider vinegar capsules. ACV may come with numerous health-related perks, and it’s easy to obtain. Specific benefits are discussed in more detail below.
Benefits Of Apple Cider Vinegar Pills
There are various apple cider vinegar pills. People commonly use these pills to help them lose weight, but this isn’t the only benefit of ACV.
Weight Loss
ACV is probably most commonly used to promote weight loss, and there is evidence to support ACV for this use. One randomized clinical trial followed people on a restricted calorie diet for 12 weeks. One group in the study consumed ACV,[1] whereas the other did not.
At the end of the study, those consuming ACV had a reduced appetite. They also lost a significant amount of weight and body fat and reduced visceral adiposity index. Worth noting is the fact that study subjects consumed liquid vinegar rather than tablets.
While research findings are mixed, some research shows that ACV can cause weight loss by increasing energy expenditure.[2] Using cider vinegar could help you lose fat when paired with a reduced-calorie diet.
Reduced Blood Cholesterol
Apple cider vinegars can also improve heart health by reducing blood cholesterol levels. Research with rats that became obese following a high-fat diet assessed the effects of cider vinegar on blood cholesterol.[3] After six weeks on a high-fat diet, rats experienced increases in total and low-density lipoprotein cholesterol and triglycerides.
However, ACV reversed these effects. The study authors explained that ACV has antioxidant effects, so it reduces oxidative stress. This results in reductions in cholesterol and triglycerides and prevents obesity-related heart disease.
The weight loss study[1] noted above also found that ACV consumption reduced cholesterol and triglycerides. When taken alongside a weight loss diet, apple cider vinegar supplements could also promote heart health by reducing blood lipids.
Management Of Blood Sugar Levels
Apple cider vinegar is often used to reduce blood sugar levels. A meta-analysis of nine studies found that ACV is beneficial for lowering blood sugar.[4]
Supplementing with apple cider vinegar reduces fasting blood sugar[4] as well as average blood sugar over time.
Furthermore, liquid apple cider vinegar can lower blood sugar levels after a high-carbohydrate meal.[5]
Scientists believe that ACV can lower blood sugar levels because it increases glucose uptake.[6] This is the process by which insulin removes sugar from the blood and distributes it to the cells. Glucose uptake is essential for blood sugar regulation.
Enhanced Physical Performance
Also, among the potential beneficial effects of apple cider capsules is an increase in physical performance. The acetic acid[7] in ACV has been found to reduce physical fatigue from exercise. It can also remove stiffness in the muscles following physical activity.
Based on these findings, apple cider vinegar could be used to enhance physical performance and promote recovery from exercise. This can make it beneficial for athletes seeking to improve performance. It can also be useful for people trying to lose weight, as it could help them exercise longer before tiring.
Lower Blood Pressure
While there is little research evaluating long-term effects, some short-term studies show ACV can reduce blood pressure. One study with healthy adults included a control group and a group that consumed apple cider vinegar after breakfast. Results showed that those consuming ACV experienced decreases in diastolic blood pressure[8] 75 minutes later.
Other research has shown that liquid vinegar consumption can reduce both systolic and diastolic[9] blood pressure by about three points. Researchers have, therefore suggested that ACV could be used as an add-on to medications for high blood pressure.
Antimicrobial Effects
Apple and cider vinegar tablets could also have antimicrobial effects, meaning they fight infections. One study found that ACV stopped the spread of Staph[10] and E.coli infections.
Improved Gut Health
Apple cider vinegar is considered one of the top functional foods because of the way it acts in the body. One reason for this is its ability to improve gut health. Acetic acid in ACV can stop overgrowth of harmful bacteria[11] in the gut while promoting healthy bacteria growth.
Because of its role in gut health, ACV can be used to treat digestive problems, including constipation. The acetic acid content in vinegar has an anti-inflammatory effect[11] and can alleviate symptoms of inflammatory bowel diseases.
What Do Apple Cider Vinegar Pills Do?
There are several benefits of apple cider vinegar. People routinely use apple cider vinegar pills for weight loss and other health-related purposes.
Apple cider vinegar pills work for weight loss[1] and reduction of blood sugar[4] and cholesterol[3] because of the properties of ACV. Apple cider vinegar contains acetic acid, which has anti-inflammatory[11] effects.
Apple cider vinegar is also rich in antioxidants,[12] meaning it can reduce oxidative stress in the body. This makes it beneficial for treating obesity-related health conditions including type 2 diabetes and high cholesterol. ACV also increases glucose uptake,[6] allowing blood sugars to be distributed elsewhere for energy.
Also among the physiological effects of apple cider vinegar are the ability to fight infections.[10] This means it might be beneficial for immunity and fighting illnesses.
Are There Any Side Effects?
When consumed in usual amounts, there are limited side effects[13] associated with apple cider vinegar. Typical consumption levels usually do not lead to adverse effects, especially with short-term use. However, long-term use of large amounts of ACV may be harmful in rare instances.
The greatest risk associated with apple cider vinegar in pill form is a tablet becoming lodged in the throat. This could result in injury. Finally, topical apple cider vinegar can irritate the skin[14] or result in a chemical burn.
Consuming large amounts of liquid vinegar could destroy tooth enamel due to the acid content. You can reduce this risk by diluting vinegar in water before consumption.
Finally, always consult with your doctor about the long-term use of any product, including ACV pills. Read product labels and take the product exactly as directed. Do not take excessive doses.
Dosage And Choosing Apple Cider Vinegar Pills
There are a variety of different apple cider vinegar pills on the market, as well as liquid apple cider vinegar varieties. For the best results, it’s helpful to do your research and choose a brand that comes with good reviews.
It’s also important to ensure that the product you choose contains what its makers say it does. An ACV product that is NSF certified has been third-party tested to confirm its contents.
When it comes to dosage, it’s important to ensure that the ACV pill you choose contains acetic acid. Research has shown that ACV pills containing between 750 mg and 3,600 mg[15] of acetic acid are effective. This means that there is a wide range of effective doses.
More research has been conducted with liquid apple cider vinegar. In studies, 30 mL/day of ACV[1] has caused reduced appetite and weight loss. Dosages of two to six tablespoons[5] can reduce blood sugar after a carbohydrate-rich meal.
Liquid ACV may be more beneficial than pills or apple cider vinegar gummies. Research shows that liquid form is more effective than ACV pills for lowering blood sugar.[16] You can drink liquid vinegar diluted in water or use as a salad dressing or condiment to increase ACV consumption.
Conclusion
Apple cider vinegar has several health benefits. It can help you lose more weight when combined with diet and exercise. It’s also beneficial for reducing blood sugar, blood pressure, and blood cholesterol.
The liquid form of ACV may be more effective than pills. However, many of the benefits of ACV come from its acetic acid content, which is anti-inflammatory. Choosing an ACV pill can give you the benefits without the bitter taste of liquid vinegar.
Hopefully, the information here will help you to make an informed choice about whether to add ACV to your diet. Based on the available research, ACV does seem to have numerous health-related benefits.
Frequently Asked Questions
Follow the instructions on the apple cider vinegar tablets label. These pills are usually consumed with a meal. Taking them in the morning with breakfast can help you remember them.
Research has found that overweight or obese subjects lose weight[1] and body fat when consuming apple cider vinegar. ACV will not lead to weight loss on its own; it should be used alongside diet and exercise.
Research shows that consuming apple cider vinegar reduces visceral fat[1] and leads to weight loss. It could be helpful for reducing belly fat alongside a reduced-calorie diet.