Yes, there are apple cider vinegar pills: What you need to know
For those who dislike the strong, pungent taste of liquid apple cider vinegar (ACV), supplements in pill, tablet, or gummy form offer a convenient alternative. These products contain dehydrated ACV, and many brands also add other ingredients, such as cayenne pepper, ginger, or additional vitamins, to their formulations. While the existence of these pills is certain, the scientific evidence supporting their efficacy and safety is still limited, especially when compared to the liquid form.
How apple cider vinegar pills are made
The process of creating ACV pills involves dehydrating liquid apple cider vinegar. This turns the fermented product into a powdered form that can be encapsulated or pressed into tablets. The quality and concentration of the active ingredients, primarily acetic acid, can differ significantly from one brand to another. Because dietary supplements are not strictly regulated by the FDA, consumers must be vigilant and look for third-party certifications to ensure product quality and consistency.
Potential benefits based on liquid ACV research
Most of the health claims associated with apple cider vinegar pills are extrapolated from studies on the liquid version, as dedicated research on the pill form is sparse. The potential benefits are largely attributed to the acetic acid content, and include:
- Weight Management: Some smaller human and animal studies have suggested that liquid ACV may assist with weight loss by potentially reducing fat storage and controlling appetite. It's thought to slow gastric emptying, which can promote a feeling of fullness.
- Blood Sugar Regulation: Several studies have shown that consuming liquid vinegar with meals can help lower post-meal blood glucose and insulin levels, especially in individuals with metabolic disorders. Acetic acid is thought to be responsible for this effect.
- Heart Health: Animal studies have indicated that liquid ACV may help improve lipid profiles by lowering triglycerides and LDL (“bad”) cholesterol. However, these findings have yet to be conclusively replicated in human trials using the supplement form.
- Antimicrobial Properties: In its liquid state, apple cider vinegar has demonstrated antibacterial and antifungal properties. While proponents suggest this benefit extends to the pills, there is no solid evidence to confirm this.
Comparing apple cider vinegar pills vs. liquid ACV
| Feature | Apple Cider Vinegar Pills | Liquid Apple Cider Vinegar |
|---|---|---|
| Taste | Neutral, avoids the strong, acidic taste | Pungent, sour taste |
| Convenience | Highly convenient, easy to take anywhere | Requires dilution and mixing, less convenient |
| Acidity | Lower risk of tooth enamel erosion and throat irritation | High acidity can damage tooth enamel and irritate the throat |
| Efficacy | Less researched, and one study suggests they may be less effective for blood sugar control than the liquid | More scientific studies support the efficacy of the liquid form |
| Ingredient Accuracy | Supplements are not FDA-regulated, so potency can vary between brands | You know exactly what you are consuming, assuming a quality product |
| Potential Additives | May contain additional ingredients like cayenne or vitamins | Typically a pure product, especially if raw and unfiltered |
The lack of regulation and potential risks
One of the most significant concerns with apple cider vinegar pills is the lack of strict regulation for dietary supplements by the FDA. This means manufacturers are not required to prove their products are safe or effective before selling them. An older study found that the ingredient claims on eight different brands of ACV pills were inconsistent and inaccurate, highlighting the potential for mislabeling.
Potential side effects of ACV pills could include gastrointestinal issues, especially in high doses, and potential interaction with medications, particularly those for diabetes and diuretics. Always consult a healthcare provider before starting any new supplement regimen.
How to choose and use apple cider vinegar pills
If you decide to try ACV pills, prioritize finding a trustworthy brand with independent, third-party testing and certification. Look for logos from organizations like ConsumerLab, NSF International, or the U.S. Pharmacopeia (USP). Always follow the recommended dosage on the product label and avoid exceeding it. For maximum safety, consuming diluted liquid ACV may be the best way to ensure you are getting a verified, consistent dose of the active compounds.
Conclusion
In summary, apple cider vinegar pills do exist and serve as a convenient way to consume dehydrated ACV, particularly for those averse to the liquid's taste. However, consumers should be aware that scientific research on the pill form is limited, and most purported benefits are based on studies of liquid ACV. A lack of FDA regulation means product potency and accuracy can vary significantly. By choosing third-party certified brands and discussing your plans with a healthcare professional, you can make a more informed decision about whether ACV pills are the right supplement for you.
Further reading
- Healthline: Apple Cider Vinegar Pills: Should You Take Them? https://www.healthline.com/nutrition/apple-cider-vinegar-pills
Disclaimer
This article is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional before taking any dietary supplements.
