Apple cider vinegar is many things to many people. It’s an ingredient for vinaigrettes, a bio-based cleaner, a shampoo alternative, and also—possibly—a health elixir. In its raw form, though, plain apple cider vinegar can be difficult to stomach.

That’s where apple cider vinegar gummies come in. These gelly bits of ACV are cute (most are shaped like tiny apples), colorful, and fun to eat. But how do they fare in terms of health?   

I spent hours researching the market, reviewing medical literature, and testing gummies based on ingredients, flavor, credibility, and price. I also spoke with a nutrition expert who has investigated alternative methods of ingesting vinegar.

All told, there’s some compelling evidence supporting the health benefits of apple cider vinegar. Apple cider vinegar gummies? Not so much. (At least, not yet.) Still, there’s no real harm in trying them out—and if you’re interested, we found some choice, ripe pickings.

The Best Apple Cider Vinegar Gummies

BioSchwartz’s gummies offer a pleasing flavor and texture at a decent price. Each gummy is soft and easy to chew, with a pronounced apple flavor. And, unlike some other gummies, they don’t get mushy. 

The gummies come 90 to a bottle. BioSchwartz recommends one per day, which means you’ll have a three-month supply at the ready. The gummies contain 500 milligrams of apple cider vinegar. ACV is 5% acetic acid (the main active compound in vinegar), so these gummies have about 25 milligrams of acetic acid. This is nowhere near the doses shown in meta-analyses BMC Complementary Medicine and Therapies “The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials” View Source to have health benefits, which are more on the order 1500 milligrams of ACV a day, but it’s standard for gummies. The gummies also include the mother, which is a combination of yeast and bacteria that’s formed during the vinegar’s fermentation, and vitamin B6, folate, vitamin B12, and iodine.

BioSchwartz says its products are third-party tested and produced in a facility that follows the FDA’s current Good Manufacturing Practices (cGMP). A representative shared over email that its in-house testing looks for “solvent residues, heavy metals (including lead), pesticides, and toxins at multiple stages” but declined to share more detailsg. I would have liked to see a seal of approval from a reputable organization, such as ConsumerLab.com, NSF International, or U.S. Pharmacopeia (USP), but because none of the gummies we tested hit this mark, we’ll give BioSchwartz a pass.

BioSchwartz’s bottle makes a few health claims: “Supports healthy weight management,” “Supports a healthy metabolism,” and “Promotes fullness.” Based on our research, we’re skeptical of the first two. It’s unclear what the latter is supposed to mean, but when I tried a single BioSchwartz gummy before lunch, my hunger cues and fullness level didn’t change. Still, if you’re looking for a tasty ACV gummy with third-party testing and some additional vitamins, Bioschwartz is a ripe offer.

Several brands on this list are third-party tested and cGMP-compliant, but Nature’s Truth takes it a step further: its facilities are also certified by organizations including UL and the Global Retailer and Manufacturer Alliance via NSF International. The company does not advertise certifications for the gummies themselves; however, this may be because it takes a while for supplements to go through the testing process.

Nature’s Truth’s gummies are a little sweeter than Bioschwartz’s—I personally would have liked more apple flavor and less sweetness—but they’re ideal for anyone who isn’t looking for a tart taste. Nature’s Truth also contains the most apple cider vinegar per each three-gummy serving (600 milligrams) out of any gummy tested. 

Nutritionally, Nature’s Truth’s gummies may be at a slight disadvantage, because they don’t contain the mother or other vitamins. But we don’t know enough about the mother to deem it a must-have, and depending on your nutritional needs and whether you take other supplements, the lack of vitamins could be a pro. The bottle also doesn’t make any sweeping, unproven health claims, which is always a plus. 

Wellpath’s gummies look and feel like candy gumdrops, complete with a springy, pleasantly chewy texture. They contain ginger root, which makes the flavor reminiscent of switchel, an apple-ginger shrub historically popular with New England farmers. This is the only USDA-certified organic gummy we tested and the only one to advertise a 90-day, no-questions-asked refund policy. 

A test by ConsumerLab.com that looked at vinegar content and heavy metals found these gummies are only about 80% as potent as advertised (but contain no heavy metals, thankfully). This isn’t a total dealbreaker: since no apple cider vinegar gummy is likely to contain enough acetic acid to deliver health benefits, it didn’t impact our ranking. If anything, it’s encouraging to know that they contain real apple cider vinegar and no heavy metal contamination.  

What Are The Health Benefits of Apple Cider Vinegar?

There is evidence to support vinegar reducing blood sugar, according to Carol Johnston, a professor and associate dean in the nutrition program at Arizona State University. When taken with a meal, vinegar decreases the amount of sugar that gets into the blood, reducing the chance of a blood sugar spike after a starchy meal. And when taken at other times, it spurs cells to take up more sugar from the bloodstream. 

Johnston says these effects can benefit anyone, as reducing blood sugar can also reduce the risk of heart disease. Meta-analyses have also found that apple cider vinegar may reduce levels of triacylglycerol Journal of the Academy of Nutrition and Dietetics “Effect of Dietary Acetic Acid Supplementation on Plasma Glucose, Lipid Profiles, and Body Mass Index in Human Adults: A Systematic Review and Meta-analysis” View Source and cholesterol BMC Complementary Medicine and Therapies “The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials” View Source .

The vinegar doesn’t need to be from apple cider, though. In fact, apple cider vinegar can be among the harshest vinegars to ingest. Johnston prefers red wine vinegar, which she finds more palatable. It also has the added benefit of being rich in polyphenols. 

Much apple cider vinegar contains an ingredient known as “the mother,” a dark, cloudy, bacteria-and-yeast-filled mass that plays a role in fermentation. (Although I am a mother myself, this phrase continually conjures the character from the movie Barbarian.) All but one of the gummy brands we tested advertise the mother, which means the company doesn’t filter the vinegar before adding it to the gummies. We know fermented foods are healthy, and it’s possible the mother could have some health benefits, possibly as a probiotic. 

It’s also worth noting that too much ACV isn’t great. Consuming more than 1 to 2 tablespoons per day may cause throat irritation and decrease potassium levels, and all acidic food and drink can cause tooth decay The Malaysian journal of medical sciences : MJMS “Relationship between Food Habits and Tooth Erosion Occurrence in Malaysian University Students” View Source . Apple cider vinegar may also interact negatively with some medications, including insulin. Check with a healthcare provider before adding ACV (in any form) to your diet to make sure it’s healthy for you.

Do Apple Cider Vinegar Gummies Work?

In theory, apple cider vinegar gummies deliver the health benefits of liquid vinegar in a more convenient and palatable gummy form. Instead of shooting back a tablespoon of raw vinegar—easier said than done—or diluting it in a glass of water, you can pop one or two gummies and go about your business. 

The problem is that the gummies don’t approach liquid vinegar’s potency. One meta-analysis that found potential benefits for people with cardiometabolic conditions and type 2 diabetes Journal of the Academy of Nutrition and Dietetics “Effect of Dietary Acetic Acid Supplementation on Plasma Glucose, Lipid Profiles, and Body Mass Index in Human Adults: A Systematic Review and Meta-analysis” View Source looked at studies where participants consumed 750–3,600 milligrams of acetic acid (the active component of vinegar) per day. Another meta-analysis that looked at apple cider vinegar’s impact on markers of cardiovascular disease BMC Complementary Medicine and Therapies “The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials” View Source determined that 1 tablespoon of vinegar, or just under 15 milliliters, may be an optimal daily dose. Because 5% to 6% of ACV is acetic acid, that tablespoon contains about 750 milligrams of acetic acid.

By contrast, most apple cider vinegar gummies only contain up to 500 milligrams of vinegar, of which 25 milligrams is acetic acid. That means you’d need to consume 30 gummies to reach that optimal dose. Most brands recommend taking one gummy per day, and Wellpath cautions customers not to exceed four.

There’s also another (not peer-reviewed, but no less interesting) experiment by biochemist and blood sugar influencer Jessie Inchauspé, who tracks her blood sugar to see how it changes before and after eating different things. She found that taking ACV gummies with two pieces of bread actually caused her blood sugar to spike more than when she ate two pieces of bread by themselves.

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You can get vinegar pills or tablets with higher potency. (Bragg’s ACV tablets, for example, contain 750 milligrams of acetic acid.) However, no matter how much acetic acid they contain, tablets are not as effective in reducing glucose spikes when compared with liquid vinegar Journal of Nutrition and Metabolism “Commercial Vinegar Tablets Do Not Display the Same Physiological Benefits for Managing Postprandial Glucose Concentrations as Liquid Vinegar” View Source , according to one small study on healthy adults and people with type 2 diabetes.

This is all to say: if you want the proven health benefits of vinegar, you may be stuck with the liquid thing.

Can Apple Cider Vinegar Gummies Help You Lose Weight?

Probably not. Acetate—the anion that forms when acetic acid dissolves in water—plays a role in the metabolism, and Johnston says there’s a theoretical link between vinegar and weight loss. In theory, it could speed up the metabolism ever so slightly. But as she points out, most people who are interested in products for weight loss are looking to lose at least 5 or 10 pounds. Vinegar, even in its most potent, drinkable form, is not going to achieve that.

“If vinegar causes weight loss,” she says, “it’s going to be a very subtle, slow weight loss that is not going to satisfy most people who want to lose weight.” And, hey, this could be a good thing—weight loss is not always healthy or desirable.

Do Apple Cider Vinegar Gummies Have Side Effects?

It’s safe to consume apple cider vinegar in much higher quantities than you would find in these gummies, so the vinegar itself is unlikely to cause side effects. However, many apple cider vinegar gummies also contain vitamins, and tests by ConsumerLab.com have found that gummy supplements sometimes contain less or more of the vitamins on the label. (The ingredients tend to degrade, so manufacturers sometimes compensate by adding more than what’s listed to keep the products potent throughout their shelf life.) For example, getting too much folic acid (vitamin B9) could be dangerous, especially if compounded by other supplements or fortified foods. If you’re already getting a lot of folic acid, you may want to opt for Nature’s Truth or Wellpath gummies, which don’t contain added vitamins.

How We Found The Best Apple Cider Vinegar Gummies

Meet Your Guinea Pig

I’m Alexandra Taylor, a science journalist and former editor at Chemical & Engineering News. I’ve covered biochemistry, environmental chemistry, and pharmaceuticals, and I’m fascinated by the chemistry of everyday products. In the fall, you can find me sipping apple cider in the orchards of Western Mass. 

Our Testing Process

I spent hours researching to find out what factors to consider when buying apple cider vinegar gummies, plus what the medical literature says about drinking vinegar and how those benefits might translate to eating gummies. Then I spent a few more hours looking at gummies on the market, using factors such as popularity, cost, and ingredients to narrow the list to our top options: Bioschwartz, Wellpath, Nature’s Craft, Nature’s Truth, and Goli. (Goli was ultimately eliminated from the list due to its lack of third-party testing.) Finally, I got to testing, which involved a blind taste test (orchestrated by my husband, who also lent a second opinion) and a deep dive into specific brands’ health claims and ingredients. I continued to test one gummy at a time over the next few weeks to expand on my first impressions.  

The Apple Cider Vinegar Gummy Buying Guide

What factors should you consider when buying apple cider vinegar gummies?

• Ingredients and potency: Gummies have been found to contain both too much and too little of the ingredients on their label. Some of the gummies on this list were tested and found lacking in the apple cider vinegar department. You’ll especially want to ensure you don’t risk getting too much of a particular vitamin if the gummy is more potent than advertised. Check with your doctor for any concerns related to potency and interactions with other supplements. 
• Flavor and texture: Because the gummies don’t contain enough apple cider vinegar to move the needle health-wise, whether you decide to take them will likely come down to how much you enjoy eating them. I found the balance of sweetness to apple flavor and the texture—ranging from soft and squishy to firm and chewy—to be the most relevant factors.
• Credibility: Companies whose facilities are GMP-certified and who submit their products to third-party testing are the baseline standard. Bonus points for facility certifications or a gummy with a seal of quality assurance from ConsumerLab.com, NSF International, or USP, if you can find a brand that carries one.
• Price: Comparing on the basis of price was challenging because of the variation in serving suggestions. We looked at price per gummy, price per day, and price versus potency.

Other Great Apple Cider Vinegar Gummies

At first glance, this Nature’s Craft offering seems like a solid, no-frills gummy. But it has a lot to offer. The brand advertises third-party testing at a GMP facility, and they’re on the less expensive side at $.18 per gummy. It also contains the mother, vitamin B6, folate, vitamin B12, iodine, and sodium, and is sweetened with pomegranate juice powder and beet juice powder. I found that these sweeteners worked a little too well, but if you like a sweeter gummy, they’ll be right up your alley.

This bottle advertises “Cleanse & Detox Support” and “Energy & Metabolism Support” and does not really specify what these mean. I didn’t notice changes in these areas while taking them, though for the former, I’m not sure I’d know what to look for.