Apple cider vinegar is known for its many uses, not only for weight loss, lowering cholesterol, but also for reducing blood sugar levels. Apple cider vinegar pills are made from this very vinegar, so should you take them?
1. What are the ingredients in apple cider vinegar pills?
Apple cider vinegar is made by fermenting apples with yeast and bacteria. Supplements in pill form contain a dehydrated form of vinegar. Most people may choose to take apple cider vinegar pills instead of apple cider vinegar if they don't like the taste of vinegar.
The amount of apple cider vinegar in pills varies by brand, but typically, one capsule contains about 500 mg, which is equivalent to two teaspoons (10 ml) of apple cider vinegar. Some brands also add other ingredients to apple cider vinegar pills to aid metabolism, such as cayenne pepper.
2. Uses and possible benefits of apple cider vinegar
There is very little research on the effects of apple cider vinegar pills. The supposed benefits of apple cider vinegar pills are based on studies that look at the composition of apple cider vinegar or acetic acid as the main active compound of apple cider vinegar.
While these studies are useful in predicting the possible effects of apple cider vinegar pills, it is difficult to evaluate the same effects of apple cider vinegar when using apple cider vinegar in its medicinal form.
Scientists suspect that the compounds in apple cider vinegar may reduce fat production and improve the body's ability to use sugar, leading to most of its health benefits. Some of the scientifically supported benefits of apple cider vinegar include:
2.1. Controlling yeast and other fungi
The creators of ACV apple cider vinegar pills claim that it may be effective in treating certain types of fungal infections, such as Candida. Candida is a fungus that causes vaginal yeast infections and oral thrush. Candida inside the mouth can also cause denture infections.
A 2014 study found that soaking dentures in 4% ACV prevented Candida from adhering to dentures. Soaking dentures for 30 minutes did not affect the surface roughness of the dentures, nor did it change their color. This suggests that soaking dentures in a solution containing ACV may be a safe and effective way to prevent denture yeast infections. However, there is no evidence that ACV will have this effect.
2.2. Lower cholesterol and reduce the risk of heart disease
Lipids are fats in the blood and body tissues. High levels of certain lipids in the blood can increase the risk of heart disease.
Proponents of ACV apple cider vinegar pills claim that it can reduce unhealthy lipid levels, such as triglycerides and low-density lipoprotein (LDL) cholesterol, or bad cholesterol.
A 2011 animal study investigated the effects of ACV apple cider vinegar pills in rats on a high-cholesterol diet. Researchers found that ACV lowered the rats' triglyceride levels. However, ACV also increased their levels of LDL cholesterol and high-density lipoprotein (HDL) cholesterol, or good cholesterol.
To date, studies on ACV apple cider vinegar pills and heart disease have focused primarily on animals. Therefore, it is not possible to conclude how ACV apple cider vinegar pills affect human health.
2.3. Treat or prevent bacterial infections
A 2018 study found that ACV apple cider vinegar pills have antibacterial properties that are effective against various strains of bacteria. This suggests that ACV may be useful as a bacterial disinfectant. However, using ACV to treat a wound can cause irritation and even burns to the skin.
2.4. Blood sugar and diabetes control
Taking ACV at mealtimes may be beneficial for people with metabolic disorders. Some people claim that ACV can cure diabetes. Although there is currently no concrete evidence to support this claim. However, some small studies have shown that ACV can help control blood sugar.
A 2017 meta-analysis found that consuming ACV at mealtimes reduced blood sugar and insulin levels after meals. This was the case for people with metabolic disorders.
Another study found that using 1 gram of acetic acid, the main active ingredient in apple cider vinegar, mixing it with olive oil reduced the blood sugar response by 34% in healthy adults after eating white bread.
Or for people with type 2 diabetes, drinking a daily mixture of two tablespoons (30 ml) of apple cider vinegar and water reduced fasting blood sugar levels by 4% after just two days.
3. Some side effects of apple cider vinegar pills that can occur
Using apple cider vinegar can lead to negative side effects, including indigestion, throat irritation, and low potassium. These effects are most likely due to the acidity of the vinegar. Therefore, long-term consumption of apple cider vinegar can also disrupt the body's acid-base balance.
One study found that people who consumed a drink containing about 25 grams of apple cider vinegar with breakfast felt more nauseous than those who did not.
Or a review of the safety of apple cider vinegar pills reported that a woman experienced irritation and difficulty in swallowing for six months when an apple cider vinegar pill got stuck in her throat. Furthermore, in a case study of a 28-year-old woman who drank 250ml of apple cider vinegar mixed with water daily for six years, she was hospitalized with low potassium levels and osteoporosis. Additionally, apple cider vinegar has been shown to erode tooth enamel. While apple cider vinegar pills may not lead to tooth erosion, they have been shown to irritate the throat and may have other negative side effects similar to apple cider vinegar.
4. Dosage and Supplement Options
Because research on apple cider vinegar pills is limited, there is no standard recommendation or dosage. Some research currently suggests that taking 15–30ml of liquid apple cider vinegar diluted with water daily appears to be safe and has health benefits. And most brands of apple cider vinegar pills recommend similar amounts.
While the recommended dosage of apple cider vinegar pills may be similar to that of liquid apple cider vinegar, there is no evidence that apple cider vinegar pills are as safe and effective as liquid apple cider vinegar. Additionally, the reported amount of apple cider vinegar in pills may be inaccurate, and apple cider vinegar pills may contain additional ingredients.
In fact, one study analyzed eight different brands of apple cider vinegar pills and found that their reported ingredients were inconsistent and inaccurate.
So, if you are considering trying apple cider vinegar pills, consider the potential risks. However, consuming apple cider vinegar in liquid form diluted with water may be the best way to know exactly what you are consuming.
In short, apple cider vinegar in liquid form may aid in weight loss, blood sugar control, and high cholesterol levels. Those who do not like the smell or strong taste of vinegar may want to consider using apple cider vinegar pills. However, there is currently no scientific evidence to show that apple cider vinegar pills have the same health benefits as liquid apple cider vinegar; or that they are safe at the same dosage as liquid apple cider vinegar. Because these supplements are not regulated by the FDA and may contain different amounts of apple cider vinegar or other unidentified ingredients, making it difficult to assess their safety.
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References: healthline.com, medicalnewstoday.com
