Apple cider vinegar gummies are unlikely to do much on their own, because each gummy holds only a small fraction of the vinegar used in the research. The studies on liquid vinegar are small but interesting: taken with a starchy meal, vinegar may slightly lower the rise in blood sugar and help some people feel fuller. Here is what the evidence says, what is actually in a gummy, and what to try instead if you are curious.
ACV gummies vs liquid vinegar vs capsules
| Liquid apple cider vinegar | ACV gummies | ACV capsules | |
|---|---|---|---|
| Acetic acid per serve | About 750 mg in 15 mL (one tablespoon), the dose in a Japanese trial | About 25 mg per gummy (Goli US label: 500 mg vinegar at 5% acetic acid) | Often not stated on the label |
| Sugar | Not a sweetened product | About 1 g per gummy (Goli) | Not a sweetened product |
| Tested in trials | Yes, in small studies | We found no published trials of the gummies themselves | Rarely, and product quality has varied |
| Main downside | Sharp and acidic on teeth and throat, so dilute it | Very low dose and it is basically a lolly | Hard to know how much acetic acid you get |
| At Supps247 | A supermarket pantry item | Not in our range at the time of writing | Horbaach $49.95, EVLution $39.95 |
The gummy figures come from Goli's US label, a well known brand in Australia. Other brands differ, so read the panel on any product you are thinking of buying.
What the research on vinegar actually shows
Blood sugar after a meal
In a Swedish study of just 12 healthy adults, adding vinegar to a white bread breakfast lowered the blood glucose and insulin rise in the first 30 to 45 minutes, and more vinegar had a bigger effect (Östman 2005). The doses were 18 to 28 mmol of acetic acid, which is roughly 1,100 to 1,700 mg, taken with the meal.
A 2021 review pooled nine small trials of apple cider vinegar and found modest drops in fasting blood glucose and total cholesterol (Hadi 2021). The results varied a lot between studies. The clearer changes were in people with type 2 diabetes and in trials longer than eight weeks, while results in healthy people were not consistent. So the effect is real enough to study, but small, and it comes from vinegar, not from gummies. Diabetes and high cholesterol need to be managed with your doctor, and vinegar in any form is not a substitute for that care.
Weight and appetite
In a 12-week Japanese trial in adults with obesity, a drink containing 15 or 30 mL of vinegar a day led to modestly lower body weight, waist size and blood triglycerides than a placebo drink (Kondo 2009). The researchers worked for a vinegar maker, which is worth knowing.
The appetite story is less flattering. A UK study found vinegar did reduce appetite after breakfast, but mainly because it made people feel queasy. The authors concluded that promoting vinegar as a natural appetite suppressant did not seem appropriate (Darzi 2014).
Why apple cider vinegar gummies probably fall short
- The dose is tiny. At about 25 mg of acetic acid per gummy, even the label maximum of six gummies a day gives roughly 150 mg. The Japanese trial used 750 to 1,500 mg a day, so that is five to ten times less.
- They add sugar. About 1 g per gummy is not much, but six a day is 6 g of sugar for very little vinegar.
- No direct evidence. We could not find a published trial testing ACV gummies for blood sugar, appetite or weight.
- Labels are not always reliable. When US researchers tested eight apple cider vinegar tablet products, acid content and doses varied widely and some labels did not match what was inside (Hill 2005).
If you enjoy them and they replace a lolly, they are harmless for most adults. Just do not expect the effects you read about in the vinegar studies.
Safety: teeth, throat and medicines
Vinegar is an acid. In a lab study, every type of vinegar tested caused measurable erosion of tooth enamel (Willershausen 2014). If you drink it, dilute it in a large glass of water, have it with a meal and rinse your mouth with plain water afterwards. Never sip it neat.
Tablets can be a problem too. The US product testing was started after a woman had a burn in her throat from an apple cider vinegar tablet that got stuck (Hill 2005). Swallow capsules with a full glass of water.
Because vinegar can change blood sugar after meals, talk to your GP before using any vinegar product if you have diabetes, take medicine that lowers blood sugar, have reflux or have kidney problems. The same goes if you are pregnant or breastfeeding. Our blood glucose explainer covers the basics of how your body manages blood sugar.
If you still want to try apple cider vinegar
- Closest to the research: one to two tablespoons of liquid apple cider vinegar, well diluted, with a carb-heavy meal.
- No sour taste: Horbaach Apple Cider Vinegar gives 2,400 mg of apple cider vinegar per serving in a 150 count bottle for $49.95. EVLution Nutrition Apple Cider Vinegar has 60 vegan capsules, one per serving, which works out to about $0.67 a serve. Our listings do not state the acetic acid content, so do not assume a capsule matches a tablespoon of vinegar.
- You just like gummies: Goli also makes Supergreens Gummies (vitamins, minerals and artichoke leaf extract) for $59.95 and Pre+Post+Probiotics Gummies for $69.95. They are not vinegar products, so pick them for what is on their own labels. See the full Goli Nutrition range.
If gut comfort is your real goal, our gut health supplements guide covers options with better evidence than vinegar.
Our verdict
Apple cider vinegar gummies are a tasty way to take a very small amount of vinegar, and that is about it. The research on vinegar itself is small, short and mixed, and gummies deliver a fraction of the doses studied. If you are curious, diluted liquid vinegar with a meal is closest to the research. If you prefer to swallow something, capsules such as EVLution Apple Cider Vinegar skip the sugar and the sour taste. For bigger wins, start with the basics in our supplements guide.
How our price compares
Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.
| Product | Supps247 | Nutrition Warehouse | ASN | Elite Supps | Supplement Mart |
|---|---|---|---|---|---|
| Goli Supergreens Gummies 60 | $59.95 | Not listed | Not listed | $34.90 (out of stock) | Not listed |
| Goli Pre+Post+Probiotics Gummies 60 | $69.95 | Not listed | Not listed | $34.90 (out of stock) | $29.99 |
| Horbaach Apple Cider Vinegar 150 | $49.95 | Not listed | Not listed | Not listed | Not listed |
| EVLution Apple Cider Vinegar 60 | $39.95 | Not listed | Not listed | Not listed | Not listed |
Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Out of stock means it was listed but not available that day. Not listed means we could not find that exact product on their site. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).
Shop the products in this guide
EVLution Apple Cider Vinegar 60 Caps$39.95
Horbaach Apple Cider Vinegar 150 Count$49.95
Goli Supergreens Gummies 60$59.95
Goli Pre+Post+Probiotics Gummies 60$69.95
Browse the full Goli Nutrition range.
FAQs
Do apple cider vinegar gummies help you lose weight?
There is no good evidence that they do. The only trial often quoted for weight used 15 to 30 mL of liquid vinegar a day for 12 weeks and found modest changes, and it was run by a vinegar maker. A typical gummy holds about 25 mg of acetic acid, far less than that trial. Your overall diet, protein intake and training matter much more.
How many ACV gummies equal a tablespoon of apple cider vinegar?
Based on Goli's US label (500 mg of vinegar at 5% acetic acid per gummy), you would need roughly 30 gummies to match the 750 mg of acetic acid in 15 mL of vinegar used in a Japanese trial. That is far above the label maximum of six a day, and it would add about 30 g of sugar, so it is not a sensible way to match the studies.
Are apple cider vinegar gummies bad for your teeth?
Gummies are much less acidic than straight vinegar, but they are sticky and contain sugar, so think of them as a lolly. Liquid vinegar is the bigger risk: in a lab study every vinegar tested eroded tooth enamel. If you drink it, dilute it well, have it with food and rinse your mouth with water afterwards.
Can I take apple cider vinegar if I have diabetes?
Talk to your GP first. Vinegar can change blood sugar after meals, so it may matter if you take insulin or other medicine that lowers blood sugar. Some studies in people with type 2 diabetes show small changes, but vinegar is not a replacement for your diabetes care plan or regular checks with your doctor.
Where can I buy apple cider vinegar supplements in Australia?
Supps247 stocks apple cider vinegar capsules from EVLution Nutrition and Horbaach online, with Australia-wide delivery that is free on orders of $99.99 or more and Afterpay at checkout. Stock varies between our stores in Victoria and Queensland, so check with your local store before you visit, or use click and collect where it is offered.
Sources: Östman et al. 2005, vinegar and blood glucose after a bread meal; Hadi et al. 2021, apple cider vinegar meta-analysis; Kondo et al. 2009, vinegar intake and body weight; Darzi et al. 2014, vinegar tolerability and appetite; Hill et al. 2005, apple cider vinegar tablets; Willershausen et al. 2014, vinegar and dental erosion; product labels and brand nutrition panels, checked October 2026.
Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.
Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
