Apple cider vinegar has been used for centuries as a natural remedy for everything from digestion to skin health. But does it actually work? And what’s the best way to take it — liquid, capsules, or gummies?
Let’s break it down.
🍏 What Is Apple Cider Vinegar?
Apple cider vinegar is made by fermenting apple juice. First, the sugars are converted to alcohol. Then, bacteria convert the alcohol into acetic acid — the main active compound in vinegar and what gives apple cider vinegar its tangy kick.
Acetic acid is believed to be behind most of apple cider vinegar’s health benefits.
🧠 Science-Backed Health Benefits
- Blood Sugar Control
Apple cider vinegar can reduce blood sugar spikes after meals by slowing the breakdown of carbs. Several small studies have found improvements in insulin sensitivity — especially helpful for people with insulin resistance or type 2 diabetes. - Improved Digestion
Many people use apple cider vinegar as a pre-meal tonic to support digestion and reduce bloating. While the evidence is mostly anecdotal, some studies suggest acetic acid supports gut health by promoting healthy bacteria. - Appetite & Weight Support
Some research shows that taking apple cider vinegar before meals can increase satiety (feeling full), helping you eat fewer calories overall. It’s no magic fix — but could help as part of a weight management plan. - Heart Health
Early animal studies suggest apple cider vinegar may help lower cholesterol and triglyceride levels, but more human data is needed. - Antimicrobial Effects
Apple cider vinegar has natural antibacterial properties and has been used to treat sore throats and skin infections for generations.
🥤 How to Take Apple Cider Vinegar
Traditionally, many people take apple cider vinegar by diluting 1 teaspoon to 1 tablespoon in a glass of water, typically before meals.
Tip: Never drink it straight — it’s too acidic and can damage your teeth and throat lining.
💊 Apple Cider Vinegar Capsules & Gummies: Do They Work?
If you struggle with the taste or worry about your enamel, apple cider vinegar supplements are a great alternative:
✅ Capsules
- Pros: No taste, easy to swallow, no acid damage to teeth.
- Cons: Some lower-quality capsules may contain filler or not enough acetic acid.
✅ Gummies
- Pros: Taste good, easy to take daily, often include extras like B12 or pomegranate.
- Cons: Often have added sugars, and the acetic acid content may be lower.
⚠️ Important: Look for products that mention “with the Mother”, which means they contain strands of proteins, enzymes, and beneficial bacteria.
🇬🇧 Best Apple Cider Vinegar Products in the UK (2025)
Here are some high-quality UK options:
- Liquid:
Bragg Organic Apple Cider Vinegar with the Mother – The OG, trusted brand. - Capsules:
Nutravita Apple Cider Vinegar Capsules – 1000mg per serving, vegan-friendly. - Gummies:
Goli Nutrition Apple Cider Vinegar Gummies – Tasty, with added B vitamins.
🧠 Final Thoughts
Apple cider vinegar isn’t a miracle cure — but it does have some solid benefits, especially for digestion, blood sugar control, and general wellbeing. Whether you take it the old-fashioned way in water or opt for capsules or gummies, consistency is key.
No Bull Summary
- Traditional: 1 tsp to 1 tbsp in water before meals
- Capsules & gummies: Great for convenience (check labels!)
- Best benefits: Blood sugar, digestion, satiety
- Always choose “with the Mother”
👉 Want to support your gut health even more? Read our guide to Prebiotics and Probiotics: What They Do, Who Benefits, and the Best Supplements in the UK
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