Apple Cider Vinegar Capsules vs Apple Cider Vinegar Liquid For Weight Loss: 3 Similarities

The usage of apple cider vinegar for weight loss has grown in popularity in recent years. Apple cider vinegar is a form of vinegar derived from apple cider that offers a plethora of health advantages. Due to its widespread popularity, various forms of apple cider vinegar have emerged, including liquid concentrates, capsules, and other alternative options.

There has been some discussion about apple cider vinegar capsules vs apple cider vinegar liquid for weight loss concerning their effectiveness. In this article, we will compare and contrast the apple cider vinegar capsules with apple cider vinegar liquid for the use of weight loss, along with their benefits and side effects.

Apple Cider Vinegar For Weight Loss

Apple cider vinegar (ACV) has been favored to be great for weight loss for many years. It is made by fermenting apple cider with bacteria and yeast, which turns the sugars in the cider into acetic acid. This acetic acid is believed to have many health benefits, including weight loss.

The acetic acid content has been shown to improve metabolism, leading to a higher calorie burn throughout the day¹. ACV also contains enzymes that can help break down and digest fats, which may reduce the accumulation of fat in the body^2,3.

Studies have also shown that ACV may help to lower blood sugar levels and improve insulin sensitivity^4,5. When blood sugar levels are stable, your body is better able to burn fat for energy, which can lead to weight loss.

Additionally, ACV may help to suppress appetite and reduce cravings⁶. This can lead to a reduction in calorie intake, which is essential for weight loss.

Health Benefits Of Apple Cider Vinegar

Apple cider vinegar offers a range of potential health benefits. These include:

Regulates Blood Sugar Levels

ACV has been shown to improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes⁷.

Improves Digestion

The acetic acid in ACV can help increase the production of stomach acid, which aids in digestion and can help prevent indigestion^8,9.

Reduces Inflammation

ACV may have anti-inflammatory properties that can help reduce inflammation throughout your body, potentially reducing the risk of chronic diseases¹⁰.

Aids Weight Loss

As explained earlier, ACV can aid in weight loss by reducing fat storage, increasing metabolism, and suppressing appetite.

Boosts Immunity

ACV contains beneficial acids and antioxidants that can help boost the immune system and protect the body from harmful pathogens³.

Lowers Cholesterol

ACV has been shown to reduce levels of LDL cholesterol, also known as “bad” cholesterol, which can help reduce the risk of heart disease^11,12.

Promotes Heart Health

By improving blood sugar levels, reducing inflammation, and lowering cholesterol levels, ACV can promote overall heart health and reduce the risk of heart disease^13,14.

Side Effects Of Apple Cider Vinegar

While apple cider vinegar has many potential health benefits, it can also cause some side effects, especially if taken in large amounts. Here are some potential side effects of ACV:

Dental Erosion

The acetic acid in ACV can erode tooth enamel, leading to dental problems like sensitivity and cavities^15,16.

Digestive Issues

ACV can cause digestive issues like nausea, diarrhea, and indigestion, especially when consumed in large amounts¹⁶.

Interaction With Medications

ACV can interact with certain medications, including insulin, diuretics, and some heart medications, potentially causing adverse effects¹⁷.

Low Potassium Levels

Consuming large amounts of ACV may lead to low levels of potassium in the body, which can cause weakness, fatigue, and muscle cramps¹⁸.

Skin Irritation

Direct application of ACV to the skin can cause irritation and burns, especially for people with sensitive skin¹⁶.

Apple Cider Vinegar Liquid

The most popular form of ACV is liquid, which may be bought at grocery stores and health food stores. Liquid ACV is versatile because you may easily include it in salad dressings, smoothies, and other dishes. Many people begin by taking a single tablespoon by mouth (or mixing it into anything) and gradually increasing the dosage to two tablespoons if necessary. If you’re new to apple cider vinegar, you might find it tough to get beyond the pungent taste19.

Apple Cider Vinegar Pills

Fermenting apples with yeast and bacteria produces apple cider vinegar. The vinegar is dehydrated in tablet form. If people don’t like the vinegar’s strong taste or smell in liquid form, you can take tablets instead. The amount of apple cider vinegar in the tablets varies depending on the brand, but one capsule normally includes 500 mg, which is comparable to two liquid tablespoons (10 ml)²⁰.

Apple Cider Vinegar Capsules vs Apple Cider Vinegar Liquid For Weight Loss

Apple cider vinegar can be as beneficial in either form as long as the capsules contain what they claim to include. It is best to search for a reputable source because the amount of active ingredients varies from brand to brand. Essentially, this means that apple cider vinegar pills will provide the same benefits as liquid apple cider vinegar.

Since the active component, acetic acid, that causes the health advantages associated with it is present in both, it boils down to personal preference as to which form you choose to consume it in. Note there are certainly variations between each type that cause people to prefer one over the other, such as the flavor.

You could dissolve liquid ACV in water and combine it with honey to make a drink, or you could simply spoon it into your mouth. However, if you don’t like the flavor or want to drink a higher amount, an apple cider vinegar supplement may be a better option.

Drinking apple cider vinegar in liquid form is easier for the body to absorb than taking it as a tablet or capsule, but it’s crucial to note that it’s highly acidic, so drinking it on a daily basis may cause tooth enamel damage if you don’t take care. You can preserve your teeth by drinking through a straw or rinsing your mouth afterward²¹.

However, amid a seemingly endless range of applications, there are three primary benefits of taking it on a regular basis, with a meal, to help maintain healthy weight levels.

1. Feel Full Longer

ACV slows gastric emptying, which means your digestion slows and you feel fuller for longer²², which can lead to lower calorie intake and, eventually, weight loss (which means you won’t grab for that chocolate bar when your stomach growls at 3 p.m.).

2. Reduce Overall Body Fat

Several studies found that consuming vinegar on a daily basis resulted in significantly decreased overall body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels²³.

3. Antiglycemic Properties

Consuming vinegar with a meal has been demonstrated to lower the overall glycemic index of the food, and by regulating blood glucose levels, you can prevent insulin spikes, which can contribute to a variety of other health problems²⁴.

Dosage And Choosing A Supplement

There is no suggested or standard dosage for apple cider vinegar pills due to a lack of study.

According to current studies, 1-2 teaspoons (15-30 mL) of liquid apple cider vinegar diluted in water per day appears to be safe and provide health advantages. Most apple cider vinegar pill companies advocate similar dosages, albeit few indicate an equivalent in liquid form, and it’s difficult to verify this information^23,25.

While the recommended quantities of apple cider vinegar tablets may be similar to what appears to be safe and beneficial in liquid form, it is unknown if the pills have the same qualities as the liquid.

Furthermore, because the FDA does not monitor supplements, the amount of apple cider vinegar reported in pills may not be true. The pills could also include unlisted substances²⁶. For example, one study looked at eight different apple cider vinegar pills and discovered that their labeling and listed components were inconsistent and incorrect

Keep potential risks in mind if you want to take apple cider vinegar tablets. They are available both in-store and online. Consuming apple cider vinegar in liquid form, diluted with water, may be the most effective approach to knowing exactly what you’re ingesting²⁰.

When To Take Apple Cider Vinegar?

Apple Cider Vinegar can be taken after meals to reduce the increase of glucose levels, which in turn combats additional food cravings – this is favored by some to optimize its anti-glycemic effect, especially if you want to lose weight. As a result, apple cider vinegar pills may help you resist food cravings, decrease blood sugar levels, and decrease body fat. Ultimately, they will likely assist you in losing excess weight and keeping it off.

However, if you wish to take it before meals, it may make you feel nauseated if ingested on an empty stomach, so take it after meals instead. They should never be taken on an empty stomach because they may irritate the lining of your stomach and induce nausea. The supplement may also have negative effects on you if you combine it with another type of prescription that interferes with its functions, so check with a doctor before taking ACV tablets or pills^21,27.

Takeaways

Apple cider vinegar in liquid form may help with weight loss, blood sugar control, and high cholesterol levels. People who dislike the strong smell or taste of vinegar may be interested in an alternative which are apple cider vinegar pills.

It’s unknown whether apple cider vinegar pills and the liquid form are safe in comparable amounts. These supplements are not regulated by the FDA and may include varying levels of apple cider vinegar or unknown components, making it impossible to judge their safety.

If you want to gain the benefits of apple cider vinegar, drinking it in liquid form may be your best chance. You can safely achieve this by diluting it with water to drink, adding it to salad dressings, or incorporating it into soups.