Takeaways
- Apple cider vinegar may help control blood sugar levels
- It could aid in weight management and fat loss
- ACV might improve heart health by lowering cholesterol
- It may support digestive health and gut bacteria
- Using ACV requires caution due to potential side effects
What is Apple Cider Vinegar?
Apple cider vinegar (ACV) is made by fermenting apple juice. First, crushed apples are used. Then, yeast converts the natural sugars into alcohol. Finally, bacteria change the alcohol into acetic acid, which gives ACV its sour taste and distinct smell.[1]
People have used apple cider vinegar for a long time, dating back thousands of years. Ancient societies used it for cleaning and preserving food. They also recognized its potential medicinal uses.[2] Today, apple cider vinegar is experiencing a resurgence as a popular natural health supplement.
The recent increase in ACV’s popularity is due to claims about potential health benefits. Many people interested in wellness believe it can help with weight management and blood sugar control. Others suggest it may be beneficial for skin and hair. As a result, there’s growing scientific interest in researching these possible effects.[3]
Nutritional Profile
Apple cider vinegar is low in calories but contains some nutrients. A single tablespoon has about 3 calories, and provides small amounts of potassium, amino acids, and antioxidants.[4]
| Nutrient | Amount per tablespoon |
|---|---|
| Calories | 3 |
| Carbs | 0.1 g |
| Protein | 0 g |
| Fat | 0 g |
| Potassium | 11 mg |
The main active ingredient in ACV is acetic acid, which gives it its sour flavor. Acetic acid may be responsible for many of the proposed health benefits. Some apple cider vinegar products contain what’s called “the mother”, a cloudy substance made of proteins, enzymes, and beneficial bacteria.[5]
Health Benefits
Blood Sugar Control
Apple cider vinegar may help with managing blood sugar. This could be helpful for people with diabetes. Some research indicates ACV may improve how the body uses insulin, allowing it to process blood sugar more effectively.[6]
One study found that consuming ACV with a high-carbohydrate meal led to reduced blood sugar spikes. The study showed a 31% decrease in blood sugar levels.[7] Another study showed similar results for individuals with type 2 diabetes.[8]
These findings indicate that apple cider vinegar might be a useful part of managing blood sugar. However, it should not replace prescribed diabetes medications. Always consult with a doctor before using ACV for this purpose.[9]
Weight Management
Many people use apple cider vinegar as a weight loss aid. Certain studies suggest that it could potentially help. ACV might promote feelings of fullness, which could lead to consuming fewer calories.[10]
A study lasting 12 weeks observed that individuals who consumed ACV lost more weight and reduced their body fat percentage. Another study suggested that ACV increased fat burning and lowered belly fat storage.[11]
However, any weight loss from using ACV is likely to be small. It is not a quick fix for weight loss. It’s most effective when combined with a balanced diet and regular exercise.[12]
Heart Health
Apple cider vinegar may contribute to better heart health. Some studies suggest it can help reduce cholesterol and triglyceride levels, which are risk factors for heart disease.[13]
One animal study showed that ACV lowered bad cholesterol in rats. Human studies are limited, but one found that women who consumed salad with vinegar were less likely to develop heart disease.[14]
More research is needed to confirm the effect of ACV on human heart health. ACV should not take the place of heart medication. However, it might be a beneficial addition to a heart-healthy eating plan.[15]
Digestive Health
ACV may help support digestive health in a couple of ways. It could potentially act as a natural probiotic, helping to encourage the growth of good bacteria in the gut.[16]
Some people report that ACV helps with indigestion and bloating. It may increase stomach acid, which could help digestion in individuals with low stomach acid levels.[17]
The scientific evidence supporting ACV’s impact on digestion is not strong. Most of the claims about this effect are based on personal experiences. Further research is needed to confirm these effects.[18]
How to Use Apple Cider Vinegar
Recommended Dosage
It’s important to use apple cider vinegar safely. Most studies use doses of 1-2 tablespoons per day. It’s recommended to start with small amounts, allowing the body to adjust.[19]
It’s important to always dilute ACV before drinking it. Mix it with water or other liquids to protect your teeth and throat from the acid. Some people choose to take ACV pills or gummies, which may be gentler on the stomach.[20]
Incorporation into Diet
Adding ACV to your diet is easy. Here are a few ways to use it:
- Mix with water as a daily drink
- Use in salad dressings
- Add to marinades for meat or vegetables
- Stir into soups or stews for extra flavor
To make the taste of ACV more pleasant, try these suggestions:
- Mix with honey for sweetness
- Add to herbal tea
- Blend into smoothies
- Use in homemade sauces
Consistency is important. Using ACV regularly over a period of time may provide the most potential benefits.[21]
Potential Side Effects and Precautions
While apple cider vinegar has potential benefits, it also has potential risks. Some people experience side effects, such as throat irritation or tooth enamel erosion.[22]
ACV can interact with some medications, including insulin and diuretic drugs. People with existing health issues should exercise caution. Always consult a doctor before using ACV as a supplement.[23]
It’s important to use ACV in moderation. Using too much can cause problems, like lowered potassium levels or worsened acid reflux. Start with small amounts and pay attention to any negative reactions.[24]
Choosing the Right Apple Cider Vinegar
Not all apple cider vinegars are the same. The type you choose matters. Look for raw, unfiltered ACV that contains “the mother”, which is thought to contain beneficial bacteria and enzymes.[25]
Organic ACV options are available, made from apples grown without pesticides. Some individuals prefer organic options due to environmental concerns.[26]
| Brand | Type | Contains “Mother” | Organic |
|---|---|---|---|
| Bragg | Raw, unfiltered | Yes | Yes |
| Heinz | Filtered | No | No |
| Vermont Village | Raw, unfiltered | Yes | Yes |
| Trader Joe’s | Unfiltered | Yes | Yes |
When purchasing ACV, check the label. Avoid brands that add sugars or preservatives. Pure ACV should contain only apple cider vinegar and water.[27]
Apple Cider Vinegar Myths and Facts
Many claims about apple cider vinegar are not supported by scientific research. It’s important to distinguish between fact and fiction. Here are some common myths:
- ACV cures cancer
- It can replace diabetes medication
- ACV detoxifies the body
- It can heal sunburns
- ACV cures all skin problems
These statements lack scientific support. While ACV may have some benefits, it is not a cure for all conditions. Always rely on proven medical treatments for serious health concerns.[28]
It’s important to be truthful when making decisions about your health. Be skeptical of extreme or exaggerated claims. Look for studies from reputable sources. Remember, if something appears too good to be true, it most likely is.[29]
Beyond Health: Other Uses of Apple Cider Vinegar
Apple cider vinegar has uses beyond just health and wellness. It can also be used for various tasks around the home. Here are some alternative ways to use ACV:
- Natural cleaning solution
- Hair rinse for shine and dandruff control
- Skin toner when diluted
- Weed killer in gardens
- Fruit and vegetable wash
These uses come from ACV’s acidic properties. It can kill bacteria and help break down residue. It is important to dilute ACV when using it for these purposes and to test it on a small, hidden area first to avoid any damage.[30]
Apple Cider Vinegar vs. Other Vinegars
Apple cider vinegar is just one type of vinegar. Each type has its own distinct characteristics. Here’s how ACV compares to other common vinegars:
| Vinegar Type | Acidity | Flavor Profile | Main Uses |
|---|---|---|---|
| Apple Cider | 5-6% | Fruity, tangy | Health, cooking |
| White | 5-7% | Sharp, strong | Cleaning, pickling |
| Balsamic | 6-7% | Sweet, complex | Salad dressing, reduction |
| Rice | 4-7% | Mild, sweet | Asian cuisine |
ACV is notable for its potential health benefits. It also has a milder flavor compared to white vinegar. This makes it a versatile ingredient in cooking. You can use ACV when you want a fruity flavor or a health boost.[31]
FAQ: People Also Ask
These questions demonstrate common points of interest about ACV. Remember that the effects can vary from person to person. What works for one person may not work for another.[38] It’s important to prioritize overall health. ACV can be part of a healthy lifestyle, but it is not a substitute for medical care. It’s recommended to talk with health professionals before using ACV, especially if you have existing health issues.[39] What is the best time to drink apple cider vinegar?
Can apple cider vinegar help with acne?
How much apple cider vinegar should I drink daily?
Is apple cider vinegar good for hair?
Can apple cider vinegar help with bloating?
Does apple cider vinegar have antibacterial properties?
The fermentation process involves two steps: alcoholic fermentation by yeast, followed by acetic acid fermentation by bacteria. This process is similar to the production of other types of vinegar.
Vinegar has been used for preservation purposes and as a folk remedy since ancient times. Evidence suggests uses dating back to ancient Babylon.
The rise in popularity has led to more research being done to understand any of the potential health benefits.
While ACV does contain these nutrients, the amounts are generally very small and not significant enough to provide substantial health benefits.
The ‘mother’ is a result of the fermentation process. The potential benefits of it is still under scientific investigation.
While some studies suggest improved insulin sensitivity, these results are not consistent across all research and more well-designed trials are needed to understand the specific effect.
The cited percentage is consistent with multiple studies that have assessed the effects of ACV on postprandial (after-meal) blood sugar levels.
Research has been done, and some results have indicated that ACV may have potential benefits for blood sugar control in individuals with type 2 diabetes.
ACV should be used as an addition to, not a substitute for, medical advice and prescribed medications. A doctor should be consulted before incorporating it into a health regimen.
The weight loss effect of ACV is not consistently demonstrated in all studies, and any effect is likely small, and is only part of a balanced diet and exercise.
Some studies have shown a positive correlation between apple cider vinegar consumption and weight loss. The studies are not all in agreement, and it needs further study.
Source: “Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11221284/
ACV is not a miracle solution. Any weight management benefits are usually modest and must be coupled with other healthy habits.
More research, especially well-designed human trials, are needed before definitive conclusions can be made.
While the animal studies are promising, there are significant differences between humans and animal models, so the results don’t necessarily translate. More human trials need to be done.
Source: “Abstracts from the World Congress of Cardiology/Brazilian Congress of Cardiology 2022” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10000335/
As with other potential benefits of ACV, the effect on heart health requires more study and should be discussed with healthcare providers before making any changes to their diet or medication.
Probiotics contain live bacteria; ACV contains acetic acid, which does not act as a probiotic or promote the growth of good bacteria.
The link between ACV and improved digestion is largely based on personal accounts and has not been scientifically established. Its acidity is theorized to aid digestion in low stomach acid cases, but more research is required.
Much of the current knowledge around the effect of ACV on digestion is based on testimonials and is lacking peer-reviewed scientific evidence.
Most of the current research on ACV uses these amounts and it is generally recommended to introduce it gradually to monitor for side effects.
The acidic nature of ACV can cause potential damage if consumed undiluted. Tablets or gummies can bypass this effect.
Consistent use may yield the most results, but more studies are needed to determine this with certainty.
The acidic nature of ACV can lead to potential side effects, especially if consumed undiluted or in excess. These side effects can vary depending on the person.
ACV can cause issues due to the acid content and potential effects on blood sugar and potassium levels. It is advised to consult a doctor before making any changes.
High consumption can lead to negative reactions; starting slowly is recommended to allow the body to adjust.
While ‘the mother’ is a byproduct of processing, scientific evidence for its benefits are minimal, and it is a personal choice.
The choice between organic and non-organic ACV is usually based on personal preferences and environmental concerns.
Additional sugars or preservatives may counteract the potential health benefits, and it’s best to purchase pure ACV.
It is crucial to rely on proven medical treatments and advice for serious conditions, and not to rely solely on the unconfirmed benefits of ACV.
In health and wellness, it’s recommended to always approach any claim or study with a discerning and cautious perspective, rather than accepting them at face value.
It is recommended to always dilute ACV in DIY applications to avoid any damage to surfaces, and to always test on a hidden spot first.
ACV can add flavor to many dishes, however, it should be used in moderation and the potential health benefits should be kept in mind as there is not a lot of scientific evidence.
There isn’t a set consensus on the best time, it is an individual preference and should be determined by the individual with some experimentation. Some do recommend taking it before meals to potentially help with blood sugar control.
ACV is sometimes recommended for acne due to its antimicrobial properties, but it isn’t well-studied. You should always talk to a dermatologist about persistent or severe acne.
Current research suggests that 1-2 tablespoons a day are a safe and reasonable dose, with starting with a smaller amount and gradually increasing.
ACV rinses are sometimes used to help balance pH, remove buildup, and add shine, but the scientific research for its effectiveness is limited.
ACV’s potential to aid with bloating is largely based on anecdotal reports and the limited scientific studies need further investigation to verify. It is always important to see a doctor if digestive issues persist.
ACV’s antibacterial effects are not as powerful as medical antibiotics and should not be used as a replacement for those antibiotics.
It’s recommended that anyone experimenting with ACV to proceed cautiously and slowly, being mindful of their individual responses to it.
It is always recommended to consult a healthcare provider before incorporating ACV, especially those with existing health conditions or taking certain medications. A professional can provide tailored advice.
