What is Apple Cider Vinegar?
Apple cider vinegar is made through the fermentation of apple cider. The sugars in apples are converted into alcohol which is then converted into vinegar by acetic acid-forming bacteria known as Acetobacter. This turns the alcohol into acetic acid, the main active compound in vinegar.
Apple cider vinegar contains about 56% acetic acid and has a pH of 2.83.0, giving it a strong sour smell and flavor. Besides acetic acid, apple cider vinegar contains water and trace amounts of other acids, vitamins and minerals.
Unpasteurized or organic apple cider vinegar contains the mother which consists of strands of proteins, enzymes and friendly bacteria that give the product a murky appearance. The mother is often considered the most nutritious part of apple cider vinegar and is responsible for many of its probiotic benefits.
Potential Health Benefits of Apple Cider Vinegar
For centuries, vinegar has been used for various household and cooking purposes. It is also an ancient folk remedy, claimed to help with all sorts of health problems. However, apple cider vinegar has gained the most traction as a potential cure-all in natural medicine circles.
Here is an overview of some of the ways apple cider vinegar may benefit your health, although more research is needed to confirm these effects:
1. May Help Lower Blood Sugar Levels
By far the most researched apple cider vinegar health benefit is its impact on blood sugar levels. Several studies in patients with prediabetes or diabetes found that taking vinegar with meals significantly increased insulin sensitivity and reduced blood sugar spikes.
A small study gave 20 people with type 2 diabetes 2 tablespoons of apple cider vinegar at bedtime or first thing in the morning. After 2 months, fasting blood sugar levels decreased by 6% while insulin levels improved by nearly 20%.
The acetic acid in apple cider vinegar is believed to prevent starch breakdown, lowering glycemic response. Vinegar may also increase satiety, which can further improve post-meal glucose control.
2. May Promote Weight Loss
Drinking apple cider vinegar may help you lose weight and body fat. Animal studies have shown vinegar consumption with meals reduces body weight gain while also decreasing fat accumulation in the abdomen and liver.
One 12-week study had obese individuals either consume 1 tablespoon of vinegar, 2 tablespoons of vinegar or no vinegar daily with meals. Those ingesting 2 tablespoons lost nearly 4 pounds while taking 1 tablespoon resulted in a loss of 2.5 pounds. Waist circumference and body fat percentage were lower in both vinegar groups.
Due to its appetite suppressing effects, apple cider vinegar can help you reduce calorie intake, enhancing feelings of fullness and lowering hunger levels.
3. May Improve Heart Health
Apple cider vinegar may support heart health by lowering cholesterol, reducing blood pressure and decreasing oxidative stress. An animal study found giving diabetic rats vinegar slowed increases in triglycerides and cholesterol while raising HDL (good) cholesterol.
One rat study showed vinegar lowered blood pressure in animals with hypertension while another study indicated vinegar consumption can reduce blood triglycerides. The acetic acid may inhibit an enzyme involved in making triglycerides and other lipids.
Finally, vinegar contains polyphenols which can suppress oxidation of LDL (bad) cholesterol while improving HDL function. These effects may support better cardiovascular health.
4. May Boost Nutrient Absorption
Your gut needs a healthy balance between acidity and alkalinity to absorb minerals like calcium and magnesium optimally. Organic, unfiltered apple cider vinegar contains acetic acid that may help improve absorption of essential nutrients from the foods you eat.
One study showed vinegar consumption with a bread meal increased calcium absorption. Another trial had 14 healthy people add 2 tablespoons of vinegar to their daily diet for 2 weeks. Urine testing revealed vinegar significantly increased excretion of essential minerals like potassium, iron and silicon from the body.
5. May Improve Insulin Sensitivity
Improved insulin sensitivity lowers blood sugar levels and offers protection against obesity and type 2 diabetes. Studies indicate vinegar may significantly increase insulin sensitivity after a high-carb meal.
A study in people with insulin resistance or type 2 diabetes demonstrated vinegar significantly improved post-meal insulin sensitivity and lowered postprandial insulin by up to 20%.
6. May Boost Fat Burning
Acetic acid, the main component of apple cider vinegar, may stimulate fat burn and weight loss in multiple ways. In one study, taking vinegar at bedtime increased fat burning by 25% the following morning.
In a 12-week study in obese Japanese, those taking 1-2 tablespoons of vinegar had less belly fat, waist circumference and body weight compared to a placebo group. Vinegar consumption also increased the amount of time subjects felt full.
7. May Have Antioxidant Effects
Diets high in polyphenol-rich foods offer antioxidant benefits. The phenolic compounds in apple cider vinegar, like chlorogenic acid, help neutralize oxidative stress that causes aging and disease development.
One study found vinegar ingestion increased antioxidant blood levels of vitamin E in animals fed a high-cholesterol diet. The antioxidants in apple cider vinegar may also protect against cancer growth.
8. May Fight Infections
Vinegar contains antibacterial properties that may kill dangerous bacteria and viruses. One study showed vinegar was effective against E. coli, Staphylococcus and the bacteria that causes swimmers ear infection.
Acetic acid can fight biofilm formation that allow bacteria to thrive on surfaces. It may also prevent infection by reducing urine pH to help eliminate dangerous bacteria.
9. May Improve Skin Health
Apple cider vinegar is a common folk remedy for skin conditions like dryness and acne. Its antibacterial and antioxidant properties may help treat acne when used topically. The acetic acid kills bacteria while balancing skin pH levels.
Mixing 2 parts water with 1 part apple cider vinegar makes an effective toner you can apply to your face after cleansing. Start with one application per week and gradually build tolerance to daily use.
10. May Support Digestion
Vinegar increases stomach acid production, which aids the digestion and absorption of nutrients from food. This improves mineral absorption while stimulating gut motility.
Regular vinegar consumption may provide relief from bloating, gas and heartburn. The acetic acid may also have an antacid effect in the stomach to improve low stomach acid.
How to Use Apple Cider Vinegar
There are plenty of ways to incorporate apple cider vinegar into your diet and skincare routine. Here are some tips for using apple cider vinegar safely and effectively:
In Cooking
- Make vinaigrette dressing by whisking 1 part vinegar with 3 parts extra virgin olive oil. Add salt, pepper and herbs like thyme, oregano or basil.
- Marinate meat in a mixture of 1 tablespoon vinegar, 14 cup water, 1 garlic clove chopped, salt, pepper, and other herbs and spices.
- Add 1-2 tablespoons vinegar to soup, chili, casserole or stir fry recipe.
- Substitute apple cider vinegar for white vinegar in recipes.
Drink Straight
- Mix 1-2 tablespoons apple cider vinegar in 8 ounces of warm water and drink before meals.
- Some recommend taking 1-3 teaspoons mixed in water first thing in the morning.
- You can add a bit of raw honey to improve the taste but limit to a teaspoon. Too much honey spikes blood sugar levels.
Tea Recipe
- Combine 2 cups water, 1 teaspoon cinnamon, 1 tablespoon ACV, 12 teaspoon turmeric powder, 1 teaspoon raw honey and 14 teaspoon cayenne pepper. Drink warm.
Topical Uses
- Create a skin toner by diluting 1 part ACV with 2 parts water and apply to face after cleansing.
- Mix 1 part vinegar with 1 part water and soak feet for 15 minutes to treat athletes foot.
- Apply a 50/50 solution of warm water and ACV to scalp then rinse after 5 minutes to stimulate hair growth.
Household Cleaning
- Combine equal parts water and vinegar in a spray bottle and use as a natural all-purpose household cleaner.
- Clean produce by spraying with diluted vinegar then rinsing.
- Add 1 cup ACV to dishwasher for a natural rinse aid.
- Remove mineral deposits on stainless steel or other surfaces with undiluted vinegar.
Apple Cider Vinegar Dosage
There is no official recommended daily dosage for apple cider vinegar. Most research studies investigating the health effects have used a dosage of 15-30 mL (1-2 tablespoons) per day.
Its best to start with small amounts like 1 teaspoon mixed with water and gradually increase to 1-2 tablespoons per day maximum to avoid side effects.
Since vinegars are acids, they can degrade tooth enamel with regular use. Waiting at least 30 minutes after taking ACV before brushing teeth is ideal.
Additionally, swallowing vinegar straight can damage the esophagus. Always dilute with water or another liquid.
Should You Take Apple Cider Vinegar Pills?
Apple cider vinegar pills contain a dehydrated, concentrated form of the vinegar. However, there is little evidence on the efficacy or safety of these supplements.
Given the minimal research on supplement forms, your best bet is to use organic, raw apple cider vinegar. This retains the beneficial components that are removed to make concentrated pill versions.
Side Effects and Safety
For most people, taking 1-2 tablespoons of apple cider vinegar per day diluted in water is safe. However, potential side effects can occur in some individuals.
Delayed Stomach Emptying
Apple cider vinegar can lower potassium levels and reduce stomach acidity, potentially delaying stomach emptying. This can exacerbate conditions like gastroparesis in susceptible people.
Throat and Tooth Enamel Damage
Apple cider vinegar's acidity presents a risk to tooth enamel with regular use. Rinsing your mouth with plain water after ingesting can help protect against erosion.
Taking vinegar straight can also burn the throat. Dilute with water or other liquid to prevent this side effect.
Medication Interactions
The acetic acid in vinegar may interact with certain medications like diuretics, insulin, digoxin and laxatives. Consult your physician before using if you take any prescriptions.
Low Potassium Levels
There are some reports that vinegar consumption lowers potassium levels in the body. If you have hypokalemia or are taking potassium-lowering medications, consult your doctor before using large amounts of vinegar.
Exacerbation of Digestive Issues
Vinegar may worsen symptoms for people with digestive disorders like ulcers or acid reflux. Start with very small doses diluted well with water to see how you tolerate it.
Erosion of Tooth Enamel
Frequent use of vinegar, especially in undiluted form, may erode tooth enamel over time due to the acetic acid. Waiting at least 30 minutes after ingestion before brushing teeth can help prevent erosion.
The Bottom Line
Apple cider vinegar is a natural product that contains beneficial compounds like acetic acid, enzymes, probiotics and polyphenols. Research indicates vinegar may help lower blood sugar, aid weight loss, improve heart health, bolster nutrient absorption, increase insulin sensitivity and more.
Using 1-2 tablespoons diluted in water per day is safe for most people. However, larger amounts may cause throat burn or erode tooth enamel. If you have gastroparesis, acid reflux, low potassium, diabetes or take medications, check with your doctor before using apple cider vinegar.
While more research on humans is needed, the evidence is promising that this ancient folk remedy may provide a range of health perks.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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