Apple Cider Vinegar: Liquid vs Pills
Apple cider vinegar (ACV) has become a popular supplement in health and wellness circles. Proponents claim it provides a wide array of benefits, from aiding weight loss to improving digestion and even regulating blood sugar levels. But is there any truth to these claims? And is taking ACV in pill form just as effective as the liquid?
Examining the Potential Benefits of Apple Cider Vinegar
Apple cider vinegar is made through the fermentation of apple cider. This process converts the natural sugars in apples into acetic acid, which is the active ingredient thought to be responsible for ACV’s health effects.
Here’s a look at some of the ways ACV is said to benefit health:
Weight Loss
Some studies suggest ACV may encourage weight loss by increasing satiety after meals. The acetic acid may help suppress appetite and inhibit fat accumulation. One study had participants drink 1-2 tablespoons (15-30 ml) of ACV daily for 12 weeks and found modest loss of body weight and fat.
Blood Sugar Control
ACV may help improve insulin sensitivity and lower blood sugar spikes after meals, especially when taken before carb-heavy foods. Several studies found ACV effectively reduced post-meal blood glucose levels in both healthy and diabetic subjects.
Cholesterol
The acetic acid in ACV has been shown in animal studies to decrease cholesterol levels by inhibiting lipid synthesis in the liver. One rat study found supplementing with ACV lowered total cholesterol and triglyceride levels.
Heart Health
Some research indicates ACV may support heart health by lowering blood pressure levels. An analysis of several studies concluded ACV significantly reduced both systolic and diastolic blood pressure in hypertensive patients.
Digestion
ACV may act as a prebiotic by promoting the growth of beneficial Bifidobacteria in the gut. Its antimicrobial effects may also kill harmful bacteria. These effects could aid digestion, though more human research is needed.
Potential Side Effects of Apple Cider Vinegar
While ACV appears generally safe when used appropriately, there are some potential side effects to be aware of:
- Erosion of tooth enamel due to acidity
- Throat irritation or damage when undiluted
- Digestive upset, nausea, acid reflux when taken on empty stomach
- Drug interactions - may lower potassium levels
- Skin burns from topical use when undiluted
To avoid side effects, dilute ACV in water before drinking. Start with small doses and avoid taking it straight up or on an empty stomach. Limit use to 4-8 weeks. Check with a doctor before using if on medications or if you have gastroduodenal ulcers.
Liquid Apple Cider Vinegar vs Pills
Now that we've covered the evidence behind ACV benefits and side effects, let's compare liquid ACV against supplement pills to determine the better option.
Taste and Convenience
One of the downsides of liquid ACV is its very acidic, harsh taste. Many find it unpleasant to drink even when diluted. Pills provide convenience and avoid the sour taste. However, pills may produce acid reflux and irritation if they don't fully dissolve.
Dosage and Potency
With liquid ACV, you can easily adjust and control the dose. It's harder to determine exact amounts with pills. Liquid ensures you're getting the full potency of ACV. Pills may contain added fillers and binders that reduce the true ACV content.
Cost Effectiveness
ACV pills tend to be pricier than buying liquid by the bottle. Pills provide smaller amounts for a higher cost. Overall, liquid ACV offers more bang for your buck.
Supervision and Oversight
The FDA regulates liquid ACV under food safety laws, while pills are not closely monitored. Look for established brands of liquid ACV like Bragg's that adhere to quality control standards. Research supplement brands for consumer reviews and lab testing.
Additional Ingredients
With liquid ACV, you know exactly what you're getting - just apple cider vinegar. However pills may contain unnecessary binders, preservatives and fillers. Check the ingredients list for unwanted or unsafe additives.
Tips for Taking Liquid Apple Cider Vinegar
Here are some tips for incorporating liquid ACV into your routine:
Always Dilute
Mix 1-2 tablespoons ACV in 8 ounces of water. Can add lemon juice and sweetener to improve taste. Never drink straight ACV.
Take Before Meals
Consume a diluted ACV drink about 15-20 minutes before eating to help with digestion and blood sugar control after carby meals.
Start Slowly
Begin with a low dose like 1 teaspoon in water and gradually work up to 1-2 tablespoons to allow your body to adjust and avoid side effects.
Rinse After
Always rinse mouth out with plain water after drinking ACV to prevent acid damage to tooth enamel.
Use Straw
Drink diluted ACV through a straw placed towards the back of mouth to minimize contact with teeth. This protects enamel.
Infuse into Tea
Add ACV into herbal tea instead of water for a flavor boost. Chamomile and mint teas pair well with the acidity.
Make a Spritzer
Mix 2 parts water with 1 part ACV. Add fresh squeezed citrus juice or fruit slices. Enjoy as a refreshing drink.
Use in Vinaigrettes
Whisk ACV into oil and vinegar based salad dressings. It adds tangy flavor and balances sweetness.
Add to Marinades
Use ACV in meat and veggie marinades for tenderizing effects. Its acid helps break down fibers.
Incorporating Apple Cider Vinegar Pills
If you choose to use ACV pills, keep these tips in mind:
Read Labels
Select a reputable supplement brand. Check labels for “ACV extract” with few other ingredients. Avoid unnecessary or harmful additives.
Follow Dosage
Carefully follow the dosage instructions. Start with lower end of range to assess tolerance. Don't exceed maximum dosage.
Take Before Meals
For digestion and blood sugar benefits, take ACV capsules 15-20 minutes before larger meals.
Stay Hydrated
Drink extra water when taking ACV pills to avoid irritation and reflux. Proper hydration also maximizes benefits.
Watch Interactions
Consult doctor before using ACV pills if you take medications like diuretics or insulin that may interact.
Mind Expiration Date
Check expiration date to ensure potency. Discard expired ACV pills.
Other Ways to Use Apple Cider Vinegar
Aside from ingesting ACV, there are other beneficial uses for it. Here are some topical applications:
Skin Toner
Dilute ACV in water (1:3 ratio) and apply to face with cotton pad to remove dirt and balance skin’s pH levels.
Hair Rinse
Rinsing hair with 1-2 tablespoons ACV diluted in water can boost shine by removing residue. It balances scalp pH.
Natural Deodorant
Wiping armpits with diluted ACV can help neutralize odor by inhibiting bacteria growth. Its vinegar scent fades quickly.
Bug Bites
Dab a cotton ball soaked in diluted ACV onto itchy bug bites and bee stings to relieve swelling, itching and pain.
Sunburn Soother
Add 1 cup ACV to lukewarm bath water to help draw heat from sunburned skin and speed healing.
Household Cleaner
ACV's antimicrobial properties make it a natural household cleaner. Mix with water to clean produce, countertops, windows, floors.
The Bottom Line
Research seems to moderately support apple cider vinegar's health benefits when used properly. While ACV pills provide convenience, liquid ACV is the more cost effective option that allows full control over dosage. As with any supplement, discuss use of ACV with your doctor, especially if on medications.