Apple cider vinegar is a common home remedy. Many have used it for centuries in cooking and medicine. Some claim it can relieve many health complaints, but are you wondering if these claims are science-backed? Here, we will go over the six health benefits of apple cider vinegar backed by results from scientific studies.
- reducing cholesterol
- lowering blood sugar levels
- improving diabetes symptoms
- aiding weight loss
However, further studies are needed before recommending it as an alternative therapy.
The Evidence-Backed Health Benefits of Apple Cider Vinegar
1. High in Healthful Substances:
Apple cider vinegar is produced via a two-step process.
The First Process:
Crushed apples are exposed to yeast, which ferments the sugars and turns them into alcohol.
The Second Process:
Adding bacteria further ferments the alcohol, turning it into acetic acid. Acetic acid is the main active compound in vinegar, giving it its strong sour smell and flavor.
Many researchers believe this acid is responsible for apple cider vinegar’s health benefits. Did you know that it is 5–6% acetic acid?
Furthermore, unfiltered, organic apple cider vinegar contains a substance called mother.
ACV “mother” consists of enzymes, friendly bacteria, and strands of proteins that give the product a murky appearance.
Many believe that the mother is the reason for most of its health benefits.
Moreover, apple cider vinegar provides a small amount of potassium. High-quality brands also contain amino acids and antioxidants.
Apple cider vinegar is made by fermenting sugar from apples and turning them into acetic acid, the main ingredient in vinegar, which may be responsible for its health benefits.
2. It May Help Kill Harmful Bacteria.
Vinegar may help kill pathogens, including bacteria. It is traditionally used for cleaning, disinfecting, and treating nail fungus, lice, warts, and ear infections.
The father of modern medicine, Hippocrates, used vinegar to clean wounds more than 2,000 years ago.
Additionally, vinegar is a food preservative. Studies show it inhibits bacteria like E. coli from growing in and spoiling food. Apple cider vinegar is an excellent food preservative.
Anecdotal reports suggest diluted apple cider vinegar could help with acne when applied to the skin.
Acetic acid, the primary substance in ACV, prevents harmful bacteria from multiplying by killing them.
Historically, many used ACV as a disinfectant and natural preservative.
3. It helps lower blood sugar levels
Currently, vinegar’s most practical application is treating type 2 diabetes. Type 2 diabetes is the elevation of blood sugar levels caused by the inability to produce insulin or insulin resistance.
However, if you don’t have diabetes, you can benefit from keeping your blood sugar levels in the normal range. Researchers believe that elevated blood sugar levels cause various chronic diseases and aging.
Avoiding refined carbs and sugar is the healthiest and most effective way to regulate blood sugar levels; apple cider vinegar also helps.
Vinegar offers the following benefits for insulin levels:
- One study suggests apple cider vinegar may improve insulin sensitivity by 19–34% during a high-carb meal. It also significantly lowers blood sugar and insulin response.
- A study of 5 healthy individuals shows that vinegar decreases blood sugar by 31.4% after consuming 50 grams of white bread.
- Another study of people with diabetes reported that consuming two tablespoons of ACV before bedtime helped reduce fasting blood sugar by 4% the following morning.
- Other studies show vinegar can improve insulin function and lower blood sugar levels after meals.
The National Centers for Complementary and Integrative Health (NCCIH) warns you must not replace medical treatment with unproven health products.
Apple cider vinegar has also shown great promise in helping lower blood sugar responses after meals and improving insulin sensitivity.
However, if you take blood-sugar-lowering medications, talk with your healthcare provider before increasing your vinegar intake.
4. It May Aid In Weight Loss
Surprisingly, studies show that vinegar may help people lose weight. Several studies show that vinegar increases feelings of fullness, leading to eating fewer calories and losing weight.
According to one study, if you take vinegar with a high-carb meal, you will feel increased fullness, causing participants to eat 200–275 fewer calories throughout the day.
Additionally, a study of 175 obese individuals showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss:
- taking one tablespoon (15 mL) led to a loss of 2.6 pounds (1.2 kg)
- taking two tablespoons (30 mL) led to a loss of 3.7 pounds (1.7 kg)
However, the study continued for three months, so the actual effects on body weight seem relatively modest.
However, adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. Long-term weight loss is created by adopting a comprehensive diet and lifestyle habits.
Notably, apple cider vinegar only contains about three calories per tablespoon, which is very low.
Studies suggest that vinegar can increase feelings of fullness and help you eat fewer calories, leading to weight loss.
5. It Improves Heart Health in Animals
Heart disease is one of the leading causes of death. Various biological factors could be linked to your risk for heart disease.
Research suggests that vinegar improves several of these risk factors. Animal studies reveal that apple cider vinegar can lower triglyceride levels, cholesterol, and other heart disease risk factors.
Additionally, some studies in rats have shown that vinegar reduces blood pressure, a significant risk factor for kidney problems and heart disease.
However, there is no clear evidence that vinegar benefits humans’ heart health. More studies and research are needed to reach firm conclusions.
6. It May Boost Skin Health
Apple cider vinegar is a well-known remedy for skin conditions like eczema and dry skin.
Since the skin is naturally slightly acidic, topical apple cider vinegar could help rebalance the skin’s natural pH and improve the protective skin barrier. Nonetheless, alkaline soaps and cleansers could irritate eczema, worsening symptoms.
With its antibacterial properties, apple cider vinegar could help prevent skin infections linked to eczema and other skin conditions.
Some use diluted apple cider vinegar in a face wash or toner. The reason is that it can kill bacteria and prevent spots.
Talk with your healthcare provider before trying any new skin remedies. Also, avoid applying undiluted vinegar to the skin, as it may cause burns.
Since apple cider vinegar is naturally acidic, it has antimicrobial properties. Hence, it helps improve the skin barrier and prevent infections.
Dosage and Usage of Apple Cider Vinegar
One of the best ways to incorporate apple cider vinegar into your diet is in cooking. You can easily add it to homemade mayonnaise and salad dressings.
Some people dilute it in water and drink it as a beverage. Daily dosages are one to two teaspoons (5–10 mL) to one to two tablespoons (15–30 mL) mixed in a large glass of water.
So, start with small doses and avoid taking large amounts.
Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.
Dietitians recommend using unfiltered, organic apple cider vinegar with “mother.”
Bragg is the most popular brand option available online, and it includes reviews and ratings. However, several other varieties are also available.
A standard dosage for apple cider vinegar ranges from one teaspoon to two tablespoons (10–30 mL) daily. You can consume it with a bowl of green leafy salad or mix it in a glass of water.
Final Take on Apple Cider Vinegar
Natural healthcare proponents claim that apple cider vinegar has remarkable health benefits, such as boosting energy and treating disease.
Unfortunately, we need more research and data to confirm some of its health benefits.
Moreover, many studies suggest ACV offers benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.
Apple cider vinegar appears to be safe if you don’t consume excessive amounts. It also has many other non-health-related uses, including a natural hair conditioner, skincare product, and cleaning agent.