7 Proven Health Benefits of Apple Cider Vinegar

Apple cider vinegar has a long history of being used as a home remedy to use to treat things like sore throat and varicose veins. People have used it in cooking and in medicine for centuries.

There's not much science behind these claims. But some researchers have been looking more closely at apple cider vinegar in recent years and its potential benefits.

Many people claim it can relieve a wide variety of health complaints, but you might wonder what the research says.

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Apple cider vinegar has various healthy properties including antioxidant and antimicrobial effects. Moreover, evidence suggests that it can offer health benefits such as helping weight loss, lowering cholesterol, lowering blood sugar levels and improving diabetes symptoms.

There is, however, little research, and further research is needed before it can be recommended as an alternative therapy.

The research behind apple cider vinegar and its various benefits are explored in this article. It also gives tips on including apple cider vinegar into your diet.

What is Apple Cider Vinegar?

First, let's look at what apple cider vinegar, or ACV, is exactly. The ACV consists of fermented apples and water. Like other vinegar, the acidity of ACV is 5 percent.

You may notice various types of ACV are available at the store. For example, distilled ACV looks clear in the bottle, and it may be the one you know the most. However, raw, unfiltered or unpasteurized ACV contains a cloudy substance floating around in the mixture. This is called the "mother," and is formed during fermentation by natural enzymes.

This stringy substance usually settles down to the bottom of the bottle and is safe to consume.

Regardless of the variety, ACV is not required to be refrigerated, and it will last for a very long time. According to The Vinegar Institute, an international trade association for vinegar producers, vinegar in general has an almost indefinite shelf life. Even if your vinegar changes appearance (for example, it might look cloudier), it's still fine to use.

1tbsp of apple cider vinegar has about 3 calories and no carbs.

What are the health benefits of Apple Cider Vinegar (ACV)?

#1 Weight Loss

Studies have shown that vinegar can increase the feeling of fullness. This can lead you to lose weight and eat fewer calories.

Acetic acid, which is the main component of vinegar has been found to suppress fat accumulation in animal studies, according to the study published in Bioscience, Biotechnology, and Biochemistry. In a double-blind trial, the researcher's team also investigated the effects on obese Japanese. 

 

The simple addition or subtraction of single foods or ingredients rarely has a noticeable weight effect. It is your entire diet or lifestyle that causes a weight loss in the long term.

To sum up, ACV can contribute to weight loss by promoting satiety, lowering blood sugar, and lowering insulin levels.

#2 Can Help kill Harmful Bacteria

Vinegar can help in killing pathogens including bacteria.

Vinegar has traditionally been used by people to clean and disinfect, treat nail fungus, lice, warts, and ear infections.

Hippocrates, the father of modern medicine used vinegar more than 2,000 years ago to cleanse wounds.

Also, vinegar is a food preservative and studies have shown it inhibits bacteria like E. Coli growing in food and spoiling it. Apple cider vinegar could help if you are looking for a natural way to preserve your food.

Anecdotal reports also suggest that when applied to the skin, diluted apple cider vinegar can help with acne, but there is no strong research to confirm this.

#3 Help Lower Blood Sugar Level

Apple cider vinegar is often recommended as a natural way of controlling blood sugar levels, especially for insulin-resistant individuals.

Before a high-carb meal, vinegar slows the rate of emptying of the stomach and prevents large spikes of blood sugar.

It also improves the sensitivity of insulin, which helps your body move more glucose out of the bloodstream and into your cells, reducing blood sugars.

Before meals four teaspoons (20 ml) of apple cider vinegar have been shown to significantly decrease blood sugar levels after eating.

Right before a high-carb meal, it should be mixed with a few ounces of water and consumed. 

#4 Improves Polycystic Ovarian Syndrome PCOS Symptoms

PCOS is a hormonal condition associated with abnormal menstrual cycles, high androgen hormone levels, ovarian cysts, and insulin resistance.

One three-month study found that women with PCOS who drank one tablespoon (15 ml) of 100 ml apple cider vinegar or about 7 ounces of water immediately after dinner had improved hormone levels and experienced more regularity in periods.

While further research is required to confirm these results, an effective dose for improving PCOS symptoms appears to be one tablespoon (15 ml) each day.

#5 Reduces Heart Risks

ACV can help to reduce the levels of cholesterol and triglycerides, which are known to increase the risk of heart disease when too high. In addition, alpha-linolenic acid (which is high in ACV) has also been found to reduce the risk of heart diseases in women.

A study shows that vinegar in hypertensive rats reduces blood pressure — good news, seeing as high blood pressure is linked to cardiovascular disease and increased mortality rates. 

So, if heart health is your concern, then you may consider adding ACV to your diet.

#6 May Boosts Skin Health

Apple cider vinegar is a common remedy for skin conditions such as eczema and dry skin.

Naturally the skin is a little acidic. The use of topical apple cider vinegar could help to rebalance the skin's natural pH and improve the protective skin barrier.

On the other hand, alkaline soaps, and cleansers might irritate eczema resulting in intensifying the symptoms.

Apple cider vinegar could, in theory, help to prevent skin infections linked to eczema and other skin conditions, due to its antibacterial properties.

Some people use diluted ACV in toner or facewash. This helps in killing bacteria and prevent spots.

However, one study reported that apple cider vinegar soaks did not improve the skin barrier and caused skin irritation in 22 people with eczema. 

Talk to your healthcare provider before you try new remedies, particularly for damaged skin. Avoid applying undiluted vinegar to the skin, as it can lead to burns.

#7 Improves Hair Health

Apple cider vinegar is an ingredient commonly found in natural shampoos. This may be because it contains acetic acid, which naturally helps to lower pH.

Research has found advantages of lower pH for hair health, and ACV's antimicrobial benefits are well documented. All that to say, ACV can help balance and clarify your hair—and it could potentially also help hair fight off bacteria, which can harm your locks' health and appearance.

Best Practices to Avoid Side Effects

Apple cider vinegar is relatively safe to consume but some people may experience side effects.

Because the acidity of apple cider vinegar is responsible for many of its health benefits, don't mix it with anything that could neutralize the acid and reduce its positive effects.

Keep in mind that the acidity of the vinegar can also cause damage to tooth enamel if used regularly. Drinking through a straw and afterward rinsing your mouth with water may help to prevent that.

While drinking apple cider vinegar is associated with health benefits, consuming large amounts (8 ounces or 237 ml) every day can be dangerous for many years and is linked to low levels of potassium in the blood and osteoporosis. Remember moderation is the key!

If you experience uncomfortable side effects, such as nausea, burping or reflux after taking apple cider vinegar, stop taking it and discuss these symptoms with your doctor.

Dosage and How to Add it to Your Diet

Using apple cider vinegar in your diet is the best way to incorporate it in the cooking. It is a simple supplement to foods such as salad dressings and homemade mayonnaise.

Some people like to dilute it in water as well and drink it as a drink. Common doses range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoons (15–30 mL) in a large glass of water per day.

Starting with small doses is best and avoiding taking large amounts. Too much vinegar can cause harmful side effects, including erosion of the tooth enamel and possible interactions between drugs.

It is recommended to use organic, unfiltered ACV containing the mother.

TakeAway

Apple cider vinegar can help manage the sugar in the blood, improve PCOS symptoms and promote weight loss.

A typical dose is 1–2 (15–30 ml) tablespoons mixed with water and taken before or after meals. Apple cider vinegar is a relatively safe supplement for moderate consumption.

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