Apple cider vinegar (ACV) is fermented apple juice. Crushed apples are fermented with bacteria and yeast until the juice becomes alcohol, then vinegar. ACV contains vinegar, B vitamins, and vitamin C. It is commonly used in cooking and salad dressing to bring acidity and brightness to dishes.
Traditional medicine uses ACV to address a plethora of health conditions. Despite limited evidence supporting its use for health, apple cider vinegar has become a popular supplement for managing obesity and diabetes.
1. May Enhance Weight Management and Body Composition Changes
Apple cider vinegar may enhance weight loss with healthy eating and regular exercise. Acids in ACV may slow stomach emptying, making you feel full sooner, so you consume less food.
One 12-week study in young adults observed significant reductions in body weight, body mass index (BMI), waist size, and body fat compared to those taking a placebo. The ACV group lost 13 to 18 pounds after three months, with more pronounced changes among those taking the higher ACV dosage (15 milliliters). Other research also noted weight loss with ACV, but it was less significant at 3.5 pounds after 12 weeks.
ACV is no magic bullet for weight loss, but it may bolster other weight-loss strategies.
2. May Support Blood Sugar Control
ACV supports blood sugar control in multiple ways. ACV lowers fasting blood sugar and influences post-meal insulin and glucose levels.
Some of ACV’s blood sugar benefits may be due to its ability to slow stomach emptying. Delayed gastric emptying lowers glucose and insulin responses after meals.
The nutrition profile of apple cider vinegar also contributes to its blood sugar effects. Acetic acid or vinegar—one of the main components of ACV—boosts fullness after a meal, resulting in reduced food intake. In turn, this helps stabilize blood sugar levels.
One analysis found that ACV reduced fasting blood sugar levels by nearly 8%. ACV may be more effective at regulating blood sugar in people with higher initial blood glucose levels or among individuals diagnosed with type 2 diabetes.
3. May Lower Cholesterol
ACV may lower cholesterol and lipid levels. According to one analysis, ACV reduced total cholesterol levels and lowered triglycerides in people with type 2 diabetes who took 15 milliliters (mL) of ACV for eight weeks.
ACV’s effect on cholesterol may be related to inhibiting enzymes involved in fat storage and production, as well as its ability to promote weight loss.
4. May Improve Digestive Health
Minimal evidence exists to support ACV’s use to reduce acid reflux symptoms.
One study observed fewer symptoms of heartburn and acid reflux when participants chewed an ACV-containing gum after eating. However, it is unclear if the reduction in symptoms was due to ACV or other herbal ingredients in the gum.
Additional research is warranted.
5. May Increase Antioxidants
Polyphenols, a type of antioxidant, are among the active compounds in ACV. Polyphenols neutralize unstable, harmful molecules (free radicals) in the body that contribute to inflammation and cell damage. Some research suggests that consuming ACV increases antioxidant levels in the body, potentially contributing to reduced cellular damage.
According to one study, participants who drank 20 mL of ACV daily for eight weeks had lower measures of cell damage (oxidative stress) than those who took a placebo. However, the study was small and short, so whether this effect may translate to long-term health benefits remains unclear.
6. May Reduce Blood Pressure
High blood pressure (hypertension) can lead to heart disease and stroke. Minor improvements in blood pressure have significant long-term health ramifications. Rat studies show that the acetic acid found in vinegar affects systems regulating blood pressure.
Limited research exists on apple cider vinegar for blood pressure. According to one analysis, consuming 30 mL of vinegar reduces systolic and diastolic blood pressure. However, the analysis focused on various dietary vinegars like pomegranate and apple. Still, other research observed slight decreases in systolic blood pressure with 20 mL per day of ACV.
Again, more research is needed.
7. May Boost Skin Health
Topical apple cider vinegar is a popular natural skin treatment for acne and eczema based on the assumption that ACV’s acidity can balance pH levels and fight germs on the skin. Research on ACV for skin health is limited, and its use is not encouraged.
One study observed no improvement in skin hydration or integrity in people with eczema who applied diluted ACV daily for two weeks. Moreover, over 70% of participants experienced mild skin irritation from the vinegar.
Side Effects and Precautions
For most individuals, apple cider vinegar in small amounts of 2 tablespoons daily, diluted with water, appears safe. ACV is not safe when consumed in large quantities in the long term.
Potential side effects of apple cider vinegar include:
- Burping
- Gas (flatulence)
- Low blood sugar (hypoglycemia)
- Low potassium levels (hypokalemia)
- Tooth erosion
- Esophageal damage, especially with ACV with an acetic acid concentration greater than 20%
Apple cider vinegar may negatively interact with medications and herbal supplements that lower blood sugar or potassium levels. Exercise caution when taking apple cider vinegar with the following medications and supplements:
- Insulin
- Digoxin
- Antidiabetes drugs
- Diuretics
- Horsetail
- Licorice
- Stimulant laxatives
There is not enough information to determine if ACV is safe during pregnancy and breastfeeding.
How to Take ACV
Take apple cider vinegar gummies as directed by the package label. ACV gummies often contain other ingredients, such as added sugar or B vitamins. Not all ACV gummies may be vegan.
If you take apple cider vinegar, dilute one tablespoon with water to minimize digestive-related side effects. There is no ideal time of day to take ACV. Still, some research indicates that taking it before a meal may have a more beneficial effect on blood sugar levels.
You may need to take ACV for at least eight weeks to see results. Studies have suggested that blood sugar and cholesterol benefits are pronounced after more than eight weeks of ACV.
Dosage
There is insufficient evidence to establish an appropriate dose of apple cider vinegar for health benefits.
However, most research uses 1 to 2 tablespoons of ACV daily to achieve health benefits. Moreover, some evidence suggests ACV is more effective at regulating lipid and blood sugar levels with a lower dose of 1 tablespoon daily.
Dilute ACV with water to minimize any potential side effects. Taking four or more tablespoons of ACV daily may increase side effects like burping and gas.
Summary
Apple cider vinegar’s effects on blood sugar are promising. However, additional research is necessary before recommending apple cider vinegar for other health conditions. Still, ACV is relatively safe.
Try incorporating it into your cooking before you start using apple cider vinegar on its own. You may be able to reap its benefits by incorporating a tablespoon into salad dressing or marinades. At a minimum, using apple cider vinegar in cooking will provide a change of flavor.
The Health Benefits of Apple Cider Vinegar: An Overview
Apple cider vinegar (ACV) is a fermented product made from crushed apples, where the sugars are converted to alcohol and then to vinegar through the action of enzymes, bacteria, and yeasts. This vinegar is rich in acetic acid, B vitamins, and vitamin C.
1. Potential Role in Weight Management
ACV may aid in weight control as part of a broader diet and exercise plan. It has been suggested that the acetic acid in ACV can slow the process of stomach emptying, leading to a feeling of fullness and reduced appetite.
A study over 12 weeks indicated that participants who consumed 15 mL of ACV daily lost between 13 to 18 pounds, with noticeable changes in body mass index (BMI) and waist circumference compared to those on a placebo. Other studies noted a more modest weight loss of approximately 3.5 pounds over the same period.
While ACV alone is not a solution for weight loss, it may complement other healthy lifestyle choices.
2. Blood Sugar Regulation
ACV may influence blood sugar levels positively. Research indicates that it can lower fasting blood sugar and improve insulin sensitivity after meals. The delay in gastric emptying caused by acetic acid is believed to be a contributing factor in moderating blood glucose levels.
One study reported nearly an 8% reduction in fasting blood sugar levels, particularly benefiting individuals with pre-existing high blood glucose or type 2 diabetes.
3. Cholesterol and Lipid Levels
There’s evidence to suggest that ACV can help lower cholesterol and lipid levels. A meta-analysis highlighted that individuals with type 2 diabetes who consumed 15 mL of ACV daily for eight weeks saw reductions in both total cholesterol and triglycerides.
This cholesterol-lowering effect may be linked to ACV’s ability to inhibit certain enzymes associated with fat storage and production, alongside its impact on weight loss.
4. Digestive Health Benefits
While some advocate for ACV as a remedy for digestive issues like acid reflux, scientific backing remains limited. One research effort noted diminished heartburn symptoms among participants chewing gum containing ACV, but results cannot be attributed solely to the vinegar.
Further investigation is needed to substantiate any digestive health claims related to ACV.
5. Antioxidant Properties
ACV contains polyphenols, antioxidants that combat harmful free radicals in the body, potentially reducing inflammation and cellular damage. Preliminary evidence suggests that daily ACV consumption may elevate antioxidant levels in the body.
One small study found that participants consuming 20 mL of ACV daily demonstrated lower oxidative stress compared to those on a placebo, though the implications for long-term health are still under examination.
6. Influence on Blood Pressure
High blood pressure is a significant health issue linked to cardiovascular diseases. Some studies involving rats suggest that the acetic acid in vinegar could play a role in regulating blood pressure.
A review indicated that a daily intake of 30 mL of various vinegars could lead to reductions in both systolic and diastolic blood pressure, although more targeted research on ACV is needed.
7. Skin Health
Topically, apple cider vinegar is often used as a natural treatment for skin conditions, including acne and eczema. The acidic nature is thought to help restore skin pH and combat bacteria.
However, research is inconclusive; one study found no significant improvement in skin conditions or hydration among participants using diluted ACV, with many reporting irritation.
Side Effects and Precautions
Generally regarded as safe when consumed in limited amounts, typically around two tablespoons diluted in water, ACV can cause various side effects when taken excessively over prolonged periods. These include:
- Burping
- Gas/Flatulence
- Hypoglycemia (low blood sugar)
- Hypokalemia (low potassium levels)
- Tooth erosion
- Esophageal damage, particularly with high concentrations
ACV may also interact negatively with certain medications, such as those for diabetes or potassium regulation. Caution is advised when using ACV alongside the following:
- Insulin
- Digoxin
- Diabetes medications
- Diuretics
- Horsetail supplements
- Licorice
- Stimulant laxatives
There is insufficient information regarding ACV’s safety for pregnant or breastfeeding women.
How to Utilize Apple Cider Vinegar
If opting for ACV, it’s recommended to dilute one tablespoon in water to mitigate potential digestive side effects. Studies suggest consuming it before meals may provide better blood sugar control.
Results may take time, with evidence showing that benefits like improved blood sugar and cholesterol could become apparent after at least eight weeks of regular consumption.
Conclusion
While apple cider vinegar offers promising insights regarding blood sugar control and other health benefits, further research is essential to fully establish its efficacy across various conditions. Integrating ACV into your culinary practices—as a salad dressing or marinade—may be a practical approach to enjoy its potential benefits while enhancing the flavor of dishes.
