Apple cider vinegar (ACV) is everywhere. You see it on Instagram, YouTube, and just about every wellness blog out there, claiming everything from weight loss to glowing skin. But before you start sipping it straight from the bottle, let’s take a step back and ask: What are the real benefits of ACV, and what side effects should you be aware of?
ACV is made through a two-step fermentation process, where crushed apples are first turned into alcohol and then further fermented into acetic acid—the compound that gives ACV its sharp flavor. ACV has been used for centuries for its antibacterial properties and has found its place in both kitchens and natural medicine cabinets.
Now, if you’re thinking about jumping on the ACV train, here’s what you need to know.
How Is Apple Cider Vinegar Prepared?
Apple cider vinegar starts with crushed apples, sugar, and yeast. The yeast converts the sugar into alcohol, and then bacteria turn the alcohol into acetic acid. This is what gives ACV its signature smell and taste. But there’s more to it than just that sharp flavor—ACV also contains trace amounts of potassium, amino acids, and antioxidants, plus something called the “mother”.
The “mother” is the cloudy, stringy substance you often see floating at the bottom of the bottle. It’s packed with enzymes and good bacteria, which are what make ACV popular in the wellness world.
1. Apple Cider Vinegar May Help With Weight Loss
One of the biggest reasons people turn to apple cider vinegar is for weight loss. Some small studies suggest that taking a tablespoon of ACV before meals might help you feel fuller, potentially leading to reduced calorie intake. It can also help regulate blood sugar and insulin levels, particularly after high-carb meals, which plays a role in fat storage.
Here’s the truth: ACV isn’t a fat-melting miracle. If you’re hoping to shed pounds by drinking it while still eating junk food and skipping workouts, you’re probably not going to see the results you’re hoping for.
“ACV can assist with weight loss, but it’s most effective when used as part of a balanced lifestyle,” says nutritionist Dr. Amanda Lee.
2. It’s a Blood Sugar Balancer
One of the most researched benefits of apple cider vinegar is its ability to improve insulin sensitivity and help lower blood sugar levels. If you’re someone with type 2 diabetes or insulin resistance, ACV may be particularly helpful. Studies have shown that ACV can lower blood sugar spikes after meals, which is key for maintaining stable energy throughout the day.
“While ACV is beneficial for blood sugar regulation, if you’re on medication for diabetes, always consult your doctor before adding it to your routine,” advises Dr. Lee.
3. Apple Cider Vinegar Might Curb Your Cravings
Fluctuating blood sugar levels are often to blame for cravings. When your blood sugar spikes and then crashes, you might reach for a sugary snack to feel better. The acetic acid in ACV has been shown to delay gastric emptying, meaning food stays in your stomach longer, leading to more stable blood sugar levels. This can help reduce cravings and improve your ability to resist unhealthy foods.
If you’ve ever been tempted by sugary treats after meals, adding a bit of ACV to your routine could help you feel fuller longer and reduce your cravings.
4. It May Help Reduce Cholesterol
ACV might also play a role in improving heart health. Early studies suggest that ACV can help reduce total cholesterol and lower triglycerides, especially in people with type 2 diabetes. One study found that people who consumed 15 milligrams of ACV daily for over eight weeks saw improvements in their cholesterol levels.
However, it’s important to note that while the findings are promising, the research on ACV and cholesterol is still ongoing. “ACV is not a replacement for heart medications,” says Dr. Lee.
5. It May Support Weight Loss
While ACV alone is not a weight loss miracle, some research suggests it could help with weight management. In a study involving 120 participants, those who consumed ACV daily for 4-12 weeks saw significant reductions in body weight, body fat, and cholesterol levels. However, as with most health trends, ACV should be used in conjunction with a healthy diet and regular exercise for optimal results.
“ACV can be a great addition to a weight loss plan, but it’s not a substitute for hard work and healthy choices,” says Dr. Linda Turner, a dietitian.
6. Might Help With PCOS Relief
PCOS (Polycystic Ovary Syndrome) affects many women and can cause symptoms like insulin resistance, weight gain, and fertility issues. While more research is needed, some studies suggest that ACV may improve insulin sensitivity and ovarian function in women with PCOS.
In one study, women with PCOS who consumed 15 milligrams of ACV daily for 90 days showed improved insulin sensitivity. Although this is promising, more research is needed to fully confirm these results.
7. Apple Cider Vinegar Might Help Lower Blood Pressure
There’s some evidence that ACV could lower blood pressure—a critical factor in heart health. A study on people with type 2 diabetes and obesity showed that ACV consumption led to reductions in systolic blood pressure (SBP) and diastolic blood pressure (DBP).
However, while this research is promising, it’s not yet conclusive, and more studies on humans are needed to determine ACV’s true impact on blood pressure.
8. It’s a Fermented Food With Good Bacteria
Apple cider vinegar is considered a fermented food, which means it contains good bacteria that support gut health. The “mother” in unfiltered ACV contains probiotics, which are essential for maintaining a healthy microbiome.
While ACV can contribute to gut health, it is not as rich in probiotics as other fermented foods like yogurt or kimchi. Still, it can be a helpful addition to your diet for supporting digestion and reducing inflammation.
Risks and Side Effects of Apple Cider Vinegar
While ACV has numerous potential benefits, it’s important to be mindful of possible side effects, especially with excessive consumption:
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Tooth Enamel Erosion: The acidity of ACV can erode tooth enamel over time. Always dilute it with water or juice to prevent this.
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Throat Irritation: Drinking undiluted ACV can irritate your throat or esophagus. It’s important to dilute ACV before drinking it.
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Hypokalemia (Low Potassium): Excessive ACV consumption has been linked to low potassium levels, which can cause muscle weakness and fatigue.
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Medication Interactions: ACV may interfere with medications, especially those for diabetes or heart conditions. It’s always best to check with your doctor before adding it to your routine.
How Much Apple Cider Vinegar Should You Drink?
If you’re interested in giving ACV a shot, it’s essential to start small. 1-2 teaspoons to 1 tablespoon of ACV diluted in 6-8 ounces of water is typically enough. You can also use it in salad dressings or marinades for a healthy, flavorful addition to meals.
Tip: Never drink it straight, and avoid taking it right before bed to prevent acid reflux.
Is Apple Cider Vinegar Right for You?
Apple cider vinegar is certainly not a magic bullet, but it does offer a variety of potential health benefits, from improving blood sugar control to supporting heart health. However, like any supplement, it should be used in moderation, and it’s important to dilute it to avoid potential side effects.
“ACV can definitely be part of a healthy routine, but it’s not a replacement for a balanced diet and lifestyle,” says Dr. Linda Turner. So, while it’s great to enjoy the potential benefits of apple cider vinegar, remember that true health comes from a well-rounded approach to wellness.
FAQ: Should You Drink Apple Cider Vinegar Every Day?
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Can apple cider vinegar help with weight loss? Yes, ACV may help with weight loss by increasing satiety, but it should be combined with healthy eating and exercise for the best results.
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How should I take apple cider vinegar daily? 1-2 teaspoons of ACV diluted in 6-8 ounces of water is the typical recommendation.
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Are there risks to drinking apple cider vinegar daily? Yes, excessive ACV consumption can lead to tooth enamel erosion, digestive discomfort, and potential interactions with medications.
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Does apple cider vinegar help lower cholesterol? Some studies suggest that ACV can help lower cholesterol and improve heart health, but more research is needed for conclusive evidence.
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Can apple cider vinegar help with digestive issues? ACV may support digestion by increasing stomach acid, but it may aggravate conditions like acid reflux or ulcers.
Is Apple Cider Vinegar the Right Addition to Your Routine?
Apple cider vinegar may offer several potential health benefits, from helping with blood sugar regulation to supporting gut health and even contributing to weight management. However, like any wellness trend, it’s important to approach it with a balanced perspective. ACV is not a magic cure, but when used in moderation as part of a healthy lifestyle, it can be a helpful tool in supporting your overall well-being.
“ACV can be a great addition to your daily routine, but it’s important to remember that there is no one-size-fits-all solution to health,” says Dr. Linda Turner. “A well-rounded diet, regular exercise, and proper sleep will always have a greater impact on your health than any single supplement or food.”
If you’re thinking of incorporating apple cider vinegar into your routine, start slow, dilute it, and pay attention to how your body responds. Always consult with your healthcare provider if you have any underlying conditions or are taking medications. And remember, the true key to a healthy lifestyle lies in balance, not shortcuts.