Apple cider vinegar (ACV) is a popular natural remedy, widely known for its culinary and health-related benefits. It’s made by fermenting crushed apples with yeast and bacteria until the juice turns into alcohol and, eventually, vinegar. Packed with B vitamins, vitamin C, and acetic acid, apple cider vinegar has been a staple in kitchens worldwide and a go-to for everything from salad dressings to marinades.
But beyond its culinary uses, ACV is also often touted as a miracle worker for health, particularly for weight management and diabetes control. While there’s limited scientific evidence supporting these claims, let’s take a deeper look at what happens to your body when you incorporate apple cider vinegar into your daily routine.
1. Apple Cider Vinegar May Help You Manage Weight
One of the biggest reasons people turn to apple cider vinegar is its potential to aid in weight loss. While it’s not a quick-fix solution for dropping pounds, it may be a helpful supplement in a broader weight management strategy, especially when paired with a balanced diet and regular exercise.
ACV contains acetic acid, which can delay stomach emptying, making you feel fuller for longer. This helps curb your appetite and reduce overall food intake. In one study, participants who took 15 milliliters of ACV daily for 12 weeks lost between 13 to 18 pounds—those taking a higher dosage of ACV saw more significant results. Other studies, however, showed more modest results, such as a weight loss of 3.5 pounds after three months.
It’s important to note that ACV is not a magic bullet for weight loss, but it can be an effective addition to a healthy lifestyle. Regular consumption of apple cider vinegar may help reduce body fat and lower body mass index (BMI), especially when combined with healthy eating habits.
2. May Support Blood Sugar Control
Apple cider vinegar is known for its ability to help regulate blood sugar levels. Research suggests that taking ACV can lower both fasting blood sugar levels and the insulin response after meals. The acetic acid in ACV works by slowing down the process of stomach emptying, which helps to control the spikes in blood sugar that occur after eating.
Several studies have confirmed that ACV can lower fasting blood sugar levels by up to 8%, particularly in people who have high blood glucose levels or those living with type 2 diabetes. This effect is likely due to its ability to improve insulin sensitivity, making it easier for the body to process sugars more efficiently.
For individuals with blood sugar concerns, ACV might help stabilize levels, offering a small yet useful support in maintaining healthier glucose balance.
3. Could Help Lower Cholesterol
Another significant benefit of apple cider vinegar is its potential to lower cholesterol levels. In one study, participants with type 2 diabetes who consumed 15 milliliters of ACV daily for eight weeks saw reductions in total cholesterol and triglyceride levels.
The ability of ACV to lower cholesterol is likely linked to its impact on fat storage and its potential to suppress fat-producing enzymes. These effects may also be enhanced by the weight loss that typically accompanies regular ACV consumption.
While the cholesterol-lowering benefits of apple cider vinegar are promising, it’s essential to note that these benefits are more likely to be seen when combined with other healthy lifestyle habits, such as a nutrient-rich diet and physical activity.
4. May Support Digestive Health
While apple cider vinegar is often recommended as a home remedy for heartburn and acid reflux, the evidence supporting these claims is minimal. That said, some studies have observed benefits, such as fewer symptoms of heartburn, when participants chewed gum containing ACV after meals. However, the exact reason behind this improvement remains unclear.
There’s also some speculation that ACV’s ability to support digestion might be due to its acetic acid content, which could potentially help regulate stomach pH and improve the breakdown of food. However, more research is needed in this area to determine whether ACV is truly effective for digestive health.
5. May Boost Antioxidant Levels
Apple cider vinegar contains polyphenols, which are compounds known for their antioxidant properties. Antioxidants help neutralize free radicals in the body, reducing oxidative stress and cellular damage that can lead to chronic diseases.
One study found that participants who consumed 20 milliliters of ACV daily for eight weeks showed a reduction in markers of oxidative stress compared to those who took a placebo. While this finding is promising, more extensive and long-term studies are necessary to fully understand whether apple cider vinegar’s antioxidant effects can contribute to improved long-term health.
6. Could Help Lower Blood Pressure
High blood pressure (hypertension) is a significant risk factor for heart disease and stroke. While research on the effect of ACV on blood pressure is still in its early stages, some animal studies suggest that the acetic acid in vinegar can help regulate blood pressure levels.
A small human study revealed that consuming 30 milliliters of vinegar daily led to a reduction in both systolic and diastolic blood pressure. However, since this study also involved other types of vinegar, more research specifically focused on apple cider vinegar is needed before we can confirm its role in managing blood pressure.
7. May Promote Healthier Skin
Apple cider vinegar is often touted as a natural remedy for acne and eczema, thanks to its acidity, which is believed to balance skin pH and combat bacteria. However, research supporting its use for skin health is limited.
One study found no improvement in skin hydration or integrity in individuals with eczema who applied diluted ACV daily for two weeks. In fact, over 70% of participants reported mild skin irritation. Given this, it’s essential to be cautious when using ACV on the skin, especially for individuals with sensitive skin or skin conditions.
Side Effects and Precautions
For most individuals, consuming apple cider vinegar in small amounts (around 2 tablespoons diluted in water) appears safe. However, it can cause side effects when taken in excessive amounts, such as:
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Burping or gas
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Low blood sugar or potassium levels
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Tooth erosion
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Esophageal damage (especially with concentrated ACV)
It’s essential to dilute ACV before drinking to reduce the risk of tooth erosion and digestive issues. If you’re on medications, particularly those for diabetes or blood pressure, consult your doctor before incorporating ACV into your routine, as it may interact with medications like insulin or diuretics.
How to Incorporate ACV Into Your Diet
You don’t need to go overboard to experience the potential benefits of apple cider vinegar. Aim for 1 to 2 tablespoons per day, diluted with water or added to your meals. If you prefer, you can also try apple cider vinegar gummies, though these may contain additional ingredients like sugar or B vitamins.
Taking ACV before a meal may help stabilize blood sugar levels, so if you’re interested in its impact on glucose, timing could be key. Keep in mind that it may take at least eight weeks of regular use to see noticeable results, particularly with blood sugar or cholesterol benefits.
A Healthful Addition, But Not a Miracle Cure
Apple cider vinegar may help manage weight, support blood sugar control, improve heart health, and offer antioxidant benefits. However, it’s not a one-stop solution for all health issues. If you’re looking to lose weight or improve your health, it’s essential to incorporate ACV into a broader lifestyle that includes healthy eating, exercise, and stress management.
So, go ahead and enjoy a tablespoon of ACV in your salad dressing or even as a drink, but always remember—ACV works best as part of a balanced and sustainable approach to health.