7 Health Benefits of Apple Cider Vinegar
Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and medicine.
Many people claim it can relieve a wide range of health complaints, but you may wonder what the research says.
Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects.
What’s more, evidence suggests it could possibly offer health benefits, such as:
- aiding weight loss
- reducing cholesterol
- lowering blood sugar levels
- improving the symptoms of diabetes
- However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.
First, the manufacturer exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol.Next, adding bacteria further ferments the alcohol, turning it into acetic acid — the main active compound in vinegar.Acetic acid gives vinegar its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegars' health benefits. Cider vinegars are 5–6% acetic acid.
Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.
Some people believe that the mother is responsible for most of its health benefits, although there are currently no studies to support this.While apple cider vinegar does not contain many vitamins or minerals, it offers a small amount of potassium. Good quality brands also contain some amino acids and antioxidants.
SUMMARY
Apple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid, which is a main active ingredient in vinegar and may be responsible for its health benefits.
Vinegar can help kill pathogens, including bacteria.People have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.Vinegar is also a food preservative. Studies show that it inhibits bacteria like E. coli from growing in and spoiling food.If you’re looking for a natural way to preserve your food, apple cider vinegar could help.Anecdotal reports also suggest that diluted apple cider vinegar could help with acne when applied to the skin, but there doesn’t seem to be any strong research to confirm this.
SUMMARY
The main substance in vinegar — acetic acid — can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.
3. May help lower blood sugar levels and manage diabetes
To date, one of the most convincing applications of vinegar is helping treat type 2 diabetes.Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin.However, people without diabetes can also benefit from keeping their blood sugar levels in the normal range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.The most effective and healthiest way to regulate blood sugar levels is to avoid refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.
Research suggests that vinegar offers the following benefits for blood sugar and insulin levels:
In a small study in 5 healthy people, vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread.
A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning.
Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals.
The National Centers for Complementary and Integrative Health (NCCIH) says it’s very important that people do not replace medical treatment with unproven health products.
If you’re currently taking blood-sugar-lowering medications, talk with your doctor before increasing your intake of any type of vinegar.
Several human studies show that vinegar can increase feelings of fullness. This can lead to eating fewer calories and losing weight.
For example, according to one study, taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the day.
Furthermore, a study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss:
taking 1 tablespoon (15 mL) led to a loss of 2.6 pounds (1.2 kg)
taking 2 tablespoons (30 mL) led to a loss of 3.7 pounds (1.7 kg)
However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest.
That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. Long-term weight loss is created by adopting helpful and supportive diet and lifestyle habits.
Overall, apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.
Apple cider vinegar only contains about three calories per tablespoon, which is very low.
SUMMARY
Studies suggest that vinegar can increase feelings of fullness and help you eat fewer calories, which may lead to weight loss.
5. Improves heart health
Heart disease is one of the leading causes of death.
Several biological factors are linked to your risk for heart disease.
Research suggests that vinegar could improve several of these risk factors. However, many of the studies were conducted in animals.
These animal studies suggest that apple cider vinegar can lower cholesterol and triglyceride levels, as well as several other heart disease risk factors.Some studies in rats have also shown that vinegar reduces blood pressure, which is a major risk factor for heart disease and kidney problems.However, there is no good evidence that vinegar benefits heart health in humans. Researchers need to do more studies before reaching any strong conclusions.
SUMMARY
Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol, and blood pressure. However, there is no strong evidence that it leads to a reduced risk of heart disease in humans.
6. May boost skin health
Apple cider vinegar is a common remedy for skin conditions like dry skin and eczema.The skin is naturally slightly acidic. Using topical apple cider vinegar could help rebalance the natural pH of the skin, improving the protective skin barrier.On the other hand, alkaline soaps and cleansers could irritate eczema, making symptoms worse.
Given its antibacterial properties, apple cider vinegar could, in theory, help prevent skin infections linked to eczema and other skin conditions.Some people use diluted apple cider vinegar in a face wash or toner. The idea is that it can kill bacteria and prevent spots.
However, one study in 22 people with eczema reported that apple cider vinegar soaks did not improve the skin barrier and caused skin irritation.Talk with your doctor before trying new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns.
SUMMARY
Apple cider vinegar is naturally acidic and has antimicrobial properties. This means it could help improve the skin barrier and prevent infections. However, more studies are needed to know how safe and effective this remedy is.
7 APPLE CIDER VINEGAR HELPS WITH DIGESTION
As I already mentioned, apple cider vinegar improves digestion. Drinking apple cider vinegar for digestion can…
get rid of heartburn;
reduce bloating;
improve digestion overall.
Let me just say that discomfort and pain are not normal. When we experience pain and discomfort after a meal, we should listen to our bodies and realize that something is not exactly right. Maybe we ate too much or maybe our digestive system doesn’t work properly.
Proper digestion means proper acid levels in the stomach so the nutrients in our food can be absorbed. When there’s not enough acid, food is not properly broken down and the nutrients are not assimilated which can lead to digestive issues like the ones I mentioned. Or more serious ones.
Dosage and how to use it
The best way to incorporate apple cider vinegar into your diet is to use it in cooking. It’s a simple addition to foods like salad dressings and homemade mayonnaise.Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoon (15–30 mL) per day mixed in a large glass of water.It’s best to 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.
Some dietitians recommend using organic, unfiltered apple cider vinegars that contain “mother.”Bragg seems to be one of the most popular brand options, which is available online along with reviews and ratings. However, several other varieties are also available.
A common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons (10–30 mL) per day, either used in cooking or mixed in a glass of water.
The bottom line
Many websites and natural healthcare proponents claim that apple cider vinegar has exceptional health benefits, including boosting energy and treating disease.
Unfortunately, there’s little research to support most claims about its health benefits.
That said, some studies suggest it may offer some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.
Apple cider vinegar appears to be safe, as long as you don’t take excessive amounts of it.
It also has various other non-health–related uses, including as a natural hair conditioner, skin care product, and cleaning agent.
7 Side Effects of Too Much Apple Cider Vinegar
Apple cider vinegar is a natural tonic. It has several health benefits that scientific studies in humans support.
However, people have also raised concerns about its safety and possible side effects.
This article takes a look at apple cider vinegar’s potential side effects and provides instructions on how to consume apple cider vinegar safely.
What is apple cider vinegar?
Apple cider vinegar is made by combining apples with yeast.
The yeast converts the sugar in the apples into alcohol. Bacteria are then added to the mixture and ferment the alcohol into acetic acid.
Acetic acid makes up 5–6% of apple cider vinegar. It’s classified as a “weak acid” but still has fairly strong acidic properties when it’s concentrated.In addition to acetic acid, vinegar contains water and trace amounts of other acids, vitamins, and minerals.
Several studies in animals and humans have found that acetic acid and apple cider vinegar may promote fat burning and weight loss, decrease blood sugar levels, increase insulin sensitivity, and improve cholesterol levels.
Unfortunately, human studies supporting daily use of apple cider vinegar are lacking, and more research is needed.
SUMMARY
Apple cider vinegar is made from acetic acid, which may contribute to weight loss and health benefits such as lower blood sugar and healthier cholesterol levels.
7 side effects of apple cider vinegar
Unfortunately, apple cider vinegar has been reported to cause some side effects.
This is particularly true when it’s consumed in large doses.
Although small amounts are generally fine and healthy, consuming too much can be harmful and even dangerous.
1. Delayed stomach emptying
Small studies in humans have suggested that apple cider vinegar may reduce the rate at which food leaves the stomach and enters the lower digestive tract. This could slow the absorption of nutrients into the bloodstream.
However, this effect may worsen symptoms of gastroparesis, a common condition that affects people living with diabetes.
In gastroparesis, the nerves in the stomach don’t work properly, so food stays in the stomach too long and is not emptied at a normal rate.
Symptoms of gastroparesis include heartburn, bloating, and nausea. For people who have both type 1 diabetes and gastroparesis, timing insulin with meals is very challenging because it’s hard to predict how long food will take to be digested and absorbed.
One controlled study looked at 10 patients with type 1 diabetes and gastroparesis.
Drinking water with 2 tablespoons (30 mL) of apple cider vinegar significantly increased the amount of time food stayed in the stomach, compared to drinking plain water.
Newer research is needed to better understand apple cider vinegar’s effect on blood sugar.
2. Digestive side effects
Apple cider vinegar may cause unpleasant digestive symptoms in some people.
Human and animal studies have found that apple cider vinegar and acetic acid may decrease appetite and promote feelings of fullness, leading to a natural reduction in calorie intake.
However, one controlled study suggests that in some cases, appetite and food intake may decrease due to indigestion.
The people who consumed a drink containing 25 grams (0.88 ounces) of apple cider vinegar reported less appetite but also significantly greater feelings of nausea, especially when the vinegar was part of an unpleasant-tasting drink.
SUMMARY
Apple cider vinegar may help reduce appetite, but it may also cause feelings of nausea, particularly when consumed as part of a drink with an unpleasant flavor.
There are no controlled studies on apple cider vinegars' effects on blood potassium levels and bone health at this time.
However, there is one case report of low blood potassium and bone loss that was attributed to large doses of apple cider vinegar taken over a long period of time.
A 28-year-old woman consumed 8 ounces (250 mL) of apple cider vinegar diluted in water on a daily basis for 6 years.
She was admitted to the hospital with low potassium levels and other abnormalities in blood chemistry.
What’s more, the woman was diagnosed with osteoporosis, a condition that causes brittle bones and is rarely seen in young people.
Doctors who treated the woman believe the large daily doses of apple cider vinegar led to minerals being leached from her bones to buffer the acidity of her blood.
They also noted that high acid levels can reduce the formation of new bone.
Of course, the amount of apple cider vinegar in this case was much more than most people would consume in a single day — plus, she did this every day for many years.
There is one case report of low potassium levels and osteoporosis likely caused by drinking too much apple cider vinegar.
4. Erosion of tooth enamel
Acidic foods and beverages have been shown to damage tooth enamel.
Soft drinks and fruit juices have been more widely studied, but some research shows the acetic acid in vinegar may also damage tooth enamel.
In one lab study, enamel from wisdom teeth was immersed in different vinegars with pH levels ranging from 2.7–3.95. The vinegars led to a 1–20% loss of minerals from the teeth after 4 hours.
Importantly, this study was done in a lab and not in the mouth, where saliva helps buffer acidity — and a person would not hold vinegar in their mouth for 4 hours. Nevertheless, there’s some evidence that large amounts of vinegar may cause dental erosion.
A case study also concluded that a 15-year-old girl’s severe dental decay was caused by consuming 1 cup (237 mL) of undiluted apple cider vinegar per day as a weight loss aid.
SUMMARY
The acetic acid in vinegar may weaken dental enamel and lead to loss of minerals and tooth decay.
5. Throat burns
Apple cider vinegar has the potential to cause esophageal (throat) burns.
Researchers recommended that vinegar be considered a “potent caustic substance” and kept in childproof containers.
There are no published cases of throat burns from apple cider vinegar itself.
However, one case report found that an apple cider vinegar tablet caused burns after becoming lodged in a woman’s throat. The woman said she experienced pain and difficulty swallowing for 6 months after the incident.
SUMMARY
The acetic acid in apple cider vinegar has caused throat burns in children. One woman experienced throat burns after an apple cider vinegar tablet became lodged in her esophagus.
A review of harmful liquids accidentally swallowed by children found that acetic acid from vinegar was the most common acid that caused throat burns.
6. Skin burns
Due to its strongly acidic nature, apple cider vinegar may also cause burns when applied to the skin.
In one case, a 14-year-old girl developed erosions on her nose after applying several drops of apple cider vinegar to remove two moles, based on a protocol she’d seen on the internet.
In another, a 6-year-old boy with multiple health problems developed leg burns after his mother treated his leg infection with apple cider vinegar.
There are also several anecdotal reports online of burns caused by applying apple cider vinegar to the skin.
There have been reports of skin burns occurring in response to attempts to treat moles and infections with apple cider vinegar.
A few medications may interact with apple cider vinegar:
Diabetes medication. People who take insulin or insulin-stimulating medications and consume vinegar may experience dangerously low blood sugar or potassium levels.
Digoxin (Lanoxin). This medication lowers your blood potassium levels. Taking it in combination with apple cider vinegar could lower your potassium too much.
Certain diuretic drugs. Some diuretic medications cause your body to excrete potassium. To prevent potassium levels from dropping too low, do not consume these drugs with large amounts of vinegar.
SUMMARY
Some medications, including insulin, digoxin, and certain diuretics, may interact with apple cider vinegar.
How to consume apple cider vinegar safely
Most people can safely consume reasonable amounts of apple cider vinegar by following these general guidelines:
Limit your intake. Start with a small amount and gradually work up to a maximum of 2 tablespoons (30 mL) per day, diluted in water, depending on your personal tolerance.
Minimize your tooth exposure to acetic acid. Try diluting the vinegar in water and drinking it through a straw.
Rinse your mouth. Rinse with water after taking it. To prevent further enamel damage, wait at least 30 minutes before brushing your teeth.
Consider avoiding it if you have gastroparesis. Avoid apple cider vinegar or limit the amount to 1 teaspoon (5 mL) in water or salad dressing.
Be aware of allergies. Allergies to apple cider vinegar are rare, but if you experience an allergic reaction, stop taking it immediately and call your doctor.
SUMMARY
To consume apple cider vinegar safely, limit your daily intake, dilute it, and avoid it if you have certain conditions.
Where you can buy
You can get this basically anywhere from local stores to online here are some examples from amazon
Apple cider vinegar can provide several health benefits.
While a small amount of vinegar can be good, more isn’t better and may even be harmful.
However, to stay safe and prevent side effects, it’s important to monitor the amount you consume and be careful with how you take it.
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