Did you know, Organic apple cider vinegar (ACV) is gaining popularity for its potential health benefits, which include supporting blood sugar control, aiding digestion, and potentially contributing to weight management. It’s also believed to have antimicrobial properties and can be used as a natural cleaning solution. However, it’s important to note that more research is needed to definitively prove the extent of these benefits.
Research suggests that apple cider vinegar may have beneficial health properties, including antimicrobial and antioxidant effects. Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and natural medicine. I personally having been adding this to my daily water intake every day! It may have some health benefits.
These may include:
- aiding weight loss
- reducing cholesterol
- lowering blood sugar levels
- improving the symptoms of diabetes
High in acetic acid
Acetic acid is vinegar’s primary active compound, giving it its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar’s health benefits. Cider vinegars contain about 5% 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 believe the mother is responsible for most of its health benefits, although no studies support this. While apple cider vinegar does not contain many vitamins or minerals, quality brands may contain some amino acids and antioxidants.
Can help kill harmful bacteria
Vinegar can help kill pathogens, including some strains of 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. Research shows 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.
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 typical range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases. A 2019 clinical trial suggests apple vinegar consumption may have beneficial effects on the glycemic index and oxidative stress in individuals with diabetes and dyslipidemia. A 2021 review of clinical trials also found that ACV consumption may benefit glycemic status in adults. However, the findings should be interpreted with caution, as more extensive studies are still needed to better understand apple cider vinegar’s potential benefits. In fact, the National Centers for Complementary and Integrative Health (NCCIH) says it’s important that people do not replace medical treatment with unproven health products. Apple cider vinegar is generally recognized as safe. But if you’re taking blood-sugar-lowering medications, talk with a doctor before increasing your vinegar intake.
Perhaps surprisingly, studies show that vinegar could help people lose weight. Several human studies show that vinegar can increase feelings of fullness. This can lead to eating fewer calories and losing weight. One review of research noted that in short-term studies when participants consumed apple cider vinegar with a meal containing solid foods, they experienced appetite suppression for 120 minutes after the meal. They also snacked less for 3-24 hours after consuming the apple cider vinegar. However, the longer-term studies they reviewed showed no relationship between apple cider vinegar and appetite suppression. That said, another 2024 randomized control trial study showed significant reductions in weight, body fat ratio, waist and hip circumferences, body mass index (BMI), blood sugar, as well as fats and cholesterol in the blood after daily consumption of 3 doses of apple cider vinegar (15 milliliters per tablespoon (mL/tbsp)) for 12 weeks. Larger studies are recommended to verify these findings.
Heart disease is one of the leading causes of death. Several biological factors can affect your risk for heart disease. Research suggests that vinegar could possibly improve some of them. But, many studies on apple cider vinegar’s benefits were conducted in animals, which may not reflect the benefits in humans. A 2020 review of studies in both humans and animals noted that apple cider vinegar may potentially benefit levels of high-density lipoprotein, low-density lipoprotein, triglycerides, and total cholesterol. A 2021 review of research in humans found that apple cider vinegar may benefit total cholesterol levels.
Some people use apple cider vinegar as a common remedy for skin conditions like dry skin and eczema. The skin is naturally slightly acidic. But, it may be less acidic in people with eczema. Using diluted topical apple cider vinegar topically may help rebalance the skin’s natural pH, improving the protective skin barrier.
Consuming undiluted ACV can lead to tooth enamel erosion or throat damage. Mixing ACV with water or juice is recommended to prevent these issues.
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. Standard dosages range from 1–2 teaspoons to 1–2 tablespoons per day mixed in a large glass of water.
As always, If you have any health concerns or are on medication, it’s always best to consult with your doctor before incorporating ACV into your diet.
