What Benefits Does Apple Cider Vinegar Do for the Body

A popular home remedy, apple cider vinegar has been used in cooking and traditional medicine for numerous centuries. What benefits does apple cider vinegar do for the body? Which doses of it are considered safe? What are the most common side effects of this remedy?

Read on, and you will find the answers to all these and numerous other questions.

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What Is Apple Cider Vinegar and How Can It Help Your Body?

Apple cider vinegar (commonly abbreviated as ACV) is produced from crushed apples. A two-step fermentation process involves the use of yeast and bacteria, which produce a mixture of water (93-94%), acetic acid (5-6%), and the “mother” (1%).

The mother is made up of strands of proteins, enzymes, trace minerals, and bacteria: it gives ACV the murky appearance it is famous for. Note that these are only organic and unfiltered products that feature the mother, as it is completely removed from products that were filtered.

Used for centuries as a traditional home remedy and culinary ingredient, apple cider vinegar is believed to have these beneficial properties that can help your body:

aids digestion
promotes weight loss
improves gut health
lowers blood sugar levels
improves heart health in animal studies

Apple Cider Vinegar: Benefits for Type 2 Diabetes

While the best possible way to keep your blood sugar levels low is to avoid foods that are rich in sugar and refined carbs, ACV can also be of help. There is ongoing research that suggests that it can have benefits for people who are diagnosed with prediabetes or suffer from type 2 diabetes.

In a 2004 study vinegar improved insulin sensitivity by up to 34% during a high-carb meal. In an older 1995 study this remedy reduced blood sugar by 31.4% after consuming white bread. Lastly, a recent 2017 meta-analysis concludes that ACV can be effective in reducing insulin and glucose levels and can be used as a tool for improving glycemic control.

Still, it is crucial to note that while this remedy has shown some promise in managing blood sugar levels, it is not a substitute for medical treatment: if you have diabetes, you should only use ACV as a complementary therapy. What’s more, if you are currently taking blood sugar-lowering medications, it is important to talk with your doctor before increasing your intake of any type of vinegar.

Apple Cider Vinegar: Benefits for Gut Health

The mother in raw and unfiltered apple vinegar contains both healthy bacteria and proteins that act as probiotics and help make the microbiome of your gut more varied. Not only do these good bacteria help us digest food and fight disease, but they are also known to be important for the immune system of the body.

When choosing which product to buy, always decide on varieties that are raw and unfiltered (and, preferably, organic), as filtered products contain no mother and do not help your gut health.

Apple Cider Vinegar: Benefits for Digestion

The reason why a lot of people believe that ACV can help with indigestion and bloating is that it is a naturally acidic substance that can help raise stomach acid levels in people with low stomach acidity. This in turn can aid digestion and therefore prevent slow digestion from causing gas and bloating.

Unfortunately, although promising, scientific research into these properties of apple vinegar is limited to animal studies only: you need to actually try this traditional remedy yourself to see whether it works for you.

Luckily, it is very easy to use ACV for bloating and indigestion. You can either:

drink a tablespoon of raw, unfiltered, organic ACV (which can also help your gut bacteria) diluted in a glass of warm water
or add it directly to your meal.

Do not drink undiluted apple vinegar, as it can do damage to the mucous membrane of the esophagus.

ACV and Weight Loss

If you are overweight and this problem persists no matter what you do, drinking apple cider vinegar helps in weight loss — at least in some people.

There are studies that suggest that ACV can increase satiety, which can help you eat fewer calories and, therefore, lose body weight. For example, in a 2005 study it was found that taking this remedy along with a bread meal made the participants feel more satiated, which in turn led them to eat 200–275 fewer calories throughout the rest of the day.

What’s more, in a 2006 study ACV was successfully used for reducing belly fat and weight loss:

people with obesity who used 1 tablespoon (15 mL) of it per day lost on average 2.6 pounds (1.2 kg)
those who used 2 tablespoons (30 mL) of ACV per day lost on average 3.7 pounds (1.7 kg).

It is essential to note, however, that this study lasted for as long as three months, and the effects on body weight seem to be not very high. A varied diet that is low in calories and lifestyle habits that involve a lot of exercises are truly essential for long-term body weight loss. Still, you might use ACV as a useful complementary tool for shedding pounds.

Does Apple Cider Vinegar Have Benefits for the Liver?

While the proponents of this remedy say that it can be used for detoxifying your body and reducing the load on your liver, there is only anecdotal evidence for these claims. Still, you can try a detox drink that includes AVC as one of the ingredients: pleasantly acidic, it will improve your digestion, keep you hydrated (which is essential for detoxification), and help your body get a healthy dose of vitamin C.

All you need to do is add to 350 milliliters (12 fl oz) of clean water these ingredients:

juice squeezed from ½ a lemon
1 teaspoon of cinnamon
2 tablespoons of ACV
thin slices of ½ an apple.

Place the mixture in your refrigerator for 3+ hours and enjoy your healthy drink.

Can Help Improve Heart Health in Animals

In a 2010 study it was found that ACV may be useful in reducing total and ‘bad’ LDL cholesterol levels in rats (which are established risk factors for heart disease).

What’s more, in a 2016 study it was found that this remedy can help reduce blood pressure in rats (a significant risk factor for kidney problems and heart disease). Last but not least, a 2018 study demonstrated that ACV reduced oxidative stress and decreased the risk of obesity in rats — another well-known factor that contributes to the early onset of heart disease.

However, despite the very promising results of animal studies, more research is needed to determine if the same benefits can be replicated in the human body.

FAQs

In this section you will find the answers to commonly asked questions about this popular remedy.

How Should I Use Apple Cider Vinegar?

If you have never used ACV before, start with low doses, like one teaspoon (about 5 ml) per day. You can either use it for your salad dressings or dilute it in water and drink it as a beverage. You can safely increase your daily intake of this remedy up to 2 tablespoons (about 30 ml) per day.

What Side Effects Does Apple Cider Vinegar Have?

If you dilute your vinegar and use it in small amounts (no more than 2 tablespoons per day), the risks of side effects are minimal. Larger doses of this remedy are known to lead to flatulence, burping, and frequent bowel movements. What’s more, undiluted ACV can do damage to the esophagus and tooth enamel.

For safety reasons do not use undiluted ACV for cleaning your ears, and do not apply it over the skin. While there is a widespread belief that diluted apple vinegar can kill harmful bacteria on the skin, scientific studies demonstrate that ACV soaks have no positive effect on skin health while also leading to skin irritation.

As high acidity can cause severe eye irritation and even lead to corneal injury, when using acidic products, avoid their contact with your eyes.

While allergy to apples is not common, people who suffer from it might also be allergic to ACV.

Discuss with your health practitioner whether it is safe for you to use ACV if you are taking such medications as insulin or diuretics (medications that promote urine production), as apple vinegar can affect their action.

How Can You Get Apple Cider Vinegar Benefits During Pregnancy?

As the immune system is overloaded during pregnancy, to avoid potential exposure to dangerous bacteria, it is recommended that pregnant women only use pasteurized vinegar (i.e., one that has no living bacteria in it). On the other hand, you can safely drink ACV in quantities of up to 2 tablespoons per day, and there are no pregnancy complications that are linked to the use of this popular remedy.

This remedy is sometimes used to alleviate symptoms of morning sickness, although there is only anecdotal evidence that it really works (if you suffer from morning sickness, you might also want to try ginger ale). What’s more, while ACV has also been used for a long time to treat urinary tract and yeast infections, its real effectiveness is still unknown: visit a doctor to find out which therapy will be best for you.

Does Apple Cider Vinegar Have Benefits for PCOS?

The causes of PCOS (polycystic ovary syndrome, a condition that is characterized by abnormal menstrual cycles, ovarian cysts, and insulin resistance) are still not well understood. There is a 2013 study in which women with PCOS who received 15 grams (one tablespoon) of apple vinegar for 90 to 110 days demonstrated improved insulin sensitivity. While additional research is needed to confirm these findings, if you suffer from PCOS, you can safely use ACV as a complementary therapy.

Does Apple Cider Vinegar Have Benefits for Hair Loss?

While there is a popular belief that ACV can reverse and heal hair loss, there is no scientific data that would back up this claim. On the other hand, diluted ACV can be used for removing buildup left behind by shampoos or styling products, which in turn can help prevent follicles from getting clogged (one of the frequent causes of dandruff).

Keep in mind, though, that if you use apple vinegar for your scalp, you need to make sure that you dilute it enough, as its high acidity can irritate sensitive skin.

Does Apple Cider Vinegar Have Benefits if Used Before Bed?

In a 2007 study of people with diabetes it was demonstrated that 2 tablespoons of this remedy taken before going to sleep could help reduce fasting blood sugar the following morning. Still, the actual amount of such a reduction is rather small (4%). Nonetheless, you can use ACV to boost the effect of medications for blood sugar control — provided you discuss this matter with your doctor first.

Onion with Apple Cider Vinegar: Benefits for Health

Onions (especially red ones) are very rich in natural antioxidants and were demonstrated to reduce levels of total cholesterol and lower the risks of a heart attack. What’s more, they can also reduce bone loss in menopausal women and kill dangerous bacteria like Staphylococcus aureus.

If your red onions taste too strong for your liking, you can use apple cider vinegar to improve their taste. All you need to do is slice your red onion (thicker slices will retain more crunch) and pour pickling liquid (½ cup water + ½ cup ACV + 2 tbsp sugar + 2 tsp salt) over the slices. Let the onions soak for half an hour, and you are good to go.

Honey and Apple Cider Vinegar: Benefits for the Health

Honey is naturally rich in antioxidant and antimicrobial compounds. In folk medicine a mixture of ACV and honey was traditionally used in the late autumn and winter as an immunity-boosting beverage that you can enjoy upon waking or before bedtime.

All you need to do to prepare this beverage is thoroughly mix together:

1 tablespoon (15 ml) of ACV (preferably raw, unfiltered & organic)
2 teaspoons (21 grams) of honey (always decide on the organic and unfiltered variety)
8 ounces (240 ml) of hot water

That being said, if you suffer from type 2 diabetes, you need to consult with your doctor about the possible unwanted effects of honey on your body’s health.Hope, now you know what benefits does apple cider vinegar do for the body. This popular remedy, however, is no magic bullet: never forget about the importance of eating a balanced diet and exercising regularly.