6 Science-Backed Health Benefits of Apple Cider Vinegar

Apple cider vinegar has become increasingly popular in the natural health community, with many people claiming it offers remarkable health benefits. But what does science actually say about this fermented apple juice? This comprehensive guide explores the evidence-based benefits, proper usage, and potential risks of apple cider vinegar.

Apple cider vinegar is made through a two-step fermentation process. First, crushed apples are exposed to yeast, which ferments the sugars into alcohol. Then, bacteria are added to convert the alcohol into acetic acid, the main active compound in vinegar.

While research is still emerging, several studies suggest that apple cider vinegar may offer legitimate health benefits when used appropriately. Let’s examine what the science tells us.

1. Rich in Acetic Acid and Beneficial Compounds

The primary active ingredient in apple cider vinegar is acetic acid, which typically makes up about 5-6% of the product. This compound is responsible for vinegar’s distinctive sour taste and strong smell, and researchers believe it’s also responsible for many of its health benefits.

Organic, unfiltered apple cider vinegar also contains a substance known as “the mother,” which consists of strands of proteins, enzymes, and beneficial bacteria. This gives the vinegar a cloudy, murky appearance. While many believe the mother provides additional health benefits, scientific evidence supporting this specific claim is limited.

Quality apple cider vinegar may also contain small amounts of amino acids and antioxidants, though it’s not a significant source of vitamins or minerals.

2. Demonstrates Antimicrobial Properties

One of the most well-established uses of vinegar throughout history has been as a disinfectant and natural preservative. Hippocrates, often called the father of modern medicine, used vinegar to clean wounds over 2,000 years ago.

Modern research confirms that vinegar can help kill harmful bacteria and pathogens. Studies have shown that it can inhibit the growth of bacteria like E. coli, preventing them from spoiling food. This is why vinegar has been used for centuries as a food preservative.

People have traditionally used apple cider vinegar for various purposes, including:

• Cleaning and disinfecting surfaces
• Treating nail fungus
• Managing lice infestations
• Addressing warts
• Cleaning ear infections

However, while vinegar has antimicrobial properties, it shouldn’t replace proper medical treatment for infections. Always consult with a healthcare professional for medical conditions.

3. May Help Manage Blood Sugar Levels and Support Diabetes Management

Perhaps the most promising application of apple cider vinegar is its potential role in managing blood sugar levels, particularly for people with type 2 diabetes or those at risk of developing it.

Type 2 diabetes is characterized by elevated blood sugar levels caused by insulin resistance or insufficient insulin production. However, maintaining healthy blood sugar levels is important for everyone, not just those with diabetes, as researchers believe that high blood sugar contributes to aging and various chronic diseases.

Several studies have examined apple cider vinegar’s effects on blood sugar:

A clinical trial published in 2019 suggested that consuming apple vinegar may have beneficial effects on glycemic control and oxidative stress in individuals with diabetes and dyslipidemia. A 2021 review of clinical trials also found that apple cider vinegar consumption may benefit glycemic status in adults.

Research indicates that vinegar may improve insulin sensitivity and lower blood sugar responses after meals. Some studies suggest it may be particularly effective when consumed with high-carbohydrate meals.

However, it’s crucial to interpret these findings with caution. More extensive, long-term studies are needed to fully understand apple cider vinegar’s potential benefits for blood sugar management. The National Center for Complementary and Integrative Health emphasizes that people should not replace prescribed medical treatments with unproven health products.

Important note: If you’re taking blood-sugar-lowering medications, talk with your doctor before increasing your vinegar intake, as it could lead to dangerously low blood sugar levels.

4. May Support Weight Loss Efforts

Several human studies suggest that apple cider vinegar may aid in weight loss, though results are mixed and more research is needed.

Research indicates that vinegar can increase feelings of fullness and satiety, which may lead to reduced calorie intake. One review noted that in short-term studies, participants who consumed apple cider vinegar with meals containing solid foods experienced appetite suppression for up to 120 minutes after eating. They also snacked less for 3-24 hours following consumption.

However, the same review found that longer-term studies showed no relationship between apple cider vinegar and appetite suppression, suggesting the effects may be temporary.

More encouragingly, a randomized controlled trial showed significant reductions in weight (6-8 kg), body fat ratio, waist and hip circumferences, body mass index (BMI), blood sugar levels, and blood fats and cholesterol after daily consumption of apple cider vinegar (15 milliliters per tablespoon) for 12 weeks. Participants took three doses daily.

While these results are promising, researchers recommend larger studies to verify these findings. Apple cider vinegar should be viewed as a complement to a healthy diet and exercise routine, not a magic weight loss solution.

5. May Promote Heart Health

Heart disease remains one of the leading causes of death worldwide, making any potential heart-healthy interventions worth exploring.

Several biological factors influence heart disease risk, and research suggests that vinegar could potentially improve some of them. However, it’s important to note that many studies on apple cider vinegar’s cardiovascular benefits have been conducted in animals, which may not directly translate to humans.

A 2020 review of studies in both humans and animals noted that apple cider vinegar may potentially benefit levels of:

• High-density lipoprotein (HDL or “good” cholesterol)
• Low-density lipoprotein (LDL or “bad” cholesterol)
• Triglycerides
• Total cholesterol

A 2021 review of research in humans found that apple cider vinegar may benefit total cholesterol levels.

However, both reviews highlighted significant limitations in the quality and size of available research. The evidence is not yet strong enough to make definitive recommendations about using apple cider vinegar specifically for heart health.

If you have heart disease risk factors or existing cardiovascular conditions, work with your healthcare provider to develop an evidence-based treatment plan rather than relying solely on apple cider vinegar.

6. Potential Benefits for Skin Health

Some people use apple cider vinegar as a natural remedy for various skin conditions, including dry skin and eczema.

The skin naturally has a slightly acidic pH, which helps maintain its protective barrier. In people with eczema, the skin may be less acidic than normal. The theory is that applying diluted apple cider vinegar topically may help rebalance the skin’s natural pH, improving the protective barrier.

However, the scientific evidence for this application is limited and mixed. Some research warns that apple cider vinegar may actually irritate the skin in certain individuals, especially those with existing skin conditions like eczema or sensitive skin.

Important safety note: Never apply undiluted vinegar directly to your skin, as it can cause chemical burns. Always dilute it with water, and perform a patch test on a small area first. Talk with a dermatologist before trying new remedies, especially on damaged or compromised skin.

Proper Dosage and How to Use Apple Cider Vinegar

If you want to incorporate apple cider vinegar into your routine, it’s important to do so safely and effectively.

Culinary Uses

The simplest and safest way to add apple cider vinegar to your diet is through cooking. It works well in:

• Salad dressings
• Homemade mayonnaise
• Marinades
• Pickles and fermented vegetables
• Soups and stews

As a Beverage

Many people prefer to dilute apple cider vinegar in water and drink it as a beverage. Standard dosages range from:

• 1-2 teaspoons (5-10 mL) per day
• 1-2 tablespoons (15-30 mL) per day

Always mix the vinegar in a large glass of water (8-16 ounces). Never drink it undiluted.

Best Practices

• Start small: Begin with 1 teaspoon and gradually increase if desired
• Dilute properly: Always mix with plenty of water
• Use a straw: This helps protect tooth enamel from acid exposure
• Rinse your mouth: After consuming, rinse with plain water
• Time it right: Some prefer taking it before meals, but avoid consuming it right before bed to prevent acid reflux
• Choose quality: Some nutritionists recommend organic, unfiltered apple cider vinegar containing the mother

Potential Side Effects and Risks

While apple cider vinegar is generally recognized as safe when used in moderation, consuming too much or using it improperly can cause harmful side effects.

Common Side Effects

• Digestive issues: May cause nausea, indigestion, or upset stomach
• Tooth enamel erosion: The acidity can wear down tooth enamel over time
• Throat irritation: Undiluted vinegar can burn the throat and esophagus
• Skin burns: Direct application of undiluted vinegar can cause chemical burns
• Low potassium levels: Excessive consumption may lower potassium levels
• Bone loss: Very high doses over long periods may contribute to reduced bone density

Drug Interactions

Apple cider vinegar may interact with certain medications, including:

• Diabetes medications (may cause blood sugar to drop too low)
• Diuretics (water pills)
• Digoxin (heart medication)
• Insulin

If you take any medications regularly, consult with your healthcare provider before adding apple cider vinegar to your routine.

Who Should Avoid Apple Cider Vinegar?

Certain people should exercise extra caution or avoid apple cider vinegar:

• People with gastroparesis (delayed stomach emptying)
• Those with osteoporosis or low bone density
• Individuals with existing tooth enamel problems
• People with chronic kidney disease

Apple Cider Vinegar Gummies: Are They Worth It?

Apple cider vinegar gummies have become popular as an alternative to liquid vinegar. These supplements claim to offer the same benefits without the harsh taste.

Potential Benefits

• More palatable than liquid vinegar
• May contain added vitamins and minerals
• Convenient and portable
• May protect tooth enamel better than liquid

Potential Drawbacks

• Limited research on their effectiveness compared to liquid vinegar
• May contain added sugars, which could counteract benefits
• Potentially less acetic acid than liquid vinegar
• More expensive than liquid vinegar
• Quality and content may vary between brands

Currently, there’s no concrete evidence that apple cider vinegar gummies provide the same benefits as consuming liquid apple cider vinegar. If you choose to try gummies, read labels carefully to check for added sugars and verify the acetic acid content.

Frequently Asked Questions

Is it better to drink apple cider vinegar in the morning or at night?

There’s limited research comparing the benefits of consuming apple cider vinegar at different times of day. However, to avoid potential side effects like indigestion or acid reflux, it’s generally recommended to consume it at least 2-3 hours before bedtime. Some people prefer taking it in the morning or before meals to potentially help with blood sugar control.

How long does it take to see results from apple cider vinegar?

The timeline varies depending on what you’re using it for. Some people notice effects on blood sugar within hours, while weight loss effects may take several weeks to become apparent. Most studies showing benefits used apple cider vinegar consistently for at least 8-12 weeks.

Can I take apple cider vinegar on an empty stomach?

While some people do this without issues, taking apple cider vinegar on an empty stomach may cause nausea or stomach discomfort in sensitive individuals. If you experience digestive upset, try taking it with meals instead.

Does apple cider vinegar need to be refrigerated?

No, apple cider vinegar is shelf-stable and doesn’t require refrigeration due to its acidic nature, which prevents bacterial growth. Store it in a cool, dark place with the cap tightly sealed.

What’s the difference between filtered and unfiltered apple cider vinegar?

Unfiltered apple cider vinegar contains “the mother” – strands of proteins, enzymes, and beneficial bacteria that give it a cloudy appearance. Filtered vinegar has had these removed and appears clear. While many believe unfiltered is healthier, scientific evidence supporting additional benefits is limited.

Other Uses for Apple Cider Vinegar

Beyond potential health benefits, apple cider vinegar has various practical household and personal care applications:

Household Uses

• Natural cleaning agent for surfaces
• Weed killer for gardens
• Fruit and vegetable wash
• Trap for fruit flies
• Deodorizer

Personal Care Uses

• Hair rinse (diluted) for added shine
• Facial toner (properly diluted)
• Foot soak for odor
• Natural deodorant (diluted)

Remember to always dilute apple cider vinegar appropriately for these uses to avoid damage or irritation.

The Bottom Line

Apple cider vinegar has been used for centuries as both a food ingredient and folk remedy. While many websites and natural health advocates make bold claims about its health benefits, the scientific evidence is still emerging and somewhat limited.

That said, current research does suggest some promising potential benefits, including:

• Antimicrobial properties
• Possible improvements in blood sugar control
• Potential support for weight loss efforts
• Possible benefits for heart health markers

When used properly – diluted and in moderate amounts – apple cider vinegar appears safe for most people. The typical dosage of 1-2 tablespoons per day, diluted in water, is unlikely to cause harmful side effects in healthy individuals.

However, apple cider vinegar is not a cure-all or replacement for proven medical treatments. If you have a health condition, don’t rely solely on apple cider vinegar. Instead, work with your healthcare provider to develop a comprehensive treatment plan based on scientific evidence.

If you’re interested in trying apple cider vinegar, start with small amounts, dilute it properly, and pay attention to how your body responds. It can be a flavorful addition to your diet and may offer some health benefits, but maintain realistic expectations and prioritize proven medical treatments when necessary.

As with any supplement or dietary change, it’s wise to consult with a healthcare professional before adding apple cider vinegar to your routine, especially if you take medications or have existing health conditions.

Sources:

• PubMed Central – Antimicrobial properties of vinegar
• PubMed Central – Vinegar as food preservative
• PubMed – Apple vinegar and glycemic control clinical trial
• PubMed Central – Review of apple cider vinegar and glycemic status
• National Center for Complementary and Integrative Health – Diabetes and dietary supplements
• PubMed Central – Apple cider vinegar and appetite suppression
• PubMed – Apple cider vinegar and cholesterol levels review
• PubMed – Apple cider vinegar skin irritation research
• PubMed Central – Apple cider vinegar and eczema
• World Health Organization – Leading causes of death
• FoodData Central – USDA nutritional database
• National Eczema Association