Apple cider vinegar (ACV) offers several potential health benefits supported by scientific research, though many studies are small and more research is needed for definitive conclusions. Key benefits include:
- Blood Sugar Regulation: ACV contains acetic acid, which can slow carbohydrate digestion and reduce blood sugar spikes after meals. It also improves insulin sensitivity, which helps the body manage glucose more effectively. This effect is particularly relevant for people with prediabetes or type 2 diabetes, though ACV should not replace prescribed diabetes treatments
- Weight Management: Some studies suggest ACV may help increase feelings of fullness, reduce calorie intake, and modestly aid weight loss when combined with a calorie-restricted diet. It might also reduce visceral belly fat, which is linked to health risks, though evidence is limited and not conclusive
- Cholesterol Reduction: Research indicates ACV may lower total cholesterol and triglycerides while increasing "good" HDL cholesterol. This could help reduce the risk of heart disease, especially in people with type 2 diabetes
- Improved Gut Health: Raw, unfiltered ACV contains the "mother," a mix of enzymes and beneficial bacteria that may support a healthy gut microbiome, which is important for digestion and overall health
- Antioxidant and Anti-inflammatory Effects: ACV contains antioxidants such as flavonoids and phenolic compounds that may reduce oxidative stress and inflammation, potentially offering protective effects for brain health and reducing depression symptoms
Additional claimed benefits include antibacterial and antifungal properties, relief from heartburn, and improvements in skin and hair health, though these require more scientific validation
. Cautions: Excessive ACV consumption can cause side effects like tooth enamel erosion, throat irritation, digestive issues, and low potassium levels. It should be diluted before consumption and used cautiously by people with certain health conditions or those on medications
. In summary, drinking apple cider vinegar in moderation may support blood sugar control, weight management, cholesterol levels, gut health, and provide antioxidant benefits, but it is not a cure-all and should complement a balanced diet and healthy lifestyle
