Apple cider vinegar (ACV) is made by fermenting crushed apples, resulting in a vinegar containing acetic acid, probiotics, and antioxidants. It has been used traditionally as a folk remedy and in cooking, and recent research suggests several potential health benefits, though evidence is still limited and more studies are needed.
Key Effects and Benefits of Apple Cider Vinegar
- Weight Loss Aid: Some small studies indicate that consuming 1-2 tablespoons of ACV daily may help people lose a few extra pounds when combined with a reduced-calorie diet. The effect may be due to increased feelings of fullness or mild nausea reducing food intake, but metabolism speed-up is not strongly supported by data
- Blood Sugar Control: ACV may help lower blood sugar levels after meals, which could be beneficial for people with type 2 diabetes or insulin resistance. It is not a replacement for diabetes medication but can be a supplementary aid in managing glycemic levels
- Cholesterol and Heart Health: Some evidence suggests ACV can lower total cholesterol and triglycerides while increasing "good" HDL cholesterol, potentially improving heart health. However, these findings are preliminary and require further research
- Antimicrobial Properties: ACV contains acetic acid, which can kill some harmful bacteria and pathogens. It has been traditionally used for cleaning, disinfecting, and food preservation. It may inhibit bacteria like E. coli on foods but does not protect wounds from infection
- Digestive and Skin Uses: Some people use ACV to ease acid reflux, improve gut health due to probiotics in "the mother" (a cloudy sediment of bacteria and yeast), and relieve eczema symptoms, though scientific support for these uses is limited or mixed
- Antioxidants: ACV contains antioxidants such as polyphenols, flavonoids, and vitamins like vitamin C and E, which may contribute to its anti-inflammatory effects
Cautions
- ACV should be diluted before consumption to avoid tooth enamel erosion and throat irritation.
- People with GERD or insulin-related conditions should use caution.
- It is generally safe but should not replace medical treatments.
In summary, apple cider vinegar may help with weight loss, blood sugar regulation, cholesterol improvement, and has antimicrobial and antioxidant properties. However, most benefits are supported by small or preliminary studies, so it should be used as a complementary approach rather than a primary treatment
