apple cider vinegar is a popular home remedy. people have been using it in cooking and medicine for centuries.
many people claim that it can alleviate various health problems, but you may be wondering what the results of the study are.
apple cider vinegar has a variety of health properties, including antibacterial and antioxidant effects.
what's more, there is evidence that it may provide health benefits, such as:
- helps with weight loss
- lowers cholesterol
- lowers blood sugar levels
- improves diabetes symptoms
however, few studies exist and further research is needed to recommend it as an alternative therapy.
this article looks at the evidence behind the 6 possible health benefits of apple cider vinegar.
1. Rich in healthy substances
Apple cider vinegar is made through a two-step process (1).
first, manufacturers expose crushed apples to yeast, which ferments the sugar and converts it into alcohol.
next, bacteria are added to further ferment the alcohol, which is converted into acetic acid, the main active compound in vinegar.
acetic acid gives vinegar a strong sour taste and taste. researchers believe that this acid is the reason why apple cider vinegar is beneficial to health. apple cider vinegar contains 5-6% acetic acid (2).
organic, unfiltered apple cider vinegar also contains a substance called a matrix, which is made up of proteins, enzymes, and friendly bacteria that give the product a dark appearance.
some people believe that mothers are responsible for most of their health benefits, although there are currently no studies to support this.
while apple cider vinegar does not contain multiple vitamins or minerals, it provides a small amount of potassium. premium brands also contain some amino acids and antioxidants.
summary: apple cider vinegar is made by fermenting the sugar in the apples. this turns them into acetic acid, which is the main active ingredient in vinegar and may have health benefits.
2. Can help kill harmful bacteria
vinegar can help kill pathogens, including bacteria (3).
vinegar is traditionally used to clean and disinfect nail fungus, lice, warts, and ear infections.
Hippocrates, the father of modern medicine, washed wounds with vinegar more than 2,000 years ago.
vinegar is also a food preservative. studies have shown that it inhibits the growth of bacteria like e. coli in food spoilage (3, 4, 5).
if you're looking for a natural way to preserve your food, apple cider vinegar may help.
anecdotal reports also suggest that diluted apple cider vinegar applied to the skin can help treat acne, but there doesn't seem to be any strong study to confirm this.
summary: the main substance in vinegar – acetic acid – can kill harmful bacteria or prevent them from multiplying. it has a history of use as a disinfectant and natural preservative.
3. may help lower blood sugar levels and control diabetes
one of the most convincing applications of vinegar to date is to help treat type 2 diabetes.
type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin. （6）
however, people without diabetes can also benefit from keeping blood sugar levels within the normal range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.
the most effective and healthy way to regulate blood sugar levels is to avoid refined carbohydrates and sugars, but apple cider vinegar may also have beneficial effects.
studies have shown that vinegar has the following benefits for blood sugar and insulin levels:
- one small study showed that vinegar can improve insulin sensitivity by 19-34% during high-carbohydrate meals and significantly reduce blood sugar and insulin response (7).
- in a small study of 5 healthy people, vinegar reduced blood sugar by 31.4% after consuming 50 grams of white bread (8).
- a small study of people with diabetes reported that drinking 2 tablespoons of apple cider vinegar at bedtime reduced fasting blood glucose by 4% the next morning (9).
- many other human studies have shown that vinegar can improve insulin function and lower postprandial blood sugar levels. (10, 11）
The National Center for Complementary and Integrative Health (NCCIH) says it's important that people don't replace medicine with unproven health products. （12）
if you are currently taking hypoglycemic medications, consult your doctor before increasing your intake of any type of vinegar.
summary: apple cider vinegar shows great promise in improving insulin sensitivity and helping to lower postprandial blood sugar responses.
4. May help with weight loss
perhaps surprisingly, research shows that vinegar can help people lose weight.
several human studies have shown that vinegar can increase satiety. this leads to less calorie intake and weight loss.
for example, according to one study, taking vinegar with a high-carb meal increased satiety, causing participants to eat 200-275 calories less for the rest of the day. （13, 14）
in addition, a study of 175 obese people showed that daily consumption of apple cider vinegar reduced belly fat and weight loss (15):
- taking 1 tablespoon (15 ml) results in a weight loss of 2.6 lbs (1.2 kg)
- taking 2 tablespoons (30 ml) results in a weight loss of 3.7 lbs (1.7 kg)
keep in mind, however, that this study lasted 3 months, so the true effect on weight appears to be fairly modest.
that said, simply adding or subtracting a single food or ingredient rarely has a noticeable effect on weight. long-term weight loss is achieved by adopting beneficial and supportive diets and lifestyle habits.
overall, apple cider vinegar may lose weight by promoting satiety, lowering blood sugar, and lowering insulin levels.
apple cider vinegar contains only about three calories per tablespoon, which is very low.
summary: research shows that vinegar can increase satiety and help you reduce calorie intake, which can lead to weight loss.
5. improve the heart health of animals
heart disease is one of the leading causes of death (16).
multiple biological factors are associated with your risk of heart disease.
studies have shown that vinegar can improve several of these risk factors. however, many studies have been conducted on animals.
these animal studies have shown that apple cider vinegar can lower cholesterol and triglyceride levels, as well as several other heart disease risk factors. （17, 18, 19）。
some studies of mice have also shown that vinegar can lower blood pressure, a major risk factor for heart disease and kidney problems. （20, 21）
however, there is insufficient evidence that vinegar is beneficial for heart health in humans. researchers need to do more research to come to any strong conclusions.
summary: several animal studies have shown that vinegar can lower triglycerides, cholesterol, and blood pressure in the blood. however, there is no strong evidence that it can reduce the risk of heart disease in humans.
6. can promote skin health
apple cider vinegar is a commonly used drug for skin conditions such as dry skin and eczema (22).
the skin is naturally slightly acidic. using topical apple cider vinegar can help rebalance the skin's natural ph and improve the protective skin barrier (22).
on the other hand, alkaline soaps and detergents can irritate eczema, worsening symptoms (23).
given its antibacterial properties, apple cider vinegar could theoretically help prevent skin infections associated with eczema and other skin diseases.
some people use diluted apple cider vinegar in facial cleansers or toners. the idea is that it can kill bacteria and prevent spots.
however, one study in 22 patients with eczema reported that apple cider vinegar soaking did not improve the skin barrier and caused skin irritation (24).
consult your doctor before trying a new treatment, especially on damaged skin. avoid applying undiluted vinegar to the skin as it can cause burns (25).
summary: apple cider vinegar is naturally acidic and has antibacterial properties. this means it can help improve the skin barrier and prevent infections. however,
Dosage and usage
the best way to add apple cider vinegar to your diet is to use it in cooking. it's a simple addition to foods like salad dressings and homemade mayonnaise.
some people also prefer to dilute it in water and drink it as a drink. common dosages range from 1-2 teaspoons (5-10 ml) per day to 1-2 tablespoons (15-30 ml) mixed in a large glass of water.
it is best to start in small doses and avoid taking large amounts. too much vinegar can lead to harmful side effects, including tooth enamel corrosion and potential drug interactions.
some dietitians recommend using organic, unfiltered apple cider vinegar that contains "mothers."
Bragg seems to be one of the most popular brand choices available online as well as reviews and ratings. However, several also have other varieties.
read more about the right dose of apple cider vinegar here.
summary: the common dosage of apple cider vinegar ranges from 1 teaspoon to 2 tablespoons (10-30 ml) per day and can be used for cooking or mixing with a glass of water.
Concluion:
many websites and natural health supporters claim that apple cider vinegar has extraordinary health benefits, including boosting energy and treating diseases.
unfortunately, there is little research to support most claims about its health benefits.
that said, some studies suggest that it may provide some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.
apple cider vinegar seems safe as long as you don't overdose.
it also has a variety of other health-related uses, including as a natural conditioner, skincare