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Six Scientifically Proven Health Benefits of Apple Cider Vinegar

Studies indicate that apple cider vinegar might have antibacterial and antioxidant qualities that are good for your health.

One well-liked natural treatment is apple cider vinegar. It has been used for ages in both natural medicine and culinary. There might be some health advantages.

These could consist of:

  • helping one lose weight
  • lowering cholesterol
  • reducing the amount of blood sugar
  • reducing the signs of diabetes

However, not much research has been done on it, thus further research is required before it can be suggested as a substitute treatment.

This article looks at the data supporting six potential health advantages of apple cider vinegar.

1. High in acetic acid

The main active ingredient in vinegar, acetic acid, is responsible for its distinct sour taste and smell. Scientists think that the health benefits of apple cider vinegar are caused by this acid. About 5% of cider vinegars have acetic acid (Trusted Source).

Unfiltered, organic apple cider vinegarIn addition, Trusted Source contains a component known as mother, which is made up of friendly bacteria, enzymes, and protein strands and gives the product a murky look.

While there is no evidence to support this, some people think that mothers are primarily responsible for the health advantages of it.

Although there aren’t many vitamins or minerals in apple cider vinegar, high-quality products might have some antioxidants and amino acids.

2. Can help kill harmful bacteria

Certain types of bacteria, including some Trusted Source kinds, can be killed by vinegar.

Historically, vinegar has been used for ear infections, warts, lice, nail fungus, and general cleansing and disinfection.

Over 2,000 years ago, Hippocrates—the founder of modern medicine—used vinegar to treat wounds.

Another food preservative is vinegar. According to ResearchTrusted Source, it prevents food-spoileding bacteria like E. coli from proliferating.

Apple cider vinegar may be useful if you’re looking for a natural approach to preserve your food.

3. May aid in controlling diabetes and lowering blood sugar levels.

As of right now, treating type 2 diabetes is one of the most compelling uses of vinegar.

High blood sugar levels brought on by insulin resistance or an incapacity to make insulin are the hallmarks of type 2 diabetes.

But even those without diabetes can gain by maintaining normal blood sugar levels because elevated blood sugar is thought to be a major contributor to aging and a number of chronic diseases (Trusted Source).

A clinical in 2019Consuming apple vinegar may help people with diabetes and dyslipidemia with their glycemic index and oxidative stress, according to a Trusted Source trial. A 2021 clinical trial reviewAdditionally, Trusted Source discovered that adults’ glycemic status may be improved by ACV drinking.

Nonetheless, care should be taken in interpreting the results.

4. May aid weight loss

Unexpectedly, research suggests that vinegar may aid in weight loss.

Research on humans has demonstrated that vinegar can heighten sensations of fullness. Eating less calories and decreasing weight may result from this.

According to a review of the literature, people who took apple cider vinegar with a meal that included solid meals during brief trials reported feeling less hungry for 120 minutes following the meal. Additionally, they abstained from snacking for three to twenty-four hours.after taking the apple cider vinegar, Trusted Source.

Nevertheless, there was no connection between apple cider vinegar and hunger suppression in the longer-term research they examined.

Nevertheless, a different 2024 randomized control trial investigation revealed notable drops in blood sugar, lipids, waist and hip circumferences, body fat ratio, and weight

5. May improve heart health

One of the main causes is heart disease.Reliable Origin of Death.

Numerous biological factors may influence your chance of developing heart disease.

Studies indicate that vinegar may help with a few of these. However, a lot of research on the health advantages of apple cider vinegar was done on animals, so the results might not apply to people.

A review for 2020Research on humans and animals has shown that apple cider vinegar may help with levels of total cholesterol, triglycerides, low-density lipoprotein, and high-density lipoprotein.

A review for 2021According to human research, apple cider vinegar may lower overall cholesterol levels (Reliable Source).

Both assessments, however, made clear that there were gaps in the quantity and caliber of the studies that may back up these assertions.

More research is required before any conclusions can be made.


6. May boost skin health

Apple cider vinegar is sometimes used as a typical treatment for skin ailments like eczema and dry skin.

The skin has a slight acidity by nature. However, among those who have eczema, it might be less acidic. Applying diluted topical apple cider vinegar topically may assist in restoring the pH balance of the skin, strengthening the barrier that protects it.

But researchThis isn’t always supported by Trusted Source, which cautions that some people—especially those with skin disorders like eczema—may potentially experience skin irritation from apple cider vinegar.Reliable Source

Consult a physician before using any new treatments, especially if you have damaged skin. Undiluted vinegar should not be applied topically as it might burn skin.

Dosage and how to use it

Using apple cider vinegar in your cooking is the best method to include it in your diet. It’s a straightforward addition to dishes like homemade mayonnaise and salad dressings.

Some prefer to drink it as a beverage after diluting it with water. A big glass of water should be mixed with 1-2 teaspoons (5-10 mL) to 1-2 tablespoons (15-30 mL) of the standard dosage per day.

It is advisable to avoid ingesting excessive amounts and to begin with tiny doses. Excessive vinegar use might have negative side effects, such as possible drug interactions and degradation of tooth enamel.

Using organic, unfiltered apple cider vinegar with “mother” is advised by certain dietitians.

Find out more here about how much apple cider vinegar is appropriate to take.


Frequently asked questions

What are the disadvantages of apple cider vinegar?

Consuming apple cider vinegar does come with a chance of some side effects. These include:

  • may cause indigestion
  • may lower potassium
  • may erode tooth enamel
  • may cause skin and throat burns
  • may interact with certain medications such as diuretics and some diabetes drugs.

That said, the standard daily dose of 1-2 tbs isn’t likely to lead to these effects.


Is it preferable to consume apple cider vinegar at night or in the morning?

Although there is a dearth of data on the effects of ingesting apple cider vinegar before bedtime as opposed to other times, such as the morning, it may have some health benefits. That said, ingest it at least 2-3 hours before bed to prevent adverse effects like acid reflux or indigestion.

Find out more: Is it advisable to consume apple cider vinegar right before bed?

What advantages can apple cider vinegar candies offer?

Potential advantages of taking apple cider vinegar in the form of gummies are similar to those of ingesting a little amount of vinegar on its own. For instance, it might have a favorable impact on your blood sugar and cholesterol. These candies frequently include additional advantageous vitamins or minerals.

Nevertheless, there’s no hard proof that ingesting apple cider vinegar and swallowing apple cider vinegar gummies are equivalent. Furthermore, the sugar content of some gummies may counteract their beneficial effects on blood sugar.

Find out more: Do apple cider vinegar candies have any advantages?

In summary

Apple cider vinegar is touted as having extraordinary health benefits, including boosting energy and healing sickness, by a number of websites and proponents of natural healthcare.

Regretfully, the majority of claims regarding its health benefits are not well supported by studies.

Nevertheless, some research indicates that it might have certain advantages, such as eliminating microorganisms, reducing blood sugar, and encouraging weight loss.

When diluted, apple cider vinegar seems harmless as long as you don’t take too much of it.

It can be used as a natural skin care product, cleaning agent, and hair conditioner, among many other non-healthy applications.

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