What about apple cider vinegar

Apple Cider Vinegar

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In this Article

In this Article

What Is Apple Cider Vinegar?

Apple cider vinegar is mostly apple juice, but adding yeast turns the sugar in the juice into alcohol. This is a process called fermentation. Bacteria turn the alcohol into acetic acid. That’s what gives vinegar its sour taste and strong smell.

Apple cider vinegar has a long history as a home remedy, used to treat things like sore throat and varicose veins. There isn’t much science to support the claims. But in recent years, some researchers have been taking a closer look at apple cider vinegar and its possible benefits.

Some people say the “mother,” the cloud of yeast and bacteria you might see in a bottle of apple cider vinegar, is what makes it healthy. These things are probiotic, meaning they might give your digestive system a boost, but there isn’t enough research to back up the other claims.

Apple Cider Vinegar Uses and Dosage

Vinegar is used in cooking, baking, and salad dressings and as a preservative. There’s a lot of acid in it, so drinking vinegar straight isn’t recommended. It can cause problems, like eroding the enamel of your teeth, if you get too much.

If you’re looking to use it for health reasons, most people say to add 1 to 2 tablespoons to water or tea.

Apple Cider Vinegar Benefits

Vinegar has been used as a remedy for centuries. The ancient Greeks treated wounds with it. In recent years, people have explored apple cider vinegar as a way to lose weight, improve heart health, and even treat dandruff.

Research doesn’t back most of these claims. But some studies have found that the acetic acid may help with a variety of conditions:

• Japanese scientists found that drinking vinegar might help fight obesity.
• One small study found that vinegar improved blood sugar and insulin levels in a group of people with type 2 diabetes.

Vinegar also has chemicals known as polyphenols. They help stop the cell damage that can lead to other diseases, like cancer. But studies on whether vinegar actually lowers your chances of having cancer are mixed.

Continued

Apple Cider Vinegar Risks and Side Effects

Because of its high acidity, drinking a lot of apple cider vinegar can damage your teeth, hurt your throat, and upset your stomach. Also:

• Though some studies have been promising, there’s still little to prove that drinking apple cider vinegar helps you lose weight.
• It may also cause your potassium levels to drop too low. Your muscles and nerves need that nutrient to work the way they should.
• Another study of people with type 1 diabetes found that apple cider vinegar slows the rate food and liquids move out of your stomach to your intestines. Slower digestion makes it harder to control your blood sugar level.
• It might cause some medications to not work as well. These include diabetes and heart disease drugs as well as diuretics (medicines that help your body get rid of water and salt) and laxatives.
• And of course, its strong taste might not be for everyone.

In short, apple cider vinegar probably won’t hurt you. You can try it because it’s calorie-free, adds lots of flavor to food, and has health benefits. But it isn’t a miracle cure.

Sources

University of Washington, The Whole U: “Beyond the Hype: Apple Cider Vinegar as an Alternative Therapy.”

Medscape General Medicine: “Vinegar: Medicinal Uses and Antiglycemic Effect.”

AOL Lifestyle: “15 ways apple cider vinegar can benefit your health and home.”

The Ohio State University Extension: “Making Cider Vinegar at Home.”

Bioscience, Biotechnology and Biochemistry: “Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects.”

Journal of Diabetes Research: «Vinegar Consumption Increases Insulin-Stimulated Glucose Uptake by the Forearm Muscle in Humans with Type 2 Diabetes.”

Annals of Cardiology and Angiology: “Anti-obesogenic effect of apple cider vinegar in rats subjected to a high fat diet.”

Mayo Clinic: “Drinking apple cider vinegar for weight loss seems far-fetched. Does it work?”

Dutch Journal of Dentistry: “Unhealthy weight loss. Erosion by apple cider vinegar.”

BMC Gastroenterology: “Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.”

Cleveland Clinic: “Probiotics.”

University of Chicago Medicine: “Debunking the health benefits of apple cider vinegar.”

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Your Expert Guide To Apple Cider Vinegar

Apple cider vinegar has developed a big reputation for potential health and wellness benefits. Is it all it’s cracked up to be? Here’s what the science says.

It’s not too often you hear about salad dressing turning into the latest health-and-wellness craze. It’s even less common that a natural household cleaning product becomes the next big thing in nutrition. But both are part of the story of apple cider vinegar.

This tart kitchen staple has developed an immense reputation as a superfood that can do everything from helping control blood sugar levels to aiding in weight loss.

So is vinegar a «one shot cure-all»? The existing science seems to say it isn’t. Still, there are some benefits you can get from incorporating this fermented liquid into your daily diet. Here’s a closer look.

What Is Apple Cider Vinegar?

Apple cider vinegar (ACV) has a long history of use in cooking and cleaning, but more recently there has been a growing interest in its purported health benefits.

Apple cider vinegar starts out as apple juice, but once yeast is added the fruit sugar is converted to alcohol, essentially fermenting the liquid. Bacteria turn the alcohol into acetic acid, giving vinegar its sour taste and pungent smell.

What Does Apple Cider Vinegar Do?

Traditionally, vinegar has been a staple in many food dishes, salad dressings, and condiments as a way to add extra flavor, extend shelf life, or assist with pickling. Currently it’s being marketed more for its potential health benefits, largely thanks to acetic acid.

What Is Acetic Acid?

The active component of vinegar is acetic acid, which is a short chain fatty acid (SCFA) that your body also produces as a byproduct whenever fat is turned into fuel (beta-oxidation). SCFAs have been shown to directly improve glycemic control, thereby reducing the risk of type 2 diabetes. Acetic acid has also been shown to lower fasting plasma glucose, as well as increase insulin sensitivity.[1] ACV contains between 4-8 percent acetic acid.[2]

What Are the Potential Benefits of Apple Cider Vinegar?

Helps Control Blood Sugar: Vinegar has been shown in several studies to improve glycemic control in healthy subjects. One of the first studies to show this was one in which participants added vinegar to a salad prior to bread consumption and observed lower blood glucose levels compared to the same meal without vinegar.[3]

Subsequent studies have shown ACV to decrease both insulin and glucose response following carb-containing meals, as well as to help people feel more full for longer.5

Results from these studies suggest that post-meal glucose and insulin response is lowered for up to two hours with vinegar consumption.[7] The majority of these studies used vinegar amounts achievable as part of a normal daily diet, equivalent to acetic acid doses between 0.5 and 2 grams, and have been consumed with 50-75 grams of carbohydrates per meal.

Despite the promise ACV shows for regulating blood sugar in healthy people, results from studies of people with diabetes have been inconclusive. Both short-term and long-term studies of the effects of vinegar on people with type 2 diabetes failed to show significant improvements in blood glucose levels or body weight. [8,9]

Packed With Polyphenols: Vinegar contains chemicals known as polyphenols. Polyphenols are phytonutrients (plant-based micronutrients) that function like antioxidants and have been shown to promote gut health and fight bad bacteria.

Polyphenols may also help improve immune function, slow the aging process, improve recovery after workouts, and reduce body fat.[10] But studies on whether supplemental ACD is enough to actually prevent any of these diseases are inconclusive.[11,12]

Can Apple Cider Vinegar Help Me Lose Weight?

Though some studies have been promising, there’s little evidence that drinking apple cider vinegar will help you lose weight. There are a handful of animal studies suggesting vinegar, or acetic acid, can suppress the accumulation of abdominal fat and serve as a protective measure to avoid excessive weight gain following a high-calorie diet. However, the findings from human trials are less convincing.

A study published in the International Journal of Obesity using healthy, normal-weight volunteers found that ingestion of ACV prior to a meal increased feelings of fullness.[13] But this was largely due to poor tolerability of the vinegar and subsequent feelings of nausea.

Is Apple Cider Vinegar Good for My Skin?

There’s no science to back this one up, but there’s plenty of anecdotal evidence for washing your face with ACV. Similar to an astringent product that you can pick up at your local drugstore, the acid component of ACV can help clean off any dirt or leftover makeup from your skin, potentially leaving you with smoother, drier skin.

If you suffer from oily skin, you could try dabbing some diluted ACV on trouble areas to help keep the area dry and reduce the appearance of pimples or age spots.

Just remember that ACV is strong, so make sure to dilute it before applying to your face, and avoid your eyes, nose, and mouth. It’s also advisable to test ACV on a small area of your skin before applying it all over—just to make sure you don’t suffer from an allergic reaction.

What Are the Side Effects of Drinking Apple Cider Vinegar?

Short term ingestion studies with vinegar beverages suggest they are relatively safe, but consumer-relevant efficacy remains to be explored.

After several reports claiming ACV ingestion could lead to esophageal injury, a 2005 study examined eight different ACV products and found that acidity levels ranged from a pH of 2.9 to 5.7. Some of the products tested contained 3-5 times more acid than regular vinegar.[14]

Consuming high levels of acid-containing products can have detrimental effects on your teeth, throat, and GI system. To avoid these complications, it’s best to add vinegar to your foods rather than take shots of it. Try mixing it into a marinade, using it as a salad dressing, or putting it in your soup. Think of it as a calorie-free way to add lots of flavor (and perhaps a few health benefits) to your food!

If you do want to drink it, water it down so you are not consuming a concentrated version of the stuff. To minimize any potential injury, mix 1-2 tablespoons of ACV in 8 ounces of water. Consuming more than 3 tablespoons of ACV a day may leave you with a less-than-desirable burning sensation in the back of your throat, and could make you nauseated.

What Are the Available Forms of Apple Cider Vinegar?

The most common form of ACV can be found on the same shelf as all the other cooking vinegars. If you frequent health food stores you may come across pre-mixed drinks containing ACV. Just be mindful of the ingredient labels, as some drinks may add extra sugar and calories to help mask the bitter taste of vinegar.

Acetic acid, apple cider vinegar’s active ingredient, can be found in other vinegar varieties, too, like balsamic and malt. There are some traditional Asian foods that contain a high amount of acetic acid from vinegar, although few studies have tested whether consuming these foods is as effective as supplementing with vinegar or acetic acid by itself. Vinegar is commonly used in sushi, kimchi, tom-yum soup, and salad dressings.

Will A Spoonful of ACV Keep the Doctor Away?

Although there isn’t much definitive evidence at this point to support the role of apple cider vinegar as a weight-loss tool or treatment for chronic diseases like type 2 diabetes and cancer, it is considered relatively safe to consume in reasonable amounts. It’s definitely not a «miracle worker,» but it could offer potential benefits, especially when it comes to blood sugar control.

If you do want to give ACV a shot, just make sure you don’t go over the recommend 3 tablespoons a day, and you should be good to go.

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The Health Benefits of Apple Cider Vinegar

Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman’s World, and Natural Health.

Arno Kroner, DAOM, LAc, is a board-certified acupuncturist, herbalist, and integrative medicine doctor practicing in Santa Monica, California.

For centuries, apple cider vinegar has been used to treat a wide variety of health ailments. It’s also a popular disinfectant and natural preservative. Today, it may be best known as a weight loss aid and a way to help control your blood sugar.

Apple cider vinegar is produced when apple cider is fermented. During this process, bacteria or yeast interact with the sugar in apples. The cider turns into alcohol and then into vinegar.

Some people drink the vinegar itself or use it as a condiment like salad dressing. Others take capsules or eat gummies.

This article explains which benefits are backed by science and which are unproven. It also lists some of the possible side effects you might experience.

Health Benefits

Apple cider vinegar contains acetic acid. It also contains bacteria and lactic, citric, and malic acids. These acids are what gives the vinegar its tart taste.

Apple cider vinegar is believed to boost your health in many ways. Here’s what the research says about its benefits.

Blood Sugar

The acetic acid in vinegar may block enzymes that help you digest starch. Starchy foods such as bread, pasta, and rice can cause a surge in blood sugar after you eat.

So taking apple cider vinegar could lead to a smaller blood sugar spike after starchy meals.

A 2017 research review published in Diabetes Research & Clinical Practice showed that taking vinegar with meals lowered insulin levels. Insulin is a hormone that helps your body use sugar, and it’s increased in diabetes. Vinegar also lowered post-meal blood sugar levels.

To add apple cider vinegar to a meal, try a splash on salads or in marinades, vinaigrettes, and sauces.

If you have diabetes or prediabetes, talk to your healthcare provider if you’re thinking of using more than you’d typically find in cooking. Vinegar can interact with diabetes medication. It shouldn’t be used if you have certain health conditions like gastroparesis, a digestive disorder in which the stomach empties slowly.

Weight Loss

Advocates claim that taking vinegar before or with a meal may help you feel full faster and lose weight.

A small study published in 2018 tracked weight loss in two groups of people over a 12-week period. Both groups ate fewer calories. One group also had 30 milliliters of apple cider vinegar a day.

At the end of the study, the vinegar group lost more weight. They also lost more visceral fat. That’s the fat around the organs in your abdomen, and it is linked to a higher risk of heart disease.

People tend to use more apple cider vinegar when taking it for weight loss purposes. Some even take it in supplement form.

Recap

Some research points to apple cider vinegar as a way to lower blood sugar and help with weight loss. More large-scale studies need to be done to confirm these benefits.

Other Uses

Over the years, apple cider vinegar has been used as a home remedy for many health and beauty purposes. While there isn’t strong science to back these claims, some people have reported success.

Dandruff

To treat dandruff, some people spritz an apple cider vinegar and water solution onto the scalp. It is believed to fight flakes, itchiness, and irritation. Vinegar’s acetic acid may change the scalp’s pH, making it harder for yeast to thrive. Yeast contributes to dandruff.

It is also used to treat an itchy, scaly skin condition called seborrheic dermatitis. A 2017 study published in the Galen Medical Journal said applying the flowering herb Althaea officinalis along with vinegar resolved the condition in a 32-year-old woman.

Some people use it as a hair rinse to remove shampoo build-up and clarify dull hair. If you try this, be sure to mix the vinegar with plenty of water so it doesn’t sting your eyes.

Vinegar doesn’t get rid of head lice.

Sunburn and Other Skin Injuries

People often treat mild sunburns with a cool water compress, cool bath, aloe gel, or moisturizer. Others swear by apple cider vinegar. It can be added to a cool bath or mixed with cool water and spritzed on affected areas to ease pain. It’s a good idea to avoid the face.

There is little evidence that apple cider vinegar can relieve sunburn pain. It does have strong germ-fighting properties, though. It may help prevent skin infections caused by sunburn and other skin injuries.

Apple cider vinegar shouldn’t be applied to the skin in full-strength or strong concentrations. It also shouldn’t be used for more serious burns. Be sure to consult your healthcare provider for major sunburns.

If you have mosquito bites, poison ivy, or jellyfish stings, some advocates say you can dab a weak apple cider vinegar solution onto the area(s) to help itching and irritation.

Acne and Other Chronic Skin Issues

There isn’t much evidence to suggest that apple cider vinegar could clear up acne. Still, some people dab on a little to dry out pimples. It should be diluted before applying it to the face as it can harm your skin if it’s not mixed with water.

There is some research suggesting that applying apple cider vinegar to varicose veins may make them less noticeable. Varicose veins are raised blood vessels that can be painful.

Different vinegars have different amounts of acetic acid. That can make it hard to know how much water to add to make it safe for skin. Keep that fact in mind if you want to use apple cider vinegar on your skin.

Sore Throat

One of the oldest uses of apple cider vinegar is as a remedy for sore throat (pharyngitis).

There are many different recipes and methods. One basic drink recipe calls for a teaspoon of apple cider vinegar, a teaspoon of honey, and a small pinch of cayenne pepper stirred in a cup of warm water. Some drink the mixture and others like to gargle it.

Apple cider vinegar has germ-fighting properties. It’s also said that the capsaicin in hot peppers relieves pain. But there hasn’t been any specific research that shows apple cider vinegar fights sore throat.

In fact, there is evidence that treating a sore throat with vinegar can do more harm than good. If it’s not mixed with enough water, vinegar can damage tissues in the throat. The damage may worsen pain and make it harder to swallow.

It is not clear how much apple cider vinegar should be added to water to make a safe treatment for sore throats, especially in children.

Body Odor

Some claim that apple cider vinegar may keep smelly feet and armpits in check. It may help to balance the skin’s pH (acidity level) and fight bacteria that cause body odor.

One method is to mix a bit of apple cider vinegar into water. Dip a baby wipe, cotton ball, or cloth into the solution. Wring out the extra liquid and wipe the bottom of the feet or the armpit. Wipes can be made ahead and stored in an airtight container.

At first, you might notice a vinegar scent. It usually goes away when the vinegar dries.

It’s a good idea to test the apple cider vinegar solution in a small area first. You should also avoid using it near delicate fabrics like silk or leather. The acids could damage them.

Recap

Some people have had personal success using vinegar to treat dandruff, acne, sunburn, sore throats, bites, and stings. There isn’t much research to support these uses, however. If you decide to give it a go, be sure you water down the vinegar first so you don’t damage your skin.

Possible Side Effects

Apple cider vinegar is a popular household product. Its popularity could lead you to believe that it’s completely safe. You should be aware of some potential side effects, however. They may be more of a problem if the vinegar is too strong or in contact with your body too long.

For instance, it can cause chemical burns. Some people had burns after using it for warts and a skin condition known as molluscum contagiosum.

Some people have tried vinegar as a home remedy to whiten teeth or freshen breath. But the acids can damage tooth enamel and lead to cavities.

Eating or drinking apple cider vinegar may lower your potassium levels too much. It can also lead to hypoglycemia (low blood sugar), throat irritation, and allergic reactions.

Vinegar is an acid. It can cause burns and injury to the digestive tract (including the throat, esophagus, and stomach). This is especially true when it is used in large amounts or without diluting it with water.

Substances that have a pH less than 7 are acids. Many apple cider vinegar products have a pH of 2 to 3. That means they are highly acidic.

Apple cider vinegar may interact with medications, including:

• Laxatives (medications that make it easier to have a bowel movement)
• Diuretics (medications that rid your body of extra water and salt)
• Blood thinners
• Heart disease and diabetes medications

Apple cider vinegar shouldn’t be used as a nasal spray, sinus wash, or in a neti pot. It shouldn’t be added to eye drops.

Dose and Preparation

Apple cider vinegar is available as a liquid and a supplement. There is no standard dose for the capsules and gummies, so follow the package directions and check with your healthcare provider.

Many uses involve diluting vinegar with water, but it’s hard to tell how much water to use to make the vinegar safe. Some advocates suggest a ratio of 1:10 (one part vinegar to 10 parts water) if you’re putting it on your skin. Using vinegar on delicate or damaged skin may not be a good idea.

If you’re drinking vinegar, a teaspoon to a tablespoon mixed into 8 ounces of water is a common recipe. Again, the safety of various doses isn’t known.

The amount of acetic acid in commercial apple cider vinegar varies (unlike white vinegar, which is 5% acetic acid). That can make it impossible to know the true strength of your mixture.

What to Look For

You can buy filtered or unfiltered vinegar. The filtered type is a clear, light brown color. Unfiltered versions (such as Bragg’s) have a cloudy layer at the bottom of the bottle.

Known as «mother of vinegar» or simply «mother,» this cloudy layer is mainly bacteria. Some say unfiltered options are better. They do tend to be more costly than filtered vinegars, though.

When you buy apple cider vinegar capsules or gummies, read the product label first. Make sure it lists apple cider vinegar, not acetic acid (white vinegar). Supplements are not regulated by the Food and Drug Administration. That means you should look for brands reviewed by independent parties such as U.S. Pharmacopeia.

Summary

Apple cider vinegar has been around for ages. There’s some evidence that it could help control blood sugar or help you reach a healthy weight. Some people have had success using it to treat skin and scalp problems, but there’s no solid science backing these uses yet.

Apple cider vinegar contains some acids, so it’s usually mixed with water when it’s used for acne, bites, or other skin problems. If you drink it, be aware that it can harm your teeth or digestive system if it’s too strong. It can also interact with some medications in ways that could harm your health.

A Word From Verywell

If you’re considering using apple cider vinegar for any health purpose, speak with your healthcare provider to see if it’s right for you. It’s usually not a good idea to self-treat. This is especially true if you are avoiding standard treatments. People with certain conditions (such as ulcers, hiatal hernia, Barrett’s esophagus, or low potassium) may need to avoid apple cider vinegar.

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