Evidence Based
Consuming apple cider vinegar or ACV has become popular among those who are seeking ways to improve health and wellness. But what does apple cider vinegar do to help your body? Understanding this gives you confidence when making a glass of dilute apple cider vinegar.[1]
The good news is there are apple cider vinegar benefits that make it a good drink to choose. There’s evidence that shows apple cider vinegar is good for weight loss. Another benefit of apple cider vinegar is that it can help regulate blood sugar levels.
The health benefits of apple cider vinegar vary. The liquid that contains acetic acid can also help improve skin health. If you find the information on apple cider vinegar benefits intriguing, stick around to learn more.
Benefits Of Apple Cider Vinegar
- May help you lose weight.
- May help lower blood sugar levels.
- May improve cholesterol levels.
- May offer relief from acid reflux.
- May improve skin health.
- May have antibacterial properties.
- May reduce sore throat symptoms.
Apple Cider Vinegar Benefits
It’s common to see health gurus advocate drinking apple cider vinegar to boost your health. But it’s good to find out if there’s evidence that proves the benefits of drinking apple cider vinegar. Below, we look at seven benefits of ACV consumption.
Can Help People Lose Weight
Weight management is a crucial topic for many people who want to live healthy and wholesome lives. We are always seeking ways to get rid of body fat and improve body mass index. One common suggestion on the internet is to use apple vinegar for weight loss.
Truthfully, that’s a good idea because apple cider vinegar does help people lose weight.[2] Research shows that drinking apple cider vinegar may help reduce your appetite.[3] That way, you won’t feel hungry frequently and can lower your food intake.
Weight gain happens when you consume more calories than you burn through exercise or other activities. That’s why suppressing your appetite is a good way to either maintain a healthy weight or lose weight. At the same time, consuming apple cider vinegar and sensible exercise can help reduce body fat[4] while maintaining body muscle mass.
So, you can incorporate apple cider vinegar[5] into your diet while staying active and eating healthy food. Ensure you only consume dilute apple cider vinegar to prevent throat irritation or burning due to high acetic acid concentration.
May Help With Lowering Blood Sugar Levels
Apple cider vinegar benefits don’t stop with just helping you to lose weight. It’s also a good way to help lower blood sugar levels.
People with diabetes must always practice blood sugar management to maintain a healthy lifestyle. So, a drink that helps to lower blood sugar levels[6] sounds like a gift from the heavens. Drinking tart liquid helps people lower their glycemic indices,[7] which is a measure of how fast what you eat or drink can make blood sugar rise in your body.
Apple cider vinegar improves glucose absorption[8] into cells, preventing insulin resistance. Better glycemic control has been associated with the prevention and management of diabetes and obesity.
Incorporate apple cider vinegar[9] into your routine, and remember to eat a healthy diet. In addition, never use ACV as a replacement for medication. Only use it as a supplemental method for blood sugar management.
May Improve Cholesterol Levels
Health conditions such as heart disease[10] and high blood pressure along with high cholesterol levels may pose health risks. Therefore, it’s prudent to find ways to lower total cholesterol and LDL cholesterol levels for better health.
Exercise and a good diet are the top recommended ways to improve cholesterol levels. However, evidence[1] suggests that one of the top apple cider vinegar benefits is to improve total cholesterol levels.
Drinking apple cider vinegar may help lower total cholesterol levels,[11] but it’s worth noting that it won’t be as effective on lipoproteins,[12] the particles made up of protein and fat that carry cholesterol through your bloodstream. In addition, there’s not enough evidence to prove that taking apple cider vinegar boosts HDL good cholesterol or reduces triglycerides.
However, human studies show that apple cider vinegar may lower blood pressure.[13] You can add that to your list of apple cider vinegar health benefits.
May Offer Relief From Acid Reflux
Acid reflux occurs when some of the acid in your stomach refluxes into the esophagus causing symptoms such as heartburn, regurgitation, or difficulty swallowing. That happens when the lower esophageal sphincter, which separates the stomach from the esophagus, doesn’t close all the way. Another cause of frequent acid reflux[14] is a hiatal hernia[15] that allows frequent acid passage.
People who experience frequent acid reflux strive to find relief. Otherwise, they end up with painful heartburn, bloating, and nausea.
A common home remedy for acid reflux is drinking dilute apple cider vinegar.[16]
However, it’s worth mentioning that there’s little evidence[17] proving that apple cider vinegar is good for acid reflux. So, speak to your healthcare provider regarding the appropriate medication for acid reflux.
May Improve Skin Health
You can apply dilute apple cider vinegar on your face to improve your skin. Apple cider vinegar is a common ingredient in many home remedies, especially for people with eczema,[18] also known as atopic dermatitis. Some use topical apple cider vinegar soaks[19] to relieve itchiness and dry skin.
Skin conditions such as eczema can lead to skin that’s less acidic, which is not ideal since healthy skin is mildly acidic. If that’s an issue you face, diluted topical apple cider vinegar can help rebalance skin pH levels.
Another reason to use apple cider vinegar on your skin is it may have antibacterial properties. That’s great, especially if you suffer from skin infections due to eczema. You can use diluted apple cider vinegar as a toner as part of your skincare routine. Apple cider vinegar does not improve skin barrier integrity.[19]
While apple cider vinegar can be a helpful home remedy for skin care, you should still consult your dermatologist. It’s not a replacement for prescription treatment for eczema or other prescribed skin condition medication.
May Have Antibacterial Properties
If you’re wondering what apple cider vinegar is good for, know it can help fight bacteria. You may benefit from taking an apple cider vinegar supplement for bacterial infections. That’s because the drink has antimicrobial properties[20] and can eliminate harmful bacteria.
Apple vinegar consumption to cleanse the body and tackle health issues has been around for ages. Using apple cider to clean wounds and treat infections is over two centuries old. And you can use it as a preservative since research shows it inhibits the growth of E. coli[21] and staphylococcus, which is good news for gut health.
Apple cider vinegar is also good for topical use, especially for people with acne. It can help kill bacteria that may lead to skin breakouts and infections on your face.
May Reduce Sore Throat Symptoms
Apple cider vinegar is also used to soothe sore throat symptoms. Some people swear by drinking ACV mixed with warm water and honey to relieve throat irritation. However, it’s a home remedy, and there’s no scientific evidence to prove it.
Is Apple Cider Vinegar Good For You?
As shown above, there are numerous apple cider vinegar benefits worth noting. However, be cautious when consuming tart drinks at home. Remember to dilute your ACV because undiluted ACV contains a high concentration of acetic acid.[4]
Potential Side Effects Of Apple Cider Vinegar
Apple cider vinegar is beneficial and good for your health. However, there are also side effects that you must keep in mind.
Abdominal Pain
Some people use apple cider vinegar to suppress appetite and delay food intake. It’s a good tactic for good weight management. However, in some cases, abdominal pain[22] from too much ACV can occur.
Delayed Stomach Emptying
The body requires nutrients for different essential functions. That’s why timely stomach emptying is important to sustain your health. Apple cider vinegar may cause delayed stomach emptying,[16] which hinders the rate of nutrient absorption.
Tooth Enamel Erosion
Undiluted apple cider vinegar mustn’t come into contact with your tooth enamel. Drinking tart ACV can lead to tooth enamel erosion[23] because of acetic acid. Better yet, dilute apple cider vinegar and drink it with a straw.
Throat Burns
Be cautious when drinking apple cider vinegar, as it can cause throat burns.[24] Acetic acid burns your throat and esophagus as you swallow undiluted apple cider vinegar. So, add a little to a glass of water and store the rest safely.
Chemical Burns
Apart from drinking apple cider vinegar, you can use it topically. Apple cider vinegar has antimicrobial properties that help with inflammation and skin infection. But ensure you dilute apple cider vinegar before application to prevent chemical burns.
Acetic acid present in undiluted apple cider vinegar causes skin irritation,[25] especially with frequent use. The liquid is highly acidic, hence too harsh for your skin.
How Much Apple Cider Vinegar Should You Take?
Due to the potential side effects of taking apple cider vinegar, you should consider the amount you take daily. It’s prudent to dilute the tart drink before drinking or applying it to your face.
A common suggestion is to add one to two teaspoons of apple cider vinegar to a glass of water. Best of all, start with one teaspoon to see how your body responds. After that, you can bump it to two teaspoons. You can also incorporate apple cider vinegar with seasonings, marinades, or sauces.
If you’re taking medication for conditions such as diabetes, consult your doctor before taking apple cider vinegar. Never use the drink as a replacement prescription.
Conclusion
The internet is full of fad diets and hacks that praise apple cider vinegar as a miracle drink. However, always do your due diligence before jumping on the bandwagon. While there are some apple cider vinegar benefits, it’s good to avoid the hype.
The good news is there’s evidence showing that taking apple cider vinegar may help lower total cholesterol levels, leading to good heart health. Plus, you may regulate blood glucose levels and lose fat by incorporating ACV into your eating habits. Apple cider vinegar may also help improve skin health and may have antibacterial properties.
Remember, drinking apple cider vinegar may have potential side effects such as abdominal pain, tooth enamel erosion, and throat burns. So, proceed with caution when consuming the drink, and always consult with your doctor.
Frequently Asked Questions
Apple cider vinegar doesn’t burn belly fat. However, it boosts appetite suppression so you can reduce food intake and lose weight.
There are no human studies that suggest the best time to drink apple cider vinegar. You can drink it in the morning on an empty stomach or at night after your meal.
Take apple cider vinegar any time of the day to improve your health. But ensure that you dilute the tart drink with water before consuming it.
One study saw participants lose 3.7 pounds[26] in three months. However, there’s no set duration to start seeing evidence of better health when taking or using ACV.
Apple cider vinegar can help you avoid midnight snacking when you consume it at night. Human studies show ACV is good for appetite suppression,[3] thus leaving you feeling full.
Yes, you can drink dilute apple cider vinegar every day. However, it’s prudent to limit intake to one glass a day. Mix one or two teaspoons only in a glass of water.
Apple cider vinegar is good for drinking and topical use. You can drink it to lose weight and regulate blood sugar levels. Topically, it can help soothe inflammation and has antibacterial properties.