In this article
Apple cider vinegar (ACV) has been used for over 2,000 years to combat infections, cleanse surfaces, control diabetes, heal wounds, as well as preserve and flavor foods. Whether used in foods and diets or in health and skin care, the popular home remedy and kitchen staple has been purported to boost your health in various ways. While there is little research on ACV and further studies are needed, there are some proven health benefits of apple cider vinegar.
Apple cider vinegar: What it is and how to use it
Made from fermented apple juice, apple cider vinegar is made by adding bacteria and yeast to apple juice and water. The yeast converts the sugar in the juice into alcohol — a process called fermentation — and the bacteria then turns the alcohol into acetic acid, which is what gives vinegar the sour taste and pungent smell. The combination of bacteria and yeast after fermentation is called the “mother” and contains lots of beneficial proteins.
Apple cider vinegar can be taken like a medicinal shot — in a dose of 1 to 2 tablespoons mixed with water — either before or after meals. Do not drink undiluted ACV as it is highly acidic and can harm tooth enamel and soft tissue (including your esophagus and lungs). Some people mix ACV in teas, with honey or sweetener, lemon, hot or cold, or in other beverages. Start off at lower doses and slowly build your way up. You can also use ACV topically, diluted in water as a rinse or disinfectant.
ACV has gotten a lot of attention lately because of claims that it can prevent COVID-19 — but experts warn that this is not true. "There is a small amount of preliminary research that suggests ACV might enhance the work of certain immune-system cells, including bacteria-engulfing cells, but it’s a big leap to say that ACV — or any other single food or supplement — can prevent you from getting sick," dietician Samantha Cassetty wrote for TODAY.com.
Health benefits of apple cider vinegar
Apple cider vinegar has numerous healthful, antimicrobial, and antioxidant properties, with evidence indicating it may offer health benefits like reducing cholesterol, lowering blood sugar levels, improving diabetes symptoms and promoting weight loss. Though further studies are needed, here are some proven benefits of apple cider vinegar.
1. Facilitates losing weight
Some studies have shown that ACV can contribute to weight loss because it increases feelings of fullness after eating, thereby signaling you to eat less. It also lowers blood sugar and reduces insulin levels which results in more calories being used for energy and fewer calories being stored as fat.
2. Can lower blood sugar levels and help regulate diabetes
After a meal containing carbohydrates, there is usually a postprandial spike in blood sugar due to the digestive system breaking down the food into sugar, which then enters the bloodstream. This then causes the immediate release of insulin in order to absorb blood sugar for energy or storage (fat).
ACV slows the rate food leaves the stomach to enter the intestines, thus reducing its absorption into the bloodstream and resulting spike. For people with Type 1 diabetes, ACV may worsen symptoms of gastroparesis, a condition where the stomach cannot empty in a normal fashion.
3. May lower blood pressure
While some studies in rats demonstrated that vinegar lowers blood pressure — a major risk factor for heart disease and kidney problems — there is no solid evidence ACV will also do so in humans. However, being overweight can raise blood pressure, and if taking ACV helps you lose weight, it can also lower your blood pressure.
4. Can help kill harmful pathogens like bacteria
Historically, ACV has been used as a disinfectant; the acetic acid in ACV (5% to 6%) killing harmful bacteria as well as keeping it from growing. Mom of two Lisa Olsen shared this tip: “When it gets hot and sweaty under the ‘girls,’ I take 50/50 ACV and water on a rag and wipe under there," she told Mom.com. "It keeps yeast overgrowth from happening.”
5. Good for skin
Because ACV is naturally acidic and antimicrobial, it can rebalance the natural pH of your skin as well as aid in improving the skin barrier and preventing infections. ACV can be used to soothe a dry and itchy scalp. Remember to dilute the apple cider vinegar before direct contact with your skin to prevent irritation or burns.
“For children, apple cider vinegar baths can help soothe the skin and prevent infections if you have eczema,” spokesperson for the American Academy of Pediatrics (AAP) Dr. Steph Lee told Mom.com. “You can add about a quarter of a cup of apple cider vinegar in a full tub of bathwater a few times a week. This helps the skin barrier stay healthy.”
Possible side effects of apple cider vinegar
As great as apple cider vinegar is, there can be side effects to its ingestion and usage.
Can be harmful to soft tissues
Dr. Lee cautioned Mom.com that moderation was key. “If consumed in large quantities, the acidic content can be harmful to the soft tissues of the mouth, throat, and stomach,” she explained.
Can erode teeth enamel
Due to its high acidity, drinking too much apple cider vinegar can damage teeth by eroding tooth enamel.
Can lower or alter potassium and insulin levels
Apple cider vinegar reportedly can cause or exacerbate low potassium levels and alter insulin levels. People with high blood pressure or diabetes should be extra cautious.
May interfere with certain medications
Apple cider vinegar may interact with some medications such as insulin, digoxin (Lanoxin) and certain diuretics, lowering your potassium or blood sugar to dangerous levels.
If you choose a high ACV diet, confer with your medical professional first and inform them of any medications you are taking.
