Apple Cider Vinegar: Everything You Need to Know

If you’re at all into health supplements, chances are you’ve come across the tales of apple cider vinegar (ACV). From weight loss benefits to hormone regulation, this seemingly miracle-making elixir makes some big wellness claims. We’re here to break them all down for you. So if you’re wondering if it’s worth adding some ACV into your daily routine, you’re in the right place. Let’s get into it.

What is apple cider vinegar?

Fermenting the sugars from apples turns them into acetic acid. It’s this that provides all the benefits, as well as the vinegary taste. You’ll find some forms of ACV to be clear and others to be cloudy, with the clear liquid being ‘filtered’ and the cloudy liquid ‘unfiltered’ (which contains the ‘mother’, a cloudy substance rich in beneficial bacteria, proteins and enzymes).

This acid has been used as a natural remedy for centuries, and while it won’t magically fix all your problems, there is some solid science behind the claims. 

What benefits does apple cider vinegar have?  

When it comes to reviewing the scientific literature, there are some interesting studies that suggest there may be some benefits to including ACV as part of your daily health routine. As long as you take it correctly (we’ll explain that later), it could well be worth a try.

There are five main health benefits that the research suggests apple cider vinegar can have:

Helps maintain healthy blood sugar levels 

One of the best researched benefits of apple cider vinegar is its effect on blood sugar control. Various studies have shown that it can level out insulin and glucose levels after eating a carbohydrate-heavy meal. It does this by slowing the rate of stomach emptying, and only a small amount of vinegar is needed to have this effect. In fact, just 20ml before meals has been shown to make a difference. This could be especially handy for those with diabetes or PCOS, for whom insulin resistance causes a range of other health problems.

Support weight loss 

When consumed alongside a meal, apple cider vinegar has been shown to suppress appetite, which could lead to you eating less calories throughout the day, and therefore more likely to lose weight. Don’t rely on it completely though – you still need to have a healthy, balanced diet and active lifestyle to reach your weight loss goals. 15-30ml of ACV a day could just be a little sidekick to help you get there. 

Improve your digestion

If bloating or bad digestion are issues you experience, apple cider vinegar could be a helpful addition to your daily supplement rotation. It is thought that the acetic acid in it could help your body create enzymes in your gut that break down protein, and encourages the growth of good bacteria. However, there’s not a lot of research to support this theory yet, so one to keep your eye on. 

Look after your heart 

Animal studies suggest that ACV balances cholesterol and lowers blood sugar, both of which benefit heart health. New human studies also support these findings. While research is still limited, adding apple cider vinegar into a heart-healthy diet could provide some additional support for your cardiovascular system.

Antimicrobial properties 

Apple cider vinegar’s natural antimicrobial properties mean it can help kill harmful bacteria both inside and outside your body. It’s been used for centuries as a natural disinfectant, and has graduated in the 21st Century to skin care, oral health, or household cleaning. Gargling with ACV is also a potential home remedy for sore throats, tonsil stones or coughs. However, don’t use too much, as the acid can damage your enamel.

How to take Apple Cider Vinegar

You can take Apple Cider Vinegar in two main forms:

1. In liquid form – around 1-2 tablespoons (15-30 ml ) a day has been shown to be a good amount.
2. In Apple Cider Vinegar Gummies

Taking ACV the ‘traditional’ way, in liquid form, is definitely an, ahem, acquired taste. But some people prefer it!

Gummies are the new kid on the block and its safe to say that they taste a whole lot better, and often are infused with additional vitamins like vitamin C, B6 and B12. 

Potential problems to look out for

As long as you stick to the recommended amounts, you shouldn’t have any problems with taking apple cider vinegar. But just so you’re aware, these are the things to watch out for:

• Tooth damage:  When taking the liquid form, the acid can cause issues for your enamel. To avoid sensitive teeth and cavities, always dilute it and drink with a straw.
• Stomach irritation: if you take too much, you could find yourself experiencing nausea, acid reflux, or an upset stomach.
• Low potassium levels: interestingly, studies have shown that too much apple cider vinegar could lead to lower potassium, which isn’t great for your muscles or nerves. If you’re worried about this, talk to your GP for personalised advice.

So, should you take ACV?

It does look like ACV may provide some health benefits when supplemented with daily, from maintaining blood sugar levels to potentially supporting weight loss. 

With the emergence of gummies, supplementing with ACV has become a lot more accessible too, without having to worry about the ‘acquired’ taste associated with the liquid form.

While the research supporting the benefits of apple cider vinegar isn’t as extensive as other supplements just yet, the research base is growing and continuing to point in the right direction.

If you are ever unsure about incorporating a new supplement in your daily routine, you should consult your GP first. 

Resources

Apple Cider Vinegar Dosage: How Much Should You Drink per Day? | Healthline

Top 5 health benefits of apple cider vinegar | BBC Good Food

Is Apple Cider Vinegar Good for Health? | WebMD

Hadi, Amir et al. “The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials.” BMC complementary medicine and therapies vol. 21,1 179. 29 Jun. 2021.

Shishehbor, Farideh et al. “Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials.” Diabetes research and clinical practice vol. 127 (2017).