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Apple Cider Vinegar
(ACV)

What Is Apple Cider Vinegar?

Apple cider vinegar (ACV) is a type of vinegar made with crushed fermented apples, yeast, and sugar. It's used as an ingredient in foods such as salad dressings, pickles, and marinades.

For many years, people have also used it as a home remedy for everything from fighting germs to preventing heartburn. More recently, research has shown that it might have some real health benefits, such as helping reduce blood sugar levels and aiding weight loss.

While there's not a lot of evidence of these benefits, ACV is generally harmless – as long as you use it correctly. And it contains some of the same nutrients as apple juice, including B vitamins as well as antioxidants called polyphenols.

Types of Apple Cider Vinegar

Apple cider vinegar is made through a process called fermentation. The process has two steps. First, the apples are crushed and yeast is added to speed up the fermentation process, so the sugar converts into alcohol after a few weeks. Then, natural bacteria break the alcohol down into acetic acid, which gives vinegar its tangy taste and odor.

Apple cider vinegar with 'the mother'

Most ACV you find in the grocery store is the clear, pasteurized, and filtered type. But you can also buy raw, unfiltered ACV that contains a cloudy sediment. Called "the mother," this substance is made up of settled bacteria and yeast.

Some people give the mother credit for ACV's health benefits. And it's thought to contain small amounts of probiotics (healthy bacteria) that are good for gut health. But research hasn’t shown that the mother offers any particular health benefit.

The acetic acid in ACV is thought to be at least partly responsible for any health benefits it has. But other types of vinegar contain acetic acid as well.

Apple cider vinegar supplements

You can also buy ACV pills, powders, or gummies. But there's been little research into whether these supplements have any effect. Because the FDA doesn't regulate dietary supplements, you can't be sure exactly what's in them.

Is Vinegar Good for You?

Vinegar is an excellent source of:

Potassium

Magnesium

Calcium

Phosphorus

Some types of vinegar can also be a good source of antioxidants. The darker the vinegar, the more antioxidants remain in the liquid. Darker vinegars are generally less refined than lighter vinegars, with healthy compounds in the liquid affecting taste and color.

Apple Cider Vinegar Benefits

Most studies that support ACV for health effects have been small, and the results haven't been decisive. We need more and bigger investigations of its benefits. So far, here's what research has found:

It may help with weight loss. One study showed that taking 1-2 tablespoons of ACV a day helped people following a reduced-calorie diet lose a few extra pounds. But the study was small and short-term, following 39 people for 12 weeks. It didn't record what the study subjects ate on their diets or how much they exercised. Further, it wasn't blinded, which means people in the group who got ACV knew they were getting it.

Some researchers thought the vinegar's acetic acid might speed up metabolism, but the data didn't bear this out. It may be that people lost more weight because of the placebo effect. Or perhaps the acetic acid made them nauseated, which caused them to eat less.

It may lower cholesterol. The same small study that reported that ACV boosted weight loss also found that it lowered the total cholesterol levels of study subjects who took it. It also increased their "good" cholesterol and lowered levels of triglycerides (fats in the blood). Other studies have had similar findings. Experts caution that we need more research to fully understand this link.

It may lower blood sugar. Several smaller studies have reported that taking a tablespoon or two could lower your blood sugar after meals. The effect was moderate, and we need more research to know exactly how it works. Keep in mind that vinegar can't replace diabetes medications and a healthy lifestyle, but it should be safe to add to your treatment plan.

What are the benefits of honey and apple cider vinegar?

In folk medicine, a mixture of honey and vinegar (sometimes called oxymel) has long been used to treat coughs, colds, and other conditions. Like ACV, honey contains antioxidants. It's also thought to have anti-inflammatory properties. But there's been little research into the health benefits of this combination.

One review of 20 studies concluded that oxymel might help manage asthma, obesity, and type 2 diabetes. But most of these studies were small, and some were done in animals, so we need further research. Another study found that honey-vinegar syrup increased blood sugar and reduced "good" HDL cholesterol levels in healthy people. Neither study specifically included apple cider vinegar.

If you find the taste of ACV too bitter, mixing it with honey can make it easier to take. But honey is high in sugar, so be cautious if you're watching your blood sugar levels.

Does ACV work for belly fat?

The 39 people in the weight loss study also decreased their visceral adiposity index, an estimate of how much deep-belly fat the body contains. This visceral fat, which surrounds the organs in your belly area, is thought to be especially risky for health. But the study's small size and other flaws mean that it doesn't prove that ACV is effective in fighting belly fat.

Uses for Apple Cider Vinegar

Do you want to get healthier?
Well, when you think of 'healthier', we usually think of eating better and exercising. But did you know that you can use one product that you can easily make yourself, and you could be on the way to a healthier lifestyle? You can, and that product is apple cider vinegar. So I want to share with you all of the different uses and benefits of apple cider vinegar. This could be a simple step you take you to a healthier lifestyle. However, I need to mention that not all apple cider vinegar is created equally. It is recommended that you either make your own or purchase the kind that has 'mother' in it. The 'mother' is what contains all of the good stuff that makes apple cider vinegar so effective. Also, apple cider vinegar that has been unfiltered and therefore contains mother is also full of probiotics which are great for your body.

30 Uses for Apple Cider Vinegar:

Kill Bacteria: Apple cider vinegar is obviously a type of vinegar. This makes it great for killing bacteria. You can use apple cider vinegar to clean your home, mop your floors, or to clean surfaces in a natural way. So if you like to clean your home without harsh chemicals, then apple cider vinegar is a great way to accomplish that.

Lowers Blood Sugar: If you take a teaspoonful of apple cider vinegar a day, it has properties in it that can actually help lower your blood sugar. So if you are someone that is diabetic or even pre-diabetic, this might be a good addition to your health regiment. Just be sure to speak with your doctor first.

Fight Diabetes: Because apple cider vinegar is great for lowering your blood sugar, it is an obvious help when it comes to diabetes. Since diabetics struggle with higher blood sugar, taking something that could help lower your numbers naturally could be a huge help.

Aids Weight Loss: In the study that reported weight loss benefits, people drank about 2 tablespoons a day – one before lunch and the other before dinner. Experts say that amount should be safe for most people. The reason is that it can actually help you to feel fuller faster and stay full longer. This obviously helps you to lose weight.

Boosts Metabolism: Along with keeping you fuller for longer, apple cider vinegar actually has properties to it that can rev up your metabolism. So if one of your healthy goals this year is to lose weight, then it might be worth your while to add a teaspoon to your water or just take a teaspoon straight each day.

Lowers Cholesterol: If you haven't already guessed, apple cider vinegar is something that is just very healthy for you in most instances. Well, it should come as no surprise that it has properties that can actually help lower your cholesterol and help fight heart disease in the process.

May Be Able to Fight Cancer: We all know someone that has been impacted by cancer. It is a terrible disease. Which is why, in my opinion, if you can take something daily that might help you fight it off for yourself, then it might be worth your while. There have actually been studies that show that apple cider vinegar can help ward off cancer. The studies show that it can kill cancer cells and shrink tumors too.

Lower Blood Pressure: If you've ever had blood pressure problems, then you know it is no fun and can actually be quite frightening. I had to deal with blood pressure issues while pregnant, and it was a petrifying time in my life. So if you struggle with high blood pressure, then you know that you are at risk for things such as heart attack and stroke because of how hard your heart is having to work. You can try adding apple cider vinegar to your diet since it has been shown to be able to reduce blood pressure.

Helps Gut Health: Gut health is super important. A large percentage of our immune system is actually found in our gut. Unfortunately, our overuse of antibiotics and poor diets have left our guts in a mess. Well, if you want to try and restore your gut health, then consider adding a spoonful of apple cider vinegar into your daily routine.

Helps Acid Reflux: You wouldn't think that something as acidic as apple cider vinegar would help with stopping acid reflux, but it can. So the next time you feel like your chest and throat are on fire because of acid reflux, try taking a swig of apple cider vinegar.
A teaspoon or two diluted in a mug of warm water after a meal may help with your acid reflux. It's unlikely to make your condition worse.

Detoxes Body: I'm big on detoxing my body. We are constantly bombarded with chemicals in the air, through the products we use, and the food we consume. Which means, our body might need a little help with knocking some of those toxins out. You can use apple cider vinegar in the shower in areas such as your feet, hands, and armpits to help pull out toxins. Or you can add apple cider vinegar to your daily routine so it can work on toxins internally.

Helps Condition Hair: use apple cider vinegar a lot for this reason. When I finish washing my hair, I'll do an apple cider vinegar rinse. Then I'll rinse my hair again. You won't believe how soft and shiny your hair looks and feels after this. It is inexpensive, natural, and can actually help battle buildup in your hair and dandruff.

Clears Up Acne: This is another reason why I use apple cider vinegar so much. Whether you are a teenager or a woman who has hormones that get out of whack every now and then, we often have to battle acne. Well, instead of buying expensive soaps and creams, just wash your face. Then apply apple cider vinegar to your face. Finish it up by rinsing your face with cold water. It will clear up acne in no time.

Helps Cure a Cold: If you have a cold and feel like you are drowning in mucus, then take a swig of apple cider vinegar. It has properties in it that will actually help battle a cold for you. Plus, it can give your gut a boost which will also help boost your immune system that will ultimately be responsible for kicking the cold virus from your body.

Whitens Teeth: This is another one I have found to be true in my own life. I am a big believer in taking a spoonful of apple cider vinegar every day. Basically, I think if I can take one swig of something natural and it might help me in numerous ways, then why not? In the process, I've noticed that the vinegar is not just good at cleaning surfaces, but it is also great with removing stains from my teeth too.

Candida Cleanse: You can drink apple cider vinegar, and it should help get the yeast in your body back under control.

Helps with Hiccups: Take a spoonful of apple cider vinegar. It has been said to be able to calm them down.

Soothes a Sore Throat: It should come as no surprise that apple cider vinegar is also great at helping you to get over a sore throat. So since it can boost your immune system, help with a common cold, and help with other small ailments, it shouldn't seem that far off-base to think that you can pop some apple cider vinegar in some water to ease a sore throat.

Helps Leg Cramps: Apple cider vinegar is actually a great source of potassium. You've probably been told to eat a banana when you have leg cramps or to eat one before bed to avoid leg cramps in the night. Well, now you can add some apple cider vinegar to your diet to help avoid leg cramps since it will give you a solid dose of potassium.

Rids Bad Breath: This is another use for apple cider vinegar that I have found to be very true in my own experience. I began adding some apple cider vinegar to my water after talking to my mom. I'm really self-conscious about talking to people and offending them with my breath, and I would sometimes get this weird taste in my mouth that just made me feel like my breath was bad. So I told my mom about it, and she suggested adding some ACV to my water. I did, and I don't get that weird taste anymore. I feel fairly confident that apple cider vinegar helped cure any issues I may have had with bad breath.

Natural Deodorant: Again, I've found this use to be very true in my own experience. I use apple cider vinegar in the shower a lot. I use it for my hair and to detoxify. So when I detoxify my body, I apply ACV to my underarms. I still use deodorant, but I've noticed that even when I'm outside working really hard there is no foul smelling odor that comes from me. I think it has a lot to do with the use of apple cider vinegar.

Anti-Fungal: Did you know that apple cider vinegar has properties to it that makes it anti-fungal? My poor grandfather always battled a toe fungus. Now I wish I had known to tell him to skip all of the expensive creams and just try wrapping his toe in a paper bag that had been dipped in apple cider vinegar.

Balance pH: Doctors are beginning to think in order to ward off cancer, it is important to keep our bodies balanced. Meaning we shouldn't be too neutral, but we shouldn't be overly acidic either. So how do you balance your pH? One way is to add apple cider vinegar to your routine. A spoonful of it might help to balance things out for you.

Repels Fleas: A lot of insects do not like the smell of apple cider vinegar. When our youngest was smaller, he'd always get eaten by mosquitoes. It didn't matter what I put on him. Until I tried vinegar. It actually worked. Also, I used ACV to keep flies out of our chicken coop. So it isn't far-fetched to think that ACV could keep fleas off of your family pet.

Removes Warts: Warts are really annoying. They pop up when you least expect it, and it is so easy to come in contact with the virus that gives them to you. So if you have a wart that you'd like to get rid of, try soaking it repeatedly in apple cider vinegar. It might be a natural way of removing it.

Soothes a Sunburn: This has worked well in my own experience. When I was younger I 'd play out in the sun all day. Being fair skinned (and before the time that they had sunscreen stronger than a 30spf) I'd often come in sunburned. So when I had a really bad burn, I'd often put cloth that had been dampened with apple cider vinegar on my sunburn to relieve the heat and pain.

Heals Poison Ivy: This makes perfect sense when you think about it. Vinegar has the ability to sanitize, kill bacteria, and dry things out. So the next time you have poison ivy, try rubbing some apple cider vinegar on it. It might sting a little, but it will probably dry it out too.

Gets Rid of Dandruff: I already shared above that I use apple cider vinegar in my own hair. It does condition it well, stops shampoo build up, makes your hair shiny, and yes, it even removes dandruff. So if you have the little white flaky stuff in your hair, then try rinsing your hair with some ACV and see what you think.

Gives Energy: We all get lactic acid build up in our body from time to time. This can be brought on by stress or other outside factors. Unfortunately, this causes us to feel very tired or fatigued. Thankfully, apple cider vinegar contains certain amino acids that can actually break down the lactic acid build up and restore our energy.

Aids in Healing Bruises: Have you ever had a really nasty bruise? They often get ugly and discolored which makes them stand out even worse. Well, if you don't want to walk around with a nasty bruise like that then consider placing a paper towel dampened with apple cider vinegar on the bruise. It should help the bruise to fade.

Risks of Apple Cider Vinegar

Apple cider vinegar is relatively safe to consume but can cause side effects in some people.

Since apple cider vinegar’s acidity is responsible for many of its health benefits, be sure not to mix it with anything that could neutralize the acid and reduce its positive effects.

Keep in mind that vinegar’s acidity may also damage tooth enamel with regular use. Drinking through a straw and rinsing your mouth with water afterward can help prevent this.

While drinking apple cider vinegar is associated with health benefits, regularly consuming large amounts for long periods can be dangerous and may be linked to side effects, including low blood potassium levels.

If you experience uncomfortable side effects after taking apple cider vinegar, stop taking it and discuss these symptoms with a doctor.

Who should not take apple cider vinegar?

The vinegar can also interact with some drugs, such as diuretics, laxatives, and insulin. Always ask your doctor if it’s safe to use ACV with your current medications.

If you have low potassium levels (hypokalemia), too much ACV could make the condition worse. That's because large amounts can reduce potassium levels.

Avoid overusing ACV if you have kidney disease, since your kidneys might not be able to handle high levels of acid.

Does Apple Cider Vinegar Go Bad?

Because ACV is highly acidic, it stays safe to use for a very long time. But the taste and appearance can change over time, so it's best to use it within 2-3 years after you buy it.

You don't have to refrigerate it once you open it. Instead, store it in a pantry or cabinet, away from direct sunlight.

To keep it looking and tasting its best, store it in a glass or plastic container. Keep the lid on when you're not using it. And avoid letting moisture get into the container.

Takeaways

Apple cider vinegar can help manage blood sugar, improve symptoms of PCOS, and promote weight loss.

A typical dose is 1–2 tbsp. (15–30 mL) mixed with water and taken before or after meals.

Research doesn’t support claims that it can improve digestion and prevent heart disease, cancer, or infection.

Apple cider vinegar is a relatively safe supplement to consume in moderation but has not been extensively researched.

Future studies may reveal more potential uses and benefits and help clarify the most effective dosages.

Apple cider vinegar is a food ingredient that has long been used as a folk remedy. It contains modest amounts of probiotics, bacteria-killing acetic acid, and antioxidants. Some studies have found it may help people lose weight and lower their blood sugar and cholesterol levels. But we need more good-quality research into these and other potential health benefits.