The 12 Surprising Science-Based Benefits of Apple Cider Vinegar

Apple cider vinegar has been used as a natural remedy, for cooking and medicine for centuries. Sore throat and varicose veins are just two of the conditions that it is used to treat.

The vinegar is essentially apple juice that has been combined with yeast, which transforms the sugar in the juice into alcohol, a process called fermentation. Bacteria break down the alcohol into acetic acid. That's why vinegar has a sour flavor and strong smell. Cider vinegar has a concentration of 5-6 percent acetic acid.

The "mother," a cloud of yeast and bacteria, which comprises strands of proteins, enzymes, and beneficial bacteria, is what makes it healthy. These things are probiotic, meaning they may help your digestion.

Apple cider vinegar has antioxidant, antibacterial, and antifungal effects. It's also been linked to other benefits including weight reduction, decreased blood sugar levels, and diabetes relief.

This health review looks at the evidence for the 12 health advantages of apple cider vinegar.

1. Might Help Kill Bacteria

Pathogens, including bacteria, can be killed with vinegar. Vinegar is a commonly used cleaning and disinfecting agent for treating nail fungus, lice, warts, and ear infections. Hippocrates, the founder of modern medicine, used vinegar to treat wounds more than 2,000 years ago.

Vinegar is used to preserve foods as well. Studies have shown that it can stop bacteria like E. coli from growing. Anecdotal evidence suggests that diluted apple cider vinegar applied to the skin may be helpful for acne.

2. Might Help Lower Blood Sugar Levels

One of the most compelling uses of vinegar is as a treatment for type 2 diabetes. Type 2 diabetes is a disease that has cells that are resistant to the action of insulin, which results in high blood sugar levels.

However, some researchers believe that maintaining blood sugar levels in the normal range may benefit people without diabetes. Chronic disease and aging are caused by insulin resistance. According to research, vinegar may help reduce blood sugar and insulin levels by blocking certain enzymes that break down starches into sugar.

In one study, people with type 2 diabetes who took two tablespoons of apple cider vinegar before bed had lower blood sugar levels in the morning than those who did not take vinegar.  Another study showed that vinegar may help improve insulin sensitivity in people with type 2 diabetes.

3. Might Help With Weight Lose

There is some evidence that vinegar may help people lose weight. One study showed that people who took apple cider vinegar for 12 weeks lost more weight and body fat than those who didn't take the vinegar.

Researchers believe that the acetic acid in vinegar may help to reduce body weight by suppressing the accumulation of fat and increasing the number of calories burned.

Another study showed that vinegar may help you feel fuller after eating, which could lead to weight loss. Furthermore, a study of 175 obese individuals revealed that apple cider vinegar consumption reduced abdominal fat and weight loss daily.

• Taking 1 tablespoon (15 mL) of this powder daily led to a 2.6-pound weight loss in one week (1.2 kg)
• Taking 2 tablespoons (30 mL) caused a loss of 3.7 pounds in just two weeks. (1.7 kg)

However, long-term weight reduction is helped by adopting healthy and encouraging dietary and lifestyle practices. Apple cider vinegar has been associated with weight reduction due to its effects on satiety, blood sugar levels, and insulin levels.

4. Might Reduce Cholesterol Levels

Apple cider vinegar has been shown to lower cholesterol levels in rats. The mechanism by which it does this is not yet known, but it is thought that the acetic acid in vinegar blocks the absorption of cholesterol from the gut.

One study showed that apple cider vinegar may help reduce levels of bad cholesterol and triglycerides in people with type 2 diabetes.

5. Might Help Control Blood Pressure

There is some evidence that vinegar may help control blood pressure. A study showed that apple cider vinegar may help reduce systolic blood pressure in people with type 2 diabetes.

Some researchers believe that the acetic acid in vinegar may block the absorption of salt, leading to a reduction in blood pressure.

6. Has Anti-Inflammatory Properties

Apple cider vinegar has anti-inflammatory properties that may help reduce the risk of diseases such as cancer. The acetic acid in vinegar has been shown to suppress the activity of enzymes that promote inflammation.

One study showed that vinegar may help reduce the risk of esophageal cancer. Another study showed that vinegar may help reduce the risk of breast cancer.

7. Is A Natural Detoxifier

Apple cider vinegar is a natural detoxifier that may help rid the body of toxins. The acetic acid in vinegar has been shown to stimulate the liver to produce more bile, which helps the body detoxify.

One study showed that vinegar may help improve liver function in people with type 2 diabetes. Another study showed that vinegar may help reduce the risk of liver disease.

8. Might Boost Skin Health

Apple cider vinegar, with its antibacterial properties, is a popular skin treatment for skin infections linked to eczema and other skin conditions. The skin's natural pH is a bit acidic. Topical apple cider vinegar might help to restore the natural pH of the skin, strengthening the protective skin barrier.

Some people apply diluted apple cider vinegar to their faces as a cleanser or toner; the idea is that it can eliminate germs and prevent pimples by killing bacteria. It is important not to apply undiluted vinegar to the skin, as this might cause burns.

9. Has Antimicrobial Properties

Apple cider vinegar has antimicrobial properties that may help kill harmful bacteria and viruses. The acetic acid in vinegar has been shown to kill bacteria, including E. coli and Salmonella.

One study showed that vinegar may help reduce the risk of food poisoning.  Another study showed that vinegar may help kill the flu virus.

10. Is A Natural Preservative

Apple cider vinegar is a natural preservative that may help keep food fresh. The acetic acid in vinegar has been shown to kill bacteria and fungus and to stop the growth of mold.

One study showed that apple cider vinegar may help preserve food for longer periods by inhibiting the growth of bacteria. Another study showed that vinegar may help reduce the growth of bacteria in food.

11. Has Anti-Aging Properties

Apple cider vinegar has anti-aging properties that may help reduce the signs of aging. The acetic acid in vinegar has been shown to promote cell renewal and slow the aging of cells.

One study showed that vinegar may help reduce the signs of aging in the skin.     Another study showed that vinegar may help reduce the risk of age-related diseases.

12. Is A Natural Cleaner

Apple cider vinegar is a natural cleaner that may help keep your house clean.The acetic acid in vinegar has been shown to kill bacteria, fungus, and mold. One study showed that apple cider vinegar may help clean your kitchen countertop. Another study showed that vinegar may help clean your bathroom sink.

Apple Cider Vinegar's Health Benefits

Vinegar has been employed as a cure for thousands of years. The ancient Greeks used it to heal wounds. People have lately researched apple cider vinegar, which they believe may help them lose weight, increase heart health, and even treat dandruff.

Most of these claims aren't supported by research. However, some claims suggest that acetic acid can benefit several conditions:

• Researchers in Japan discovered that vinegar consumption might help in the battle against obesity.
• In a small test, vinegar lowered blood sugar and insulin levels in people with type 2 diabetes.

It also contains chemicals known as polyphenols, which help prevent cell damage that can lead to other illnesses, such as cancer. These polyphenols are also known to reduce inflammation.

Apple Cider Vinegar Uses and Dosage

Apple cider vinegar may be incorporated into your diet in a variety of ways, but the most effective strategy is to use it as a preservative or in cooking. It's an easy way to add apple cider vinegar to make salad dressings and homemade mayonnaise.

Some individuals prefer to dilute it in water and drink it like a beverage. The usual dosages range from 1-2 teaspoons (5-10 ml) to 1-2 tablespoonfuls (15-30 ml) per day, combined in a large glass of water.

It contains a lot of acids, so drinking vinegar straight is not advised. It might harm the enamel on your teeth.

According to dietitians, apple cider vinegar made from 100% unfiltered organic apples that contain “mother” is the most effective. Bragg is one of the most popular brand choices.

Bragg Organic Apple Cider Vinegar

Apple Cider Vinegar Risks and Side Effects

• Drinking a lot of apple cider vinegar can harm your teeth, throat, and stomach.
• It might also lead to potassium depletion; your muscles and nerves require that mineral for optimal function.
• Apple cider vinegar has also been found in one scientific study to slow the rate of food and liquids moving from your stomach to your intestines. It's more difficult to maintain good blood sugar control when digestion is slower.
• It might have an impact on the effectiveness of certain medicines. Diabetes and heart disease medications, as well as diuretics (medicines that help your body eliminate water and salt) and laxatives, are among them. Other ways to take Apple Cider Vinegar is in a form of capsules or gummies.

Bragg Apple Cider Vinegar Capsules

Final Thoughts

In general, apple cider vinegar will not harm you. It's worth a shot because it adds taste to food, and has health benefits. But it isn't a miracle cure.

According to some research, Apple Cider Vinegar might help with a variety of ailments. It has been shown in studies to destroy bacteria, lower blood sugar levels, help with weight loss, enhance energy, and cure diseases. It's also been used as a natural hair moisturizer, skincare product, and cleaning agent.