8 Advantages of Apple Cider Vinegar and 2 Possible Drawbacks

Is there any natural remedy more popular than taking a shot of apple cider vinegar? Apple cider vinegar – or ACV for short – has become popular with those looking to support their health, for its potential effects on weight control, gut health and more. Apple cider vinegar was once primarily used as an acidic ingredient in dressings or marinades or a natural household cleaner, but has now made a name for itself in the health world. Because of this, we wanted to make sure we did a deep dive into its health benefits.

If you’re jumping on the “daily dose of ACV” bandwagon and wondering what effects you can expect to see, keep reading to learn what happens to your body when you drink apple cider vinegar. We’ll review the pros and cons of apple cider vinegar, highlighting findings from scientific studies and insights from registered dietitians. Additionally, we’ll include some dietitian-recommended tips on the best ways to consume apple cider vinegar. Read on and then check out the 10 best probiotic drinks for gut health.

What is apple cider vinegar?

Apple cider vinegar is a type of vinegar made from fermented apples. The process is quite simple: crush the apples, press them and then ferment them twice.

This vinegar is often used as an ingredient in salad dressings or marinades, added to water or other beverages, or taken by the tablespoon or shot for its health benefits.

A popular choice for health enthusiasts is raw ACV, which contains the “mother,” a mixture of yeast and bacteria formed during the fermentation process. This raw, unfiltered version is believed to provide more health benefits than filtered varieties.

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Apple Cider Vinegar Nutrition

According to USDA Nutrition Databaseone tablespoon serving of ACV contains the following:

There are not many micronutrients in apple cider vinegar, but one of the most important active compounds is acetic acid, which contributes to many of ACV’s health benefits. Cider vinegar also contains natural probiotics which can help improve the health of your gut microbiome and antioxidants known to prevent age-related cell damage.

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The benefits of apple cider vinegar

Balances blood sugar levels

Fasting blood sugar refers to the blood sugar levels in the body during a state of fasting. Some data suggests that consumption of apple cider vinegar “may have positive effects on fasting blood sugar, particularly in those with higher blood sugar,” shares Amanda Sauceda, MS, RD. In fact, the results of a systematic review and meta-analysis showed that ACV consumption significantly reduced fasting blood sugar levels when consumed for more than eight weeks.

“It’s thought that ACV can help improve blood sugar by helping the body use glucose more efficiently and also delay how quickly the stomach empties after eating,” adds Sauceda.

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Supports healthy cholesterol levels

ACV consumption significantly reduced serum total cholesterol and increased HDL “good” cholesterol in some populations, according to results of data published in BMC Complementary Medicine and Therapies. A recent study published in British Medical Journal also found that daily doses of ACV could lower cholesterol, as well as lower weight, body fat, and waist circumference in Lebanese teenagers and young adults.

Of course, this natural remedy should be practiced in conjunction with following a heart-healthy diet if your goal is to have healthy cholesterol levels.

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Helps to lose weight

Taking apple cider vinegar every day does not guarantee instant weight loss, especially if you don’t also exercise or follow a healthy diet. However, if a well-balanced, healthy diet and consistent exercise routine are embedded in your lifestyle, adding some ACV to your weight loss efforts can help. According to the results of a study 2021 study published in International Journal of Exercise Sciencefor those supplemented for four days with either 30 milliliters of apple cider vinegar or a placebo, ACV supplementation was linked to significant reductions in body weight and body fat.

The British Medical Journal The study we mentioned earlier regarding cholesterol also showed that regular consumption of apple cider vinegar can help reduce body fat and improve weight loss.

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Improves nutrient absorption

People often debate the digestive benefits of apple cider vinegar, which is largely due to the fact that vinegar is acidic. As such, its acidity can help improve and support high-quality digestion, according to research published in Fish physiology and biochemistry.

“The acetic acid in apple cider vinegar can stimulate the production of digestive enzymes, which can aid in the breakdown and absorption of nutrients from food,” explains Wan Na Chun, MPH, RDof One Pot Wellness.

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Helps reduce appetite

According to some research, incorporating apple cider vinegar into your daily routine can actually help you feel fuller.

A French study 2016 used rats found that metabolic disturbances caused by a high-fat diet were counteracted by taking apple cider vinegar, which was found to have a satiating effect. Researchers found that adding ACV to some rats’ high-fat diets significantly reduced the animals’ food intake. In other words, it can’t hurt to throw a tablespoon or two of these calorie-, fat-, and sugar-free things into your next salad dressing, sauce, or smoothie.

The British Medical Journal also found that one of the reasons ACV showed promising results with weight loss was its ability to slow gastric emptying and reduce appetite.

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May help reduce inflammation

There is no shortage of environmental, dietary, and internal factors that contribute to high levels of inflammation in your body. Inflammation is when your body’s immune system kicks into overdrive, fending off free radicals that can cause repeated, chronic oxidative stress in your body. The results of living with inflammation vary from weight gain to mood problems. And even worse, being overweight can also contribute to increased levels of oxidative stress.

Taking an apple cider vinegar supplement may help. A 2018 Journal of Medicinal Food animal studies showed that ACV can suppress obesity-induced oxidative stress. Scientists believe that ACV regulates the body’s antioxidant defense system. Obese rats given a daily dose of ACV showed reduced cholesterol, triglycerides and oxidative stress in as little as six weeks.

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Can relieve heartburn

While it sounds counterintuitive for vinegar to help with heartburn, it may offer some support. Believe it or not, some people experience heartburn due to they produce too little stomach acid. So introducing acid into this environment can provide some relief.

A study showed that chewing gum made with apple cider vinegar, licorice extract, and papain (an enzyme found in papaya) effectively reduced heartburn and acid reflux, but because ACV was combined with other ingredients, the researchers cannot conclude that it was the cause of the relief.

Although evidence linking ACV to heartburn is sparse, it’s unlikely to cause any long-term harm, especially if your health care provider says it’s an appropriate home remedy.

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Can freshen the breath

One benefit you might not expect is that regular consumption of ACV may actually freshen your breath!

Bad breath can be caused by bacteria living in the mouth. And then vinegar is an antibacterial agentconsuming it can help offer some relief in that area. The acidity can create an environment that is not friendly to superbugs.

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Potential Adverse Effects of Consuming Apple Cider Vinegar

It can cause erosion of tooth enamel.

As we mentioned earlier, apple cider vinegar contains acetic acid, and drinks that contain high amounts of acid can damage your tooth enamel over time. For example, a lab study published in Clinical laboratory found that ACV consumption could possibly lead to the loss of minerals in the teeth, leading to enamel damage.

If you are going to consume apple cider vinegar regularly, make sure you dilute it with water first.

You may feel nauseous.

We have previously noted research that supports the claim of ACV’s benefits on digestion and loss of appetitehowever, there is a potential digestive-related downside to consuming this vinegar.

According to a small study published in International Journal of ObesityAlthough apple cider vinegar was found to reduce appetite in study patients, many of them also experienced nausea when drinking it.

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How to consume apple cider vinegar for optimal results

We spoke with a registered dietitian Lisa Young, PhD, RDNfor some helpful tips on the best ways you can start adding ACV to your regular routine! Young suggests the following tips:

• Dilute it: Mix 1-2 tablespoons of ACV in a large glass of water as undiluted ACV can damage your tooth enamel and irritate your throat.
• Add honey or lemon: A spoonful of honey or lemon juice can improve the taste and provide extra nutrients.
• Use it in salad dressings: Use ACV in homemade dressings with olive oil, herbs and spices.
• Cook with it: Add a small amount to soups, stews and marinades for a tangy flavor.
• Add it to your smoothies: Include a splash of ACV in your morning smoothie for an extra health boost. You won’t even taste it.

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