Apple Cider Vinegar: Top Health Benefits

Apple Cider Vinegar: Top Health Benefits. is made by fermenting the juice of crushed apples. Human studies on apple cider vinegar’s health benefits are limited. It’s important to talk to a healthcare provider about using apple cider vinegar to treat any condition. 

1. Aids in Weight Management 

Apple cider vinegar may help manage weight. In a small study, 39 people cut out 250 calories per day from their diet for 12 weeks. Some participants also consumed 1 ounce of apple cider vinegar daily, which helped reduce:¹ 

• Body weight
• Body mass index (BMI)
• Hip measurements
• Visceral fat, which is deep, internal belly fat
• Appetite

Maintaining the body weight you and a healthcare provider have deemed best for you can reduce the risk of several conditions. Obesity is a risk factor for hypertension (high blood pressure), type 2 diabetes, heart disease, and cancer.

2. Has Been Shown To Kill Germs

All types of vinegar contain acetic acid, which is a byproduct of fermentation. Acetic acid gives apple cider vinegar its strong, sour aroma and flavor.⁵ It also has antifungal and antibacterial properties, which makes apple cider vinegar a natural disinfectant. 

Test tube studies have found that apple cider vinegar helps kill germs like Escherichia coli, Staphylococcus aureus (staph), and the yeast Candida albicans. These are germs that can cause illness and complications if they infect you.

3. Helps Manage Type 2 Diabetes

Some evidence suggests that apple cider vinegar helps manage type 2 diabetes. In one study, 110 people with type 2 diabetes took a placebo or a one-half ounce of apple cider vinegar with a 7-ounce glass of water during dinner for three months.

Those who had apple cider vinegar with water had reductions in fasting blood glucose (sugar) and hemoglobin A1C (HbA1C). This group also had reduced waist and hip measurements, which decreased the risk of diabetes.

4. May Improve Heart Health

Total cholesterol is the amount of low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, and triglycerides in your blood. LDL cholesterol is known as the “bad” cholesterol, HDL is the “good” cholesterol, and triglycerides are a type of fat.

High levels of total cholesterol, LDL cholesterol, or triglycerides can raise heart disease risk. High levels of HDL cholesterol can support heart health.

5. Might Improve Varicose Veins

Applying apple cider vinegar to the skin can reduce the appearance of varicose veins. In one study, people who applied apple cider vinegar to varicose veins on their legs had reductions in symptoms like. 

• Anxiety about the appearance of varicose veins
• Cramps
• Itching
• Pain
• Swelling

These improvements can benefit a person’s quality of life. Reducing painful symptoms can increase mobility and improve sleep quality. 

The participants also had no adverse side effects. However, apple cider vinegar can potentially be unsafe. It might cause chemical burns in some people.

What Is Apple Cider Vinegar? 

Apple Cider Vinegar: Top Health Benefits. 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.

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.

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. 

What Are Other Uses for Apple Cider Vinegar?

People also use apple cider vinegar for purposes that haven’t been researched much or haven’t been shown to be effective. Some of these uses include:

Lower blood pressure. One study in rats suggests that ACV could help with high blood pressure, but no studies involving humans back this up. High blood pressure can be a serious condition, so medical treatment and a healthy lifestyle are essential.

Ease acid reflux. Many people swear by ACV as a remedy for heartburn and acid reflux. But there’s no research to prove it works for those conditions. Ask your doctor if you could try it to ease your discomfort. Start with small amounts, diluted in water.

Provide eczema relief. Some people with eczema use it to ease their skin symptoms. But some studies reported that it had little effect and irritated some people’s skin. Ask your dermatologist if it’s OK for you to try it.

Kill germs. There’s some evidence that ACV (along with lemon juice) can keep bacteria like salmonella from growing on salad greens. But it doesn’t protect wounds against infection.

Improve hair health. Some people use it as a hair rinse to ease dandruff or remove product buildup. There’s no proof it works for these things. But it does contain things that fight bacteria and fungi, which could promote hair health.

Aiding weight loss

Again, a few small studies suggest that apple cider vinegar may help with weight loss.

For example, one study found that people who consumed apple cider vinegar and a low calorie diet lost more weight than those who followed the diet alone.

After 12 weeks of consuming 30 milliliters of apple cider vinegar daily, participants had lower body mass index and less belly fat. They reported a smaller appetite than those who did not take the vinegar.

Cholesterol and triglycerides

High triglyceride and cholesterol levels can increase a person’s risk of heart attack and stroke. Also, a high total cholesterol level raises the risk of heart problems.

Some evidence suggests that apple cider vinegar could help lower total cholesterol and triglycerides.

A 12-week study investigated the effects of apple cider vinegar on people on a low calorie diet. The researchers found that participants who took apple cider vinegar lost more weight than those who took a placebo and had lower triglycerides and total cholesterol.

The people who took apple cider vinegar also had significantly raised levels of high-density lipoprotein (HDL) cholesterol. Doctors sometimes refer to HDL cholesterol as “good cholesterol” because it can help lower the risk of heart problems.

Antifungal properties

Fungal infections can range from minor problems to life threatening issues. Most commonly, people get fungal infections in the mouth, throat, and vagina.

People with type 2 diabetes may be at a higher risk of developing fungal infections, especially if they are not controlling their blood sugar levels well.

Candida albicans is a common cause of fungal infections in humans. Candida infections can be long-lasting in some people and may become resistant to antifungal drugs.

Some researchTrusted Source suggests that apple cider vinegar may have potential as an antifungal treatment. In a case reportTrusted Source, a woman had chronic vaginal Candida for five years that did not respond to treatment. Applying apple cider vinegar cleared up the fungal infection.

However, no clinical trials have confirmed these results, and apple cider vinegar should not be used to treat fungal infections unless prescribed by a doctor.

Hair and skin care

Many people use apple cider vinegar as a hair rinse to help improve shine and smoothness. While no studies have confirmed these benefits, the acidic nature of vinegar may lend itself to hair use.

Some people use apple cider vinegar as a skin toner or acne treatment, but no scientific studies support these uses.

Liver and kidney

Some researchTrusted Source in rats and other test tube studies have found that apple cider vinegar may protect against toxicity in the kidneys. Other studiesTrusted Source have also found it may protect against liver cell damage and have powerful antioxidant properties. Further human research is necessary.

Side effects of apple cider vinegar

According to the United States National Capital Poison Center (NCPC), applying vinegar directly to the skin can cause burns and irritation. The NCPC lists several reports of people requiring medical treatment after experiencing serious burns from applying vinegar, including apple cider vinegar, to the skin for long periods.

Tooth enamel is the hard outer surface of teeth. A person can wear down tooth enamel through excessive and harsh brushing. Consuming too many acidic foods and beverages can alsoTrusted Source cause damage.

Once tooth enamel wears down, it does not grow back. Weakened or missing enamel leaves teeth prone to cavities and sensitivity.

Because it is acidic, regularly consuming undiluted apple cider vinegar by mouth can weaken tooth enamel. The acid in apple cider vinegar can also be irritating or damaging to the throat when taken frequently.

Apple cider vinegar can also burn and irritate the eyes, so people should use caution when applying it to the face, hair, and scalp. The NCPC does not recommend using vinegar to treat wounds.

Here are five frequently asked questions (FAQs) about Apple Cider Vinegar’s top health benefits: