Wellness in a Bottle: How to Maximize the Health Benefits of Apple Cider Vinegar

Vinegar has been used for thousands of years for everything from pickling and preserving to medicine. Right now, the spotlight is on the antimicrobial and antioxidant properties of apple cider vinegar. These features can improve your health and, as a bonus, help with cleaning around the house.

Before turning to apple cider vinegar, you should first know the proper dosage, benefits, and some risks.

What is Apple Cider Vinegar or ACV?

When you combine apples, sugar and yeast and let it ferment, it is created apple cider vinegar. Over several weeks, the yeast will digest the sugar to make alcohol. Once this happens, the natural bacteria will convert the alcohol into acetic acid, which is where the sharp smell and taste of apple cider vinegar comes from.

You have two options when buying apple cider vinegar: filtered and pasteurized or raw and unfiltered. The cloudy sediment that collects at the bottom of the bottle is the “mother” which is a combination of bacteria and yeast. Some speculate that the mother is what provides the health benefits, as it contains traces of healthy bacteria and probiotics.

Apple cider vinegar can be used in the kitchen, around the home and for your health as:

• Deodorant
• Preservative
• Dressing or vinaigrette
• Cleaner
• Facial tonic
• The marina
• Washing fruits and vegetables
• Detergent for cleaning prostheses
• Hair rinse
• Dandruff treatment
• Weed killer
• Mouthwash

4 Apple Cider Vinegar Health Benefits You Should Know

Although more research is needed, several small and medium-sized studies show the benefits of apple cider vinegar for some health problems and as a potential weight loss aid.

1. May help control blood sugar and diabetes

Until 95% of diabetics have type 2 diabetesaccording to the Centers for Disease Control and Prevention. Type 2 diabetes results from insulin resistance, which is “when cells in the body don’t respond properly to insulin, leading to elevated levels of sugar or glucose in the blood,” according to Amelia Youregistered dietitian and diabetes educator in New York.

Even if you don’t have diabetes, it’s best to keep your blood sugar levels in the normal range. Studies show that apple cider vinegar can improving insulin response and lower blood sugar levels after eating.

Consuming apple cider vinegar before bed has also been proven lowering fasting blood sugar after waking up. Be sure to talk to your doctor before consuming ACV if you have diabetes, especially if you are taking medication for potential side effects.

“ACV alone will not lower blood sugar levels and should not be considered a substitute for diabetes medications,” Thi states.

Read more: The Atlantic Diet: Why Eating Whole, Local Foods Can Improve Your Health

2. Kills harmful bacteria

Those who want to preserve food naturally may consider using apple cider vinegar. This is known pathogen killerwhich includes germs like staph and candida.

Vinegar is a popular preservative in Korea because it can prevent E. coli and norovirus from cultivation in food. E. coli can cause food poisoning when consumed, but the bactericidal effects of the acetic acid in apple cider vinegar can prevent it from occurring.

Read more: 12 Best Probiotic Foods to Eat for Gut Health

3. May cause weight loss

Another benefit of apple cider vinegar that can be helpful is its ability to help with weight loss. When taken before or during a meal, ACV has been shown to help with satiety (feeling full).

In one study, participants ate approx 200 to 275 calories less when apple cider vinegar is combined with food. Over three months, participants taking one to two tablespoons of ACV per day saw up to 3.7 pounds of weight loss and reducing body fat.

4. May improve cholesterol levels

High cholesterol and triglyceride levels can increase the risk of heart disease.

Incorporating up to an ounce of apple cider vinegar into your day, along with a lower-calorie diet, can lowers total cholesterol and triglycerides while raising HDL “good” cholesterol.

People with type 2 diabetes can also see positive results on total cholesterol and triglyceride levels when they add half an ounce of ACV to their diet.

Read more: 7 Money Saving Tips for Eating Healthy on a Budget

Potential Side Effects of Apple Cider Vinegar to Watch Out for

While there are benefits to using apple cider vinegar, there are also downsides potential side effects to consider. High acidity can strip tooth enamel that won’t come back once it’s gone. It can cause damage to the esophagus or throat if you drink it undiluted.

Here are some other potential side effects of apple cider vinegar:

• May cause hypokalemia (low potassium levels)
• May interact with diuretics, insulin, and other medications
• May cause nausea or vomiting
• It can weaken tooth enamel
• It can cause burns to the esophagus (throat) or ulcers when consumed in excess

Washing it down with water or juice not only makes ACV more palatable, but it can also reduce the risk of damage to your throat and teeth. Combining one or two tablespoons can, too cures an upset stomach.

Marissa MooreMBA, RDN, LD, registered dietitian and nutritionist, also advises, “It’s important to remember that no food is a silver bullet. If you decide to include apple cider vinegar, do so safely and with a focus on maintaining a balanced whole diet for your overall health and well-being.”

How Much Apple Cider Vinegar Should You Drink a Day?

The dosage of apple cider vinegar depends on the reason you are using it. In general, Ti states, “I recommend 1 teaspoon to a tablespoon of ACV diluted in 6-8 ounces of warm water before meals.”

If you want to drink it, dilute it with water or your favorite juice or tea. You can also eat it by incorporating it into your favorite foods, especially in dressings, vinaigrettes, and even when making your own mayonnaise.

There are also many ready-made ones apple cider vinegar drinks there, which can make ACV taste better. You can find these drinks from brands like Bragg, Poppi, Remedy, and Sidekick Sodas. Local health food stores and even grocery stores may carry these, so be careful if you’re interested in apple cider vinegar drinks.

You can also add a cup or two to the bath for skin problems. Mixing a tablespoon of ACV with a glass of water and then soaking gauze or cotton in the solution can make a wet poultice.

To use apple cider vinegar as a hair rinse, mix up to two tablespoons with a cup of water, then pour over hair after shampooing. Wait five minutes, then rinse. It can be drying, so use sparingly. ACV can also irritate the scalp, so a weaker dilution may be better.

Bottom row

Some studies have found the benefits of apple cider vinegar, but we need more research to definitively prove how beneficial ACV is. It can help with weight loss, control type 2 diabetes, blood sugar and cholesterol, and can also prevent harmful bacteria from growing on food. Drinking undiluted apple cider vinegar can cause tooth enamel erosion or throat damage. Mixing ACV with water or juice before consumption can prevent damage to the teeth and throat. As with any natural remedy, talk to your doctor before trying apple cider vinegar and do a skin test before using it on your skin.

“Remember that the benefits of adopting an overall healthy lifestyle (eg, a nutritious and balanced diet, adequate hydration, regular physical activity/movement, good sleep, stress management, etc.) far outweigh these of any single food, beverage or supplement,” concludes Tee. “There is no quick fix and ACV is definitely not a miracle solution!”