5 Health Benefits of Apple Cider Vinegar

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So, you’ve probably heard the buzz about the health benefits of apple cider vinegar, but let’s cut through the noise and get down to the facts.

In essence, the probiotics, acetic acid, and nutrients packed into ACV are said to be the magic behind its health perks.

Some claim it can alleviate acid reflux, which seems counterintuitive at first. Acid on acid? I’ve tried it on those occasions and it made things worse for me.

You’ll see lots of other claims about the health benefits of apple cider vinegar and not too many can hold water.

Most are either unexplored or debunked, leaving us with just a couple of potential areas where ACV might have a slight impact—blood sugar regulation and cholesterol maintenance.

Note: This is not intended to be medical advice, but it is supported by research. Be sure to consult with your doctor.

What Are The Health Benefits of Apple Cider Vinegar?

At its core, the supposed magic of apple cider vinegar or ACV lies in its probiotics, acetic acid, and nutrient-rich composition.

It all boils down to the process of making it — crushing apples, mixing them with yeast and sugar, letting natural bacteria and yeast do their thing, turning the sugars into alcohol, and eventually into acetic acid.

The acetic acid can kill harmful bacteria, the natural probiotics give you a happy gut, and antioxidants shield your cells from damage.

So the claims remain and the popularity of ACV is rising. Just look at some of the top-selling apple cider vinegar products on Amazon. But what are the real health benefits of apple cider vinegar? Let’s take a look.

Weight Loss

This claim is a bit murky. While some suggest ACV as a weight-loss aid, concrete evidence is lacking. It may have some impact, but it’s certainly not a magic solution.

According to the University of Chicago Medicine, ACV may have a modest effect on weight loss, but don’t get rid of your gym membership. Keep in mind that the people in this study were on a calorie-restricted diet and they exercised. The researchers argued that ACV affects weight by lowering one’s appetite.

While some advocates claim ACV’s ability to aid weight loss, scientific evidence supporting this assertion is inconclusive. Although it may contribute to weight management in some individuals, it should not be considered a standalone solution.

Fact: A balanced diet and regular exercise remain the standard for effective and sustainable weight loss.

High Blood Pressure

Although there’s speculation about ACV playing a role in blood pressure regulation you should consult with your doctor. It’s essential to approach this claim with caution, as high blood pressure management should involve your healthcare provider.

This study published in Science Direct suggests that having 30 ml of vinegar per day could potentially lower both systolic and diastolic blood pressure.

The insights gained from such research could be beneficial not only for hypertensive patients but also for clinicians looking to recommend vinegar as part of a dietary approach to enhance blood pressure control. Individuals with hypertension should exercise caution and not solely depend on ACV for managing their condition.

Fact: Adopting a comprehensive approach, including a heart-healthy diet and lifestyle, is essential in addressing high blood pressure effectively.

Acid Reflux

If acid reflux is a frequent visitor, ACV might be suggested as a remedy. According to the Cleveland Clinic gastroesophageal reflux disease, GERD, acid reflux — no matter what you call it, is unpleasant. And if it happens to you on the regular, you’re probably desperate for a remedy.

Apple cider vinegar is a popular home remedy for acid reflux, with many people vouching for its effectiveness. The theory behind this remedy is that apple cider vinegar, being a probiotic, can introduce beneficial (“good”) bacteria into the gut, leading to digestive balance that can reduce the symptoms of GERD.

As I mentioned earlier, it’s never worked for me, but if your doctor recommends it best of luck!

Diabetes & Blood Sugar

While ACV won’t work cure diabetes, it might have a moderate effect on lowering blood glucose levels, making it a potential addition to a diabetes treatment plan.

Research indicates that ACV may have a modest impact on blood sugar levels. A small study, involving a meal followed by either ACV or a placebo, demonstrated a slight reduction in post-meal blood glucose levels.

In the study, conducted by the National Institute of Health (NIH), ACV seems to help in improving fasting blood sugar levels. The study suggests that ACV might delay the emptying of the stomach, enhance how cells use glucose, and influence insulin secretion, all contributing to better blood sugar control.

This effect was more noticeable when people consumed ACV for more than 8 weeks. However, it didn’t show a significant impact on non-diabetic individuals.

While this suggests a potential role in blood sugar regulation, it’s crucial to clarify that ACV is not a cure for diabetes.

Fact: Individuals with diabetes should approach it as a supplemental component within their treatment plan, ensuring they consult with healthcare professionals.

Cholesterol

The same study by NIH suggests ACV might also have a positive effect on cholesterol levels, especially in people with type 2 diabetes.

Certain studies suggest a potential positive impact of ACV on cholesterol levels, specifically concerning high-density lipoprotein (HDL), often referred to as the “good” cholesterol.

However, these effects are minimal, and ACV has shown no significant influence on low-density lipoprotein (LDL), the “bad” cholesterol. As such, while ACV may have some role in supporting cardiovascular health, it should not be relied upon as the sole strategy for managing cholesterol levels.

Possible Side Effects of Apple Cider Vinegar

Now, before you start chugging ACV, let’s address some potential downsides. The acid in ACV can erode tooth enamel, so a water chaser might be a smart move.

Folks with acid reflux might want to proceed with caution. And for those with chronic kidney disease, the excess acid load might pose a challenge for your kidneys.

Keep in mind, ACV isn’t a replacement for a healthy lifestyle. While it may offer some benefits, we are far from claiming it as a miracle cure.

In the grand scheme of things, ACV might have its perks, but like any health trend, more research is needed to separate fact from fiction.

So, embrace it wisely, dilute it, and don’t expect it to be a silver bullet for all your health concerns. Always consult with healthcare professionals, particularly if you have existing health conditions, to ensure that any additions to your wellness regimen align with your overall health goals.

Information is meant to be accurate and educational and not intended to be legal, medical or financial advice. Be sure to do your own research and contact a professional for help. Our site is free to use, but we may receive a commission from our partners & advertisers at no additional cost to you. Read our disclosure for more information.

Ted McNeil

Licensed insurance broker helping individuals, families and small business owners get affordable benefits.