6 Health Benefits of Apple

Cider Vinegar, Backed by

Science
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Apple cider vinegar is the most popular type of vinegar in the natural health community.

It is claimed to lead to all sorts of benefits, many of which are supported by science.

This includes weight loss, reduced cholesterol, lower blood sugar levels and improved
symptoms of diabetes.

It is also an ancient folk remedy, and has been used for various household and cooking
purposes.

Here are 6 health benefits of apple cider vinegar that are supported by scientific research.

1. High in Acetic Acid, With Potent

Biological Effects
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Apple cider vinegar is made in a two-step process, related to how alcohol is made (1Trusted
Source).

The first step exposes crushed apples (or apple cider) to yeast, which ferment the sugars
and turn them into alcohol.

In the second step, bacteria are added to the alcohol solution, which further ferment the
alcohol and turn it into acetic acid — the main active compound in vinegar.
In French, the word "vinegar" actually means "sour wine."

Organic, unfiltered apple cider vinegar (like Bragg's) also contains "mother," strands of
proteins, enzymes and friendly bacteria that give the product a murky appearance.

Some people believe that the "mother" is responsible for most of the health benefits,
although there are currently no studies to support this.

Apple cider vinegar only contains about three calories per tablespoon, which is very low.

There are not many vitamins or minerals in it, but it does contain a small amount of
potassium. Quality apple cider vinegar also contains some amino acids and antioxidants.

SUMMARYApple cider vinegar is made by fermenting the sugar from apples. This turns
them into acetic acid, which is the active ingredient in vinegar.

2. Can Kill Many Types of Harmful

Bacteria
Vinegar can help kill pathogens, including bacteria (2Trusted Source).

It has traditionally been used for cleaning and disinfecting, treating nail fungus, lice, warts
and ear infections.

Hippocrates, the father of modern medicine, used vinegar for wound cleaning over two
thousand years ago.

Vinegar has also been used as a food preservative, and studies show that it inhibits
bacteria (like E. coli) from growing in food and spoiling it (2Trusted Source, 3Trusted
Source, 4Trusted Source).

If you're looking for a natural way to preserve your food, then apple cider vinegar could be
highly useful.

There have also been anecdotal reports of diluted apple cider vinegar helping with
acne when applied to the skin, but I didn't find any strong research to confirm this.
SUMMARYThe main substance in vinegar, acetic acid, can kill harmful bacteria or prevent
them from multiplying. It has a history of use as a disinfectant and natural preservative.

3. Lowers Blood Sugar Levels and

Fights Diabetes
By far, the most successful application of vinegar to date is in patients with type 2 diabetes.

Type 2 diabetes is characterized by high blood sugar levels, either because of insulin
resistance or an inability to produce insulin (5Trusted Source).

However, high blood sugar can also be a problem in people who don't have diabetes. It is
believed to be a major cause of various chronic diseases.

Pretty much everyone should benefit from keeping their blood sugar levels in the normal
range. The most effective (and healthiest) way to do that is to avoid refined carbs and
sugar, but apple cider vinegar can also have a powerful effect.

Vinegar has been shown to have numerous benefits for blood sugar and insulin levels:

 Improves insulin sensitivity during a high-carb meal by 19–34% and significantly

lowers blood sugar and insulin responses (6).

 Reduces blood sugar by 34% after eating 50 grams of white bread (7Trusted
Source).

 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar
in the morning by 4% (8).

 Numerous other studies in humans show that vinegar can improve insulin function
and lower blood sugar levels after meals (9Trusted Source, 10Trusted Source).

For these reasons, vinegar can be useful for people with diabetes, pre-diabetes, or those
who want to keep their blood sugar levels low for other reasons.

If you're currently taking blood-sugar-lowering medications, check with your doctor before
increasing your intake of any type of vinegar.
SUMMARYApple cider vinegar has shown great promise in improving insulin sensitivity and
helping lower blood sugar responses after meals.
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4. Helps You Lose Weight and Reduces

Belly Fat
Surprisingly, studies also show that vinegar can help you lose weight.

Several human studies show that vinegar can increase satiety, help you eat fewer calories
and lead to actual pounds lost on the scale.

For example, if people take vinegar along with a high-carb meal, they get increased feelings
of fullness and end up eating 200–275 fewer calories for the rest of the day (11Trusted
Source, 12Trusted Source).

A study in 175 people with obesity showed that daily apple cider vinegar consumption led
to reduced belly fat and weight loss (13Trusted Source):

 15 mL (1 tablespoon): Lost 2.6 pounds, or 1.2 kilograms.

 30 mL (2 tablespoons): Lost 3.7 pounds, or 1.7 kilograms.

However, keep in mind that this study went on for 3 months, so the true effects on body
weight seem to be rather modest.

That said, just adding or subtracting single foods or ingredients rarely has a noticeable
effect on weight.

It's the entire diet/lifestyle that counts and you need to combine several effective methods to
see results.
Overall, it seems like apple cider vinegar is useful as a weight loss aid, mainly by promoting
satiety and lowering blood sugar and insulin levels.

But it won't work any miracles on its own.

SUMMARYStudies suggest that vinegar can increase feelings of fullness and help people
eat fewer calories, which leads to weight loss.

5. Lowers Cholesterol and Improves

Heart Health
Heart disease is currently the world's most common cause of premature death (14Trusted
Source).

It is known that several biological factors are linked to either a decreased or increased risk
of heart disease.

Several of these "risk factors" can be improved by vinegar consumption, but many of the
studies were done in animals.

These animal studies suggest that apple cider vinegar can lower cholesterol and triglyceride
levels, along with several other heart disease risk factors (15Trusted Source, 16Trusted
Source, 17Trusted Source).

There are also some studies showing that vinegar reduces blood pressure in rats, which is
a major risk factor for heart disease and kidney problems (18Trusted Source, 19Trusted
Source).

The only human evidence so far is an observational study from Harvard showing that
women who ate salad dressings with vinegar had a reduced risk of heart disease
(20Trusted Source).

But this type of study can only show an association, it cannot prove that the
vinegar caused anything.
As mentioned above, human studies also show that apple cider vinegar can lower blood
sugar levels, improve insulin sensitivity and help fight diabetes. These factors should also
lead to reduced risk of heart disease.

SUMMARYSeveral animal studies have shown that vinegar can reduce blood triglycerides,
cholesterol and blood pressure. This could lead to a reduced risk of developing heart
disease.

6. May Have Protective Effects Against

Cancer
Cancer is a terrible disease characterized by the uncontrolled growth of cells.

There is a lot of hype online about the anti-cancer effects of apple cider vinegar.

In fact, numerous studies have shown that various types of vinegar can kill cancer cells and
shrink tumors (21, 22Trusted Source, 23Trusted Source).

However, all of the studies on this were done in isolated cells in test tubes, or rats, which
proves nothing about what happens in a living, breathing human.

That said, some observational studies in humans have shown that vinegar consumption is
linked to decreased esophageal cancer in China, but increased bladder cancer in Serbia
(24Trusted Source, 25Trusted Source).

It is possible that consuming apple cider vinegar may help prevent cancer, but this needs to
be researched more before any recommendations can be made.

SUMMARYSome studies in test tubes and rats have shown that vinegar can slow the
growth of cancer cells and shrink tumors.

Dosage and How to Use

The best way to incorporate apple cider vinegar into your diet is to use it in your cooking —
for salad dressings, homemade mayonnaise and that sort of thing.
Some people also like to dilute it in water and drink it as a beverage. Common dosages
range from 1–2 teaspoons (5–10 ml) to 1–2 tablespoons (15–30 ml) per day, mixed in a
large glass of water.

It’s best to start with small doses and avoid taking large amounts. Too much vinegar can
cause harmful side effects, including tooth enamel erosion and potential drug interactions.

It is recommended to use organic, unfiltered apple cider vinegar with the "mother."

Bragg's seems to be the most popular option, which is available on Amazon along with tons
of interesting testimonials and reviews that are fun to browse through.

However, there are also other varieties available.

SUMMARYA common dosage for apple cider vinegar ranges from 1 teaspoon to 2
tablespoons per day, either used in cooking or mixed in a glass of water.

The Bottom Line

There are a lot of wild claims about apple cider vinegar on the internet.

Some say that it can increase energy levels and have all sorts of beneficial effects on
health.

Unfortunately, many of these claims are not supported by science.

Of course, absence of proof isn't proof that something isn't happening and anecdotes often
end up becoming supported by science down the line.

However, I wouldn't hold my breath waiting for more studies, since research on natural
health products like these are both few and far between.

From the little evidence available, I think that apple cider vinegar may be useful and is
definitely a good candidate for some experimentation if you're interested in it.

At the very least, apple cider vinegar seems to be safe as long as you don’t go overboard
and take excessive amounts.
Apple cider vinegar also has various other non-health related uses like hair conditioning,
skin care, dental care, pet use and as a cleaning agent (to name a few).

These can be highly useful for people who like to keep things as natural and chemical-free
as possible.

At the end of the day, apple cider vinegar appears to be very healthy.

It's not a "miracle" or a "cure-all" like some people seem to believe, but it does clearly have
some important health benefits, especially for blood sugar and weight control.

Health Tip: Why Apple Cider

Vinegar is Worth the Hype
Volume 90%

Read this article in Spanish.

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Written by Kris Gunnars, BSc