A popular home remedy, apple cider vinegar has been used for cooking and medicine in centuries. It has been thought to relieve a wide range of health complaints; research has a say on this as well.

Containing various healthful properties, apple cider vinegar has potent antioxidant and antimicrobial effects. In fact, evidence has shown that it may provide health benefits, including improving symptoms of diabetes, reducing cholesterol, aiding weight loss, and lowering blood sugar levels.

However, little research on the matter exists; thus, further studies are necessary before making any recommendation.

Apple cider vinegar benefits

Here we look at the evidence behind 7 amazing health benefits of apple cider vinegar.

1. May help manage diabetes by lowering blood sugar levels

One of the most convincing health benefits of vinegar is managing type 2 diabetes, which is characterized by high levels of blood sugar, stemming from the inability to produce insulin.

Keeping blood sugar levels in the normal range benefits not only diabetic individuals, but also those who have no diabetes, as some research suggests that high levels of blood sugar can cause various chronic diseases, as well as aging.

Avoiding sugar and refined carbs is the healthiest and the most effective way to regulate blood sugar levels. However, apple cider vinegar may also contribute positively.

Vinegar has been found to offer the following benefits for insulin and blood sugar levels:

• One small study demonstrated that vinegar may significantly lower insulin and blood sugar response and improve insulin sensitivity by 19–34% during a high-carb diet.
• Vinegar has also been found in another small study in 5 healthy people to lower the level of blood sugar by 31.4% after consuming 50 grams of white bread.
• Numerous other human studies found vinegar to lower blood sugar levels and improve insulin function after meals.

If you’re having medications for your blood sugar levels, always seek the advice of your doctor before increasing your vinegar intake. The NCCIH stated that it is essential that you do not take any unproven health products in lieu of your medical treatment.

2. May help you lose weight

Surprisingly, vinegar has been shown to help people lose weight.

Numerous human studies suggest that vinegar consumption can lead to increased feelings of fullness, thereby making you eat fewer calories and eventually lose weight.

One study has found that vinegar consumption along with a high-carb meal can cause increased feelings of fullness, making participants consume 200–275 fewer calories throughout the day.

In addition, a study in 175 obese people found that daily consumption of apple cider vinegar resulted in reduced belly fat and weight loss:

• 1 tbsp (12 mL) can cause 1.2-kg weight loss
• 2 tbsp (30 mL) can cause 1.7-kg weight loss

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

That said, keep in mind that you could rarely notice changes in your weight by just simply adding or subtracting any ingredients in your diet, but rather it’s your lifestyle and entire diet that can create long-term, healthy weight loss.

Generally, apple cider vinegar may aid weight loss by reducing insulin levels, lowering blood sugar, and promoting satiety.

3. Contains healthful substances

Making apple cider vinegar is quite simple: first, crushed apples are combined with yeast to convert their sugar into alcohol; second, fermenting the alcohol into acetic acid by adding bacteria.

Made via a two-step process, apple cider vinegar has a strong sour flavor and smell, which is believed to be responsible for the vinegar’s health benefits.

Unfiltered, organic apple cider vinegar has a substance called mother consisting of strands of friendly bacteria, proteins, and enzymes that give the vinegar a murky appearance.

In addition, the mother is also believed to be responsible for most health benefits of apple cider vinegar, although this claim has not been studied yet.

This vinegar is not packed with several   vitamins and minerals, but it provides a small amount of potassium, and excellent quality brands contain some antioxidants and amino acids.

4. May boost skin health

Naturally, our skin is a bit acidic.

A common remedy for skin conditions, such as eczema and dry skin, apple cider vinegar may help rebalance the natural pH of the skin, which then improves the protective skin barrier.

Having antibacterial properties, this vinegar could potentially help prevent skin infections associated with skin conditions like eczema.

Since this vinegar can potentially kill bacteria and prevent spots, some use diluted apple cider vinegar in a toner or face wash.

However, apple cider vinegar soaks have been found in one study in 22 people with eczema to cause skin irritation, and does not improve the skin barrier.

5. Can help fight against harmful bacteria

Vinegar can help fight against pathogens, e.g., bacteria.

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

In addition, 2, 000 years ago, Hippocrates, who is the father of modern medicine, used vinegar to clean wounds.

Also a food preservative, apple cider vinegar has been found to inhibit bacteria like E. coli from growing in and spoiling food. So this could help if you’re looking to preserve your food naturally.

6. May improve heart health in animals

Numerous biological factors are linked to heart disease risks.

Several animal studies suggest that vinegar may improve some of these risk factors. These studies demonstrated that this vinegar can reduce cholesterol and triglyceride levels, as well as other heart disease markers.

Studies in rats have also found that vinegar lowers the levels of blood pressure, a major risk factor for kidney problems and heart disease.

Human studies are however necessary to fully elucidate its effects on humans.

7. Improves PCOS symptoms.

Polycystic ovarian syndrome is caused by impaired insulin sensitivity. Considering that apple cider vinegar aids in regulating blood sugar levels and improves insulin sensitivity, it makes sense that this vinegar can help women with PCOS.

A small study found that 57% of women with PCOS who took vinegar for 90–110 days resumed ovulation, most probably due to improved insulin sensitivity.

How to take apple cider vinegar

Apple cider vinegar can be a simple addition to foods like homemade mayonnaise or salad dressings.

You can simply incorporate this vinegar into your diet by using it in cooking or diluting it in water and drink it as a beverage.

Apple cider vinegar dosage

Common apple cider vinegar doses range from 5–10 mL (1–2 teaspoons) to 15–30 mL (1–2 tablespoon) per day mixed with water in a large glass.

Too much vinegar can result in some side effects, so you may want to avoid taking large amounts. Starting with small doses is a great idea.

Apple cider vinegar side effects

Apple cider vinegar may cause some side effects, including the following, when taken in large amounts:

• Low potassium levels and bone loss
• Delayed stomach emptying
• Erosion of tooth enamel
• Digestive side effects
• Drug interactions
• Throat burns
• Skin burns

Conclusion

There are various claims that apple cider vinegar provides exceptional health benefits, including treating certain diseases and boosting energy.

Moreover, it’s also been suggested to offer some other benefits, including lowering blood sugar levels, killing bacteria, and promoting weight loss, as well as various other non-health-related uses, such as cleaning agent, skin care product, and natural hair conditioner.

However, further human studies are necessary to support most claims about its health benefits.

If taken in moderate amounts, it can be generally safe.