ACV has also been used as a house remedy for heartburn and bacteria for years. It may assist in lowering blood sugar and reducing weight.
Apple cider vinegar is made in two steps. After crushing the apples and adding yeast, the sugar ferments into alcohol in a few weeks. Natural bacteria convert alcohol into acetic acid, which gives vinegar its sour flavor and smell.
Most supermarket ACV is clear, pasteurized, and filtered. Raw, unfiltered ACV with hazy sediment is also available. This component, called “the mother,” is settled bacteria and yeast.
Some credit “the mother” for ACV’s health advantages. It may include modest levels of gut-healthy probiotics.
Acetic acid in ACV may contribute to its health advantages. Other vinegars also include acetic acid.
ACV also comes as tablets, powders, and gummies. But these supplements haven’t been studied. Dietary supplements aren’t FDA-regulated, so you don’t know what’s in them.
Vinegar provides potassium, magnesium, phosphorus, and calcium. Some vinegars also contain antioxidants. Darker vinegar has more antioxidants. Darker vinegars are less refined and include beneficial chemicals that alter taste and color.
Most ACV health research have been modest and inconclusive. We need larger studies on its advantages. Research thus far:
ACV may help in weight loss. One research found that drinking apple cider vinegar twice a day helped patients on a low-calorie diet lose weight. The 12-week research followed 39 persons.
The vinegar’s acetic acid didn’t accelerate metabolism, as some researchers believed. The placebo effect may have caused weight loss. They may have eaten less due to acetic acid sickness.
A tablespoon or two of apple cider vinegar after meals may reduce blood sugar, according to many smaller studies. We need additional study to understand the modest effect. Vinegar can’t replace diabetic meds or a healthy lifestyle, but it’s safe to add to your treatment regimen.
Cholesterol may drop. ACV reduced overall cholesterol in the same small trial that suggested it increased weight reduction. It raised “good” cholesterol and decreased triglycerides. Other research found comparable results. Experts advise additional research to completely comprehend this relationship.
Apple cider vinegar is also used for untested uses. Examples include:
Lower BP. ACV may lower blood pressure in rats, but no human research support this. High blood pressure requires medical attention and a healthy lifestyle.
Reduce heartburn. Heartburn and acid reflux sufferers swear by ACV. Its efficacy is untested. Request it from your doctor to relieve pain. Start with watered-down amounts.
Relieve eczema. Apple cider vinegar helps eczema sufferers. Some studies found it had little benefit and irritated skin. Check with your dermatologist before trying it.
Kill microorganisms. ACV and lemon juice can prevent Salmonella from developing on salad greens, but they don’t protect wounds.
Strengthen hair. Some rinse their hair with it to eliminate product buildup or dandruff. It’s untested. It fights germs and fungus, which may benefit hair.
Apple cider vinegar may help soften hard water. Hard water contains calcium, magnesium, bicarbonate, and sulfates. After shampooing, ACV may remove calcium buildup and make hair shine.
ACV may spice up foods safely and deliciously. It enhances sauces, stews, salad dressings, and marinades.
Drink it diluted with hot or cold water. Some drink it before meals or bedtime.
Ask your doctor how much apple cider vinegar pill, tablet, powder, or gummy to take. Follow brand-specific dosing directions. The Banned Substances Control Group, Informed Choice, ConsumerLab, United States Pharmacopeia, NSF Certified for Sport, and NSF International seals are your best chance.
Patch test ACV for eczema if your doctor approves. Apply vinegar to a tiny patch of skin and wait a few days for inflammation. Try it in:
A bath: 2 cups of apple cider vinegar in a tub of lukewarm water. Soak 15-20 minutes. Moisturize with a scent-free lotion after a shower.
Wet wrap: Mix 1 cup warm water and 1 spoonful ACV. Soak a clean cotton cloth in the solution. Cover your skin with dry cotton after using wet cloths. Keep them on for 3–12 hours.
After shampooing: Rinse with ACV. Wash after 5 minutes. Use it once a week to avoid drying out your hair.
Diluting ACV soothes scalp and skin. Some beauty websites advocate combining ACV with equal proportions water, while others suggest adding 2-4 teaspoons to 2 glasses. Starting with a lesser answer is safest.
ACV’s dose is unknown because we’re still learning about it. But some research suggest how much it may benefit with specific health conditions:
Weight management. People drank two tablespoons daily—one before lunch and one before dinner—in the weight loss research. That quantity is considered safe by most experts.
Acid reflux: Consuming a teaspoon or two in a mug of warm water may reduce acid reflux.
If you drink it directly or too much, it may irritate your esophagus (the tube that links your neck and stomach) due to its high acid content. Undiluted ACV also erodes dental enamel.
To preserve your teeth, dilute apple cider vinegar and consume it via a straw. (Food-grade ACV doesn’t have these effects.)
Some people have indigestion or nausea with ACV. Don’t drink it on an empty stomach, and stop using it if you get sick or vomit.
Diuretics, laxatives, and insulin can interact with vinegar. Ask your doctor before using ACV with drugs.
Apple cider vinegar might worsen hypokalemia. Large concentrations lower potassium. If you have renal illness, don’t overuse ACV.
Apple cider vinegar doesn’t need refrigeration after opening. Store it in a cupboard or cabinet out of direct sunlight.
Store it in glass or plastic to maintain its appearance and taste. Always close the lid. Keep moisture out.
ACV is safe if used properly, but its advantages are unproven.
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