Apple Cider Vinegar
Updated Apr. 18th, 2024 | Read Time: 4 Minutes | What You Will Learn:
- What is Apple Cider Vinegar?
- What is Apple Cider Vinegar Used For?
- Diabetes
- Cholesterol
- ACV and Digestion
- How Does ACV Work Inside Your Body?
- Apple Cider Vinegar FAQs
- How to drink apple cider vinegar?
- What does it do?
- How much should I take?
- Where can I buy apple cider vinegar?
- Is apple cider vinegar safe?
What is Apple Cider Vinegar?
Apple cider vinegar (ACV) has been a tried, tested, and true folk remedy for centuries. Some people swear by its positive and broad spectrum of health effects. Made from apples in the process of fermentation by bacteria and yeast, the apples are first fermented into alcohol and then, left long enough, turn into vinegar. The word vinegar means sour wine… The end product contains primarily acetic acid. Although the USDA claims it has no vitamins and minerals, some say it has small amounts of amino acids, mineral salts, vitamins, and other acids. It is correct that it is a highly acidic liquid which may be the reason for its broad range of effects.
The challenge with ACV is that very little research has been done on human subjects. Most of its notoriety is simply from peoples’ experiences over the centuries. This is called empirical data because it is not research conducted as a double-blind placebo-based laboratory study. A few studies have been conducted on animals, but these studies have been limited. Despite the lack of formal research, people still claim organic apple cider vinegar has helped them with many health concerns.
What is Apple Cider Vinegar Used For?
Traditionally Apple Cider Vinegar has been used to treat just about everything…from Diabetes to high cholesterol to digestive complaints like acid reflux and weight loss.
Diabetes
Some formal research conducted on humans by the American Diabetes Foundation in 2004 tested Apple Cider Vinegar’s effects on type 2 diabetes. It showed that taking ACV before meals increased insulin sensitivity and lowered insulin and glucose spikes after meals. Another study conducted in 2007, quoted by WebMD, showed a 4-6 % decrease in morning fasting glucose in those who took 2 Tbsp of it before bed. These studies show promising results from using Apple Cider Vinegar in treating type 2 diabetes.
Cholesterol
Although people claim to have seen improvements in their cholesterol levels by taking Apple Cider Vinegar, no human trials have supported this. However, one study conducted in 2006 showed ACV decreased total cholesterol in one animal study. But again, many claim it helps reduce their LDL cholesterol.
Most people use Apple Cider Vinegar for healthy digestion and to help establish a neutral ph in their body.
ACV and Digestion
Furthermore, despite popular medical belief, acid reflux is more often caused by too low stomach acid, called hypochlorhydria. Increasing stomach acid by taking Apple Cider Vinegar will reduce symptoms of acid reflux because your food will be digesting properly with sufficient stomach acid.
Another benefit of this ‘acid tonic’ comes from normalizing stomach acid. As mentioned, normalizing stomach acid results in better digestion and absorption of minerals. This leads to an overall balance of ph in your body. A balance of ph is essential for numerous reasons. Your body needs to keep a narrow ph window, especially in the blood. When your body becomes acidic, your body uses Calcium from your bones to neutralize this acidity. This, over time, can lead to diseases like Osteoporosis. Your body operates ideally at a ph of 7, considered neutral. You can measure ph via saliva or urine using ph strips, readily found at health food stores.
So although your stomach needs to be acidic it is very important for optimal health that your body remains neutral ph.
How Does ACV Work Inside Your Body?
Theoretically, its claim to fame as a cure-all for so many symptoms could be related to the fact it is an ‘acidic tonic’ for your stomach. It contains acetic acid, lactic acid, citric and malic acids. How these acids benefit and work in your system is as follows:
- Your stomach secretes acid to kill organisms and break down your food when you eat.
- This acid also helps you absorb minerals and B12, which need an acidic environment for absorption.
- Proper acid levels in your stomach are necessary to break down food properly. Without adequate breakdown, food can ferment, leading to gas formation, indigestion and the growth of Candida yeast and other organisms.
So Apple cider vinegar aids digestion by its nature as an ‘acid tonic’ for your stomach.
Apple Cider Vinegar FAQs
How to drink apple cider vinegar?
Simply mix 1-2 tablespoons of ACV into one cup of water and drink up. Diluting the ACV with water will protect your esophagus.
What does it do?
ACV acts as an "acid tonic" that aids in digestion. It may also support healthy blood sugar as well as cholesterol levels.
How much should I take?
Most people benefit from 1-2 tablespoons each day, taken before meals.
Where can I buy apple cider vinegar?
You can find it at most health food stores. It is also available in chewable apple cider gummies.
Is apple cider vinegar safe?
It is safe to take up to 2 tablespoons of ACV each day. However, if you are taking medication for heart disease or diabetes, you may want to discuss taking ACV with your doctor.
Apple Cider Vinegar has been used for years, demonstrated results that have yet to be supported by science. Our ancestors were intelligent people and used Apple cider vinegar in various ways. The ph of the stomach is so important and I discovered that acid reflux is really a result of too little acid and called hypochlorhydria. It is always interesting to become informed on ailments that you hear the general public talking about. It is much better to drink a natural product to improve the stomach acid. It is a shame that these natural remedies are not highlighted in ads.
Spelling error in the second last paragraph under How it works: When you body....... should read when your body. I thought you would like to be aware of the error as this is a published article on your site.
Hello Rebecca,
Thank you for sharing your experience with us. Apple cider vinegar does have many benefits for internal, external and daily household use. Great addition to recipes as well. Thank you also for letting us know about the update on the article ;)
Stay healthy & well.
I LOVE APPLE CIDAR VINEGAR!! IT IS SO GOOD FOR YOU AND GOES WITH ALMOST ANYTHING!
Apple cider vinegar is beyond its health benefits. I love the health benefits as I am a non-dairy vegetarian and over age 50. I use it in place of lemon when I make my hummus (I use Bragg’s with the mother). I used it as a flea prevention for my dog too.
Hello,
Thank you for sharing your uses for apple cider vinegar! It is an excellent supplement with many uses both internally, externally and for daily use such as a fruit and veggie wash.
Have a healthy day!
I have been taking apple cider vinegar for years. It keeps my joints working great and I feel it even alleviates gout. The main thing that I take it for, though, is that it aids in digestion. I find that it reduces food cravings as well. I like to add a tablespoon of apple cider vinegar to a greens supplement and take it every morning. The taste was difficult to tolerate to begin with, but now I love it.
I used apple cider vinegar for many years in my past to help with my gastric problems, mostly digestion troubles and gastric acidity. It helped and worked great. I used to take it in a little glass of orange juice because of the strong and the taste that I did not like when taking raw. The orange juice really hide the taste of the apple cider vinegar. Though, despite all its benefits, the health of the teeth are to be considered when taking in liquid form. The supplement form can than be quite interesting, maybe less effective, but does not attack the teeth.
Hello Jace,
Indeed, apple cider vinegar supports many issues and is great for gut health and maintaining a good acid-alkaline balance within the body. Mixing with orange juice would make the cocktail even more acidic for oral health; however, the capsules are a great alternative or mixing it in a salad dressing or food. ACV is also a great natural fruit and vegetable wash as well!
Have a healthy day.
Some handy information about apple cider vinegar. Even if there aren't many study-proven benefits to apple cider vinegar, it's not going to hurt to ingest it, so it can only help. It's super easy to make a homemade salad dressing with just apple cider vinegar, an oil of your choice, and some salt, mix it up and it's a healthy and yummy salad dressing. Add some avocado too and it'll be creamy and even healthier. It's also good for getting rid of warts if you use apple cider vinegar with the mother in it to soak your wart in every day.
Hello Wendy,
Indeed; Apple Cider Vinegar has so many uses and when used in the kitchen, it's a great detox ingredient that can be used in just about anything. It also makes for a great vegetable and fruit rinse too! Here's a great salad recipe of ours that you can add your salad dressing to, would be really tasty.
https://www.nationalnutrition.ca/articles/healthy-recipes/chickpea-lemon-salad-dressing/
Have a healthy day!
I love anything with vinegar because I love the taste of it and find it adds a great addition to most meals when used as a sauce, I have heard a lot of buzz surrounding apple cider vinegar so I find it is a great alternative to use in salad dressings or with cooking to help get it in. I did not know it had the additional health benefits and I would be curious to hear more about it and additional benefits found once more studies have been done!
Hello,
Indeed, apple cider vinegar offers many health benefits which makes it a great alternative to other vinegar in recipes or in making salad dressings. If you're up for it, some people also dilute it in water and take it as a shot in the morning.
Here's a recipe where you can swap out the white vinegar for ACV:
https://www.nationalnutrition.ca/articles/healthy-recipes/chickpea-lemon-salad-dressing/
I use Apple Cidar vinegar every day, excellenct stuff
Hello Sharon,
Indeed, apple cider vinegar has so many great uses. Mixing it with water to take a shot in the morning, adding it to a smoothie, washing fruit and vegetables, the list could go on! We're glad you have enjoyed learning about the supplements you take through our articles. Here's a delicious salad recipe that uses ACV:
https://www.nationalnutrition.ca/articles/healthy-recipes/summer-fresh-lemon-coleslaw/
Have a healthy day!
This is a MUST in our house. We’ve been using it for years.
Hello Sharon,
ACV has SO many uses, it's a must. We love mixing it with water and washing our fruit and vegetables with it. Many people also enjoy using it in salad recipes as it hides the taste. Try this delicious salad recipe with ACV:
https://www.nationalnutrition.ca/articles/healthy-recipes/mediterranean-chickpea-salad/
Apple cider vinegar is so amazing. It really is a remarkable treatment for many things. I have to say thought I absolutely hat the taste! I dilute it with water but the taste still gets me every time. I had stopped taking it for some time and recently got back to taking it and have noticed an improvement of how I have been feeling, specifically when I eat some not so healthy foods. I will continue to take this as long as I can bare it.
Hello, Rose With Thorns,
We agree, while ACV has wonderful health benefits, its taste isn't the most pleasant or takes a lot of getting used to. But just like the oil of oregano, its benefits outweigh its taste! You can also try to mix it into recipes or homemade salad dressing to better disguise the taste and have a more pleasant experience. Here's one you might enjoy:
https://www.nationalnutrition.ca/articles/healthy-recipes/warm-bacon-broccoli-salad/
Have a healthy day!
I use this daily. It has SO many benefits! Would’t be without it.
Hello Sharon,
Apple cider vinegar does have ample health benefits. Many people take an ACV shot every morning to help kickstart their day. It can also be used in many recipes like this one: https://www.nationalnutrition.ca/articles/healthy-recipes/roasted-vegetable-medley-with-seasoned-kales/
Have a healthy day!
I'm in love with Apple Cider Vinegar (the organic kind with the mother intact) for so many reasons. Here are two: You can dilute it with water and use it as a facial toner after cleansing. You can apply it with cotton pads to the scalp for dandruff.
Hello, Marni,
Thank you for sharing your experience with ACV. It has many great uses and topical applications are just some. You can also use it as an ingredient in homemade salad dressings and take them as shots for internal benefits; however, some people don't love the taste. You can learn more about internal detoxification in these articles: https://www.nationalnutrition.ca/articles/health-concerns/detoxification/
Stay well!