7 Benefits of Apple Cider Vinegar

Apple cider vinegar has been widely used in wellness routines for its potential role in supporting digestive functions, enhancing metabolic balance, and promoting gut health.

Discover seven impressive benefits of apple cider vinegar and learn how to incorporate this natural remedy into your routine to enhance overall health and well-being.

What is apple cider vinegar?

Apple cider vinegar is made by fermenting apples or apple juice with yeast and sugar.

During fermentation, beneficial bacteria convert the sugar into alcohol and then into acetic acid, which is the key component of apple cider vinegar, giving it its distinctive tangy flavor and numerous health benefits.

Unfiltered apple cider vinegar contains strands of enzymes, proteins, and healthy bacteria known as the “mother,” which has been studied for its potential to promote gut health and support normal blood pressure control. 

Furthermore, consuming apple cider vinegar may help maintain stable energy levels, support metabolic function, and help you lose weight.

It’s also widely used in salad dressings and marinades, offering a simple way to incorporate it into your meal plan.

In addition to internal use, apple cider vinegar is often added to steam inhalations or warm mixtures to ease throat irritation during seasonal changes.

Moreover, many individuals turn to apple cider vinegar soaks for skin and foot care, due to its natural cleansing properties and potential to improve skin barrier integrity. 

Watch the video below to learn the health benefits of apple cider vinegar. 

Benefits of apple cider vinegar

Apple cider vinegar has been valued for centuries as a natural home remedy, culinary ingredient, and beauty aid.

Here are seven reasons to incorporate apple cider vinegar into your daily routine. 

1. Helps regulate blood sugar levels

Apple cider vinegar may assist in promoting balanced blood sugar levels, especially when taken before or during meals.

This is confirmed by a study published in Frontiers in Clinical Diabetes and Healthcare, which suggests that “Daily consumption of apple cider vinegar may have beneficial effects in controlling blood glucose indices and lipid profile.”¹

It’s believed that apple cider vinegar’s high acetic acid content helps slow down carbohydrate digestion. This supports better control of glucose levels and insulin sensitivity, which is linked to overall metabolic health.

2. Aids in weight management

In addition to its potential effects on blood sugar control, apple cider vinegar has also been found to support weight loss.   

According to research published in BMJ Nutrition, Prevention & Health, overweight and obese adults who took apple cider vinegar daily saw significant reductions in body weight, body fat, blood sugar, and cholesterol levels.²

What’s more, apple cider vinegar’s acetic acid content may help suppress appetite and promote satiety, which can lead to reduced calorie intake and support long-term weight loss efforts.

3. Promotes brain health

Apple cider vinegar can play a role in shielding the brain from oxidative stress, a contributing factor in age-related cognitive decline.

“The polyphenols in apple cider vinegar, particularly in raw, unpasteurized forms, function as antioxidants by helping neutralize free radicals and minimizing oxidative damage,” explains Dr. Berg. 

This antioxidant activity assists in protecting brain cells from premature aging and inflammation, which may help preserve cognitive function over time.

4. Supports digestive health 

Unpasteurized apple cider vinegar contains “the mother,” a source of probiotics that may help maintain a balanced gut microbiome, which plays a crucial role in maintaining healthy digestive functions.

Additionally, apple cider vinegar may act as a prebiotic by providing compounds that promote the growth of beneficial gut bacteria. 

5. Natural household cleaner

Apple cider vinegar’s natural antimicrobial properties make it a powerful and eco-friendly household cleaner. 

Its high acidity helps eliminate bacteria and fungi on surfaces, offering an effective alternative to harsh chemical-based products.

When combined with essential oils or citrus peels, it can also serve as a natural deodorizer, leaving your home smelling fresh without synthetic fragrances.

6. Supports natural hair care

Apple cider vinegar has been used as a natural hair treatment for centuries.

It may help enhance the appearance of your hair by balancing its pH, removing product buildup, and sealing the hair cuticle to reduce frizz and boost shine.

To use it as a hair rinse, mix one part apple cider vinegar with two parts water and apply it after shampooing. Let it sit for a few minutes before rinsing thoroughly with water.

However, use caution on color-treated or chemically processed hair, as the acidity may fade color or cause dryness with frequent use.

7. Elevates flavor in dishes

In the kitchen, apple cider vinegar is a versatile ingredient commonly used in marinades, sauces, and pickling recipes. Its bright acidity enhances flavor depth and acts as a natural preservative to help maintain freshness.

Combined with extra virgin olive oil, herbs, or mustard, apple cider vinegar helps create balanced vinaigrettes that pair well with various salad recipes and vegetables.

Apple cider vinegar can also be utilized in baking, where it reacts with baking soda to produce carbon dioxide, helping the batter rise and resulting in a lighter, fluffier texture in baked goods.

When to take apple cider vinegar

Apple cider vinegar is typically consumed before meals, as it may help support satiety and stabilize blood sugar levels after eating.

For added flavor and acidity, it can be combined with lemon juice. However, it’s important to dilute the mixture to minimize the risk of enamel erosion.

This fermented tonic is also a popular addition to intermittent fasting (IF) and one-meal-a-day (OMAD) routines, as it may help curb hunger and support longer fasting windows when taken between meals.

Who should avoid apple cider vinegar?

Although apple cider vinegar is generally well-tolerated, its strong acidity may cause discomfort for those with acid reflux or sensitive stomachs.

Individuals with osteoporosis or low bone mineral density should also use caution, as excess vinegar intake over time may impact mineral balance.

Because apple cider vinegar can affect potassium levels, individuals taking diuretics, diabetes medications, or drugs to manage high blood pressure should consult their healthcare provider before adding it to their routine.

Additionally, individuals with dental concerns, such as weakened tooth enamel, should ensure proper dilution and oral hygiene to minimize the risk of adverse effects.

Safety precautions 

Apple cider vinegar should always be diluted to ensure safe consumption.

A common apple cider vinegar dosage recommendation is to mix 1 to 2 tablespoons of vinegar with 16 ounces of water, which helps minimize the risk of throat and stomach irritation. 

To protect your tooth enamel, drink the mixture through a straw and rinse your mouth with water afterward. Avoid brushing your teeth immediately after apple vinegar consumption, as the acid can temporarily soften enamel.

It’s also important to limit intake to no more than two doses per day unless otherwise advised by a healthcare professional. When trying apple cider vinegar for the first time, start with a smaller amount to assess tolerance.

For best preservation, store apple cider vinegar in a cool, dark place and use glass containers to maintain its quality.

Key takeaways

The key benefits of apple cider vinegar include supporting digestion, promoting metabolic balance, managing weight, and potentially enhancing cognitive functions.

Due to its high acidity, it’s essential to dilute apple cider vinegar before consumption to prevent irritation and protect tooth enamel from damage.

FAQ

 Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC10679383/ ↩︎
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC11221284/ ↩︎

Tags