Description
Overview
Apple cider vinegar (ACV) is a type of vinegar made with crushed fermented apples, yeast, and sugar. It’s used as an ingredient in foods such as salad dressings, pickles, and marinades.
For many years, people have also used it as a home remedy for everything from fighting germs to preventing heartburn. More recently, research has shown that apple cider vinegar might have some real health benefits, such as helping reduce blood sugar levels and aid weight loss.
ACV is usually taken in liquid form, however it has an pungent vinegary taste. For people who would like to use ACV but are not fond of the taste tablets are available
What the research says
- Weight loss. One study showed that taking apple cider vinegar twice a day helped people following a reduced-calorie diet lose a few extra pounds. But the study was small and short-term, following 39 people for 12 weeks. Some researchers thought the vinegar’s acetic acid might speed up metabolism, but the data didn’t bear this out. It may be that people lost more weight because of the placebo effect. Or perhaps the acetic acid made them nauseated, which caused them to eat less.
- Lower blood sugar. Several smaller studies have reported that taking a tablespoon or two of apple cider vinegar could lower your blood sugar after meals. The effect was moderate, and we need more research to know exactly how it works. Keep in mind that vinegar can’t replace diabetes medications and a healthy lifestyle, but it should be safe to add to your treatment plan.
- Lower cholesterol. The same small study that reported ACV boosted weight loss also found that it lowered the total cholesterol levels of study subjects who took it. It also increased their “good” cholesterol and lowered levels of triglycerides (fats in the blood). Other studies have had similar findings. Experts caution that we need more research to fully understand this link.
- Lower blood pressure. One study in rats suggests that ACV could help with high blood pressure, but no studies donein humans back this up. High blood pressure can be a serious condition, so medical treatment and a healthy lifestyle are essential.
- Ease acid reflux. Many people swear by ACV as a remedy for heartburn and acid reflux. But there’s no research to prove it’s effectiveness. Ask your doctor if you could try itto ease your discomfort. Start with small amounts, diluted in water.
- Eczema relief. Some people with eczema use apple cider vinegar to ease their skin symptoms. But some studies reported that it had little effect and irritated some people’s skin. Ask your dermatologist if it’s OK for you to try it.
- Kill germs. Though there’s some evidence that ACV (along with lemon juice) can keep bacteria like Salmonella from growing on salad greens, it DOESN’T protect wounds against infection.
- Improve hair health. Some people use it as a hair rinse to ease dandruff or remove product buildup. There’s no proof it works for these things. But itdoes contain things that fight bacteria and fungi, which could promote hair health. If you have hard water, apple cider vinegar may ease some of its effects. Hard water is high in minerals like calcium, magnesium bicarbonate, and sulfates. ACV is thought to help get rid of calcium buildup and leave your hair shinier when you use it after a shampoo.
Safety and side effects
ACV may give some people indigestion or make them feel nauseated. If you feel sick or throw up after you take it, stop using it.
If you have low potassium levels (hypokalemia), too much apple cider vinegar could make the condition worse. That’s because large amounts can reduce potassium levels. Avoid overusing ACV if you have kidney disease, since your kidneys might not be able to handle high levels of acid.
Interactions
ACV can interact with some drugs, such as diuretics, laxatives, and insulin. Always ask your doctor if it’s safe to use ACV with your current medications.
This information is for educational purposes only. It is not intended to be used for the purposes of diagnosing or treating. The use of any type of health care product should be discussed with your health care provider.