1. High in Acetic Acid, With Potent Biological Effects
Apple cider vinegar is made in a two-step process, related to how alcohol is made.
2. Can Kill Many Types of Harmful Bacteria
Vinegar can help kill pathogens, including bacteria.
3. Lowers Blood Sugar Levels and Fights Diabetes
By far, the most successful application of vinegar to date is in patients with type 2 diabetes. Type 2 diabetes is characterized by high blood sugar levels, either because of insulin resistance or an inability to produce insulin.
4. Helps You Lose Weight and Reduces Belly Fat
Surprisingly, studies also show that vinegar can help you lose weight. Several human studies show that vinegar can increase satiety, help you eat fewer calories and lead to actual pounds lost on the scale.
For example, if people take vinegar along with a high-carb meal, they get increased feelings of fullness and end up eating 200–275 fewer calories for the rest of the day.
5. Lowers Cholesterol and Improves Heart Health
Heart disease is currently the world’s most common cause of premature death.
6. May Have Protective Effects Against Cancer
Cancer is a terrible disease characterized by the uncontrolled growth of cells. There is a lot of hype online about the anti-cancer effects of apple cider vinegar.
In fact, numerous studies have shown that various types of vinegar can kill cancer cells and shrink tumors (21)
Dosage and How to Use
The best way to incorporate apple cider vinegar into your diet is to use it in your cooking — for salad dressings, homemade mayonnaise and that sort of thing.
Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 1–2 teaspoons (5–10 ml) to 1–2 tablespoons (15–30 ml) per day, mixed in a large glass of water.
It’s best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.
It is recommended to use organic, unfiltered apple cider vinegar with the “mother.”
Bragg’s seems to be the most popular option, which is available on Amazon along with tons of interesting testimonials and reviews that are fun to browse through.
However, there are also other varieties available.
The Bottom Line
There are a lot of wild claims about apple cider vinegar on the internet.
Some say that it can increase energy levels and have all sorts of beneficial effects on health.
Unfortunately, many of these claims are not supported by science.
Of course, absence of proof isn’t proof that something isn’t happening and anecdotes often end up becoming supported by science down the line.
However, I wouldn’t hold my breath waiting for more studies, since research on natural health products like these are both few and far between.
From the little evidence available, I think that apple cider vinegar may be useful and is definitely a good candidate for some experimentation if you’re interested in it.
At the very least, apple cider vinegar seems to be safe as long as you don’t go overboard and take excessive amounts.
Apple cider vinegar also has various other non-health related uses like hair conditioning, skin care, dental care, pet use and as a cleaning agent (to name a few).
These can be highly useful for people who like to keep things as natural and chemical-free as possible.
At the end of the day, apple cider vinegar appears to be very healthy.
It’s not a “miracle” or a “cure-all” like some people seem to believe, but it does clearly have some important health benefits, especially for blood sugar and weight control.