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What Happens to Your Body When You Drink Apple-Cider Vinegar
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- Apple cider vinegar (ACV) may help regulate blood sugar levels and improve insulin sensitivity.
- The probiotics in unpasteurized ACV, found in “the mother,” may support digestive health and enhance nutrient absorption.
- While ACV shows promise for weight management and heart health, it works best as part of a balanced diet and healthy lifestyle.
Apple cider vinegar, often referred to as ACV, is both a culinary staple and a popular wellness remedy. Known for its acidic tang, it is frequently used in salad dressings, sauces and various recipes. Beyond the kitchen, ACV has gained a reputation as a natural remedy, with enthusiasts claiming it can aid in addressing digestive concerns, weight management and overall health. Its prominence in the wellness world dates back to the early 1900s, when Dr. Paul C. Bragg introduced it as an accessible health product. Today, its popularity continues to grow, with a 2022 poll by Bragg Live Food Products, Inc. revealing that half of all Americans have either used or are using ACV for health and wellness purposes.
This type of vinegar is derived from the fermentation of apples, a process that transforms apple juice sugars into alcohol and, eventually, vinegar. Some ACV varieties advertise “the mother” on their labels, which is a mixture of yeast and bacteria formed during fermentation, identifiable as the cloudy sediment often seen at the bottom of the bottle. Rich in natural proteins, healthy bacteria and acetic acid, “the mother” is thought to contribute to ACV’s health benefits. Additionally, ACV contains a variety of flavonoids, such as gallic acid, catechin and caffeic acid, which may play a role in the positive health outcomes reported by users. Drinking ACV daily not only provides an acidic kick but may also offer noteworthy health benefits, thanks to its unique composition.
But what really happens if you drink apple-cider vinegar every day? Along with giving your taste buds an acidic zing, drinking it may provide your body with some impressive benefits.
You May Experience Better Blood Sugar Management
Apple cider vinegar is often hailed as a beneficial tool for blood sugar regulation, with some studies supporting its positive impact on glycemic control. The acetic acid found in apple cider vinegar is believed to slow the digestion of carbohydrates, thereby reducing the rate at which sugars enter the bloodstream and helping to maintain more consistent blood sugar levels. It may also improve insulin sensitivity, which plays a key role in the body’s ability to effectively use glucose for energy.
A systematic review and meta-analysis evaluated nine studies to determine whether ACV may affect blood sugar management. Results showed that consumption is linked to improved fasting plasma glucose and hemoglobin A1C concentrations (a measure of your average blood sugar over three months). While results did not prove that ACV impacts fasting insulin, the authors did conclude that ACV appears to be a safe natural supplement that may help control blood sugar.
Results of a meta-analysis showed that each 1 mL/day increase in ACV consumption was associated with a 1.255 mg/dL reduction in fasting blood sugar.
It is important to note that, while promising, these effects should not be considered a replacement for medical treatment in individuals with diabetes.
You May Have Better Digestive Health
In addition to its potential role in blood sugar regulation, apple cider vinegar is often touted for its beneficial effects on digestive health. The “mother” in apple cider vinegar is a source of probiotics, which are beneficial bacteria that contribute to a healthy gut microbiome. Probiotics support digestion and may even enhance nutrient absorption. Note that pasteurized ACV doesn’t contain live probiotics.
While many people report improvements in digestive health when consuming apple cider vinegar, scientific studies on these effects are limited and more research is needed.
You May Lose Weight
Apple cider vinegar is often cited as a natural tool for weight loss. The thought behind this claim primarily revolves around the presence of acetic acid, which some (not all) data suggests may suppress appetite.
According to a 2022 meta-analysis that evaluated short- and long-term studies conducted on apple cider vinegar and appetite and calorie intake, results showed four of the six short-term studies reported that vinegar suppressed appetite. However, none of the long-term studies reported any appetite-suppressing benefit.
One more recent study showed that daily consumption of the three doses of ACV for a duration of between 4 and 12 weeks is associated with significant reductions in weight, body mass index, waist/hip circumferences and body fat ratio, blood glucose, triglyceride and cholesterol levels. Apple cider vinegar can complement a balanced diet and regular exercise to potentially support weight-loss goals. However, it is unlikely that adding this vinegar alone to the diet without other healthy lifestyle changes will make a major impact on one’s weight.
You May Benefit from Antimicrobial Properties
Apple cider vinegar may have antimicrobial properties when it is consumed at full-strength concentrations. And some evidence suggests it may have antifungal activity as well.
The antimicrobial properties are likely due to the total phenolic contents of ACV. This study focused on the potential sanitizing properties of ACV. As for whether it can prevent or treat illness? That’s not as promising. Evidence does suggest that by including vinegar as part of a healthy diet, along with other immune-supporting foods, people might lower the chances of getting sick and recover faster from infections, but more data is needed to confirm this.
You May Have Better Heart Health
Heart health can be a result of many factors, including some that are out of your control (like your family history). And when it comes to diet, including apple-cider vinegar in your routine may have some heart-health benefits, according to some (but not all) data.
Data shows that ACV consumption may decrease serum total cholesterol levels. And results of a 2023 randomized clinical trial evaluating the effects of consuming ACV among people with type 2 diabetes showed that consuming 30 milliliters of ACV per day for eight weeks resulted in a reduction in the LDL-to-HDL ratio, which is a positive heart-health outcome.
Risks and Precautions
While apple-cider vinegar has numerous potential health benefits, it’s also essential to be aware of its potential risks and side effects. Topical application of undiluted apple-cider vinegar can lead to burns, irritation and discomfort due to its high acidity. And for those with stomach ulcers, consumption of acidic foods, like apple-cider vinegar, can exacerbate the condition.
Consuming too much ACV can lead to issues like stomach discomfort, throat irritation or damage to tooth enamel due to its high acidity. Consumption of ACV may result in lower potassium levels, which may impact muscle function, nerve signaling and overall electrolyte balance in the body. ACV may also interact with certain types of drugs, potentially altering their effects on the body. Particularly, it may affect diabetes medications, diuretics and certain heart disease medications.
Who Should Avoid ACV?
Certain groups of people should exercise caution when considering the use of apple-cider vinegar. Those who are pregnant and breastfeeding, for instance, should use it sparingly since there’s insufficient research to confirm its safety during these periods. Individuals with diabetes, particularly those on insulin or other glucose-lowering medications, should monitor their blood sugar levels closely due to the vinegar’s potential to reduce blood sugar. People with a history of gastric ulcers or acid reflux may find that apple-cider vinegar exacerbates their symptoms.
“When taking ACV daily, it’s essential not to overdo it and stick with the recommended dose of 1 to 2 tablespoons,” says Melissa Mitri, RD. Consuming more than that increases the risk of side effects, like gastrointestinal discomfort, and can affect tooth enamel, she says.
The Bottom Line
Apple-cider vinegar is a trendy addition to a healthy diet, with some claims suggesting that ingesting it every day can support healthy blood sugar levels, weight-management goals and more. While many of the health benefits linked to this liquid are based on anecdotal experiences, there is limited but emerging data to support some of these claims.
As long as your healthcare provider gives you the green light to include apple-cider vinegar in your diet, taking it in appropriate doses comes with little risk for most, and you may experience health benefits, too.