Apple cider vinegar (ACV) has gained popularity for its natural healing properties and wide range of health benefits. Made from fermented apple juice, ACV contains acetic acid, enzymes, and beneficial bacteria. While many health trends come and go, several of the benefits of apple cider vinegar are supported by scientific studies. Below are five specific and research-backed benefits of incorporating apple cider vinegar into your daily routine.
1. Apple Cider Vinegar Supports Healthy Blood Sugar Regulation
One of the most well-documented benefits of apple cider vinegar is its ability to regulate blood sugar levels. Studies have shown that consuming apple cider vinegar before meals can reduce blood glucose spikes, especially after high-carbohydrate meals.
A study published in the journal Diabetes Care found that insulin-sensitive individuals who consumed vinegar before a high-carb meal had significantly lower blood sugar levels compared to those who did not. The acetic acid in ACV is believed to slow down the digestion of starches, leading to a more gradual release of glucose into the bloodstream.
2. Using Apple Cider Vinegar May Aid in Modest Weight Loss
While not a magic solution, apple cider vinegar may support modest weight loss when combined with a healthy diet and exercise. The acetic acid in ACV has been shown to increase feelings of satiety, potentially reducing overall calorie intake.
A 12-week study conducted in Japan and published in Bioscience, Biotechnology, and Biochemistry found that participants who consumed 1-2 tablespoons of apple cider vinegar daily lost more weight and had lower body fat percentages than those who consumed none.
3. Apple Cider Vinegar Improves Skin pH and Fights Acne-Causing Bacteria
Apple cider vinegar’s antibacterial and antifungal properties make it a popular natural remedy for skin issues such as acne, eczema, and dandruff. Its low pH helps restore the skin’s natural acid mantle, which can become disrupted by harsh cleansers and environmental factors.
ACV contains alpha-hydroxy acids (AHAs) and acetic acid, which help exfoliate dead skin cells and combat acne-causing bacteria like Propionibacterium acnes. While evidence is mostly anecdotal, some dermatologists recommend diluted ACV as a natural toner or spot treatment.
4. Apple Cider Vinegar Enhances Digestive Health and Reduces Bloating
Unfiltered apple cider vinegar, especially the kind that contains “the mother” (a colony of beneficial bacteria), can act as a mild probiotic. Many users report improved digestion and reduced bloating after incorporating it into their daily routine.
ACV’s natural acids can help increase stomach acidity, aiding in the breakdown of proteins and promoting better nutrient absorption. This is especially useful for individuals with low stomach acid (hypochlorhydria), a condition that may lead to indigestion, bloating, and gas.
5. Apple Cider Vinegar Can Help Manage Cholesterol and Improve Heart Health
Preliminary animal and human studies suggest that apple cider vinegar may support cardiovascular health by improving cholesterol profiles. In a study published in the British Journal of Nutrition, rats given acetic acid had lower levels of LDL (bad) cholesterol and triglycerides while increasing HDL (good) cholesterol.
In humans, observational studies have found correlations between vinegar consumption and reduced risk factors for heart disease, including blood pressure and cholesterol. However, more large-scale human trials are needed to confirm these effects.
Apple cider vinegar is more than just a kitchen staple—it’s a versatile natural remedy with potential benefits for blood sugar control, weight management, digestive health, skin care, and cardiovascular function. While it’s not a cure-all, incorporating ACV into your diet can support overall wellness when used correctly and in moderation.
Disclaimer: Always consult your healthcare provider before starting any new supplement or remedy, especially if you have existing health conditions or are on medication.