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Apple cider vinegar is one of many natural home health remedies from the kitchen that has made a resurgence in recent years to the mainstream spotlight.
It’s popular across social media as a natural beauty, gut health, and weight loss hack and is regularly recommended in holistic health plans.
The question is, what makes apple cider vinegar (otherwise known as ACV) so popular? Read on to find out about just a few of its many health benefits…
How is Apple Cider Vinegar Made
First, to understand the many health benefits of ACV, it’s important to know how this health tonic is made.
ACV is made by crushing apples to extract their juice. The juice is then fermented by yeast, which converts the natural sugars in the apple juice into ethanol. The process of fermentation allows for the production of beneficial bacteria and enzymes, which we know to be ‘the mother’1.
'The mother’ in apple cider vinegar is the stringy, cloudy pulp found at the bottom of the bottle. This element is crucial to keep as the evidence on why ACV is so good for us lies in these enzymes.
Now let’s get onto discussing the many celebrated health benefits of ACV.
Weight Management
Whilst the research on weight management benefits of apple cider vinegar is mixed, one twelve-week study showed a noticeable improvement in weight in the subjects taking 15ml and the subjects taking 30ml ACV daily compared to the study group that did not. Lower body fat was also observed in the groups who took ACV daily2.
Another study had participants take apple cider vinegar with breakfast and assessed their appetite, energy intake, and glycemic response. Whilst appetite was greatly reduced in the control group who took ACV, the study found that it may have been more due to the poor palatability of ACV which led to feelings of nausea and therefore influenced appetite. ACV is not for everyone, as it has a distinct, acidic, tangy taste – a little like Marmite; you’ll either love it or hate it.3.
Digestive Support
One of ACV’s most commonly cited health benefits is its positive impact on gut health. There is much anecdotal evidence surrounding a significant improvement in bloating and bowel movements from taking ACV daily. It is believed to improve stomach acidity.
Our stomachs require an acidic environment (pH 2) to properly digest and break down food, especially protein.
Signs and symptoms of low stomach acid include:
- - If you find protein hard to digest, especially red meat
- - Chronic bloating & gas
- - Abdominal discomfort
- - Nutrient deficiencies; most notably a B12 deficiency
- - Heartburn and acid reflux
- - Fatigue
Not only might ACV improve digestive function, but it has also been shown to be a gut health all-rounder due to its antibacterial and antifungal properties, with evidence to support it as a natural antimicrobial.
Although more studies need to be carried out, ACV could potentially be a great supplement to take if you have a history of repeat antibiotic use. One study even supported its effects in killing pathogenic strains of bacteria including Staphylococcus aureus, E.coli and fungal infections including Candida albicans4.
Natural Hair Care
Due to its antifungal benefits, ACV can support scalp health as a natural anti dandruff treatment. Dandruff is a condition caused by a fungal infection; therefore, applying ACV to the scalp may help rebalance the scalp microbiome and support healthy hair.
ACV may also potentially improve a dry and irritated scalp by exfoliating and balancing the pH of the scalp – reducing flakes and itching.
Many hair care products and hair ‘detox’ shampoos contain apple cider vinegar. If you suffer with dandruff, consider trying an apple cider vinegar hair rinse.
Blood Sugar Regulation
Regulating our blood sugar is one of the single most important things we can do for overall health. Modern living makes this increasingly difficult for us, with busy lives, the economic climate and convenience food more accessible and cheaper than ever.
Regulated blood sugar is associated with:
- - Reducing acne
- - Improved metabolic health
- - Stable energy levels throughout the day, especially for women5
- - Improved concentration
- - Less irritability and a better sense of wellbeing
- - Reduced cravings
- - Hormonal balance, with studies showing an association between improved blood glucose and conditions like PCOS6.
It is thought that ACV helps to reduce blood sugar by delaying gastric emptying and slowing down the absorption of glucose from the food we eat into our bloodstream.
A review of six studies on over 300 participants with type 2 diabetes found that ACV had a notable impact on fasting sugar and HbA1c, which is a marker used to assess blood glucose response. While more studies on ACV’s blood sugar-lowering effects need to be conducted, the research is promising.7
Boosts Heart Health
The research suggests that ACV may lower triglyceride and cholesterol in the blood as well as potentially reducing blood pressure, which is the single biggest early-stage indicator of heart disease8.
A study found that participants in the group who took 15ml daily of ACV across 8 weeks, saw noticeable improvements in serum cholesterol and triglyceride levels9.
It is thought that the potassium10, amino acids and probiotic enzymes in ACV help to relax and dilate blood vessels, helping to support cardiovascular health by reducing blood pressure.
Apple Cider Vinegar Supplementation
As mentioned, many find the taste of ACV to be, quite frankly, unpalatable. Its pungent, apple-like, astringent flavor profile can make it difficult to drink daily.
You must also be careful with ACV in liquid form. As it is acidic, it may lead to enamel erosion. Therefore, I like to recommend using a straw to drink it, diluting apple cider vinegar in a ratio of 1:1 with water, or my most recommended advice is to supplement in capsule form.
Apple Cider Vinegar
Not only does it bypass some of the unpleasant side effects of liquid ACV, but taking it in capsule form ensures a consistent, therapeutic daily dose of this powerful tonic.
If you are considering taking ACV, whether in liquid or capsule form and you are taking medication, please be sure to check with a health professional first.
You can also talk to our dedicated customer service team or get in touch for a free supplement discovery call with our in-house nutritionist to discuss whether apple cider vinegar supplementation is right for you.
