Health Benefits of Apple Cider Vinegar (ACV)
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Learn more about the health benefits of apple cider vinegar including blood sugar control, lowering cholesterol and weight loss. Plus tips for how to incorporate apple cider vinegar into your diet.
It seems like everyone is talking about apple cider vinegar these days. I’m sure you’ve heard about it and are wondering if it really lives up to the hype…
So I’m going to break down the facts for you!
Spoiler alert: I’ve been using apple cider vinegar for years and love it! It’s such an easy thing to add to your daily routine and the health benefits are amazing. Read on to learn more.
What is Apple Cider Vinegar
First, let’s start with the basics! Apple cider vinegar is a vinegar made from fermented apple juice. The process starts by adding yeast to crushed apples.
The yeast ferments the sugars and turns them into alcohol. At this point, bacteria is added which further ferments the alcohol and turns it into acetic acid… the main active compound found in most vinegar.
Acetic acid gives vinegar its pungent smell and flavor and is also responsible for many of ACV’s health benefits.
Apple Cider Vinegar Nutrients
ACV contains similar nutrients to apple juice and apple cider: pectin; vitamins B1, B2, and B6 (also known as biotin; folic acid and niacin), as well as, pantothenic acid and vitamin C.
It also contains small amounts of minerals including sodium, phosphorous, potassium, calcium, iron and magnesium.
One tablespoon of apple cider vinegar has about 3 calories.
Health Benefits of ACV
The health benefits of apple cider vinegar aren’t something we just discovered. For centuries people have known about its antimicrobial and antioxidant effects and generations have used it in both cooking and medicine.
That said, recent research has brought many health benefits of ACV to light so let’s talk about them.
Weight Loss
Multiple studies have shown that consuming vinegar is linked to “feelings of fullness” which in turn will help manage your caloric intake. (Source)
Of course, only adding apple cider vinegar to your routine and not changing anything else about your lifestyle isn’t recommended. Still, if you’re looking for a boost to your healthy eating and exercise habits, it’s certainly worth incorporating ACV into your daily routine.
I’ve personally found ACV to help a ton with feeling full. Whenever I’m drinking 1-2 Tablespoons of ACV a day I don’t have intense cravings for food or find myself snacking mindlessly.
Blood Sugar
This one is huge because studies have shown that apple cider vinegar improves insulin sensitivity and reduces blood sugar after meals. (Source)
Researchers are excited about what this could mean for people with Type 2 Diabetes, but also for the general public as high blood sugar has been linked to chronic diseases. (Source)
Heart Health
There aren’t enough studies to link apple cider vinegar and heart health in humans, but multiple studies have shown a link between the two in animals. Animal studies have shown that ACV can lower cholesterol, blood pressure and other heart disease factors. Again, more research needs to be done with humans but the studies are promising with animals! (Source)
Digestion
Apple cider vinegar is naturally acidic so for people with low stomach acidity, adding ACV into their diet may help raise stomach acid levels, which will help with digestion and overall gut health.
ACV also has antimicrobial properties, which may help kill bacteria in the stomach or intestines. Excess bacteria can lead to gas and bloating so eliminating it with ACV may help alleviate these symptoms.
I personally love drinking ACV regularly to help with my digestion! If you feel gassy or bloated after a meal or when traveling, try drinking apple cider vinegar.
I like to take it before a meal to prep my digestive tract, but I have also taken it after eating if I was in pain and my body needed a little extra support.
Improve Your Skin
While some have noted improvements in their skin by taking apple cider vinegar internally, you can also use it topically! It has been used to improve dry skin and eczema.
If you try this, be sure to dilute the ACV and spot-test a small area of your skin before applying it over a larger area. Here’s a recipe for making your own apple cider vinegar facial toner.
WATCH MY VIDEO ABOUT THE HEALTH BENEFITS OF APPLE CIDER VINEGAR:
What Type of ACV Is Best?
There are several types of apple cider vinegar on the market! You want to look for one that is labeled organic apple cider vinegar with the ‘mother’ or unpasteurized. The ‘mother’ is made up of strand-like enzymes of connected protein molecules with living nutrients and bacteria, similar to the ‘mother’ that’s in Kombucha.
Clear vinegar is processed and doesn’t have any of the benefits that raw apple cider vinegar has. There are different brands out there but I use Bragg’s Apple Cider Vinegar which you can find at most grocery stores and on Amazon.
How to Drink
Now that you know all the benefits I’m sure you’re wondering how to incorporate ACV into your daily routine. You can totally just dilute it with water and drink it that way, but if you’ve tasted ACV diluted with water you’ll know that it’s not for the faint of heart. It’s pretty pungent and doesn’t taste all that pleasant on its own.
Lucky for you, I have a ton of drink recipes to share!
These recipes make drinking ACV enjoyable and delicious!
- Ginger Spice ACV Drink
- Limeade ACV Drink
- Grapefruit ACV Drink
- Honey Cayenne ACV Drink
- Apple Pie ACV Drink
- Fire Cider
- Grape Antioxidant Drink
More ACV Recipes
Of course, you don’t have to drink your apple cider vinegar! There are a ton of other ways to incorporate it into your diet. I love adding it to my salad dressings or using it as a marinade for protein. Here are some of my favorite recipes with ACV.
How Much Should You Drink Daily?
I drink 2 Tablespoons a day, in the morning, and I usually make one of those drinks that I linked above. I also incorporate ACV in a variety of recipes, which I shared above.
What Happens When You Take ACV Daily?
It’s hard for me to tell if the habit of adding in ACV daily is working wonders on my body and helping in ALL the ways I mentioned above, however I do know that my complexion has been really clear since I’ve started taking it and I crave my apple cider vinegar drink every day now.
In the morning I make my drink in a large mason jar. I’ll sip on it throughout the morning or have it after lunch with my afternoon snack. The biggest thing I’ve noticed is that it helps to keep me feeling full and less hungry, which is huge for me because I tend to have a habit of mindless snacking!
Disclaimer – Due to the lack of supporting research, apple cider vinegar cannot be recommended for treatment or prevention of any health problems. Also, please consult with your physician, pharmacist, or healthcare provider before taking any home remedies or supplements. I’m just sharing my experience and what works for one person doesn’t always work for another. 🙂
I’ve been taking ACV for a little over a month now 1tbs 3x’s a day. I notice the my increased energy level the first week. The second week I noticed I slept better and woke up before my alarm clock wow that was a great surprise! By the end of the third week I lost a few inches around my waist line and I can fit into a size 10-12 jeans and that hasn’t happened in long time! It hasn’t helped much with my sinuses and that was one of the main reasons I started taking ACV so if anyone has any suggestions I’d appreciate it. How can it help with my sinus congestion? Should I increase the tbs? Would love some feedback, Thanks = )
I started using Bragg’s ACV awhile but wasn’t using it correctly.now i mix 2 tbs acv,8 oz boiled warm water.1tsp agave, use a straw to drink the concoction down. On 2/10/13 i start the 2 tbs and today i see result, i’ll keep everyone posted.
I drank my first cup of Bragg’s acv & water today, as did a friend of mine. I am hoping to see increased energy, weight loss and just feel better in general. I will check back in one month. Excited!
What is the best way you recommend taking AVC, I want it to help with digestion/ weight loss. Do I take it 2tbs together before breakfast or one before and one at bedtime? Or before meals?
I started drinking ACV on February 3rd and in four days I’m starting to notice a difference. My doctor just recently prescribe meds for indigestion and I plan on stopping those meds. No more bloatness or gastro pains in the upper abdominal area. And he also prescribed Statin to lower my chlorestoral when I finish those pills…I will not get a refill. I am currently taking two pills (low doses) a day for blood pressure and plan to stop after I get my current readings. I don’t want my pressure to get too low. I want to be drug free because I think prescribed meds are more harmful than anything.
Question: What is the proper amount to use on your skin as a toner..diluted or nondiluted? Thanks…
I have used regular ACV on my hair for about two months now. I read it stimulates hair growth. I used regular because I had a hard time finding the organic with the Mother. It has helped my hair tremendously.
I am 47 years old and have gone through early menapause…….and all the issues associated with it. My skin is covered in Barnacles. Because I pour the ACV over my hair in the shower, it also runs down my back. I’ve noticed the Barnacles are going away. So now I am going to do a better job at actively seeking the good stuff so I can drink it. I’ll just add to my daily cranberry juice. Hopefully I can eliminate this belly fat that ONLY started in the last 3 years due to Menapause.
This is NOT a placebo affect as it had never occurred to me help with the barnacles.
Dear CrayCray~
Found your post so interesting. I also have gone thru early menopause and am having issues with hair loss. Do you know if ACV helps with this as well?
Thank you. Finally found some proof that regular ACV works too, though prehaps not as much.
I have had a wart on my finger for over 3 years and have tried many things to get rid of it…dermatologist, salacylic acid, aloe, duck tape, etc. Nothing worked. My sister recently told my to soak a bit of cotton in ACV and put it on the wart with a bandaid…within 3 weeks the wart was gone!
I had a stroke, my blood preddure went up and down within minuets as did my blood sugar. I was exhausted. I hate to lay down so was up sorting things and felt I must lay down. I came across a paper saying doctor won award for proving vinegar gets rid of fatigue. I immediately drank some Braggs in water and was energized. I felt better and took my blood pressure. It was good. I started drinking it twice a day, 2 teaspoond in a glass of water and in a couple of days had to STOP my blood pressure meds as I was going too low. My Blood sugar was great also. Now I have stopped my insulin and am off of ALL drugs. HalleluYah! I am no longer DRUGGED! I have a lot more money. I went through the cold and flu season with out a sniffle, while the rest of the family of 6 got sick. I have lost 40 pounds and feel great. I washed my hair and rinsed it in vinegar and my itching stopped and my hair looks much darker and so shiney. I am hooked on vinegar. When I get tired, I teke vinegar. I am 67 years young.
Bless you!
Yahannah, I have been following comments about ACV coz I don’t like my prediabetes condition to develop into full blown diabetes. Your comment is very interesting to me and promising as well. How long did you take ACV for you to get off insulin and blood sugar lowering drugs?
Wow, you lost 40 pounds, that’s something! Over what period of time did you lose these pounds? Did you do anything other than taking 2 tsp of ACV a day to lose these pounds? I am currently taking 1 tbs of ACV in a cup of lukewarm water with 1 tsp honey. It tastes good and the only visible benefit I feel is the increased energy level. I haven’t checked my weight yet but I weighed my self before starting on my ACV regimen. I have been taking ACV for week now.
Yahannah Yisrael in hw many mnths u lost 40 pounds???
I always suffered from constipation and water retention.
Since I started taking the ACV 3 times a day my life has changed.
While taking the ACV, I went 3 times a day and feel great and lighter.
Also, I eliminate water about 6 times a day. I also noticed that the ACV
suppress my appetite!!!! I stop for a while because I started to have
Heart burn, so I took a break. Tomorrow, I am going to start again for two weeks
and take a break after to prevent the heart burn.
Bob, It’s not placebo because that’s not the way the placebo effect works. I’m sorry you haven’t really explored the alternatives and I live in a state that recognizes naturopaths, thank God. If you do, I would very much recommend finding one that specializes in homeopathy. I have one and I don’t know what I would do without him. I can’t explain how homeopathy works, I just know that it does. It’s not a placebo effect because it works on animals. Let me know if you want more info and I’ll send it to you.