6 Health Benefits of Apple Cider Vinegar - The Proactive Health Management Plan
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6 Health Benefits of Apple Cider Vinegar

Apple cider vinegar is the most popular type of vinegar in the natural health community.

It is claimed to lead to all sorts of benefits, many of which are supported by science.

This includes weight loss, reduced cholesterol, lower blood sugar levels and improved symptoms of diabetes.

It is also an ancient folk remedy and has been used for various household and cooking purposes.

Here are 6 health benefits of apple cider vinegar that are supported by scientific research.

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 (1).

The first step exposes crushed apples (or apple cider) to yeast, which ferment the sugars and turn them into alcohol.

In the second step, bacteria are added to the alcohol solution, which further ferment the alcohol and turn it into acetic acid — the main active compound in vinegar.

In French, the word “vinegar” actually means “sour wine.”

Organic, unfiltered apple cider vinegar (like Bragg’s) also contains “mother,” strands of proteins, enzymes and friendly bacteria that give the product a murky appearance.

Some people believe that the “mother” is responsible for most of the health benefits, although there are currently no studies to support this.

Apple cider vinegar only contains about three calories per tablespoon, which is very low.

There are not many vitamins or minerals in it, but it does contain a small amount of potassium. Quality apple cider vinegar also contains some amino acids and antioxidants.

SUMMARY: Apple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid, which is the active ingredient in vinegar.

2. Can Kill Many Types of Harmful Bacteria

Vinegar can help kill pathogens, including bacteria (2).

It has traditionally been used for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections.

Hippocrates, the father of modern medicine, used vinegar for wound cleaning over two thousand years ago.

Vinegar has also been used as a food preservative, and studies show that it inhibits bacteria (like E. coli) from growing in food and spoiling it (234).

If you’re looking for a natural way to preserve your food, then apple cider vinegar could be highly useful.

There have also been anecdotal reports of diluted apple cider vinegar helping with acne when applied to the skin, but I didn’t find any strong research to confirm this.

SUMMARY: The main substance in vinegar, acetic acid, can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.

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 (5).

However, high blood sugar can also be a problem in people who don’t have diabetes. It is believed to be a major cause of aging and various chronic diseases.

Pretty much everyone should benefit from keeping their blood sugar levels in the normal range. The most effective (and healthiest) way to do that is to avoid refined carbs and sugar, but apple cider vinegar can also have a powerful effect.

Vinegar has been shown to have numerous benefits for blood sugar and insulin levels:

  • Improves insulin sensitivity during a high-carb meal by 19–34% and significantly lowers blood sugarand insulin responses (6).
  • Reduces blood sugar by 34% after eating 50 grams of white bread (7).
  • 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar in the morning by 4% (8).
  • Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals (910).

For these reasons, vinegar can be useful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low for other reasons.

If you’re currently taking blood-sugar-lowering medications, check with your doctor before increasing your intake of any type of vinegar.

SUMMARY: Apple cider vinegar has shown great promise in improving insulin sensitivity and helping lower blood sugar responses after meals.

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 (1112).

A study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss (13):

  • 15 mL (1 tablespoon):Lost 2.6 pounds, or 1.2 kilograms.
  • 30 mL (2 tablespoons):Lost 3.7 pounds, or 1.7 kilograms.

However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest.

That said, just adding or subtracting single foods or ingredients rarely has a noticeable effect on weight.

It’s the entire diet/lifestyle that counts and you need to combine several effective methods to see results.

Overall, it seems like apple cider vinegar is useful as a weight loss aid, mainly by promoting satiety and lowering blood sugar and insulin levels.

But it won’t work any miracles on its own.

SUMMARY: Studies suggest that vinegar can increase feelings of fullness and help people eat fewer calories, which leads to weight loss.

5. Lowers Cholesterol and Improves Heart Health

Heart disease is currently the world’s most common cause of premature death (14).

It is known that several biological factors are linked to either a decreased or increased risk of heart disease.

Several of these “risk factors” can be improved by vinegar consumption, but many of the studies were done in animals.

These animal studies suggest that apple cider vinegar can lower cholesterol and triglyceride levels, along with several other heart disease risk factors (151617).

There are also some studies showing that vinegar reduces blood pressure in rats, which is a major risk factor for heart disease and kidney problems (1819).

The only human evidence so far is an observational study from Harvard showing that women who ate salad dressings with vinegar had a reduced risk of heart disease (20).

But this type of study can only show an association, it cannot prove that the vinegar caused anything.

As mentioned above, human studies also show that apple cider vinegar can lower blood sugar levels, improve insulin sensitivity and help fight diabetes. These factors should also lead to reduced risk of heart disease.

SUMMARY: Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol and blood pressure. This could lead to a reduced risk of developing heart disease.

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 (212223).

However, all of the studies on this were done in isolated cells in test tubes, or rats, which proves nothing about what happens in a living, breathing human.

That said, some observational studies in humans have shown that vinegar consumption is linked to decreased esophageal cancer in China, but increased bladder cancer in Serbia (2425).

It is possible that consuming apple cider vinegar may help prevent cancer, but this needs to be researched more before any recommendations can be made.

SUMMARY: Some studies in test tubes and rats have shown that vinegar can slow the growth of cancer cells and shrink tumors.

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, because too much vinegar can cause harmful side effects.

It is recommended to use organic, unfiltered apple cider vinegar with the “mother.”

SUMMARY: A common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons per day, either used in cooking or mixed in a glass of water.

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.

 

The above article is courtesy of My EZ Health Guide and is intended for informational purposes only.

117 Comments
  • Roger Moore
    Posted at 15:12h, 09 April Reply

    Works great taste nasty lol

  • Deborah L Anthony
    Posted at 17:02h, 04 April Reply

    I have it every day.

  • Brian Bailey
    Posted at 11:23h, 31 March Reply

    I can use this in foods. I’m not sure I could drink or mixed with a glass of water though. I’ll have to try it and see.

  • Shura I
    Posted at 12:18h, 29 March Reply

    Very interesting

  • STACEY HAMNER
    Posted at 20:49h, 26 March Reply

    Good article

  • Kalor R
    Posted at 19:47h, 26 March Reply

    I will try this. Very informative

  • Carrie Edwards
    Posted at 00:51h, 26 March Reply

    Very helpful…

  • TasheTurner
    Posted at 18:44h, 24 March Reply

    Was taking too much.. thanks for info..

  • Barbara L
    Posted at 03:08h, 22 March Reply

    Interesting article.

  • Neelu Bahel
    Posted at 13:32h, 20 March Reply

    I want to try this. Good article

  • Santana Williams
    Posted at 21:06h, 19 March Reply

    I’m still using on my. Last month or so. Still don’t see any improvement for my fungus..but I will keep goincy

  • Nicklas Armor
    Posted at 20:17h, 19 March Reply

    That’s been a part of my morning routine for years.

  • Cheryl Grose
    Posted at 20:11h, 19 March Reply

    Good idea

  • Teresa L Woodall
    Posted at 12:10h, 14 March Reply

    Thank you for the info

  • Jim Cosby
    Posted at 10:01h, 13 March Reply

    Good article.

  • Charlene Tucker
    Posted at 01:48h, 13 March Reply

    I need to try this cool ideas

  • Charlene Tucker
    Posted at 01:48h, 13 March Reply

    I need to try this

  • ROSE MARY GOINS
    Posted at 20:06h, 12 March Reply

    Great article.

  • Melissa Brewer
    Posted at 19:16h, 12 March Reply

    Interesting article- I need to start doing this again!

  • Santana Williams
    Posted at 18:14h, 12 March Reply

    They need to make it in capsules. The smell gives me a headache. But it does help with my cholesterol..i Chase it with lemon juice..lol

  • Karen Gummersheimer
    Posted at 17:42h, 12 March Reply

    Great ideas!

  • Donna Taliferro
    Posted at 22:21h, 11 March Reply

    I use acv and honey every morning

  • Marissa Chiasson
    Posted at 19:35h, 11 March Reply

    Interesting.

  • Todd M Smith
    Posted at 15:42h, 11 March Reply

    Already do this

    • Nancy
      Posted at 19:02h, 14 March Reply

      That’s awesome, Todd!

  • Jennifer C.
    Posted at 23:03h, 09 March Reply

    Wanna try this

  • Raina Sherman
    Posted at 19:26h, 09 March Reply

    Good information.

  • Brandi Tucker
    Posted at 21:52h, 08 March Reply

    Anyone who reads this should really click on the too much could be a hazard link, it is very insight full and kinda makes me not want to the vinegar any more. scary stuff in there. From tooth decay to gastroparesis….

  • Pat Massiah
    Posted at 20:03h, 08 March Reply

    This article was informative and will try it

  • Gary Burke
    Posted at 16:35h, 08 March Reply

    I am going to try it great information thanks

  • Darren ross
    Posted at 15:05h, 08 March Reply

    I’m glad to know how to make homemade mayonnaise

  • Debbie Jordan
    Posted at 20:08h, 07 March Reply

    Really liked this article – I am going to try it.

  • Shannon Purdy
    Posted at 19:26h, 07 March Reply

    Thank you for the clarification of the effects of using vinegar. Lots of good info

  • Michael willis
    Posted at 17:56h, 07 March Reply

    What are the bad side affects from taking to much

  • Nancy Forker
    Posted at 16:54h, 07 March Reply

    Very informative

  • Sean Moore
    Posted at 15:03h, 07 March Reply

    Good info, I needed it.

  • Jeff Phillips
    Posted at 14:47h, 07 March Reply

    Very informative article.

  • Konditamde Nestor
    Posted at 07:32h, 07 March Reply

    Educational

  • Andrew Jacob Birt
    Posted at 23:58h, 06 March Reply

    Good to know

  • Samantha Rowell
    Posted at 23:44h, 06 March Reply

    This is very useful. I’ve actually been taking a tablespoon of apple cider vinegar every morning for a while now and I definitely agree with the benefits it has.

    • Nancy
      Posted at 20:41h, 10 March Reply

      That is great Samantha!Thank you for sharing!

  • Laurie Lierman
    Posted at 22:21h, 06 March Reply

    Good article, Lots of helpful information.

  • Peggy Pollock
    Posted at 19:40h, 06 March Reply

    Interesting I didn’t know that

  • Kim Laible
    Posted at 19:29h, 06 March Reply

    Good info!!

  • Beth Smith
    Posted at 19:16h, 06 March Reply

    I use it for indigestion

  • Regina Tyler
    Posted at 17:42h, 06 March Reply

    I have not done the apple cider vinegar in a while. Reading this article reminded me of the great benefits. A word of caution, if you plan to take a spoonful make sure you eat something.

  • Sanra Cook
    Posted at 16:45h, 06 March Reply

    I use it to help with indigestion

  • Jonathan Upholz
    Posted at 16:33h, 06 March Reply

    Good information to know

  • Edward L Reiman
    Posted at 13:58h, 06 March Reply

    Very informative.

  • Karen Collins
    Posted at 13:36h, 06 March Reply

    If only I could consume it without heaving that would be great! I’ve tried. I can’t even tolerate the smell. Thank you for the information though. I’ll share it with people who can do it.

  • Charlene Tucker
    Posted at 13:33h, 06 March Reply

    Good article very helpful

  • Charlene Tucker
    Posted at 13:29h, 06 March Reply

    Good article

  • Matt
    Posted at 13:26h, 06 March Reply

    Helps me feel full and appears to help my blood sugar.

  • Brenda M
    Posted at 13:17h, 06 March Reply

    Interesting. I have heard of this. My parent use to take something that was apple cider vinegar called Joggin in a Jug.

  • CTUCKER64
    Posted at 12:51h, 06 March Reply

    Interesting article

  • Rachelle Gizinski
    Posted at 11:50h, 06 March Reply

    Very informational article

  • Carly Harris
    Posted at 11:29h, 06 March Reply

    Good info. I’ve tried this and seems to work! Just hard to get used to the taste

  • Brad Martin
    Posted at 10:02h, 06 March Reply

    Seems to have numerous health benefits. Good article.

  • Kris M
    Posted at 05:24h, 06 March Reply

    Informative, thank you

  • Cindy Gilliland
    Posted at 04:20h, 06 March Reply

    Thanks for the info.

  • Cindy
    Posted at 04:16h, 06 March Reply

    Thanks for the info

  • Robin Thomas
    Posted at 02:53h, 06 March Reply

    Informative article.

  • Yvonne Lees
    Posted at 02:51h, 06 March Reply

    Great information!

  • devona maher
    Posted at 01:23h, 06 March Reply

    Gonna give this a try

  • Dani R Kelley
    Posted at 00:50h, 06 March Reply

    I think I will try this.

  • Irene Durr
    Posted at 23:38h, 05 March Reply

    Good information.

  • Kerrie Bates
    Posted at 23:19h, 05 March Reply

    Already started using… small difference noted

  • Veronica Yancewicz
    Posted at 23:03h, 05 March Reply

    Very informative and there are a lot of benefits to ACV use.

  • Tracy Lynn Donnalley
    Posted at 22:40h, 05 March Reply

    I never knew. Interesting

    • SUSAN OGATO
      Posted at 15:38h, 17 June Reply

      Did not know love all natural things great news it is to many things go bad for this ND that that’s why I love natural

  • Linda
    Posted at 22:35h, 05 March Reply

    I love organic apple cider vinegar and use it if I start to get a cold … straight up, and also raw local honey… great stuff.

    • Nancy
      Posted at 20:44h, 10 March Reply

      That’s wonderful, Linda! Thank you for sharing!

  • Stacy
    Posted at 22:33h, 05 March Reply

    Interesting info. Thank you!!

  • Connie
    Posted at 22:12h, 05 March Reply

    Awesome need to do this soon

  • Hind
    Posted at 21:38h, 05 March Reply

    Good to know

  • Lisa Ann Sparks
    Posted at 21:34h, 05 March Reply

    Never knew vinegar could kill bacteria or fight against cancer. Good to know!

  • Lisa Ann Sparks
    Posted at 21:33h, 05 March Reply

    Never knew vinegar could kill bacteria or fight against cancer. Looks like more vinegar will be added to my diet!

  • Lori Wright
    Posted at 21:31h, 05 March Reply

    Interesting

  • TIFFANY
    Posted at 21:21h, 05 March Reply

    Wow great info

  • Amy Ribble
    Posted at 21:12h, 05 March Reply

    Need to try this

  • David Murray
    Posted at 20:56h, 05 March Reply

    Great information

  • David Murray
    Posted at 20:54h, 05 March Reply

    Great info for the best way to cut cholesterol and weight. Interesting information I never thought of before.

  • Charles Higgins
    Posted at 20:53h, 05 March Reply

    Great information have lost 3 pounds

  • Mario
    Posted at 20:30h, 05 March Reply

    I love the articles

    • Nancy
      Posted at 20:45h, 10 March Reply

      Great! Thank you for your feedback, Mario!

  • Brandy Chandler
    Posted at 20:29h, 05 March Reply

    I am so excited to learn these health benefits because I love vinegar

  • Stephanie Arnett
    Posted at 20:19h, 05 March Reply

    Great info!

  • Harrison H. Ross
    Posted at 20:10h, 05 March Reply

    Excellent information, Thank You

  • Marissa michalski
    Posted at 20:08h, 05 March Reply

    I’ve been skeptical of this but might give it a try now!

  • Jeanne Watman
    Posted at 20:03h, 05 March Reply

    I use apple cider vinegar regularly also. thank you

  • Galo
    Posted at 20:03h, 05 March Reply

    I have started drinking it… it works

  • Candice Thomas
    Posted at 20:03h, 05 March Reply

    I am going to try this !

  • Robert L.Berry
    Posted at 20:00h, 05 March Reply

    Interesting article

  • Randy Thomas
    Posted at 19:59h, 05 March Reply

    If only vinegar didn’t taste so horrible I would consume it everyday.

    • Nancy
      Posted at 20:00h, 05 March Reply

      It does help to add honey and hot water. That is how I enjoy it most. Also, start with one teaspoon.

  • Kelli Lollis
    Posted at 19:57h, 05 March Reply

    I have always heard that apple cider vinegar was good for you. But thanks to this article, it explains several different benefits of it to your overall health.

  • Brooks Douglass
    Posted at 19:56h, 05 March Reply

    Thanks for the article.

  • Deborah Thomas
    Posted at 19:55h, 05 March Reply

    I personally use Apple Cider Vinegar on a daily basis.

  • Connie Donley
    Posted at 19:47h, 05 March Reply

    Article was very informative

  • Laura Padgett
    Posted at 19:45h, 05 March Reply

    Thank you

  • Steven Sherman
    Posted at 19:45h, 05 March Reply

    Thats great

  • Claudia Rojo
    Posted at 19:45h, 05 March Reply

    I have actually started drinking apple cider with water and lemon and cayan in the mornings after my workout. 🙂

  • Gregory j Ganiel
    Posted at 19:44h, 05 March Reply

    Did not know that certain types of vinegar can kill cancer cells

    • Nancy
      Posted at 20:02h, 05 March Reply

      I’m aware that apple cider vinegar can kill cancer cells. Feel free to share more.

  • MICHELE HALL
    Posted at 19:33h, 05 March Reply

    Thank you for this article very helpful going to try this for weight loss

    • Nancy
      Posted at 20:03h, 05 March Reply

      You are very welcome, Michele! Best wishes and feel free to share your results!

  • LISA CARABALLO
    Posted at 19:31h, 05 March Reply

    Great article

  • Marie
    Posted at 19:29h, 05 March Reply

    Good article

  • Handan
    Posted at 19:27h, 05 March Reply

    Very helpful idea

  • Porsha Elle Sade Ali
    Posted at 19:24h, 05 March Reply

    I’ve been taking apple cider vinegar pills because I hate the taste of taking just a table spoon. I wonder if I would have better results if I went back to just drinking the table spoon

    • Nancy
      Posted at 20:05h, 05 March Reply

      I like to add hot water and honey. Consider trying this with just one teaspoon and increase to one tablespoon.

  • Ken Troutman
    Posted at 19:21h, 05 March Reply

    Great article

  • Laura Padgett
    Posted at 19:20h, 05 March Reply

    Great information- useful information

  • Julie McClung
    Posted at 19:19h, 05 March Reply

    Awesome info

    • Connie
      Posted at 22:11h, 05 March Reply

      Agreed

    • Mike
      Posted at 00:57h, 06 March Reply

      Great article

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