Apple cider vinegar (ACV ) is an ancient home remedy derived from the fermentation of apple juice. It has been used for centuries in both cooking and natural medicine. Apple cider vinegar is particularly valued for its health benefits for digestion, blood sugar control, and skin care. Thanks to its acetic acid properties, apple cider vinegar is widely used for detoxification, immune support, and as a natural beauty product. In this article, you'll learn how apple cider vinegar works, its benefits, and how to use it safely.

What is apple cider vinegar?

Apple cider vinegar is a type of vinegar produced by fermenting apples. During the fermentation process, yeast and bacteria convert the apples' natural sugars into alcohol and then into acetic acid. Acetic acid is the main active ingredient that gives apple cider vinegar its characteristic health benefits. Apple cider vinegar also contains trace amounts of vitamins, minerals, and polyphenols, which give it antioxidant properties [1].

Synonyms for apple cider vinegar

Apple cider vinegar is often referred to as apple cider vinegar (ACV). Other terms include apple essence or simply vinegar made from apple juice . In some regions, it is also marketed as "natural apple cider vinegar" when it is unfiltered and untreated, which retains its valuable "mother" (a cloudiness from acetic acid bacteria) [2].

Where does apple cider vinegar come from?

Apple cider vinegar is produced worldwide, primarily in apple-growing regions. Traditionally, it has been used in many cultures both as a food and as a medicinal product. Today, it is widely available in supermarkets and health food stores and is available in various forms, from pure vinegar to dietary supplements in capsules or gummies [3].

How is apple cider vinegar made?

Apple cider vinegar is produced in two steps. First, apple juice is fermented to produce alcohol. Then, the alcohol is converted into vinegar by adding acetic acid bacteria. The resulting vinegar typically contains about 5-6% acetic acid. Unfiltered apple cider vinegar often contains the so-called "mother of vinegar," a cloudy substance rich in enzymes and beneficial bacteria [4].

Health benefits of apple cider vinegar

Apple cider vinegar and digestion

Apple cider vinegar is commonly used to aid digestion. It can stimulate the production of stomach acid, which helps improve digestion and reduce bloating or gas. Some studies suggest that apple cider vinegar may promote the growth of healthy gut bacteria, supporting overall gut health. People suffering from acid reflux or digestive issues often use apple cider vinegar as a natural remedy to balance stomach acid levels [5].

If you are interested in the topic of digestion, you will find even more exciting information in this article:All about your intestinal health .

Apple cider vinegar and blood sugar control

Apple cider vinegar may help regulate blood sugar levels by improving insulin sensitivity and slowing the absorption of sugar from food. Studies show that consuming apple cider vinegar before a high-carbohydrate meal can reduce blood sugar spikes. This makes it a useful tool for people with diabetes or insulin resistance to better control blood sugar [6].

Apple cider vinegar and weight management

Apple cider vinegar can also help with weight management. The acetic acid in apple cider vinegar can increase satiety and curb appetite, leading to lower calorie intake. Studies suggest that regular consumption of apple cider vinegar, combined with a healthy diet, can lead to moderate weight loss. It is often used as a component of detox programs and diets [7].

Apple cider vinegar and skin health

Apple cider vinegar is a popular home remedy for skin care, especially for blemishes like acne. Thanks to its antibacterial and anti-inflammatory properties, apple cider vinegar can help reduce bacteria on the skin and relieve inflammation. Diluted apple cider vinegar is often used as a toner or facial wash to balance the skin's pH and treat skin concerns [8].

Apple cider vinegar and heart health

There is evidence that apple cider vinegar may support heart health by lowering cholesterol and regulating blood pressure. Animal studies have shown that apple cider vinegar may lower LDL cholesterol (the "bad" cholesterol) and reduce the risk of cardiovascular disease. Although more human research is needed, many people use apple cider vinegar as part of a heart-healthy diet [9].

How does apple cider vinegar work in the body?

Apple cider vinegar works primarily through its acetic acid, which offers numerous health benefits. Acetic acid helps regulate blood sugar levels, boost metabolism, and support the growth of healthy gut bacteria. Additionally, apple cider vinegar has antioxidant and antibacterial properties that protect the body from harmful germs and reduce inflammation. It can also stimulate digestion and balance the body's pH [10].

Recommended dosage and use of apple cider vinegar

What is the recommended dosage?

The recommended dosage of apple cider vinegar varies depending on the intended use, but is typically 1 to 2 tablespoons (15 to 30 ml) per day. For blood sugar control or weight management, it is often recommended to mix 1 to 2 tablespoons of apple cider vinegar with a glass of water and drink it before meals. When used externally, for example, for skin care, apple cider vinegar should always be diluted to avoid skin irritation [11].

When should you take apple cider vinegar?

Apple cider vinegar can be taken at different times of the day, depending on its intended use. To regulate blood sugar levels, it is recommended to take it before meals. For digestive support, it can be taken in the morning or evening. When applied externally to the skin, apple cider vinegar is often used after cleansing the face to restore the skin's pH [12].

Side effects and safety of apple cider vinegar

Is apple cider vinegar safe?

Apple cider vinegar is considered safe when consumed in moderation. However, excessive consumption or improper use can cause side effects. Undiluted apple cider vinegar can damage teeth and wear away enamel, so it should always be diluted with water. People with gastrointestinal disorders should be cautious, as apple cider vinegar can irritate the stomach. It is also advisable to consult a doctor before consumption, especially if you have existing health problems [13].

What are the side effects of apple cider vinegar?

Possible side effects of apple cider vinegar include stomach upset, heartburn, and tooth damage if consumed in excess or undiluted. In people with sensitive skin, apple cider vinegar may cause skin irritation when applied externally. It is recommended to always dilute apple cider vinegar with water and gradually increase the amount to allow the body to adapt to its effects [14].

Apple cider vinegar compared to other ingredients

Apple cider vinegar vs. lemon juice

Both apple cider vinegar and lemon juice are often used to support digestion and detoxification, but they have different mechanisms of action. Apple cider vinegar contains acetic acid, while lemon juice is rich in vitamin C and citric acid. Both have acidic properties and can be used similarly to regulate the body's pH, although apple cider vinegar has stronger antimicrobial effects [15].

Apple cider vinegar vs. balsamic vinegar

Balsamic vinegar has a sweeter flavor and is often used in salad dressings, but it doesn't offer the same health benefits as apple cider vinegar. Apple cider vinegar contains higher amounts of acetic acid, making it more effective for blood sugar control and digestive support. However, balsamic vinegar may be a healthier dietary alternative to refined, sugary sauces [16].

Natural sources of apple cider vinegar

Apple cider vinegar can be easily made at home from apples and water. This requires a fermentation process lasting several weeks, during which the sugar in the apples is first converted into alcohol and then into acetic acid. However, many people prefer to buy ready-made apple cider vinegar from the supermarket. It's important to choose unfiltered and unpasteurized apple cider vinegar, as this still contains the "mother of vinegar," which is responsible for many of the health benefits [17].

Final Thoughts on Apple Cider Vinegar

Apple cider vinegar is a versatile and powerful natural remedy that offers numerous health benefits, including supporting digestion, regulating blood sugar levels, and improving skin health. Whether consumed as pure vinegar, diluted, or in gummy bears, apple cider vinegar is a simple and effective addition to a healthy lifestyle. For people looking to support their digestion, stabilize their blood sugar levels, or care for their skin, apple cider vinegar is a valuable and natural choice.