Foody
by Jill-Ann Ouellette
Apple cider vinegar (ACV), a staple in most kitchens, is used for everything from salad dressings, cooking, and pickling; to cleaning toilets, floors, windows, and unclogging drains; to personal care, like washing your hair, preventing foot odor, and stopping dandruff. As far back as 3300 B.C., apple cider vinegar was considered to have healing powers, such as to disinfect wounds and to treat infections and insect bites.
Thanks to social-media influencers, this sour-tasting liquid is now claimed to have the ability to promote weight loss and control diabetes, potentially improving cardiovascular health. TikTok abounds with apple cider vinegar drink recipes and products, while YouTube videos encourage people to mix it with warm water and sip it before bedtime. During the COVID-19 pandemic, it gained attention as a potential immunity booster.
Apple cider vinegar is an acetic acid that comes from fermenting apples. It’s mostly water—nearly 94%—and also contains a tiny bit of iron, calcium, magnesium, zinc, sodium, sugar, and some potassium. ACV can be found in virtually all grocery stores and it’s also sold in powder, tablet, capsule, and gummy form, found in health-food stores and, of course, online.
But is there any evidence to back claims of its health-boosting benefits? Although scientific evidence is mixed, here are some potential benefits supported by research reported by the M.D. Anderson Cancer Center in Houston:
Blood Sugar Control: ACV may help regulate blood sugar levels by slowing down the digestion of carbohydrates and improving insulin sensitivity. This may be beneficial for people with pre-diabetes or type 2 diabetes. A small study published in Frontiers in Clinical Diabetes and Healthcare in 2023, showed A1C dropped from 9.21% to 7.79% in people who consumed 30 milliliters (about 2 tablespoon) of apple cider vinegar daily for eight weeks and were encouraged to follow a healthy diet. “This is the best supported claim,” says Lindsey Wohlford, a registered dietitian at the University of Texas, MD Anderson Cancer Center.
Heart Health: Studies suggest that it may lower cholesterol levels and reduce the risk of heart disease. It may do so by improving blood-vessel function and reducing inflammation. The 2023 study also found people with type 2 diabetes lowered both “bad” LDL cholesterol and total cholesterol more than people who just received encouragement to follow a healthy diet.
Weight Loss: ACV may promote feelings of fullness and reduce calorie intake. However, more research is needed to confirm this effect. “I feel like so often, people are looking for a shortcut,” says Wohlford. “When it comes to successful weight management, what we really want are sustainable behaviors, things that contribute to the overall reduction of chronic-disease risk. ACV is not going to take the place of a healthy diet and lifestyle with regular exercise.”
Gut Health: ACV contains probiotics, which are beneficial bacteria that support gut health. ACV may also help kill harmful bacteria in the gut. It contains natural probiotics because it is fermented. Probiotic-rich foods boost the number of healthy bacteria found in our gastrointestinal tract and have been linked to better immunity, brain health, and more. ACV is most definitely helpful in your diet if you want to keep your microbiome healthy and your good bacteria thriving.
Skin Health: ACV is a natural antiseptic and may help improve skin conditions such as acne and eczema. It is generally recommended for people with oily or acne-prone skin. ACV can be used as a toner, cleanser, or spot treatment directly on your skin. It can help improve circulation in the skin and can help treat age spots and other hyperpigmentation.
Other Potential Benefits: These include improved digestion, reduced bloating (by stimulating the release of enzymes that break down food), and strengthened hair and nails (stronger hair strands help prevent breakage). Apple cider vinegar has antibacterial and antifungal properties that may help reduce infections.
Important Note: It’s crucial to consume ACV in moderation. Consult with a healthcare professional before consuming ACV, especially if you have an underlying health conditions or are taking medications, like diuretics, laxatives, or prescription meds for diabetes and heart disease. Be smart—include your doctor in your decision making.
How to Consume ACV Most Effectively? “If you want to drink it, you really need to dilute it with water or put some in your tea to minimize issues with the esophagus or tooth enamel,” says Wohlford. We all know it does not taste great on its own.
The best and most pleasant way to consume it is as part of a meal. You can use it in homemade salad dressings, sauces, or marinades. When I don’t serve a fresh salad for dinner, I normally cut up cucumbers or tomatoes and cover them in vinegar. When our twins were little, they used “rock, paper, scissors” for the ability to drink the leftover vinegar in the dish after dinner. Use it to pickle vegetables. (Each year when the garden harvest is vast—we make lots of refrigerator pickles.) Enjoy the vegetables with their great fiber and nutrients as well as the apple cider vinegar.
Morning or Night: What's the Best Time to Have ACV? The Times of India reports that some proponents of morning consumption suggest that the acids in ACV can bind to toxins and help the body eliminate them throughout the day, making digestion more effective.
Some prefer having the drink before meals. Others still prefer taking it 2 to 3 hours before bed. (This can reduce the possibility of creating an upset stomach while lying down.) Truthfully, I couldn’t find scientific evidence to support an optimal time of the day for having apple cider vinegar.
Can ACV Be Harmful? Apple cider vinegar is very acidic and can cause erosion to tooth enamel and damage the esophagus—if you drink it straight. So… you might want to skip taking it as a shot. Some people may experience an upset stomach or acid reflux directly after consumption.
Take It or Leave It? ACV is versatile for non-health related uses like cleaning, personal care, and in cooking. It tastes great straight on veggies and in salad dressings and marinades. It does kill bacteria and has many other health-related benefits.
My choice…take it! To start my day, I prefer to drink it in the morning with 8 oz. of hot water, a tablespoon of fresh-squeezed lemon, a teaspoon of honey, and a dash of cinnamon. It seems to clear my head. And throughout the day, I enjoy ACV as much as possible with veggies. It’s more than just tangy!