10 Surprising Benefits of Drinking Apple Cider Vinegar According to Science

Drinking apple cider vinegar (ACV) offers a multitude of health benefits, many of which are backed by scientific research. ACV can help lower blood sugar levels, control blood pressure, detoxify your liver, aid in weight loss, and much more. While the benefits of drinking apple cider vinegar have been recognized for centuries, modern studies into its properties continue to reveal new ways to boost your health.

Many people are pleasantly surprised by how versatile ACV is for promoting good health. It's naturally low in calories and packed with essential nutrients your body needs. For most people, consuming 2-4 tablespoons of ACV diluted in a glass of water daily yields the most health benefits.

This article will explore the amazing, science-backed advantages of regularly drinking diluted apple cider vinegar. You'll see how these uses can be integrated with other natural remedies to significantly improve your health.

What is Apple Cider Vinegar?

Apple cider vinegar is made by crushing apples and fermenting their juice with the addition of healthy bacteria. This process creates a healthy ACV tonic rich in beneficial enzymes, vitamins, and minerals.

According to doctors from WebMD, apple cider vinegar contains vitamins C, B1, B2, B6, folic acid, and likely some pectin. It also provides trace minerals such as potassium, calcium, phosphorus, magnesium, and iron [1].

Many of ACV's health benefits come from its acetic acid content. Dr. Kathleen Zeman, in an article titled "Apple Cider Vinegar and Your Health," explains that during ACV production, healthy bacteria convert the alcohol formed in fermentation into acetic acid [2]. This process results in a liquid containing beneficial bacteria and enzymes, giving ACV its characteristic strong smell and sour taste.

The best kind of apple cider vinegar for health is raw, unfiltered, and unprocessed. Brands like Bragg’s raw organic apple cider vinegar are popular choices because they contain the “mother.” The journal Medscape General Medicine reports that the "mother" of vinegar contains healthy bacteria and enzymes [3]. This "mother" appears as cloudy sediment or bits floating in the bottle when shaken – this is where all the 'good stuff' is!

Apple cider vinegar is also very low in calories, with about 1 calorie per teaspoon or 3 calories per tablespoon.

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The 10 Science-Backed Benefits of Apple Cider Vinegar

Here are the main benefits of incorporating apple cider vinegar into your health regimen:

1. Helps with Weight Loss: ACV can assist in breaking down fat cells and support weight-loss programs.

2. Lowers Cholesterol: Drinking ACV has been shown to reduce "bad" cholesterol levels.

3. Reduces Blood Sugar Levels: ACV can help prevent blood sugar spikes, especially after consuming carbohydrates.

4. Improves Skin Appearance: Used topically, diluted ACV can help remove free radicals and lower skin pH levels.

5. Helps Treat Kidney Stones: The acidic properties of ACV can aid in dissolving kidney stones.

6. Reduces Blood Pressure: The acetic acid in ACV has a beneficial effect on keeping blood pressure levels down.

7. Helps Stop Acid Reflux: Despite its acidic nature, ACV becomes alkaline in the body and can help manage excess stomach acid.

8. Benefits Heart Health: Beyond reducing blood pressure and cholesterol, enzymes in ACV are beneficial for your heart.

9. Flushes Toxins from Your Body: ACV tonics have an antioxidant effect on your liver, aiding in toxin elimination.

10. May Help Protect Against Certain Cancers: While more research is needed, some vinegars show promising effects on certain cancer cells.

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Detailed Benefits of Drinking Apple Cider Vinegar

1. Drinking Apple Cider Vinegar Helps You Lose Weight

Drinking apple cider vinegar daily for weight loss can assist in shedding extra pounds in several ways. Studies on the effect of vinegar on body fat show that ACV can boost weight-loss diets. For example, a study in Japan found that men drinking 2 tablespoons of diluted ACV daily lost more weight than those who consumed the same amount of water without vinegar. Researchers concluded that daily vinegar consumption can help reduce obesity [4].

Another way ACV aids weight loss is by increasing feelings of fullness. The European Journal of Clinical Nutrition reported that acetic acid supplementation before a meal can help improve satiety, which can lead to reduced portion sizes and prevent snacking [5].

While ACV alone won't cause weight loss, and it should be part of a healthy weight loss plan that includes regular physical exercise and reduced calorie intake, scientific research clearly supports its role in boosting natural weight loss efforts.

2. Drinking Apple Cider Vinegar Lowers Your Cholesterol

One of the key health benefits of apple cider vinegar with the mother is its ability to help lower cholesterol levels and improve heart health. High levels of "bad" cholesterol (LDL cholesterol) are known to narrow arteries and put extra strain on your heart.

The British Journal of Nutrition reported on scientific research showing that acetic acid helps reduce LDL cholesterol in clinical trials. Acetic acid was found to limit fat formation in the liver [6]. Other studies have shown similar results, indicating that the antioxidant properties of apple cider vinegar have a positive effect on "bad" cholesterol [7].

Additionally, the pectin content of apple cider vinegar might play a role in reducing cholesterol. A 1997 study found that pectin helps reduce blood cholesterol levels and also improves symptoms of gastrointestinal problems [8].

3. Apple Cider Vinegar Lowers Blood Sugar Levels

Drinking apple cider vinegar to improve your health also has a beneficial effect on your blood sugar levels. The European Journal of Clinical Nutrition published a study on a small group of people, finding that acetic acid positively affected blood glucose and prevented blood sugar spikes after meals [9].

Furthermore, the American Diabetes Association reported that taking apple cider vinegar before bedtime can help control fasting blood glucose levels. It was found that apple cider vinegar has an anti-glycemic effect and can help control the symptoms of type 2 diabetes [10].

4. Benefits of Apple Cider Vinegar for Your Skin

There are also many benefits of apple cider vinegar for your skin when used topically. Many inflammatory skin conditions and acne raise the skin’s pH levels, leading to itching and redness. Intense itching can then lead to secondary bacterial infections that damage the skin.

According to the Annals of Dermatology, applying skin tonics containing acetic acid can help reduce the symptoms of atopic dermatitis (eczema). The low pH levels of apple cider vinegar help provide a protective barrier on the skin [11]. Other studies have shown that acetic acid in apple cider vinegar has an antibacterial effect and can help wounds heal by inhibiting the growth of harmful bacteria [12].

Important: Always dilute apple cider vinegar with equal amounts of water before using it on your skin. Always perform a patch test on a small area of skin first to see how your skin reacts. If you have sensitive skin that irritates easily, you might need to add more water to the ACV remedy.

ACV Helps Treat Acne

Apple cider vinegar can also help in your battle with acne and pimples. The Annals of Dermatology reported that excess sebum often raises the skin’s pH level on the chest, back, and face [13]. Applying diluted apple cider vinegar to cleanse acne-prone skin can help reduce the number of pimples and the inflammation in acne bumps.

5. Apple Cider Vinegar Helps to Treat Kidney Stones

Kidney stones form when there's a buildup of mineral deposits in your kidneys. These can create small, stone-like objects that cause intense pain if they move into your urinary tract. Drinking a few glasses of diluted apple cider vinegar daily can help get rid of the stones by dissolving them and making them easier to pass.

How does apple cider vinegar help remove kidney stones? The Journal of Mass Spectrometry reported that human kidney stones dissolve when placed in acetic acid, the main component in apple cider vinegar [14]. There's another way ACV can help prevent and get rid of kidney stones: when the body ingests ACV, it becomes alkaline. The journal Kidney International states that an acidic body often causes renal stones to form; increasing alkalinity can prevent stone formation [15].

6. Apple Cider Vinegar and Blood Pressure

Apple cider vinegar also has an anti-hypertensive effect and can assist in managing high blood pressure. High blood pressure can lead to heart disease and cause complications in other body organs.

One clinical study into the benefits of acetic acid shows potential in lowering blood pressure. Scientists found that acetic acid helps lower an enzyme (renin) that plays a role in regulating blood pressure. This, in turn, lowered blood pressure, leading scientists to conclude that acetic acid has a positive effect on hypertension [16].

7. Apple Cider Vinegar Helps to Relieve Acid Reflux

Acid reflux describes a condition where stomach acid leaks back up your esophagus, causing irritation and discomfort in your chest. A healthy digestive system needs the right amount of stomach acid to break down food and absorb nutrients.

Researchers from Arizona State University found that apple cider vinegar can help reduce the symptoms of acid reflux and heartburn. A small study found that drinking diluted apple cider vinegar helped reduce heartburn symptoms after meals [17].

8. Apple Cider Vinegar Benefits Your Heart

The proven benefits of apple cider vinegar for your cardiovascular system have already been documented in this article. ACV helps reduce LDL cholesterol in your blood, lowering your risk of heart disease. It also helps lower blood pressure by regulating enzymes that control blood pressure.

An interesting observational study noted that women who regularly consumed salads with an oil and vinegar-based dressing had a lower risk of heart attack. However, because the salad dressing contained heart-healthy alpha-linolenic acids, it is too early to say if the heart benefit was due to the healthy oils, the vinegar, or a combination of the two [18].

9. Apple Cider Vinegar Helps Flush Toxins

Consuming apple cider vinegar regularly helps boost your liver health and destroys free radicals that can oxidize in the liver. Just one glass a day containing 1-2 tablespoons of ACV can help boost circulation and detoxify your body.

For example, the journal Pharmaceutical Biology reported that fruit vinegars, including apple vinegar, help reduce liver damage caused by toxins. In an experiment, regular intake of fruit-based vinegars helped reduce oxidation in the liver and regulate fat metabolism, which had an overall effect of reducing liver damage [19].

10. Apple Cider Vinegar May Help Ward Off Cancers

There isn't enough scientific research to definitively say that apple cider vinegar can help treat cancer. However, some studies on the effect of certain vinegars on cancer cells have shown positive results. For example, some scientific studies have shown that certain vinegars can be used to kill off certain cancer cells and shrink tumors [20, 21].

It is also possible that drinking ACV regularly could have an indirect effect on preventing cancer because it helps reduce inflammation and oxidative stress in the body. But, it’s still too early to say if apple cider vinegar can be used to treat cancer.

What Are the Side Effects of Consuming Apple Cider Vinegar?

Apple cider vinegar is generally safe with few or no side effects when consumed in reasonable quantities. However, a few people have reported some side effects of drinking apple cider vinegar daily:

• Nausea: While ACV can improve digestion and gut bacteria, some people find the sour taste and smell difficult initially. One study on ACV's weight-loss effects reported that some individuals felt a bit queasy after drinking it [22].

• Tooth Enamel Erosion: Consuming undiluted apple cider vinegar (or any other vinegar) could weaken tooth enamel and lead to tooth erosion. ACV should always be consumed diluted. You can swish your mouth with clean water after drinking diluted ACV to remove any leftover residue from your teeth and prevent enamel erosion.

• Delayed Gastric Emptying: If you have type 1 diabetes, drinking apple cider vinegar could delay gastric emptying, which might impact your insulin levels [23].

• May Cause Burns When Consumed Undiluted: The journal Acta Paediatrica reported that ingesting undiluted vinegar can cause burns to the throat or esophagus [24].

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What is the Daily Dosage of Apple Cider Vinegar?

There isn't an official dosage for drinking apple cider vinegar. So, how much ACV should you drink for its health benefits? Most people who drink ACV regularly for its health benefits find the best results by drinking a glass of water with 1-2 tablespoons of apple cider vinegar once or twice a day.

What is the Best Type of Apple Cider Vinegar?

The best type of apple cider vinegar that provides all the health benefits is raw, unfiltered, and unprocessed apple cider vinegar. This should contain the “mother”—so don’t be put off if there are bits floating in the vinegar or sediment at the bottom. This part of the vinegar contains the healthy enzymes. Many people choose Bragg’s apple cider vinegar, but many other types are available at health stores and online.

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How to Use Apple Cider Vinegar

Let’s briefly look at some of the most popular ways to use apple cider vinegar for its health properties and for improving the appearance of your skin.

Healthy Apple Cider Vinegar and Honey Drink

Adding some natural, raw honey to your ACV tonic not only helps improve its taste but also boosts its health properties. Various studies suggest that a honey and apple cider vinegar tonic can help reduce joint inflammation, improve digestive health, and kill off bacteria that cause sore throats.

For Shiny, Healthy Hair

You can use apple cider vinegar to get beautiful, shiny hair that is well-conditioned and free of dandruff. How to use:

1. Put 2 tablespoons of apple cider vinegar in a cup of water.

2. Shampoo your hair as normal with your favorite natural shampoo.

3. After rinsing the shampoo, apply the apple cider vinegar rinse to your hair and massage it into your scalp and hair.

4. Leave for 5 minutes.

5. Rinse with warm water and dry as usual. Repeat once or twice a week for healthy, shiny-looking hair.

Reduce Skin Inflammation

If you have skin conditions like eczema or psoriasis, diluted apple cider vinegar can help reduce skin inflammation. ACV will help remove bacteria from the skin and also reduce itching and redness. You can also use apple cider vinegar to wash your face. This has a mild skin-peeling effect that helps unclog pores and balance the skin’s pH levels. How to use:

1. Dilute apple cider vinegar with equal amounts of water.

2. Test on a small skin patch first to see how your skin reacts.

3. Dip a cotton ball in the ACV mixture and apply to the area of skin you want to cleanse.

4. Leave for up to 5 minutes, then rinse the natural skin tonic off with warm water.

5. Repeat 2-3 times a week for best results.

6. Apply your favorite natural skin moisturizer to keep your skin looking fresh and youthful.

Detox Drinks

Regularly drinking a glass or two a day of diluted apple cider vinegar is enough to detoxify your body and get rid of free radicals. However, you can also enhance this by making a detox drink with apple cider vinegar and other ingredients. Here’s what you’ll need for the detoxifying drink recipe:

• 1 glass of water

• 1 tablespoon of apple cider vinegar

• 1 tablespoon of lemon juice

• 1/2 teaspoon ground cinnamon

• 1 teaspoon raw honey Mix all the ingredients and drink immediately. Use a few times per week as a refreshing tonic and to help keep your liver in good health.

Yeast Infections

The antifungal properties of apple cider vinegar make it a great ingredient for treating various yeast and fungal infections.

Oral Thrush

For treating oral thrush, here's what you should do:

1. Put 2 teaspoons of apple cider vinegar and 1 teaspoon of salt in a cup of warm water.

2. Use as a mouth rinse, swishing around your mouth for 2-3 minutes, then spit out.

3. Continue using 2-3 times a day until you no longer have any signs of oral thrush.

Vaginal Candidiasis

If you have symptoms of a vaginal yeast infection, you can use apple cider vinegar to kill off the yeast pathogens. Here’s what you should do:

1. Dilute apple cider vinegar with equal parts of water.

2. Soak an unscented tampon in the home remedy.

3. Insert into your vagina for 30-60 minutes.

4. Remove and rinse your vagina with water. Dry thoroughly to help prevent moisture that promotes yeast growth.

5. Use daily to get rid of the vaginal yeast infection.