Apple cider vinegar (ACV) has been used for centuries as a natural remedy, but modern science is now explaining why it works. Apple cider vinegar studies discovered anti-obesity, anti-bacterial, antifungal, cardiovascular, anti-cancer, and anti-Alzheimer’s properties (Smriti, 2023). From blood sugar control to digestion and weight management, apple cider vinegar offers multiple health benefits when used correctly. This article explores the key uses of apple cider vinegar, explains how it works inside the body, and highlights important safety precautions, all backed by scientific evidence.
What Is Apple Cider Vinegar?
Apple cider vinegar is made through the fermentation of crushed apples. During this process, sugars are converted into alcohol and then into acetic acid, the primary active compound responsible for most of ACV’s health effects. Raw, unfiltered apple cider vinegar also contains beneficial enzymes, organic acids, and trace probiotics.
Uses of Apple Cider Vinegar and How It Works
1. Apple Cider Vinegar for Lowering Blood Sugar
One of the most well-researched apple cider vinegar uses is blood sugar regulation. Acetic acid slows carbohydrate digestion by inhibiting enzymes responsible for starch breakdown. This delays glucose absorption and reduces post-meal blood sugar spikes. Apple cider vinegar also improves insulin sensitivity, allowing muscle cells to absorb glucose more efficiently (Johnston et al., 2004; Johnston et al., 2010). By far, the most successful application of vinegar to date is in patients with type 2 diabetes. The vinegar has been shown to have numerous benefits for blood sugar and insulin levels (Hayk & Astghik 2019).
How to use:
Take 1 tablespoon of apple cider vinegar diluted in water 10–15 minutes before meals to help calm blood sugar spikes.
2. Improving Digestion and Reducing Bloating
Apple cider vinegar supports digestion by increasing stomach acidity, which improves protein digestion and nutrient absorption. It also stimulates bile flow from the liver, helping the body digest fats more effectively. Improved bile secretion reduces food fermentation in the gut, a common cause of bloating and gas (Liljeberg & Björck, 1998).
Raw apple cider vinegar may also support gut health by limiting the growth of harmful bacteria.
How to use:
Mix 1 tablespoon of apple cider vinegar in 2 ounces of water and take it during the middle of a meal to stimulate bile flow.
3. Supporting Fat Burning and Healthy Weight Loss
Another popular apple cider vinegar use is weight management. Acetic acid activates AMP-activated protein kinase (AMPK), an enzyme that increases fat burning while reducing fat storage. It also delays gastric emptying and increases satiety, helping reduce calorie intake (Kondo et al., 2009; Ostman et al., 2005). Several human studies show that vinegar can increase satiety, help you eat fewer calories and lead to actual pounds lost on the scale (Hayk & Astghik 2019).
How to use:
Take 1 tablespoon of apple cider vinegar in 8 ounces of water upon waking and 30 minutes before meals to promote fullness and support fat loss.
4. Improving Cholesterol and Heart Health
Apple cider vinegar has been shown to reduce total cholesterol, LDL cholesterol, and triglycerides by suppressing lipid production in the liver. These effects support cardiovascular health and reduce metabolic risk factors (Budak et al., 2014).
5. Supporting Gut and Immune Health
Apple cider vinegar exhibits antimicrobial activity against harmful organisms such as Escherichia coli, Staphylococcus aureus, and Candida albicans. By reducing pathogenic microbial growth, ACV may support gut balance and immune defense (Yagnik et al., 2018).
How to Take Apple Cider Vinegar Safely
Recommended Dosage
- 1–2 tablespoons per day, always diluted
- Never drink undiluted apple cider vinegar
Precautionary Measures
Apple cider vinegar should always be diluted to prevent damage to tooth enamel and irritation of the throat and stomach. Using a straw is recommended to protect teeth. Individuals with stomach, duodenal, or oesophageal ulcers should avoid apple cider vinegar, as its acidity may worsen symptoms. Research show that it help slows the rate at which food leaves the stomach, which an suppress the appetite by making the person feel fuller for longer. However keeping food in the stomach can cause unwanted side effects. In the study that investigated the potential for vinegar to control the appetite, many participants reported feeling of nausea and indigestion after taking vinegar with breakfast (Hayk & Astghik 2019). Because of the acidity, drinking undiluted apple cider vinegar can worsen symptoms in people with digestive problems such as stomach ulcers.
Excessive intake may also lower potassium levels and interact with medications used for diabetes, blood pressure, or heart disease. People with underlying medical conditions should consult a healthcare professional before regular use.
Conclusion
Apple cider vinegar is more than a traditional home remedy, it is a biologically active food with scientifically supported health benefits. Its primary compound, acetic acid, plays a key role in regulating blood sugar, improving digestion, supporting fat metabolism, enhancing mineral absorption, and promoting metabolic health. When used correctly and in moderation, apple cider vinegar can be a simple, affordable, and effective addition to a healthy lifestyle. However, responsible use and proper dilution are essential to avoid adverse effects.
References
Budak, N. H., Aykin, E., Seydim, A. C., Greene, A. K., & Guzel-Seydim, Z. B. (2014). Functional properties of vinegar. Journal of Food Science, 79(5), R757–R764. https://doi.org/10.1111/1750-3841.12434
Hayk A. & Astghik B. (2019). Apple Cider Vinegar; Health Benefits and unwanted effects.
Johnston, C. S., Kim, C. M., & Buller, A. J. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27(1), 281–282. https://doi.org/10.2337/diacare.27.1.281
Johnston, C. S., Steplewska, I., Long, C. A., Harris, L. N., & Ryals, R. H. (2010). Examination of the antiglycemic properties of vinegar in healthy adults. Annals of Nutrition and Metabolism, 56(1), 74–79. https://doi.org/10.1159/000272997
Kondo, T., Kishi, M., Fushimi, T., Ugajin, S., & Kaga, T. (2009). Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, Biotechnology, and Biochemistry, 73(8), 1837–1843. https://doi.org/10.1271/bbb.90231
Liljeberg, H., & Björck, I. (1998). Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar. European Journal of Clinical Nutrition, 52(5), 368–371.
Ostman, E., Granfeldt, Y., Persson, L., & Björck, I. (2005). Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. European Journal of Clinical Nutrition, 59(9), 983–988. https://doi.org/10.1038/sj.ejcn.1602197
Smriti T. (2023). Health Benefits and Modern Applications of Apple Cider Vinegar: A Four-Decade Review of the Scientific Literature (Review Article on Bibliometric Investigation of Apple Cider Vinegar). 5. 1-10.
Yagnik, D., Serafin, V., & Shah, A. J. (2018). Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus, and Candida albicans. Scientific Reports, 8, 1732.
