The ABCs of Apple Cider Vinegar: Benefits, Precautions and Proper Dosage

Apple cider vinegar is a versatile ingredient found in a variety of recipes and is also used for beauty and cleaning purposes. Surprisingly, it offers various health benefits and has a rich history dating back thousands of years. With its antimicrobial and antioxidant properties, apple cider vinegar has potential wellness benefits. Read on to discover the potential health advantages of apple cider vinegar and the best ways to consume it, along with its proper dosage. To understand what apple cider vinegar is, consider the process of fermentation using apples, sugar, and yeast. This creates apple cider vinegar, where the yeast digests the sugar to produce alcohol, which is then turned into acetic acid by natural bacteria. Apple cider vinegar is available in filtered and pasteurized or raw and unfiltered forms. The cloudy sediment at the bottom of the bottle is known as “the mother,” containing bacteria and yeast that are speculated to provide health benefits due to the presence of healthy bacteria and probiotics.Apple cider vinegar serves various purposes, including as a deodorizer, preservative, cleaner, facial toner, marinade, fruit and vegetable wash, denture cleaner, hair rinse, dandruff treatment, weed killer, and mouthwash. 

jayk7/Moment/Getty Images

4 benefits of apple cider vinegar

Several small and medium-sized studies suggest that apple cider vinegar may have benefits for certain health issues and as a potential aid for weight loss. These benefits include:

• May help control blood sugar and diabetes: Apple cider vinegar has been shown to improve insulin response and lower blood sugar levels after meals, which can be beneficial for individuals with type 2 diabetes and those seeking to maintain normal blood sugar levels.
• Kills harmful bacteria: Apple cider vinegar’s pathogen-killing properties make it a natural preservative and inhibitor of microbial growth in food, including microbes like staph and candida.
• Could lead to weight loss: Consumption of apple cider vinegar has been associated with increased satiety, resulting in the consumption of fewer calories during meals and leading to weight loss over time.
• Might improve cholesterol levels: Incorporating apple cider vinegar into the diet may help reduce total cholesterol and triglyceride levels while increasing HDL “good” cholesterol, thus reducing the risk of heart disease.

Potential side effects of apple cider vinegar, including its high acidity that can damage tooth enamel, esophagus, or throat, and its potential to cause low potassium levels, interactions with certain medications, and digestive issues, should be considered. When using apple cider vinegar, it is important to dilute it with water or juice to mitigate potential side effects. Apple cider vinegar dosage varies depending on the intended use, such as incorporating it into foods, drinks, skin treatments, or baths.  

Annick Vanderschelden Photography/Moment/Getty Images

Bottom line

While there is some evidence supporting the benefits of apple cider vinegar, further research is needed to fully establish its efficacy. It may offer potential advantages for weight loss, blood sugar control, cholesterol improvement, and food preservation, but its high acidity requires caution to avoid potential dental and digestive issues. Consult with a healthcare professional before using apple cider vinegar, especially if you have underlying health conditions or are taking medications. Additionally, perform a skin test before using apple cider vinegar on your skin.

Author: OpenAI