Apple Cider Vinegar for Health

Apple cider vinegar is the most popular type of vinegar due to its benefits & various household and cooking purposes. But what exactly is it? Is it really a miraculous weight loss drink?

Before we dive in, let’s look at what science has backed up. 

Copy of Copy of strawberry infographic

What is ACV? 

For thousands of years, apple cider vinegar has been used as a preservative and a condiment. It wasn’t until around 400 B.C.E that we began experimenting with vinegar as a healing and preventative agent.

Apple cider vinegar is made from crushed apples and applying a fermentation process with the sugar from the apples. This in return, turns it into acetic acid (the main ingredient in vinegar). Raw, unfiltered apple cider vinegar contains the “mother”, which is the best version to buy, which contains proteins, enzymes, and healthy bacteria. High-quality apple cider vinegar may also contain amino acids and antioxidants.

What benefits does ACV have? 

Well, first of all, most of the research on ACV has actually been done on Acetic Acid. This is where ACV gets it’s smell & taste.

Research has shown its benefits in:

  • Reducing cell damage (which can decrease the risk of cancer)
  • Lowering blood sugar levels after high carbohydrate meals
  • Improving insulin sensitivity and insulin responses
  • Increasing satiety
  • Reducing belly fat & increase weight loss
  • Anti-inflammatory properties

Other benefits are purely individualized

When researching the topic on ACV benefits, you will come across dozens of articles stating it is a miracle weight loss supplement. However, the benefits of ACV are more than this. It can help improve weight loss efforts and decrease bloating, but it is far from a miracle weight loss supplement.

Instead, focus on your diet and lifestyle habits along with supplementing with apple cider vinegar. In combination, this will provide the best results.

Important Cautions before Taking

The first and foremost takeaway before trying ACV is to ALWAYS dilute. Apple cider vinegar is very acidic, if you take it without diluting with 6-8oz of water it may cause stomach pain, teeth decay, and other harmful side effects.

Instead, try to take 1-2 tablespoons on an empty stomach (or lightly filled) mixed with a squirt of fresh lemon (or my favorite- a water enhancer) and 6-8oz of water. For best results, drink using a straw.

The Take-Away

Even though your friend and the internet may be making crazy claims about apple cider vinegar, most claims are purely individualized and not supported by science. Only a few studies have shown the possible benefits and are solely done on Acetic Acid. It’s definitely not what some claim to be a “miracle”, but the benefits are there.

You don’t need to drink it to take advantage of it’s health benefits!

You can use apple cider vinegar in various methods- make a hair mask, face mask, add it to your salads & veggies, create a cleaning solution, clean your fruits and veggies, and much more!


In my opinion, apple cider vinegar can definitely provide some amazing benefits. As long as you dilute and pay attention to your body, it can be safe and even beneficial to take.

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