Acetic acid and apple cider vinegar have been linked to improved cholesterol levels, reduced blood sugar levels, increased insulin sensitivity, and weight loss in both humans and animals, according to several studies ( 2 , 3 , 4 , 5 ).
What happens if I regularly consume apple cider vinegar?
Although taking excessive amounts of apple cider vinegar (8 ounces or 237 ml) every day for many years has been connected to dangers such low blood potassium levels and osteoporosis, even though it is associated with health advantages ( 20 ).
What advantages come from regularly consuming apple cider?
Polyphenols, which are substances found in plants and function as antioxidants, are present in apple cider. They may lessen your risk of developing some cancers, diabetes, and heart conditions by assisting the body’s defense mechanisms against free radicals and cell damage. Additionally, polyphenols reduce bodily inflammation.
Apple cider has more polyphenols than apple juice because it isn’t filtered. It does, however, have a lower amount of fiber than fresh, whole apples, which are likewise high in fiber.
What effects does apple cider vinegar have on the body of women?
Probiotics and antioxidants in apple cider vinegar (ACV) make it a rich source of nutrients that are beneficial for women’s health.
Apple cider vinegar (ACV) is rich in nutrients that are helpful for your health because it contains probiotics and antioxidants.
Apple juice is fermented to create ACV. Bacteria or yeasts interact with the natural sugars during the process to convert them to alcohol and subsequently vinegar. Acetic acid and polyphenolic chemicals are the two main active ingredients.
ACV comes in a variety of varieties, but only raw, unfiltered, or unpasteurized ACV has the “mother,” or murky stuff that floats in the bottle. This by-product of fermentation is very healthy for the body.
health benefits of apple cider vinegar for women
- ACV helps alleviate bloating, cramping, and irritability brought by by PMS or painful periods.
- Controls blood sugar: After a starchy meal, ACV may be able to control blood sugar levels.
- Fighting dandruff: Spraying diluted ACV on the scalp is thought to help with flaking, irritation, and itching. The pH of the scalp is altered by the acetic acid, which makes it more difficult for yeast to grow.
- Kills body odor: It is thought that ACV eliminates odor-causing bacteria and balances the pH of the skin to avoid unpleasant body odor.
- Aids in weight loss: According to research, apple cider vinegar can make you feel fuller longer, which in turn curbs your appetite. You may consume less calories as a result.
- Enhances digestion: Taking ACV before eating meals high in protein may assist to enhance digestion. By raising stomach acids, ACV also raises the activity of the protein-degrading enzyme pepsin.
- Controls cholesterol: Some research suggests that ACV may aid in reducing triglyceride and total cholesterol levels, which can result in catastrophic illnesses including heart attack or stroke.
- Improves the health of the hair and skin: Diluting apple cider vinegar (ACV) can be used as a hair rinse to encourage lustrous hair, and ACV toners may be used to treat acne.
- Benefits of antioxidants: Apple cider vinegar’s polyphenols and vitamins provide defense against oxidative damage brought on by free radicals, which is linked to early aging and the development of cancer.
Precautions to take with apple cider vinegar
ACV should be diluted before usage because it is so intensely acidic. Some advise consuming it before meals after diluting it with 240 mL of water. ACV should also not be used straight to the skin since it may harm it.
Consult your doctor before using ACV for medical reasons so that you are informed of any potential risks or adverse effects.
Is there a recommended daily intake of apple cider vinegar?
The majority of ACV’s health advantages are related to acetic acid. 15 ml of the acid is enough, according to a significant study, to reduce the severity of severe lifestyle disorders like hypertension or neuropathy. (1)
How much apple cider vinegar should you consume each day? Drinking 15–30 cc of apple cider vinegar diluted in a cup of water is advised by experts for general health. This equals to 1 to 2 tablespoons of ACV daily.
An appropriate dosage can vary depending on a number of variables, including the user’s age, medical history, and kind of ailment. The number may vary depend on the particular objective you’re working for.
As a Weight Loss Agent
Apple cider vinegar is now frequently used as a dietary supplement to help people lose weight. It not only helps enhance appetite reduction and BMI regulation, but it is also recognized to assist people lose body weight.
In one such clinical experiment, three participant groups each consumed 0 milliliters, 15 milliliters, or 30 milliliters of apple cider vinegar daily for 12 weeks. Resultantly, both the vinegar intake groups reported a lower waist circumference and body weight. (2)
Another study from 2018 featured the daily consumption of 30 ml of ACV and showed high potency on subjects who were obese and overweight. Many more comparable studies have also come to the same conclusion: dilute ACV delivered with a controlled portion of meals aids in promoting fullness. (3)
To Treat Digestive Issues
Apple cider vinegar and high-protein meals have been demonstrated to aid in digestive issues. We can learn a lot from a study that looked at dietary interventions for Parkinson’s patients who were experiencing gastrointestinal distress.
For the treatment of GERD, apple cider vinegar was specially used in the study. A dosage of 1 to 2 tablespoons per ounce of water was adopted, and this reduced symptoms by 50%. (4)
Another pilot study supports the use of 10 ml of apple cider vinegar diluted in 200 ml of water to treat constipation in schizophrenia patients. In relation to vinegar, this is roughly similar to 1 tablespoon. (5)
To Control Blood Sugar
According to several studies, adding ACV to carbohydrate meals can aid in regulating blood sugar levels while they are being digested. According to the literature that is currently accessible, a relatively small dose of ACV should be adequate for the task.
This idea is supported by a 12-week trial using just 750g of acetic acid. Since ACV contains at least 6% acetic acid, 1 tablespoon of it would be sufficient to make this amount. (6)
More recent research shows that taking 20–30 ml of vinegar lowers blood sugar levels. For this reason, high GI meals like bagel, chicken, or rice are specifically used to manage postprandial hyperglycemia. (7, 8)
Does vinegar help you lose abdominal fat?
Apples are first chopped or crushed, then mixed with yeast to turn their sugar into alcohol. The alcohol is then fermented into acetic acid by the addition of microorganisms.
Although some producers substantially speed up the process so that it just takes a day, traditional apple cider vinegar production typically takes around a month.
It is an organic substance with a pungent smell and sour taste that is also referred to as ethanoic acid. The Latin word for vinegar, acetum, is where the word “acetic” originates.
The amount of acetic acid in apple cider vinegar is around 56%. Water and trace amounts of other acids, such malic acid, are also present (2).
Apple cider vinegar has only three calories and almost no carbohydrates per tablespoon (15 ml).
In summary, a two-step fermentation method is used to make apple cider vinegar. The primary active ingredient in vinegar is acetic acid.
Acetic acid is a short-chain fatty acid that breaks down in your body into acetate and hydrogen.
The acetic acid in apple cider vinegar may aid in weight loss in a number of ways, according to several animal studies:
- reduces blood sugar levels: In a rat research, acetic acid enhanced the liver’s and muscles’ capacity to absorb sugar from the blood (3).
- Acetic acid lowers insulin levels via reducing the insulin to glucagon ratio in the same rat study, which may help in fat burning (3).
- increases the enzyme AMPK, which increases fat burning and lowers the creation of fat and sugar in the liver, in rats exposed to acetic acid in another study (4).
- Reduces fat storage: Acetic acid or acetate treatment of obese, diabetic rats prevented weight gain and boosted expression of genes that decreased liver and belly fat accumulation (5, 6).
- Fat-burning genes significantly increased in a study of mice fed a high-fat diet supplemented with acetic acid, which reduced the accumulation of body fat (7).
- Reduces hunger: According to a different study, acetate may inhibit the brain regions in charge of controlling hunger, which may result in less food being consumed (8).
Although the outcomes of the animal trials are encouraging, further human study is required to verify these effects.
Summary Acetic acid may aid fat loss in a number of ways, according to animal research. It can improve blood sugar and insulin responsiveness, decrease hunger, promote fat burning, and decrease fat storage.
By encouraging satiety, apple cider vinegar may help people consume less calories (9, 10).
One hour after eating a high-carb dinner, participants in one short trial of 11 persons who took vinegar experienced a 55% lower blood sugar response.
Additionally, they were able to consume 200275 less calories the remainder of the day (10).
Apple cider vinegar has been demonstrated to reduce the rate at which food leaves your stomach in addition to its appetite-suppressing effects.
Taking apple cider vinegar with a starchy meal considerably slowed stomach emptying in a different small study. As a result, there were greater feelings of fullness and lower levels of insulin and blood sugar (11).
Delay in stomach emptying, often known as gastroparesis, is a typical consequence of type 1 diabetes. Because it is impossible to forecast how long it would take for blood sugar to rise after a meal, timing insulin with food intake becomes tricky.
Taking apple cider vinegar with meals may make gastroparesis worse because it has been demonstrated to lengthen the time food remains in your stomach (12).
Due to delayed stomach emptying, apple cider vinegar helps enhance fullness. This might naturally result in consuming fewer calories. For some people, this may aggravate their gastoparesis.
According to the findings of one human investigation, apple cider vinegar has remarkable benefits on body fat and weight (13).
In this 12-week study, 144 obese Japanese adults were given a daily vinegar dose of either 1 tablespoon (15 ml), 2 tablespoons (30 ml), or a placebo beverage.
They were instructed to limit their alcohol consumption but otherwise maintain their regular diet and activity levels for the duration of the trial.
The following advantages were generally experienced by people who ingested 1 tablespoon (15 ml) of vinegar daily:
- Loss of weight: 2.6 pounds (1.2 kg)
- Body fat percentage dropped by 0.7%.
- Waist size shrank by 0.5 inches (1.4 cm)
- Triglyceride levels dropped by 26%.
What altered in individuals who consumed 2 tablespoons (30 ml) of vinegar daily was as follows:
- Loss of weight: 3.7 pounds (1.7 kg)
- Body fat percentage dropped by 0.9%.
- Reduced waist size by 0.75 inches (1.9 cm)
The placebo group’s waist circumference grew a little bit, and they actually gained 0.9 lbs (0.4 kg).
This study found that including 1 or 2 teaspoons of apple cider vinegar in your diet can aid in weight loss. Additionally, it can help you lose belly fat, lower your blood triglycerides, and lower your body fat percentage.
Several human studies have looked into the impact of vinegar on weight loss, and this is one of them. Although the study was pretty extensive and the findings are positive, more research is required.
The high-dose vinegar group also accumulated 10% less fat than the control group and 2% less fat than the low-dose vinegar group during a six-week research in mice fed a high-fat, high-calorie diet (7).
Summary Overweight individuals in one study lost weight and body fat by consuming 12 tablespoons (1530 ml) of apple cider vinegar every day for 12 weeks.
Apple cider vinegar also helps people lose weight and fat, among other advantages:
- Apple cider vinegar has been demonstrated to drastically reduce blood sugar and insulin levels after eating when taken with a high-carb diet (14, 15, 16, 17, 18).
- Enhances insulin sensitivity: According to one study, adding vinegar to a high-carb meal increased insulin sensitivity by 34% in persons with insulin resistance or type 2 diabetes (19).
- Reduces fasting blood sugar: In a type 2 diabetes trial, participants who had apple cider vinegar along with a high-protein evening snack saw their fasting blood sugar drop by twice as much as those who didn’t (20).
- Improves PCOS symptoms: In a small research, 57% of women with PCOS who took vinegar for 90110 days regained ovulation, probably because their insulin sensitivity had increased (21).
- Lowers cholesterol levels: Research on diabetic and healthy rats and mice revealed an increase in “good HDL cholesterol” and a decrease in “bad LDL cholesterol” and triglycerides (22, 23, 24).
- vinegar may lower blood pressure by blocking the enzyme that causes blood vessels to contract, according to animal research (25, 26).
- Kills hazardous bacteria and viruses: E. coli and other germs that might lead to food poisoning are both combated by vinegar. coli. In one study, vinegar lowered the prevalence of several bacteria and viruses by 90% and by 95%, respectively (27, 28).
Summary Consuming apple cider vinegar may improve cholesterol, blood sugar, insulin, and PCOS symptoms. Bacteria and viruses are also combated by vinegar.
Use it as a salad dressing by mixing it with olive oil is a simple technique. It tastes very good when combined with leafy greens, cucumbers, and tomatoes.
You may also mix it with water and consume it, or you can use it to pickle vegetables.
12 tablespoons (15-30 ml) of apple cider vinegar mixed with water per day is the recommended dosage for weight loss.
Because of the possibility for negative side effects at larger dosages, such as drug interactions or dental enamel erosion, taking more than this is not advised. Additionally, it’s suggested to test your tolerance with 1 teaspoon (5 ml) at first.
Take no more than 1 tablespoon (15 ml) at a time because ingesting more may make you feel sick.
Because undiluted vinegar can burn the lining of your mouth and esophagus, it’s crucial to dilute it with water.
Although ingesting apple cider vinegar in tablet form could appear advantageous, there are significant hazards involved. In one instance, an apple cider vinegar tablet that became stuck in a woman’s esophagus caused throat burns (29).
Summary To maximize weight loss results, consume 12 tablespoons (1530 ml) of apple cider vinegar daily. Drink after mixing with water for optimal results.
Finally, consuming moderate amounts of apple cider vinegar seems to aid in weight loss and have a number of other health advantages.
Even though vinegars with lesser acetic acid contents might have less powerful effects, other varieties may offer comparable advantages.