APPLE CIDER VINEGAR & its HEALTH BENEFITS

19-Jun-2023

Apple cider vinegar is a type of fermented juice made from crushed apples and yeast. Making apple cider vinegar leads to the formation of aceticacid. Acetic acid is thought to be the cause of many potential benefits of apple cider vinegar.1

 

 

 

 

 

 

 

Picture by courtesy of Getty Images

Apple cider vinegar is commonly used in cooking, but it has also traditionally been used for medicinal purposes.1 It is believed to have antioxidant, antiviral, and antimicrobial capabilities.2 Apple cider vinegar has also been studied for its role in lowering blood sugar, treating acne and other skin conditions, and improving heart health. However, only some of apple cider vinegar's benefits are backed by science, while others remain unproven.

This article looks at the science-backed benefits of apple cider vinegar, its possible side effects, precautions, interactions, and dosage information.

Apple cider vinegar is produced when apple cider is fermented. During this process, bacteria and yeast interact with the sugar naturally found in apples. The final result is apple cider vinegar, which contains acetic acid, a component of all kinds of vinegar.1

Apple cider vinegar may be consumed as a beverage, added to salad dressings and marinades, or used topically.

Apple cider vinegar is believed to support human health in various ways. Below is a look at what the research says about some of apple cider vinegar's potential benefits. 

BLOOD SUGAR

The acetic acid in apple cider vinegar may help lower blood sugar.

A 2017 research review showed that taking vinegar along with meals lowered both sugar and insulin levels in the blood, two factors often elevated in people with type 2 diabetes. Researchers from the study concluded that vinegar, including apple cider vinegar, has the potential to be used alongside medications and lifestyle changes to manage blood sugar.4

A more recent systematic review found that consuming apple cider vinegar decreased both fasting blood sugar and HbA1C, two parameters used to diagnose type 2 diabetes. The review looked at nine studies in which adults consumed varying amounts of apple cider vinegar. However, most of the studies did not control the participants' dietary intake, which could affect overall outcomes. Additionally, the number of studies in the review was relatively low.5 

ACNE & SKIN CONDITIONS

Some believe that apple cider vinegar can improve acne and other skin conditions, but these claims are mostly unfounded. As an example, a small study looking found topical apple cider vinegar provided no benefits for people with atopic dermatitis.6

Luu LA, Flowers RH, Gao Y, et al. Apple cider vinegar soaks do not alter the skin bacterial microbiome in atopic dermatitis. PLoS One. 2021;16(6):e0252272. doi:10.1371/journal.pone.0252272

Regardless, some people continue to use topical apple cider vinegar for acne and other skin conditions, providing only anecdotal evidence that it works.

On a related note, there is some research suggesting that applying apple cider vinegar to varicose veins, or raised, sometimes painful blood vessels on the skin, may make them less noticeable. Researchers concluded that apple cider vinegar could be an acceptable complementary and alternative medicine (CAM) to improve the quality of life for patients with varicose veins.3

ANTI-FUNGAL PROPERTIES

One of the overarching claims of apple cider vinegar is that it contains antifungal properties, making it a potential treatment option for a wide range of health conditions.

However, despite a bevy of anecdotal evidence pointing to the antifungal properties of apple cider vinegar, scientific research supporting this claim remains lacking.

An in vitro (test tube) study concluded that apple cider vinegar contains antifungal properties. In the study, apple cider vinegar was found to be a possible therapeutic option for those with a fungus, candida, growing on their dentures.7

Mota AC, de Castro RD, de Araújo Oliveira J, de Oliveira Lima E. Antifungal activity of apple cider vinegar on candida species involved in denture stomatitis. J Prosthodont. 2015;24(4):296-302. doi:10.1111/jopr.12207

However, it should be noted that this study was performed in a test tube and should be replicated on humans to strengthen the results.

Other, similar lab studies reporting the positive effects of apple cider vinegar on various types of fungi do exist, but human trials are few and far between. 

ANTI-BACTERIAL PROPERTIES 

In some studies, apple cider vinegar has been found to contain various antibacterial properties. This means apple cider vinegar has the potential to be used to treat some types of bacteria, including E. coli and staph infections.

Once again, however, these results have mostly been found via lab studies.

In one such study, apple cider vinegar was proven to damage cell structures and prevent growth in E. coli and other bacteria. Researchers felt that these results meant that apple cider vinegar could be a useful treatment for various bacterial infections.8

More human trials are needed to confirm apple cider vinegar's antibacterial properties.

HEART HEALTH

Emerging research has shown that apple cider vinegar could be useful in improving the health of your heart.

High levels of lipids and cholesterol in the blood are risk factors for heart disease. A systematic review from 2021 found that apple cider vinegar consumption was linked to decreased levels of total cholesterol in the blood. According to the study, apple cider vinegar may block the formation of new fat cells and help remove cholesterol from the body.5

Large-scale human trials should be conducted to repeat and confirm these positive results.

PRECAUTIONS 

Apple cider vinegar is considered safe when consumed in small amounts for a short period. However, apple cider vinegar may not be safe if consumed long term or in large doses.1

Although you may have heard of the benefits of putting apple cider vinegar on your skin, doing so may not be safe either. Apple cider vinegar applied directly to the skin may cause chemical burns.1

It is unknown if apple cider vinegar is safe to use during pregnancy or lactation. Therefore, people who are pregnant or breastfeeding should practice caution and avoid using apple cider vinegar.

Apple cider vinegar is believed to be safe for children, but parents should take precautions and only provide recommended doses. It is also best to keep apple cider vinegar out of the reach of small children to prevent accidental overconsumption.

People with low potassium should avoid using apple cider vinegar as it may lower potassium levels further.1

MedlinePlus. Apple cider vinegar.

More research is needed to confirm these claims.

How Much Apple Cider Vinegar Should I Take? 

In general, small doses of apple cider vinegar are usually well-tolerated, while large doses are more likely to cause side effects.

Scientists have used varying doses of apple cider vinegar in their research, yet many of these studies have not been performed on humans. In one systematic review of nine studies on apple cider vinegar, doses ranged from 15 milliliters per day to 770 milliliters per day.5

 

Reference:  https://www.verywellhealth.com/apple-cider-vinegar-88768