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What are the Benefits of Apple Cider Vinegar?

No doubt you’ve seen apple cider vinegar (ACV) drinks or capsules in the store. You may even have a friend who takes it daily, but what’s it all about?  While proven research is a little light, devotees swear by its many health benefits. 

In This Healthy Insight:

  1. What Is Apple Cider Vinegar?
  2. Top 5 Benefits of Apple Cider Vinegar
  3. 5 Common Side Effects of Drinking Apple Cider Vinegar
  4. The Bottom Line

What Is Apple Cider Vinegar?

ACV requires three ingredients apples, sugar and yeast, and is made using a three-step process:

  1. Apples are crushed then the juice is squeezed out.
  2. Yeast is added to the apple juice and left to ferment. This step converts sugars into alcohol.
  3. The second fermentation process converts alcohol to vinegar by a type of acetic acid-forming bacteria. Like other vinegars, ACV is acidic.

 You’ll see several kinds of ACV available. Some looks clear, but the raw, unfiltered ACV has a murky substance floating around in it looking kind of gross. Called the “mother,” it’s formed by natural enzymes during fermentation and consists of proteins and friendly bacteria. It’s thought that the mother is responsible for ACV’s healthy benefits.

apples and apple cider vinegar

Top 5 Benefits of Apple Cider Vinegar

 No doubt you’ve seen apple cider vinegar (ACV) herb drinks or capsules in the store. You may even have a friend who takes it daily, but what’s it all about? What are the benefits of apple cider vinegar? While proven research is a little light, fans swear by this herbs many health benefits. 

1. Delivers healthy substances for overall wellness.

 Apple cider vinegar delivers trace amounts of naturally occurring nutrients including acetic and citric acids, B-vitamins, vitamin C, niacin, pantothenic acid, potassium and magnesium to name a few. These nutrients contribute to overall health and wellness.

2. Dieter’s favorite to help reach weight loss goals

 Apple cider vinegar has been a dieter’s favorite for decades and there are some small studies to back that up. It appears ACV may contribute to weight loss by promoting a feeling of fullness (or satiety), especially if taken before a meal. Feeling satisfied may be just what you need to push yourself away from the table or say no to that extra slice of pie, thereby reducing caloric intake.

3. Supports blood sugar levels already in the normal range

 A small study suggests that vinegar has a positive effect on blood sugar and insulin levels, particularly after meals. Keeping healthy blood sugar levels within the normal range is vital for ongoing health. As always work with your healthcare provider to learn what’s best for you and your situation.

4. Enhances appearance of hair and skin

 Using apple cider vinegar topically could help rebalance the natural pH keeping skin moisturized and comfortable. In fact, ACV is commonly found in natural shampoos as it has the potential to balance and clarify your hair and enhance its appearance.

5. Promotes heart health

While more research is needed, from two small studies, it seems that ACV can complement a current heart regimen by supporting cholesterol and triglyceride levels already in the normal range.

If heart health is a concern of yours, adding apple cider vinegar to your diet may be something for you and your doctor to discuss.

bad apple cider vinegar side effects

5 Common Side Effect of Drinking Apple Cider Vinegar Every Day

Whether you’re drinking apple cider vinegar straight (which is not recommended) or mixed with a glass of water, be aware of the 5 most common side effects.

Excessive amounts of apple cider vinegar can lead to the following side effects:

  • Due to its acidity, drinking apple cider vinegar every day can cause tooth enamel erosion or throat irritation. A safer ratio is 10:1 water to vinegar. Also, you might consider using a straw to bypass your teeth.
  • As with any herbal remedy, it can cause potential drug interactions, so be sure to discuss anything you plan to take with your doctor first.
  • Gastrointestinal issues due to delayed digestion can cause indigestion and bloating.
  • Drinking apple cider vinegar every day could cause potassium levels to decrease, which can be dangerous for those with blood pressure issues.
  • Although not confirmed, apple cider vinegar has been cited as a reason for bone loss.

Apple cider vinegar appears to be safe as long as you don’t overdo it. A common dosage for drinking ACV ranges from 1 teaspoon to 2 tablespoons daily, mixed with water.  You can minimize these effects by diluting apple cider vinegar with more water, reducing the amount of ACV you consume and rinsing your mouth after consuming it to prevent tooth damage. You can also try apple cider vinegar in capsule or tablet form.

woman on the phone eating an apple

The Bottom Line:

It’s best to start with a small dose and see how your body adjusts to it and always consult with your doctor first.  

Whether you’re drinking apple cider vinegar every day or using tablets or capsules, don’t expect overnight results. Along with potential health benefits, it’s also important to note risks as well. It’s always important to discuss your plans with your healthcare provider. Start slowly, gauge how your body handles it, then take it from there. It could be just the ticket you need for perfect health! Find an array of apple cider vinegar products here.

These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Testimonials reflect one person’s experience; individual results may vary.

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