If you’re anything like me, you want to use all-natural remedies as often as possible.
I have found apple cider vinegar to be the single best (and cheapest!) medicine out there. Nothing compares!
Below I’ll share with you everything there is to know about apple cider vinegar and teach you the difference between the real stuff and knockoff ACV.
A Quick History of Apple Cider Vinegar (ACV)
Apple cider vinegar is pretty popular these days but we aren’t the first people to discover its many benefits.
Long before probiotics were discovered and became popular, ancient civilizations were fermenting foods. Just like other fermented foods, apple cider vinegar has undergone a lengthy fermentation process to form healthy probiotics and enzymes.
The earliest record of fermentation dates back to 6000 B.C. and nearly every civilization since then has fermented foods. Cultures around the world have crafted unique flavors and traditions around fermentation, from Korean kimchi and Indian chutney to sauerkraut, cheese and yogurt.
Fermentation is historically used for preservation and as a critical component to food safety. In West Africa, garri is made from the root vegetable cassava, which, if not properly fermented, can be poisonous. Other foods are fermented to protect against foodborne illnesses in regions that have poor sanitation.
Asian civilizations ferment a wide variety of foods for preservation and flavor— Chinese douchi (black beans), Japanese natto (soybeans), Vietnamese mám (seafood), Lao pa daek (fish sauce), Korean banchan, to name a few.
Fermented foods are also used in Eastern cultures for medicinal purposes. Fermented foods and health can be traced as far back as ancient Rome and China.
Historically, apple cider vinegar has been used for a variety of different purposes: liver detoxification, blood purification, as an immunity booster, among many others. In ancient Greece, Hippocrates even prescribed vinegar mixed with a bit of honey to help cure coughs and colds.
Notations from “On the Articulations” by Hippocrates
“The treatment, if no fever be present, consists in the administration of hellebore, but otherwise (it is not to be given, but oxyglyky (decoction of honeycombs and vinegar) is to be given for drink, if required.”
“But if it appears advantageous to use a great deal of this drink during the whole course of the disease, one should add to it merely as much vinegar as can just be perceived by the taste…”
“The strongest vinegar of a white color, honey, Egyptian alum, the finest natron; having toasted these things gently, pour in a little gall; this cleanses fungous ulcers, renders them hollow, and is not pungent.”
“The juice of the grape, the strongest vinegar, the flower of copper, natron, the juice of the wild fig-tree. Alum, the most finely levigated, is to be put into the juice of the wild grape, and it is to be put into a red bronze mortar and stirred in the sun, and removed when it appears to have attained proper consistence.”
In the 17th century, Europeans began using vinegar medicinally. They prepared vinegar in syrups and antiseptics.
Today, apple cider vinegar is popular again for its potent health-promoting properties and even its use in foods. Not only can apple cider vinegar be used as a natural preventative and remedy, but it can also be added to salad dressings or even used as an effective all-natural household cleaner.
Apple cider vinegar’s benefits have been well-known for centuries. It’s been shown to keep blood sugar in check, aid in weight loss, soothe sunburns and even improve the appearance of scarring. Perhaps most importantly, apple cider vinegar boosts gut health.
With at least 30 uses and many health benefits, this is a must-have item in your medicine cabinet.
What Is Apple Cider Vinegar?
Apple cider vinegar is fermented apples. The ingredients that make apple cider vinegar are simple: apples, water, sugar (or honey) for the bacteria to feed on and time.
Fermentation takes about 2-3 months.
After fermentation, the ACV has far less sugar and fewer calories than whole apples, apple cider or apple juice. Each tablespoon has just 3-5 calories and contains minimal sugar (0.1g or less).
What’s the Difference Between Apple Cider Vinegar and Apple Cider?
Apple cider is made from fresh-pressed apples. It’s similar to apple juice. It’s just not filtered or processed in the same way.
Apple cider vinegar, on the other hand, has been fermented by yeast and bacteria, which turns the sugars into alcohol. It then undergoes a second fermentation process. This is when the alcohol is converted into acetic acid.
Apple cider and apple juice may taste great but they don’t provide the same health of benefits apple cider vinegar.
6 Top Apple Cider Vinegar Health Benefits
While apple cider vinegar has many uses, let’s first take a look at its contributions to good health.
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Apple Cider Vinegar Regulates Blood Sugar Levels
One of the most well-studied apple cider vinegar benefits is its ability to help maintain normal blood sugar levels.
In one study, drinking a dose of vinegar was found to decrease blood sugar levels by an average of 31% after eating white bread. An animal study also showed that giving diabetic rats apple cider vinegar for four weeks significantly reduced their blood sugar levels.
Apple cider vinegar may also improve insulin sensitivity.
Insulin is the hormone responsible for transporting sugar from the blood to the tissues where it can be used as fuel. Sustaining high levels of insulin can cause insulin resistance, which leads to high blood sugar and diabetes.
A study in Diabetes Care showed that drinking vinegar helped significantly improve insulin sensitivity by up to 34% in those with either type two diabetes or insulin resistance.
It only takes drinking 1-2 tablespoons of apple cider vinegar before meals to see these amazing results!
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Apple Cider Vinegar Helps with Weight Loss
Drinking apple cider vinegar isn’t going to help you shed a significant amount of weight in a short amount of time, like you may have heard. But it will help with weight loss!
How much weight can you lose by drinking apple cider vinegar?
Research does confirm the benefits of apple cider vinegar for weight loss. In one study, consuming just two tablespoons per day of apple cider vinegar for 12 weeks resulted in nearly 4 pounds of weight loss with no other changes to diet or lifestyle.
Studies also show that apple cider vinegar can help reduce food intake and amp up weight loss by increasing satiety. One study showed that drinking vinegar decreased total caloric intake by up to 275 calories over the course of a day.
Drinking apple cider vinegar for weight loss does help with weight loss but to see significant benefits you’ll need to also eat better and improve your gut health in other ways as well. Increasing your daily activity will greatly benefit your health too.
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Apple Cider Vinegar Lowers Cholesterol
Cholesterol is a fat-like substance that can build up in arteries. High blood cholesterol strains your heart, forcing it to work harder to push blood throughout the body.
By keeping cholesterol levels low, apple cider vinegar can promote heart health. One study showed that supplementing rats with apple cider vinegar reduced bad LDL cholesterol while also increasing beneficial HDL cholesterol.
In addition to apple cider vinegar, other ways to lower cholesterol fast include minimizing your intake of sugar and refined carbohydrates and eating healthy fats.
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Apple Cider Vinegar Improves Skin Health
Apple cider vinegar also treats acne and reduces scarring. Certain strains of bacteria contribute to the development of acne. Vinegar has antibacterial properties and can kill off many strains of harmful bacteria.
Apple cider vinegar also contains acetic acid, lactic acid, succinic acid and citric acid, all of which have been shown to prevent acne.
All of the above acids may also reduce scarring. A study in the Journal of Cosmetic Dermatology showed that treating acne scars with lactic acid for three months led to improvements in the texture and pigmentation.
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Apple Cider Vinegar Reduces Blood Pressure
High blood pressure forces the heart to work harder, causing the heart muscle to weaken and deteriorate over time. High blood pressure is a major risk factor for heart disease.
Apple cider vinegar helps to keep your heart healthy and strong. One study showed that giving rats acetic acid resulted in reduced blood pressure. Another study showed that vinegar effectively blocked the actions of a specific enzyme that raises blood pressure.
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Apple Cider Vinegar Relieves Symptoms of Acid Reflux
Gastroesophageal reflux disease is when acid backflows from the stomach up into the esophagus, causing symptoms like heartburn, belching and nausea.
Acid reflux is often a result of having low levels (weak) of stomach acid. Apple cider vinegar helps introduce more acid into the digestive tract to prevent acid backflow.
What is Apple Cider Vinegar Good For?
Now that you know the top 6 ways that apple cider vinegar improves health, let’s look at some of the ways apple cider vinegar can be used in your day-to-day life. Opting to use apple cider vinegar in just a handful of ways will not only improve your health but also save you money!
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Apple Cider Vinegar Boosts Gut Health
Add a healthy dose of beneficial bacteria to your diet by drinking 1-2 tablespoons a day. The bacteria in apple cider vinegar enhances the health of your digestive system and I turn increases immunity and improves your body’s ability to digest and absorb nutrients. The more you can eat fermented foods, the better!
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Apple Cider Vinegar Soothes Sunburns
Apple cider vinegar is a great natural remedy for soothing dry, sunburnt skin. Add a cup of apple cider vinegar to a lukewarm bath and soak for sunburn relief.
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Apple Cider Vinegar Regulates Blood Sugar
As mentioned above, apple cider vinegar benefits your blood sugar levels by increasing insulin sensitivity. Make an apple cider vinegar drink by diluting 1-2 tablespoons (or more if you like) in 8 ounces of water and drink it before meals to keep blood sugar levels steady.
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Apple Cider Vinegar Heals Poison Ivy
Apple cider vinegar helps soothe poison ivy rash. This is because apple cider vinegar contains potassium, which can help reduce the swelling associated with poison ivy. This should not cause you any pain. If you do feel pain during this treatment, don’t continue use.
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Apple Cider Vinegar Deters Bugs and Fleas
Ditch chemical-laden flea preventions and try apple cider vinegar instead. Add equal parts water and apple cider vinegar to a spray bottle and apply to the fur once per day.
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Apple Cider Vinegar Reduces Seasonal Allergies
The healthy bacteria found in apple cider vinegar promotes a strong immune system and supports healthy lymphatic drainage. Drink 1-2 tablespoons (or more if you like) diluted in water. Drink this on a regular basis for best results.
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Apple Cider Vinegar Balances Your pH
Yes, acetic acid, the primary component in ACV, is acidic but it has an alkalizing effect on the body.
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Apple Cider Vinegar is a Healthy Household Cleaner
Thanks to apple cider vinegar’s antibacterial properties, it’s ideal for safely killing off germs and keeping the house clean.
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Apple Cider Vinegar Fights Fungus
Fungal infections (athlete’s foot, toenail fungus, jock itch, yeast infections, etc.) can be treated with apple cider vinegar. Dilute apple cider vinegar in water and add to a spray bottle. Apply several times, daily.
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Apple Cider Vinegar Improves Skin Health
As mentioned above, apple cider vinegar can treat acne and reduce scarring. Through its antibacterial and healing properties, apple cider vinegar benefits the skin killing off strains of acne-causing bacteria.
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Apple Cider Vinegar Enhances Circulation
Some studies have found that applying apple cider vinegar to varicose veins can help improve circulation and alleviate symptoms.
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Apple Cider Vinegar Treats Warts
Soak a cotton ball in apple cider vinegar and apply it directly to the wart, covering it with a bandage overnight. Repeat this process until the wart falls off. This should not cause you any pain. If you do feel pain during this process, discontinue treatment.
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Apple Cider Vinegar Relieves Cold Symptoms
1-2 tablespoons of apple cider vinegar help relieve symptoms. This is because apple cider vinegar contains beneficial bacteria that improve your immune system.
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Apple Cider Vinegar Lowers Blood Pressure
Acetic acid, the main component in apple cider vinegar, reduces blood pressure levels, helping improve heart health.
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Apple Cider Vinegar Helps Remove Chemical Residue
Wash fruits and veggies with apple cider vinegar added to water. Its ability to kill off bacteria and prevent foodborne illness makes apple cider vinegar a good cleanser.
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Apple Cider Vinegar Extends Shelf-Life
Apple cider vinegar is often used as an effective food preservative, helping to extend shelf-life by killing off bacteria and preventing food spoilage.
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Apple Cider Vinegar Cleans Dishes
Adding apple cider vinegar to your detergent when washing the dishes will effectively kill off bacteria and keep dishes clean. It will also help clean your dishwasher at the same time.
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Apple Cider Vinegar Adds Flavor to Your Food
Apple cider vinegar added to salad dressings gives them a boost of healthful flavor. Apple cider vinegar is also a recommended addition when making bone broth and stocks.
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Apple Cider Vinegar Aids in Detoxification
Apple cider vinegar helps encourage lymphatic drainage and enhances circulation, making it a great tool when it comes to detoxification.
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Apple Cider Vinegar Decreases Dandruff
Ditch chemical-laden soaps and shampoos. Applying it to the scalp can inhibit the growth of Malassezia, a strain of fungus that contributes to dandruff.
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Apple Cider Vinegar Improves Oral Hygiene
Apple cider vinegar can help improve bad breath by killing off the harmful bacteria in your mouth and gut.
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Apple Cider Vinegar Acts as a Natural Deodorant
Your armpits have a lot of bacteria, which are what causes body odor. Apple cider vinegar’s powerful antibacterial properties make a healthy natural deodorant.
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Apple Cider Vinegar Keeps Hair Shiny
Making an apple cider vinegar hair rinse prevents dryness, dullness and breakage, and helps hair stay shiny and lustrous.
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Apple Cider Vinegar Helps with Weight Loss
As mentioned above, apple cider vinegar can boost weight loss. Add apple cider vinegar to your favorite green drink or protein shake, or simply drink 1-2 tablespoons (or more if you like) diluted in water.
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Apple Cider Vinegar Reduces Acid Reflux and Heartburn
As also mentioned above, apple cider vinegar can help increase levels of stomach acid, preventing backflow into the esophagus and reducing symptoms of heartburn. It’s best to drink apple cider vinegar before each meal.
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Apple Cider Vinegar Improves Baths
In addition to keeping skin healthy and clear as a natural toner, add apple cider vinegar to baths to increase your circulation, support hair and skin health and fight odor naturally.
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Apple Cider Vinegar Kills Weeds Naturally
Apple cider vinegar is a natural, safe weed killer. Be sure to spray carefully and avoid getting the apple cider vinegar on plants you want to keep because it will kill any plants it comes in contact with.
Apple Cider Vinegar Dosage
Can you drink apple cider vinegar every day?
Drinking up to two tablespoons per day diluted with water has been shown to be safe. Drinking as much as 3-4 tablespoons has not been found to be harmful. Listen to your body and let your doctor know about any changes you make to your diet.
Some people decide to take take apple cider vinegar pills because of how much they dislike the taste of apple cider vinegar. However, there are several reasons why you don’t want to take apple cider vinegar pills. Drink the real stuff!
Quality is Key
You should only dink/use organic, raw and unfiltered apple cider vinegar. It should also contain the mother. The mother is the life force of apple cider vinegar. The ACV you buy should be murky with a web-like appearance and the mother still intact.
Apple cider vinegar is pretty inexpensive and lasts quite a while so buy the best apple cider vinegar that you can! I only recommend Bragg Apple Cider Vinegar or homemade ACV.
Here’s why you should only buy organic, raw and unfiltered apple cider vinegar.
Organic Apple Cider Vinegar
If apple cider vinegar is labeled as certified organic, it means that it’s free of genetically modified organisms (though, there are no GMO apples), the apples were grown organically and there are no synthetic additives.
Raw Apple Cider Vinegar
Raw apple cider vinegar is alive. When apple cider vinegar is pasteurized, the organisms are killed and the vinegar becomes a “dead” food. When apple cider vinegar is labeled “raw” this means that the mother (a cluster of proteins, enzymes and beneficial bacteria) is still alive and well.
Unfiltered Apple Cider Vinegar
When apple cider vinegar is filtered, the filtration process removes the mother as well as any sediment, leaving behind a clear vinegar with far fewer health benefits.
Precautions and Potential Side Effects
Drinking apple cider vinegar is healthy and safe for most people. However, keep in mind that consuming large amounts can lead to some negative effects on your health.
What are the negative effects of drinking too much apple cider vinegar or drinking it every day?
- erosion of tooth enamel
- burning of the throat
- burning of the skin
- decreased levels of potassium
Always dilute apple cider vinegar in water instead of drinking it straight to prevent erosion and burning. After you drink apple cider vinegar, drink straight water to wash down any apple cider vinegar that’s still in contact with your teeth.
You should also start with a low dose of apple cider vinegar and work your way up to assess your tolerance. Everyone is different and needs different dosages of apple cider vinegar.
The research on the effects of bone loss due to apple cider vinegar is limited. However, one case study did find that drinking/eating large amounts of apple cider vinegar caused low potassium levels and decreased bone formation due to the high acidity of vinegar.
It’s important to take apple cider vinegar as a supplement to your overall diet. Not a replacement for food or other drinks. This will prevent negative side effects.
Also, keep in mind that apple cider vinegar isn’t a quick fix or cure. Apple cider vinegar should be paired with a nutritious diet and a healthy lifestyle for optimal results.