The Truth About Apple Cider Vinegar
Recently, a friend shared with me this online health guru and their recommendations of workout routines, health food recipes, and apple cider vinegar (ACV) for weight loss. Yes, Apple cider vinegar, the foul tasting, putrid smelling concoction with alleged health benefits. While many believe these claims in ‘natural products,’ is there scientific evidence that support all these allegations?
What is apple cider vinegar?
A vinegar made from fermented crushed apples, it contains pectin, vitamins, minerals, and acid in the forms of acetic acid or citric acid. A majority of the health benefits are from the acetic acid. It’s commonly used for weight loss, diabetes, acne, kidney stones, and sunburns. But the real question is apple cider vinegar effective in treating those conditions?
Do ‘all-natural’ products ‘naturally’ benefit?
Let’s first address false claims and potentially unsafe uses. A common ACV treatment is using apple cider vinegar directly on the skin, such as for acne and sunburns. Another suggested use is for acne scars and eczema.
Yet the studies have yet to prove that hypothesis. There have also been cases of chemical burns and skin irritation due to its acidity. At that point does the benefit outweigh the risk when there are other safer options available? Contrary to recent believe, apple cider vinegar has not been proven to help treat or prevent COVID-19.
What are the proven health benefits?
But ACV isn’t all bad. Some of the proven benefits when drunk in its liquid form is improvement in weight loss and diabetes. Based on a clinical trial, they found that ACV taken at 15 mL twice a day in combination with a restricted calorie diet lead to a significant reduction in weight and BMI in overweight individuals. Not only that, they found an increase in good cholesterol and decrease in bad cholesterol.
Similarly, another trial with ACV in rats at 20 grams with meals found a lowering of bad cholesterol, blood sugar levels, and A1C. ACV can also increase insulin sensitivity leading to an improvement in blood sugar levels.
In one study, they found that ACV can lower blood sugar levels by delaying gastric emptying. In another study, they found significant improvement in insulin sensitivity was found in insulin-resistant subjects due to the acetic acid in ACV.
Another less popular perk of ACV is its antiviral activity. ACV is a known probiotic that can be used to support the immune system. According to a study, they found that ACV can fight against bacteria and fungi. But not influenza so whether ACV can be effective in a cold is still in question.
Due to the acidity of ACV it has been known can cause enamel erosion and skin irritation in topical use. Another common side effect of ACV after long time use is a reduction in potassium levels and bone health.
What’s the take away?
ACV has several different formulations. It can be incorporated in one’s daily life in salad dressings, homemade recipes, tablets, or raw solution.
Current evidence supports the use in weight loss, blood sugar levels and cholesterol lowering and enhancement of the immune system.
There is no definitive dose for ACV but the common dosing is between 5–30 ml daily. To get the best results with minimum chance of side effects it’s best to avoid drinking in larger volumes.
