Apple Cider Vinegar: What Is It & What Are The Benefits?
From kitchen cupboards to wellness trend TikToks, apple cider vinegar seems to be everywhere these days. This distinctively tangy liquid, made from fermented apples, has a long history as a traditional home remedy. Now, it's firmly cemented its place as a go-to for daily well-being.
Its journey from humble ingredient to a popular health supplement is a fascinating one. People are increasingly exploring ACV's potential role in supporting overall health and active lifestyles, often in convenient supplement forms.
But what exactly is apple cider vinegar, and what does the science say about its potential benefits?
- What is Apple Cider Vinegar?
- How Apple Cider Vinegar May Support Your Goals
- What to Expect When You Start Taking Apple Cider Vinegar
- How to Incorporate Apple Cider Vinegar into Your Routine
What is Apple Cider Vinegar?
Apple cider vinegar (ACV) is made through a two-step fermentation process. First, yeast converts the sugars in crushed apples into alcohol. Then, bacteria convert this alcohol into acetic acid, the primary active compound responsible for ACV's characteristic sour taste and many of its potential benefits.
Unfiltered ACV often contains "the mother", a cloudy substance made of bacteria, cellulose, and yeast. This “mother” is believed by some to hold additional beneficial compounds, although its specific impact is still an area of ongoing research.
How Apple Cider Vinegar May Support Your Goals
While ACV isn't a magic bullet, research shows several areas where it might offer support for well-being when combined with a balanced diet and active lifestyle.
Let's explore some of these areas, always remembering that results can vary and individual responses differ.
May Support Weight Management
For those managing their weight, ACV has garnered significant attention. Clinical trials suggest that ACV supplementation might offer support in this area.
Some studies indicate that ACV supplementation has been associated with reductions in body weight, body mass index (BMI), and waist circumference among overweight populations or those with obesity, suggesting its potential as a complementary aid in weight management.1,2
The mechanisms are still being explored, but it's thought that ACV may contribute to feelings of fullness, potentially helping to manage overall energy intake. It's important to remember that ACV is best viewed as one component of a holistic approach to weight management, not a standalone solution. Always follow recommended doses and ensure it's part of a broader healthy lifestyle.
May Have Antimicrobial Properties
ACV has a long history of use as a traditional remedy, partly due to its acetic acid content.
Research indicates that apple cider vinegar exhibits antimicrobial properties, which may contribute to its role in various holistic health approaches (Kiełb et al., 2024; Kannan et al., 2024).3,2
This aspect is often linked to the acetic acid, which can affect the growth of certain microorganisms.
May Contribute to Gut Health
A balanced gut environment contributes to your overall well-being.
Emerging research suggests that ACV may contribute to gut health. Its potential antimicrobial properties might play a role in maintaining a balanced microbial environment, which is part of supporting overall digestive comfort and function.3
Some believe the “mother” in unfiltered ACV, which contains beneficial bacteria, may also contribute to this effect.
What to Expect When You Start Taking Apple Cider Vinegar
When you first begin taking apple cider vinegar, you may go through an adjustment period.
While some people report feeling better in terms of general well-being or digestive comfort, others might experience mild digestive upset as their body adapts, particularly if starting with larger amounts.
It’s important to remember that individual responses vary, and any benefits often develop over time with consistent use.
If you experience any significant discomfort or unusual symptoms, pause and speak to a professional for some advice.
How to Incorporate Apple Cider Vinegar into Your Routine
If you think apple cider vinegar could be a beneficial addition to your lifestyle, working out how to use it effectively is the next step. While liquid ACV is traditional, supplements offer a convenient and often more palatable alternative, especially for daily use.
Forms of Apple Cider Vinegar Supplements
Apple cider vinegar supplements primarily come in these convenient forms:
Gummies: A very popular option, offering a tasty and easy way to consume ACV without the strong taste or acidity of the liquid form. They also often contain additional vitamins, which is a nice bonus. Capsules/Tablets: These provide a precise dose of powdered ACV extract in an easy-to-swallow supplement. Powder: ACV powder can be mixed into drinks, offering a versatile way to consume it.
Either option provides a convenient and enjoyable way to include apple cider vinegar in your daily routine, helping you stay consistent with your wellness goals.
Recommended Dosage
When taking any supplement, always follow the product label. For apple cider vinegar gummies, this typically means two gummies daily.
Starting with the correct dose allows your body to adjust. Consistent daily use and adherence to a moderate intake is how many people experience benefits.
However, potential considerations, such as gastrointestinal discomfort and potential for tooth enamel effects (particularly with undiluted liquid ACV), should not be ignored.4,1 Supplements, especially gummies, help minimize these potential issues by diluting the acidity and providing a controlled dose.
If you have any health conditions or are on medication, discuss your intake with a healthcare provider. This is especially true if you are an athlete or have specific dietary needs.
Take Home Message
Apple cider vinegar offers intriguing potential benefits for those seeking to support their well-being and active lifestyles, with research exploring its roles in weight management and gut health.
Supplements provide a convenient and enjoyable way to add ACV to your daily routine, often fortified with additional vitamins for comprehensive support.
Remember that following the recommended dosage is crucial. Always listen to your body, and when in doubt, consult a healthcare professional to ensure apple cider vinegar is the right fit for you.
- Abou-Khalil, R., Andary, J., & El-Hayek, E. (2024). Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study. BMJ Nutrition, Prevention & Health, 7(1), e000823.
- Kadłubek, S., Mikuła, P., & Gawrońska-Lupa, K. (2024). Impact of Apple Cider Vinegar on Insulin Resistance and Related Conditions: Benefits, Mechanisms, and Potential Risks – Literature Review. Journal of Education, Health and Sport, 14(1).
- Kannan, S., Janani, R., Sugapriya, S., & Revathy, S. (2024). Apple Cider Vinegar Effervescent Tablets on Gut Health, Obesity and User Experience: An Observation. Asian Food Science Journal, 23(3), 38–46.
- Kiełb, A., Pęksa, P., Stępniowska, A., & Nykiel,-Wilk, A. (2024). Apple cider vinegar in folk and modern medicine: a historical review and current scientific evidence. Quality in Sport, 14(1).
