6 Health Benefits of Apple Cider Vinegar | What are the 6 Health Benefits of Apple Cider Vinegar?

This blog contains 6 Health Benefits of Apple Cider Vinegar, What are the 6 Health Benefits of Apple Cider Vinegar? It also contains apple cider vinegar’s dosage and usage and its 7 side effects as well

Apple cider vinegar is a well-known home remedy. It has been used for centuries in medicine and cooking.

It is claimed that it relieves a variety of health problems. However, you might be curious about the scientific evidence.

Apple cider vinegar is rich in health benefits, including antioxidant and antimicrobial properties.

Evidence suggests that it may have health benefits such as:

There is not much research on the subject, so it cannot be recommended as an alternative treatment.

This article examines the evidence supporting 6 potential health benefits of apple cider vinegar.

1. High in healthful substances

Apple cider vinegar is made via a two-step process

The first step is to expose the crushed apples to yeast. This ferments the sugars into alcohol.

The alcohol is then fermented further by bacteria, which turns it into acetic Acid, the main active compound found in vinegar.

Vinegar’s strong, sour taste and flavor is due to acetic acid. Research suggests that apple cider vinegar’s health benefits are due to acetic acid. Cider vinegars are 5-6% acetic acid

Mother is an organic, unfiltered, apple cider vinegar that contains strands of protein, enzymes and friendly bacteria. This gives the product a murky appearance.

Although some believe the mother is responsible most of the health benefits, there are no current studies that support this belief.

While apple cider vinegar does not contain many vitamins or minerals, it offers a small amount of potassium some quality brands contain amino acids and antioxidants.

2. Helps in killing harmful bacteria

Vinegar can help kill pathogens, including bacteria.

Vinegar has been used for centuries to clean and disinfect, treat nail fungus, lice and warts, as well as to treat ear infections and treat nail fungus.

Hippocrates, who was the father of modern medicine used vinegar to clean wounds over 2,000 years ago.

Vinegar can also be used as a food preserver. It inhibits bacteria such as E., according to studies. It prevents E.coli from growing in food and spoiling it.

Apple cider vinegar is a natural way for food preservation.

Anecdotal reports also suggest that diluted apple cider vinegar could help with acne when applied to the skin, but there doesn’t seem to be any strong research to confirm this.

3. Helps in lowering blood sugar levels and manage diabetes

To date, one of the most convincing applications of vinegar is helping treat type 2 diabetes.

Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin .

People without diabetes may also be able to benefit from maintaining their blood sugar levels within the normal range. Researchers believe high blood sugar levels can lead to aging and other chronic diseases.

Reducing refined sugars and carbs is the best and most healthy way to control blood sugar. However, apple cider vinegar might be beneficial.

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According to research, vinegar has the following benefits for insulin and blood sugar levels:

The National Centers for Complementary and Integrative Health (NCCIH) says it’s very important that people do not replace medical treatment with unproven health products.

Talk to your doctor if you are currently on blood-sugar-lowering medication before increasing your vinegar intake.

4. Aid for weight loss

Perhaps surprisingly, studies show that vinegar could help in weight loss.

Numerous human studies have shown that vinegar can increase your feeling of fullness. This could lead to eating less calories and losing weight.

One study found that vinegar taken with high-carb meals led to increased hunger and caused participants to consume 200-275 less calories during the rest of their day.

A study of 175 obese people showed that apple cider vinegar daily consumption was associated with weight loss and reduced belly fat.

  • Taking 1 table spoon (15 ml) led to a loss of 2.6 pounds (1.2 kg)
  • Taking 2 table spoon (30 ml) led to a loss of 3.7 pounds (1.7 kg)

Keep in mind, however, that the study lasted for three months and the actual effects on body fat seem very modest.

However, merely adding or subtracting one food or ingredient rarely has an impact on weight. Adopting supportive lifestyle and a healthy diet can help you lose weight over time.

Apple cider vinegar can help you lose weight by increasing your satiety, lowering your blood sugar and reducing your insulin levels.

Apple cider vinegar only contains about three calories per tablespoon, which is very low.

5. Improves animal heart health

Heart disease is one of the leading causes of death .

There are many biological factors that can increase your risk of developing heart disease.

Vinegar may be able to reduce some of these risk factors, according to research. Many of these studies were done in animals.

These animal studies show that apple cider vinegar may lower cholesterol and triglyceride levels as well as other risk factors for heart disease.

Studies in rats also showed that vinegar can lower blood pressure, which is a risk factor for kidney disease and heart disease.

There is not enough evidence to prove that vinegar has any positive effect on heart health. More research is needed before any conclusions can be drawn.

6. Boosts skin health

Apple cider vinegar can be used to treat skin conditions such as dry skin or eczema.

Skin is naturally slightly acidic. Using topical apple cider vinegar could help rebalance the natural pH of the skin, improving the protective skin barrier.

On the other hand, alkaline soaps and cleansers could irritate eczema, making symptoms worse.

Apple cider vinegar’s antibacterial properties could help to prevent skin infections related to eczema or other skin conditions.

Some people use diluted apple cider vinegar in a face wash or toner. It is believed that it can kill bacteria, and prevent spots.

However, one study in 22 people with eczema reported that apple cider vinegar soaks did not improve the skin barrier and caused skin irritation.

Before you try any new treatments, especially for damaged skin, talk to your doctor. Avoid applying undiluted vinegar to the skin, as it can cause burns.

How to use apple cider vinegar and its dosage

Apple cider vinegar can be used in cooking as a way to include it into your diet. It’s a simple addition to foods like salad dressings and homemade mayonnaise.

People also enjoy diluting it with water to make it a drink. Common daily dosages are 1-2 teaspoons (5-10mL) and 1-2 tablespoon (15-30mL), each day, mixed in large glasses of water.

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Start with low doses of vinegar and try to avoid large quantities. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.

Some dietitians recommend organic, unfiltered apple cider vinegars that are not filtered and contain “mother.”

Bragg seems to be one of the most popular brand options, which is available online along with reviews and ratings. However, several other varieties are also available.

Read more about the right dosage of apple cider vinegar here.

The essence

Numerous websites and natural healthcare advocates claim apple cider vinegar offers exceptional health benefits. These include boosting energy and treating diseases.

There is very little evidence to support claims of its health benefits.

However, there are some studies that suggest that it can have some health benefits such as killing bacteria and lowering blood sugar levels.

As long as you don’t consume too much apple cider vinegar, it is safe.

It also has various other non-health related uses, including as a natural hair conditioner, skin care product, and cleaning agent.

7 Side Effects of Apple Cider Vinegar When It Is Used Too Much

Basically apple cider vinegar is a natural tonic.

It has several health benefits that scientific studies in humans support.

People have raised concerns about the safety of this product and its possible side effects.

This article examines the potential side effects of apple cider vinegar.

It also contains instructions for safe consumption of apple cider vinegar.

Apple Cider Vinegar’s 7 Side Effects

Some side effects have been reported from apple cider vinegar.

This is especially true when taken in large quantities.

While small amounts can be healthy and fine, excessive consumption can lead to serious health problems.

1. Delayed emptying stomach

Apple cider vinegar reduces blood sugar spikes by slowing down the rate at which food leaves the digestive tract and enters the lower intestine. This slows down its absorption into the bloodstream.

This effect can worsen the symptoms of gastro paresis (a common condition in people with diabetes).

Gastroparesis is a condition where the stomach nerves don’t function properly. This means that food remains in the stomach for too long and cannot be emptied at normal rates.

Symptoms of gastro paresis include heartburn, bloating and nausea. Type 1 diabetics who have gastro paresis have difficulty timing insulin meals because it is difficult to predict how long food will take to digest.

A controlled study was done on 10 patients suffering from type 1 diabetes and gastroparesis.

Drinking water with 2 tablespoons (30 mL) of apple cider vinegar significantly increased the amount of time that food stayed in the stomach, compared to drinking plain water.

To better understand the effects of apple cider vinegar on blood sugar, more research is required.

2. Side effects in digesting

Some people may experience unpleasant symptoms from apple cider vinegar.

Studies on animals and humans have shown that apple cider vinegar and Acetic acid can reduce appetites and increase feelings of fullness.

However, one controlled study suggests that in some cases, appetite and food intake may decrease due to indigestion.

The people who consumed a drink containing 25 grams (0.88 ounces) of apple cider vinegar reported less appetite but also significantly greater feelings of nausea, especially when the vinegar was part of an unpleasant-tasting drink.

3. Bone loss due to potassium level

At this point, there are no controlled studies of apple cider vinegar’s effect on blood potassium and bone health.

One case of low blood potassium, and bone loss has been reported. It was due to excessive intakes of apple cider vinegar over a prolonged period.

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A 28-year old woman consumed 8 ounces (225 mL) apple cider vinegar daily for six years.

The hospital admitted her with low potassium levels and other abnormalities in her blood chemistry.

The woman was also diagnosed with osteoporosis (a condition that causes brittle bones) which is a rare condition in young adults.

The woman was treated by doctors who believed that her large daily intake of apple cider vinegar had led to the loss of minerals from her bones, which helped to buffer her blood’s acidity.

The researchers also found that high levels of acid can decrease the formation and growth of bone.

The apple cider vinegar she used in this instance was far more than what most people would consume in one day. Plus, she did it every day for many years.

4. Tooth enamel erosion

Acidic foods and beverages have been shown to damage tooth enamel.

Although soft drinks and fruit juices are more well-studied, some research has shown that vinegar can also cause tooth enamel damage.

One lab experiment showed that enamel from wisdom teeth was submerged in vinegars of different pH levels. These ranged from 2.7 to 3.95. The vinegars led to a 1-20% loss of minerals from the teeth after 4 hours.

Importantly, the study was conducted in a laboratory and not in the mouth. Saliva helps to buffer acidity. However, some evidence suggests that vinegar can cause tooth erosion.

One case study concluded that severe dental decay in a 15-year old girl was also caused by her daily intake of 1 cup (237mL) undiluted apple cider vinegar.

5. Throat burns

Apple cider vinegar can cause esophageal or throat burns.

An analysis of harmful liquids that children accidentally swallowed found that acetic acid, which is made from vinegar, was the most likely to cause throat burns.

Researchers recommended vinegar be considered a potent caustic substance” and kept in childproof containers.

No cases have been published of throat irritations caused by apple cider vinegar.

One case report showed that an apple cider vinegar tablet caused burns when it got stuck in the throat of a woman. The woman said she experienced pain and difficulty swallowing for 6 months after the incident.

6. Can cause skin burns

Apple cider vinegar can cause skin burns due to its strong acidic nature.

In one case, a 14-year-old girl developed erosions on her nose after applying several drops of apple cider vinegar to remove two moles, based on a protocol she’d seen on the internet.

In another, a 6-year-old boy with multiple health problems developed leg burns after his mother treated his leg infection with apple cider vinegar.

Anecdotal accounts of skin burns from apple cider vinegar are available online.

7. Interaction with drugs

Apple cider vinegar may interact with some medications.

  • Diabetes medication. Insulin-stimulating drugs and vinegar can cause dangerously low blood sugar levels or potassium in people who use them.
  • Digoxin (Lanoxin) Your blood potassium levels will be lower with this medication. It is possible to lower your potassium levels by taking it with apple cider vinegar.
  • Certain diuretic drugs. Some Diuretic medications cause body to excrete potassium. These drugs should not be taken with high amounts of vinegar to prevent potassium levels from falling too low.


Apple cider vinegar can provide several health benefits.

To avoid side effects and stay safe, you should monitor how much you eat and be cautious about what you eat.

Although a small amount is fine, it is not better than none. In fact, vinegar can even be dangerous.

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