But Does This Pantry Staple Work Really Effectively?

Apple cider vinegar has long been touted as an at-home cure for various conditions: weight loss, high cholesterol and gut issues are just a few examples. Although many homeopathic solutions fail, apple cider vinegar might prove different. Lemon juice has long been recognized for its ability to kill bacteria on lettuce leaves, making it an excellent salad dressing solution. Furthermore, some limited research backs many of the claims you might have heard or read online or from loved ones or via social media platforms such as social media sites like Facebook. “Apple cider vinegar took me by surprise,” noted Amanda Beaver of Houston Methodist Wellness Services in Texas. She expected very limited quality studies and case applications but instead found out it wasn’t “snake oil”. “However, not every promise made about an expensive new drug holds true; not all studies conducted apply directly to everyday people.” Experts offer their insight on this’miracle ingredient’ and its many uses; studies indicate it can reduce blood sugar levels for people living with Type 2 diabetes. “Apple cider vinegar’s main benefit lies with blood sugar management… particularly for people living with Type 2 diabetes,” according to Beaver. For people suffering from the illness, their “blood sugar levels tend to be higher than considered optimal” according to Elisabetta Politi of Duke Health’s dietitians and diabetes educators in North Carolina. Studies indicate that taking about 20 to 30 milliliters (or 4 or 6 teaspoons) daily of apple cider vinegar could decrease fasting blood sugar by 7-10 points according to Beaver. She noted this as being an effective change to blood sugar, noting how she would be pleased if any of her patients experienced such results after just taking apple cider vinegar once. Unfortunately, though, this won’t occur overnight! “Let’s assume we take it consistently for about eight weeks,” Beaver explained. Study participants divided the recommended 20 to 30 milliliter dose into two servings — once before lunch and once at dinner — which comprise 10-15 milliliters (2-3 teaspoons each time) per sitting. According to Beaver, eight ounces of apple cider vinegar should be mixed in water to produce optimal results for blood sugar management. Apple cider vinegar works so well because its digestion-slowing effects lead to slower releases of glucose from cells into circulation, according to Julia Zumpano of Cleveland Clinic Center for Human Nutrition in Ohio. Unfortunately, most studies on its effect are conducted among people diagnosed with Type 2 diabetes – so further information regarding its impacts for individuals without it remains scarce. Apple cider vinegar should never replace physician-prescribed treatments for type 2 diabetes. “Things such as changing one’s diet and exercise could potentially have more of an effect than something like apple cider vinegar on blood sugar levels,” Beaver noted. The same could apply to medications. Apple cider vinegar may help with gut health; being fermented food itself has numerous proven health benefits for gut. “Apple cider vinegar contains probiotics that may support gut health by providing good bacteria to aid with regularity, immune function, digestion and in some instances reflux,” according to Zumpano. Beaver notes more research is required before any definitive statements can be made regarding apple cider vinegar’s effectiveness as an aid for gut wellness. Beaver asserted that not all apple cider vinegar products are created equally. Unpasteurized apple cider vinegar boasts what’s known as its “mother,” an opaque cloud at the bottom of its container that contains healthy yeast, probiotics and bacteria from fermentation (and desired by many apple cider vinegar consumers). “Most apple cider vinegar on store shelves, however, has been pasteurized and will therefore lack probiotics or yeast,” Beaver stated. If you intend on drinking apple cider vinegar for gut health benefits, look for varieties with the mother at the bottom. Brothers91 via Getty ImagesApple cider vinegar may offer several health advantages when mixed with water before consumption; additionally it has also been known to lower cholesterol levels among certain groups of individuals. Research, including an updated review from 2021 of nine studies, indicates that apple cider vinegar reduces total cholesterol and triglycerides while increasing HDL (good) cholesterol, according to Zumpano. These studies mostly focused on those living with Type 2 diabetes – another similarity from their research findings that was noted by Beaver. At present, more research needs to be completed before concluding whether apple cider vinegar really can reduce cholesterol in those without chronic diseases, however some people use it for weight loss without consulting with experts; results have varied among studies using apple cider vinegar in weight-loss treatments and no clear consensus has yet emerged on that matter. Politi cited several studies which demonstrate effectiveness; other don’t, including one weight-loss study conducted last year which involved two groups being instructed to consume restricted diets for 12 weeks while taking apple cider vinegar supplements as well. Beaver noted that while those taking apple cider vinegar lost more weight than their control counterparts, “but only by 2 to 3 pounds, so not a huge benefit,” adding that as only 39 people participated in their study and it is unknown if its benefits extend broadly across society. “Other studies are varied and limited, yet some evidence exists showing how apple cider vinegar’s acidic component, acetic acid, may slightly curb appetite,” explained Beaver. However, more high-quality research needs to take place before any conclusion can be drawn from this research. If apple cider vinegar helps achieve your weight goals, Politi said its OK to continue taking it; but exercise and eating right are more critical aspects to success when trying to reach weight goals than simply starting each morning with apple cider vinegar spritzes. “If you plan on drinking apple cider vinegar, be aware of its acidic nature; drinking too much vinegar could pose serious health issues if not consumed safely and correctly. Vinegar should only ever be taken in moderation and consumed according to directions for optimal consumption.” Politi noted, if patients visit her office seeking apple cider vinegar as part of an overall dental wellness regime and believe it can benefit their teeth, “I would just make sure… they take it in such a manner that doesn’t erode tooth enamel.”. As it stands now, drinking apple cider vinegar alone should only ever be done so with medical supervision from their healthcare team in place to monitor possible adverse interactions and potential risk. Beaver suggests adding apple cider vinegar to one cup of water as an alternative solution. Politi suggested drinking your vinegar mixture through a straw in order to minimize contact between it and your teeth, and other elements (like apple cider vinegar ). All supplements carry inherent risks that should be discussed with a healthcare practitioner prior to adding anything new into your wellness regime, even seemingly harmless ingredients like apple cider vinegar may present potential risks. Zumpano advised people with low potassium or gastroparesis or those taking diuretics, laxatives and certain blood pressure medications such as diuretics to avoid taking apple cider vinegar for consumption, while Beaver does not advise this remedy for people suffering with upper gastrointestinal symptoms such as nausea or upset stomach. She noted that it can be particularly uncomfortable if taken on an empty stomach, however. If apple cider vinegar seems helpful to you, that’s great; just don’t expect lasting changes from it. Even experts disagree as to whether apple cider vinegar would be recommended to patients for health purposes. Politi would advise against it while Beaver and Zumpano may advise people with Type 2 diabetes. But these recommendations must be taken with a pinch of salt. Zumpano stated there have been some clinically proven benefits despite weak science backing them, yet more effective ways exist for managing high cholesterol and blood sugar, treating gut health conditions or managing symptoms related to them. “It is certainly no magic bullet. Lifestyle changes such as exercising more frequently will likely prove more successful for long-term change than apple cider vinegar, according to Beaver. He notes that apple cider vinegar supplements may offer temporary relief. It should not replace prescribed medicines; exercise and diet programs could bring greater transformation.