What is Apple Cider Vinegar?

The liquid derived from the fermentation of apple juice. Fermented apple juice is re-fermented under aerobic conditions at 15–25°C using selected Acetobacter spp. strains to produce apple cider vinegar The product typically contains up to 5% acetic acid and is used for culinary purposes and its reputed health benefits.

It contains the ‘mother,’ a key probiotic component that supports fermentation.

What are the uses and benefits of ACV?

The history of Apple Cider Vinegar (ACV) dates back to ancient times. Traditionally, it has been used in various areas such as cleaning, beauty, and weight management, in addition to being a food ingredient in sauces, salads, dishes, and pickles. Additionally, it is highly beneficial for hair and skin care.

The Benefits of Apple Cider Vinegar for Skin and Hair Health

It may help balance skin pH due to its acid content. This way, a vibrant and radiant skin appearance can be achieved. However, when using it on the skin, it is important to dilute it to prevent irritation due to its acidic nature and avoid direct contact. You can use ACV as a hair rinse after a shower to help prevent hair loss and dandruff. It also softens and adds shine to the hair. Of course, it should be used in a diluted form. You can mix one teaspoon of ACV with a glass of water, rinse your hair after a shower, and gently massage your scalp for a few minutes.

The Benefits of Apple Cider Vinegar for Weight Management

Obesity and excess weight are among the most significant health problems worldwide, increasing interest in natural solutions for weight loss. Type 2 diabetes, cardiovascular diseases, certain common cancers, osteoarthritis, and an increased risk of many chronic diseases are associated with obesity.

The World Obesity Federation’s 2023 Atlas projects that more than half of the world’s population will be overweight or obese by 2035. In recent years, interest in alternative solutions to support weight management has increased. One of the most popular solutions is apple cider vinegar, which is made by fermenting apple juice (ACV). This ingredient, known for its sour and sharp taste, is often preferred in salad dressings, marinades, and various cooking sauces. 1 ACV contains vitamins, minerals, amino acids, and polyphenols such as flavonoids, which are believed to contribute to potential health benefits.3 ACV is popular as a health supplement due to its beneficial compounds, such as B and C vitamins, and its nutritional value. Apple cider vinegar (ACV) is one of the three most common types of vinegar. With its acidic nature, it is consumed worldwide as a preservative and sweetener in foods.

ACV, which contains various flavonoids such as gallic acid, catechin, caffeic acid, and ferulic acid, may have multiple biological effects.

Animal studies have shown that ACV has antioxidant, anti–inflammatory, anti-diabetic, anti-hypertensive, and anti-hyperlipidemic properties. Additionally, it can slow down stomach emptying, reduce cellular glucose utilization and lipolysis, inhibit glucose production and lipid synthesis in the liver, support insulin secretion, and improve glycemic balance.

Small-scale human studies show that ACV supports weight loss, reduces body fat percentage, and decreases belly fat. It is suggested that it may slow down stomach emptying, increase the feeling of fullness, and reduce appetite. Additionally, ACV has been reported to have positive effects on glycemic and lipid profiles in healthy individuals and may potentially reduce the risk of type 2 diabetes by improving insulin sensitivity.³

1. Apple Cider Vinegar may help decrease blood glucose levels
   Type 2 diabetes is characterized by chronically high blood glucose levels. It occurs when the body cannot properly use the insulin produced by the pancreas. If type 2 diabetes is not treated in time, it may cause heart, kidney, eye, and nerve issues. That’s why, treatment aims to lower blood glucose levels and keep them within a healthy range.1

   There is some evidence that ACV may help decrease hunger, fasting and postprandial blood sugar levels, as well as HbA1C, which is a test used to evaluate the average blood glucose level over the past two to three months.

   A review of nine studies showed that ACV significantly reduced fasting glucose levels and HbA1C in participants with type 2 diabetes. It was found to lower fasting blood sugar levels by approximately 8 mg/dL and HbA1C levels by 0.50%. A small clinical trial conducted on 80 individuals found that daily ACV consumption led to significant reductions in fasting blood sugar levels and HbA1C. Participants consumed 30 mL (2 tablespoons) of ACV daily for eight weeks. Another research review found that ACV reduced postprandial glucose and insulin levels.

2. It may helps promote weight loss
   Overweight and obesity may lead to health problems due to excessive fat tissue. It may increase the risk of cardiovascular disease, hypertension, cancer, and stroke. Treatment options may include medication, lifestyle changes, or a combination of surgery. Studies show that apple cider vinegar consumption promotes weight loss. Taking 15–30 mL of apple cider vinegar daily, especially on an empty stomach, has been supported by research for its benefits, such as suppressing appetite, increasing fat loss, and enhancing satiety.³ Another recent study investigated the effects of ACV on weight and other parameters in overweight and obese individuals. Over a period of 4 to 12 weeks, participants who consumed ACV daily experienced significant reductions in weight and body fat without any major side effects.¹
3. It may help lower cholesterol levels
   Some studies suggest that taking ACV before or with meals may help lower post-meal blood sugar levels more effectively than taking it after meals. However, in this study, participants consumed ACV on an empty stomach before breakfast.

   The choice of ACV consumption timing was based on the aim of examining its effects without the confounding variables introduced by simultaneous food intake. Additionally, consuming ACV before meals may better suppress appetite and enhance satiety.³

   The findings indicate a significant decrease in anthropometric variables (weight, BMI, belly/body fat ratio), blood glucose, triglycerides, and cholesterol levels with daily consumption of ACV three times a day for 4 to 12 weeks.¹

4. It may treat or prevent bacterial infections
   A study shows that ACV has antimicrobial effects on certain bacterial strains, such as Escherichia coli and Staphylococcus aureus. Another study found that ACV is effective against methicillin-resistant Staphylococcus aureus (MRSA) and antibiotic-resistant Escherichia coli, when applied in a dose of 200 micrograms (mcg/mL) per milliliter, either in liquid form or as tablets.

   Additionally, there is another important point to consider about ACV. Despite its numerous health benefits, some case studies in the literature highlight potential risks associated with swallowing undiluted ACV. Its high acidity can lead to esophageal irritation, biochemical imbalances, dental damage, and, in rare cases, acute pancreatitis. For example, there is a documented case of a patient developing acute pancreatitis after consuming 2 tablespoons of ACV daily for two weeks.⁴

   As far as known, there is no documented case in the literature linking ACV supplements to pancreatitis. Therefore, opting for ACV supplements not only enhances benefits with their combined ingredients but also promotes safer consumption. To ensure safety, it is important to choose approved dietary supplements. Unregulated and unverified products recommended on social media or the internet may negatively impact health.

   In addition to the naturally occurring vitamins and polyphenols in ACV, scientists enhance its formulation with additional ingredients to strengthen its effects. Some of these include vitamin B12 and folic acid (B9) from the B vitamin family, as well as chromium picolinate. B vitamins help support daily energy needs and act as antioxidants to protect the body from free radicals. Chromium, on the other hand, supports ACV in balancing blood sugar levels. It works alongside insulin, which is synthesized in the pancreas, to help regulate blood sugar.

   It may help regulate carbohydrate and sugar consumption, making it effective for appetite control and weight management. Don’t forget to consult your healthcare provider to determine your daily needs. Try Your Gummie’s delicious and beneficial ACV gummies today!

References:

1. https://www.health.com/apple-cider-vinegar-supplements-8777080
2.  Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther. 2021 Jun 29;21(1):179. doi: 10.1186/s12906-021-03351-w. PMID: 34187442; PMCID: PMC8243436.
3. Abou-Khalil R, Andary J, El-Hayek E. Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study. BMJ Nutr Prev Health. 2024 Mar 12;7(1):61-67. doi: 10.1136/bmjnph-2023-000823. PMID: 38966098; PMCID: PMC11221284.
4. Alvarez L, Colaco LB, Ali S, Jabbal ISS, Banga V, Avalos MA, Patel PJ. Unveiling a Sour Truth: Acute Pancreatitis Linked to Apple Cider Vinegar Supplement. ACG Case Rep J. 2024 Sep 5;11(9):e01482. doi: 10.14309/crj.0000000000001482. PMID: 39238884; PMCID: PMC11377086.