Apple cider vinegar is a popular natural health remedy with numerous benefits. Taking it on an empty stomach, at least 20 minutes before eating, is recommended for optimal results. It contains acetic acid, polyphenols, and prebiotics/probiotics that contribute to its health benefits. Convenient supplements like capsules or gummies offer a tasteless alternative to the unpleasant taste of liquid vinegar.
I’ll answer that question and explain why this inexpensive, humble condiment is worth its weight in gold.
Apple cider vinegar has been touted as the next “big thing” in natural health by fitness coaches, celebrities, and dietitians alike.
Most people agree that its health benefits are numerous, and even though more research is needed, anecdotal evidence of its advantages is evident in the people around us who use it. Many natural health remedies work better depending on when and how you take them.
So, is there a right time to take apple cider vinegar?
It turns out there is!
To benefit most from its fat-burning qualities and blood sugar regulation, the recommended way to take diluted apple cider vinegar is on an empty stomach, at least 20 minutes before eating.
It prepares the way for the food you eat by aiding digestion so that your body can utilize as much of the nutrient content as possible.
Apple cider vinegar - the versatile health drink
Vinegar is a food staple that you can find in most pantry cupboards around the world. I’m sure it's in yours! Used in many condiments and sauces, it lends a wonderful sweet and sour flavor to marinades and is a base for many salad dressings. Apple cider vinegar is also an excellent choice for pickling as it has a mild, fruity taste that blends well with spices.
The humble apple has been transformed into something many regard as a superfood due to its ability to impact your body in several ways that increase vitality and wellbeing.
Maintaining many benefits of apples, but boosted by the fermentation process, apple cider vinegar is packed full of powerful antioxidants that help defend your cells from damage by free radicals.
Free radicals are waste substances your cells produce as your body reacts to the environment through various bodily processes. Free radical damage is increased by exposure to pesticides, pollution, cigarette smoke, and UV exposure. They can also be caused by internal factors such as inflammation.
One of the best ways to fight free radicals is by including antioxidants in your diet. Apple cider vinegar is high in antioxidants and supports the immune system.
The process of producing apple cider vinegar was discovered hundreds of years ago, and we still produce it in much the same way today. It’s made by taking apple juice and adding yeast, which naturally converts the sugar content into alcohol. The second step is to add acetobacter (an acetic acid-forming bacteria) that turns the alcohol into vinegar.
Apple cider vinegar has high levels of good bacteria that aid digestion, so whether you’re drinking apple cider vinegar for weight loss, acid reflux, digestion issues, or to regulate blood sugar – make sure you choose quality, non-GMO products for maximum benefit.
Unrefined apple cider vinegar contains something referred to as “the mother.” It’s a cellulose and acetic acid blend of minerals, enzymes, phytonutrients, antioxidants, probiotics, and prebiotics created by the fermentation process and can improve your digestive system functions.
Apple cider vinegar:
- Supports a healthy body weight
- Increases satiety
- Supports healthy digestion
- Alleviates bloating
- Supports healthy blood sugar levels
- Improves cholesterol profile (9)
Remember that spirit vinegar/distilled vinegar is not the same as apple cider vinegar. When you see those posts online on making all-natural cleaning products with vinegar – that’s spirit vinegar.
Apple cider vinegar is a healthy food source, and spirit vinegar is great for cleaning and disinfecting around your home.
Why did apple cider vinegar become so popular?
Have you ever looked at celebrities and wondered how they always look so amazing? From their glossy hair and glowing skin to their physique, they make it all look so effortless, don’t they?
I often remind myself that they have serious amounts of money at their disposal and probably have an entire entourage of people dedicated to keeping them in tiptop shape. Our fascination with how they live might be one possible reason for the rise in popularity of apple cider vinegar in recent years as a weight loss and beauty booster.
They have almost unlimited resources at their fingertips yet choose to use apple cider vinegar? Something every one of us has access to, and can also benefit from, seems almost too good to be true!
Stars like Katy Perry, Scarlett Johansson, and Victoria Beckham are huge apple cider vinegar fans. Orlando Bloom says he has been drinking it for over 20 years for its health benefits, particularly its ability to promote gut health.
Even superstar Megan Fox uses apple cider vinegar and has been cited as enjoying its ability to regulate blood sugar, lower cholesterol, and control weight.
Scarlett Johansson uses apple cider vinegar as a face wash, claiming it’s less harsh on the skin. Apple cider vinegar has disinfectant and antibacterial properties that are great for acne-prone skin and help rejuvenate a dull complexion.
If it's good enough for the stars we so admire, it’s most certainly good enough for us ordinary people, right? It seems so!
The increasing support from the fitness industry has also led to a rise in popularity among athletes, as the magical benefits of its natural components, such as acetic acid, magnesium, potassium, enzymes, and probiotics, help them get the most from their gym workout or daily run, by increasing stamina and regulating blood sugar levels.
A randomized clinical trial on healthy athletes showed that apple cider vinegar had the same effects as a commercial sports drink. Both displayed ergogenic properties (which means they enhanced energy production), blood sugar glucose, and suppressed lactic acid production in their muscles (1).
As people worldwide continue to look towards a more natural way of caring for themselves and improving their health, we can expect to see the trend of looking back in time for answers to health increasing: going back to basics, as it were. The knowledge of natural health that has been around since the early times of Hippocrates considered the father of modern medicine, is returning.
The movement towards alternative therapies, health supplements, and a holistic lifestyle is increasing rapidly. We are finding better ways to address health imbalances through natural products and supplements.
Let’s dive deeper into ACV ingredients
Apple cider vinegar contains many ingredients that seem good for you, but do you know what these substances are and how they play a role in your body?
Let’s look at the 3 most notable ingredients of apple cider vinegar.
Acetic acid (CH3COOH), also called acetate, is the most important of the carboxylic acids and is produced by the natural fermentation of sugars in the manufacturing process of vinegar. It's what gives ACV its distinctive taste and smell and is also the ingredient primarily responsible for most of its health benefits, including lipid metabolism regulation, blood glucose control, and weight loss (2).
We mentioned the importance of antioxidants earlier and their role in preventing cell oxidation (slowing down cell damage). Polyphenols and melanoidins are the antioxidants in apple cider vinegar responsible for protecting you from harmful free radicals.
Prebiotics and probiotics
Pectin is a water-soluble prebiotic, which supports the intestinal flora, the good bacteria you need to keep your digestive system in balance.
These key ingredients give apple cider vinegar its super status, elevating this relatively inexpensive household staple into a health product of note.
Exploring the top 5 health benefits of apple cider vinegar
Trusted for hundreds of years, it’s been used as a folk remedy for everything from treating the common cold to issues with digestion. While most studies of apple cider vinegar have been primarily done on cells and animals, and the exact mechanism behind some of its properties is still unclear, there is enough research to support the following health benefits.
Supports weight loss
Apple cider vinegar activates an enzyme known as AMPK in your body, which regulates the relationship between energy consumption and production. When compounds with high antioxidants activate it, it signals your body to slow fat storage and start burning it (3).
When your appetite is suppressed, you tend to eat less at mealtimes, which naturally assists in weight loss. Apple cider vinegar has been shown to increase short-term satiety, effectively helping you reach your weight loss goals (4).
Reduce belly fat
Numerous studies showed that apple cider vinegar, or more specifically, its primary ingredient, acetic acid, can reduce visceral fat and belly fat. They measured significant reductions in BMI, waist circumference, body weight, and visceral fat. The researchers concluded that the daily consumption of apple cider vinegar helped reduce visceral and belly fat (5).
Natural stimulators of the metabolism, like apple cider vinegar, can have multiple benefits like reducing inflammation in the body, balancing hormone levels, and assisting weight loss. Improved metabolism means that, among other things, your body can use the food you consume more efficiently as energy (6).
Support cardiovascular health
We can’t ignore the critical health benefit of regulating your cholesterol. We’re bombarded constantly by media attention on the impact of cardiovascular health, so it's important to consider how apple cider vinegar may play a role in managing heart health.
Acetic acid promotes the breakdown of fatty acids that build up in the liver (hepatic acids) and metabolizes them into energy (7). High triglycerides contribute to heart disease, and studies have shown a marked reduction in these harmful fats in test groups that had a daily apple cider vinegar drink (5).
Help support healthy blood sugar levels
High insulin levels can lead to some serious health problems. It reduces your body’s ability to burn fat efficiently, and long-term high insulin levels can lead to insulin resistance. This is when the cells in your liver, fat tissue, and muscles no longer respond to insulin's role of using glucose (sugars) for energy. Apple cider vinegar is proven to reduce insulin levels in study participants and is beneficial for pre-diabetics and diabetics (8).
These are just a few ways that apple cider vinegar may help you improve your overall health, and used daily, it can be part of your fight against the effects of poor diet, lack of exercise, and stress.
That being said, you shouldn’t rely on a “magic bullet” to transform you, and you certainly shouldn’t expect the beneficial qualities of apple cider vinegar to cure any health problems you may have.
Trying to live a healthy life includes many aspects that include eating healthy foods, exercising, and sleeping well. You should take a holistic view of health, and supplements should be viewed as such – a supplement, an addition, a boost!
Now that you’ve decided that apple cider vinegar might be worth adding to your diet, what are the best choices?
Advantages and disadvantages of Apple cider vinegar drinks
There is no doubt that the smell and taste of apple cider vinegar can be off-putting to many people, myself included. Unfortunately, because it can be so unpalatable, it can cause nausea and digestive upset in some, which decreases your likelihood of taking it every day, thereby not sticking with it in the long term.
Consuming liquid apple cider vinegar every day also risks your tooth enamel becoming damaged through erosion. Acetic acid is quite an acidic liquid, and while beneficial to your body, it is not great for your teeth.
You could mitigate the effect by drinking the diluted mixture through a straw to limit exposure to your teeth, which could help, but doesn’t change the fact that it still doesn’t taste great!
It’s possible to get your daily dose of apple cider vinegar from supplements, which are convenient and, best of all - totally tasteless!
NutriRise Apple Cider Vinegar capsules offer you the maximum benefits of apple cider vinegar in easy-to-swallow veggie capsules, containing 1950 mg of pure ACV - to help you eliminate toxins, burn fat, and lose weight faster.
You can even reach for your daily health boost with a bottle of delicious Apple Cider Vinegar gummies. They contain 5x more antioxidants, adding a few other superfruits such as pomegranate, beetroot, and purple carrots.
Most likely, you’ve already considered whether you would have the willpower to stick to making an apple cider drink every day or if you should instead try a supplement.
There is no need to torture yourself by suffering through the horrible taste and smell of apple cider vinegar drinks when it's as easy as taking a convenient supplement.
Are you ready to join the health revolution?
If you are one of the thousands of Americans struggling with obesity, blood sugar spikes, high insulin levels, digestion problems, acid reflux, and the associated low energy levels, bloating, and just feeling BLEH! Consider adding this natural, time-tested superfood to your day.
It’s as simple as 1,2,3!
Enjoy the benefits of improved digestion, and appetite suppression, and feel great! Clinical trials showed that Individuals using apple cider vinegar noticed weight loss and body fat reduction benefits after 12-16 weeks, so be consistent and encouraged that these things take time.
Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your healthcare provider before starting any dietary supplement.