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Health & Nutrition
Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

The Awesome Benefits of Apple Cider Vinegar!

Apple cider vinegar (ACV), made from fermented crushed apples, is recognized for its health benefits including weight loss, blood glucose regulation, digestion improvement, and heart health support. These benefits are attributed to ACV's acetic acid content and other essential nutrients. However, to avoid potential tooth enamel erosion from drinking ACV, consider taking it in capsule or gummy form, which retains all benefits without damaging the teeth. Always opt for ACV supplements free from artificial additives and those that include the beneficial "mother."

You may have noticed that the use of apple cider vinegar to promote health has become increasingly popular over the years, but did you know it’s actually an ancient health tonic and remedy? That’s right, it’s been used in folk medicine for centuries, and now modern science is catching up to prove its amazing benefits! 


So, what is apple cider vinegar? 

The word vinegar comes from the French term “vin aigre,” which means sour wine. Apple cider vinegar is made from crushed apples soaked in water and then naturally left to ferment. You see, the fermentation process turns the carbohydrates into vinegar.

First, natural yeasts convert the sugars in the apples into alcohol, making apple cider. Then, acid bacteria convert this alcohol into acetic acid, and you’ve now got vinegar! (by the way, acetic acid gives vinegar its sour taste!). Pure apple cider vinegar usually undergoes a long fermentation process over weeks or months.

The longer the fermentation, the better because this process allows for the development of natural yeasts and beneficial acetic acid bacteria on the surface of the vinegar. This is what is called “the mother” of vinegar. The mother is rich in bioactive compounds that are thought to provide an array of health benefits [1]


Apple cider vinegar also contains the following:

  • Pectin,
  • Vitamin B1, B2, B3, B5 and B6
  • Biotin
  • Folic acid
  • Vitamin C

Plus, trace amounts of:

Sodium, phosphorous, potassium, calcium, iron, and magnesium [2]



Traditional uses for apple cider vinegar


The history of vinegar dates back to around 5000 BC, and it’s thought to have been discovered when alcohol was left uncovered for too long. Vinegar has traditionally been used for thousands of years to preserve and pickle food due to its antimicrobial properties [1].

Hippocrates was an ancient Greek physician thought to have been one of the first to use apple cider vinegar medicinally around 400 BC. He used it to clean wounds and make something known as an “oxymel” by combining vinegar and honey to assist stubborn coughs [1].

Anecdotal evidence and folk remedies suggest that apple cider vinegar can balance body alkalinity, cleanse the lymphatic system, promote skin health, reduce dandruff, and help warts. Researchers have recently started investigating the scientific mechanisms behind apple cider vinegar’s health properties, so let’s take a closer look at these benefits.



The Health Benefits of Apple Cider Vinegar


  • Weight Loss

Apple cider vinegar is a popular weight-loss aid. Statistically, more than 70% of Americans in the US are overweight [3], and apple cider vinegar is a popular choice to help shed some extra pounds. Apple cider vinegar is believed to positively affect weight through various mechanisms, mainly resulting from its high acetic acid content. Let’s take a look at some of these mechanisms below:

  • Blood Glucose Balance

One of apple cider vinegar's most commonly studied benefits is its effect on maintaining healthy blood glucose levels. Research has consistently shown that vinegar can lower blood sugar levels, and now scientists are starting to understand more about this incredible benefit. While the mechanisms are not entirely understood just yet, it’s thought that the acetic acid found in apple cider vinegar may slow down the absorption of carbohydrates into the bloodstream, enhance how your body uses glucose, and potentially slow down the rate at which food leaves the stomach and enters the small intestine [4], [5]

So, why is blood sugar balance important? When you eat, your blood glucose levels naturally rise. This rise is dependent on the composition of the meal. For instance, carbohydrates rich in sugars will result in a higher elevation than protein or fat. This rise in blood sugar level signals the release of the hormone insulin from the pancreas, which enables our cells to take up the glucose from the bloodstream to use it as fuel for energy production; however, if there is more glucose available in the bloodstream than our cells need for energy, insulin stores this extra glucose as fat, uh oh! Also, high blood glucose spikes lead to a quick crash shortly after, resulting in unpleasant symptoms like fatigue, hunger, anxiety, headaches, and carb cravings [6].

We should all strive for stable blood glucose levels that promote steady energy throughout the day. Keeping your blood sugar levels balanced also helps avoid the development of insulin resistance which can lead to stubborn weight gain and even type 2 diabetes. Let’s see some interesting studies below on how apple cider vinegar can help here:

  1. A randomized controlled trial found that participants who consumed two teaspoons of vinegar around mealtime saw a 20% decrease in their post-meal blood glucose levels [7].
  2. Another randomized controlled trial found that patients with type 2 diabetes who took vinegar significantly reduced blood glucose levels and insulin secretion. Lower insulin levels are good because, over time, high levels can lead to insulin resistance, making it hard for glucose to enter the cells for energy production and more likely to be stored as fat! [8] 

  • Fat Burning 

Acetic acid has been shown to increase the activity of a particular enzyme in the liver, promoting fat burning [9]. In animal studies, acetic acid has been shown to increase the expression of specific genes that promote fat burning and reduce fat storage, protecting mice from weight gain and leading to less build-up of body fat. Woohoo! It’s important to note that human studies are currently lacking in this area; however, animal research shows consistent and promising results [10] [11]

  • Appetite & Satiety

Cravings can get in the way of your weight loss goals; luckily, apple cider vinegar has long been used as a natural appetite suppressant. Research shows that ingesting vinegar can significantly reduce appetite [12]. One study leads to a 16% decrease in calorie consumption throughout the day, positively affecting weight over time [13].

  • Digestion & Gut Health

Apple cider vinegar is a common remedy for digestive complaints like heartburn/acid reflux and indigestion. While scientific research is currently lacking, the good news is that there is much anecdotal evidence suggesting that apple cider vinegar can help promote digestion and gut health. To understand these potential mechanisms, let’s look at how scientists think heartburn occurs. It’s thought that heartburn occurs when the muscular valve at the base of the stomach is too relaxed, allowing stomach acid to move upwards into the esophagus, resulting in that uncomfortable burning sensation [14].

So, why does this happen? One theory suggests that if the stomach environment is not acidic enough, it doesn’t signal this valve to close properly. Therefore, it’s suggested that apple cider vinegar helps reduce heartburn by increasing the stomach’s acidity and keeping that valve nice and tightly shut! [15]

As previously mentioned, the “mother” found in apple cider vinegar may provide fantastic benefits! A study found that organic apple cider vinegar contains up to 96 different strains of beneficial bacteria; that’s a lot! [16]. This is one of the reasons apple cider vinegar promotes gut health. The diversity of friendly microbiota in the gut plays an essential role in a healthy metabolism, immune system, and digestion. So bring on those beneficial bugs!

  • Cardiovascular Health

heart health

    Cardiovascular disease is the leading cause of death in the USA [17]. Cholesterol levels play an essential role in developing cardiovascular disease, but did you know that not all cholesterol is considered harmful? That’s right; cholesterol is necessary for producing several hormones and bile. There are two main types of cholesterol: LDL and HDL. LDL is considered the “bad” cholesterol that can accumulate in arteries. In contrast, HDL is considered the “good” cholesterol since it carries excess cholesterol back to the liver so your body can flush it out. Researchers have concluded that some studies show apple cider vinegar can significantly lower total cholesterol levels in humans [18]

    Animal research shows that apple cider vinegar may positively affect HDL cholesterol levels. Let’s take a look:

    • For example, one study found that when rats were fed apple cider vinegar, they had significantly increased levels of HDL cholesterol after four weeks [19]
    • Another study found that rats on a high-cholesterol diet accompanied by apple cider vinegar had significantly lower LDL cholesterol levels than rats on the same diet without apple cider vinegar! While human studies are still lacking, these results are promising and give important insight into apple cider vinegar's potential heart health-boosting properties [20].


    How to get the most out of apple cider vinegar?


    Adding apple cider vinegar to your daily routine is great, but the liquid form might not be the best way to reap the benefits. We all know it can be hard to get down! And while some people enjoy its sour, pungent taste, for most, this factor can get in the way of taking it consistently. 

    Also, apple cider vinegar contains acetic acid, which means drinking liquid apple cider vinegar may contribute to tooth enamel erosion over time, making your teeth more susceptible to decay and staining. The good news is that there are alternatives! 

    That’s why we created NutriRise Apple Cider Vinegar capsules OR delicious gummies for ultimate convenience without compromising your tooth enamel! Not all ACV supplements are created equal. We’ve ensured the AVC we use isn’t heated to high temperatures and still includes “the mother” for optimal digestive wellness! 

    PLUS, our apple cider vinegar supplements are 100% free of binders, fillers, pesticides, yeast, artificial colors, artificial flavors, hormones, heavy metals, and artificial preservatives! 

    Final thoughts


    Before you go, let’s take a look at everything you learned today:

    • Apple cider vinegar has been a traditional remedy for thousands of years
    • Apple cider vinegar contains acetic acid, which is responsible for many of its benefits
    • Pure apple cider vinegar contains the “mother,” which is rich in health-promoting beneficial bacteria
    • Apple cider vinegar may assist with weight loss, blood sugar balance, digestion, and heart health
    • Liquid apple cider vinegar may promote tooth enamel erosion, making apple cider vinegar gummies or capsules a safer option.
    • Remember to look for an apple cider vinegar supplement free of artificial additives, third-party tested for safety, and gelatin-free if you’re vegan. 


    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.

    Zaheera Swing
    Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
    As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
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