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10/17/2024 | Press release | Distributed by Public on 10/17/2024 10:14

Apple Cider Vinegar Benefits: What the Science Says

Apple cider vinegar seems to be everywhere these days - from drinks and dressings to gummies. But what is it, why are people buying it, and should you be consuming it?

Apple cider vinegar is a type of vinegar made from fermented apples. You may have heard that it canhelp with weight lossor even cure cancer. But beware: Most of these claims aren't backed by science. And there are some potential risks to ingesting apple cider vinegar and using it on your skin.

What are some of the reported health benefits of apple cider vinegar?

There are manyhealth claimsof apple cider vinegar. They're not all supported by science, though. Here are some of the reported benefits:

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In addition to the above, there have been other claims that apple cider vinegar can help cure cancer. But there's no evidence that it can prevent or treat any type of cancer. And there's very little scientific evidence to back the other claims relating to apple cider vinegar.

Is apple cider vinegar good for you? We don't fully understand why apple cider vinegar may provide health benefits. It might be related to its acidity orprobiotic(healthy bacteria) content. And, according to some lab studies, it can also fightfungusand bacteria.

But the research hasn't translated into science-backed recommendations. In general, the science on apple cider vinegar is weak, as there's a lack of large, high-quality human studies. And, in some cases, ingesting apple cider vinegar may even be harmful.

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What the science says about these alleged apple cider vinegar benefits

There's some evidence that apple cider vinegar may help with blood sugar regulation or controlling appetite. But when it comes to outcomes like weight loss and improved digestion and skin health, the science isn't there. Here's a closer look.

Does apple cider vinegar help with digestion? There are claims that apple cider vinegar can help with digestion issues, such asirritable bowel syndrome(IBS)bloating, and reflux (heartburn). But the science doesn't back up these claims. In fact, some studies suggest that apple cider vinegar may actuallycause gastrointestinal symptomsor slow down your digestive system.

Does apple cider vinegar help with weight loss? It's not clear if apple cider vinegar can help people lose weight. In one small study, people who consumed apple cider vinegar with a mealfelt more fullafterward, which might help to control appetite.

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And a small, randomized study showed some promising findings about weight loss and apple cider vinegar. Participants who took 30 mL of liquid apple cider vinegar every day for 12 weekslost more fataround their abdominal organs and had improved cholesterol compared to those who didn't. It's not fully understood why, but it may be related to feeling fuller and eating less.

But a largerreview of multiple studiesdidn't show that apple cider vinegar had clear weight loss benefits. So there isn't conclusive evidence that consuming apple cider vinegar can lead to weight loss - or that the possible benefits outweigh the risks. To draw any conclusions, bigger studies in people are needed.

Is apple cider vinegar good for people who have diabetes? Taking apple cider vinegar might help with insulin andblood glucose (sugar) levelsfor people who have diabetes. There's some evidence, for example, that it may helpimprove insulin sensitivityafter a meal and lower blood glucose levels.

Ameta-analysis reviewshowed that apple cider vinegar improved blood glucose levels and cholesterol in people with diabetes. But larger, well-designed studies are needed to better understand how much apple cider vinegar is helpful, how often to take it, and what the risks and side effects are.

Is apple cider vinegar good for your skin? You may have heard about people applying apple cider vinegar directly to their skin. Some people use apple cider vinegar for acne oreczema. Others use it for dandruff,warts, or even to treat body odor.

Here's the thinking behind this: Acid helps the skin maintain a healthy pH level, which helps control bacterial growth. Plus, it has been suggested that apple cider vinegar may have antimicrobial effects on the skin and act as a cleanser.

But there's no good evidence to support using apple cider vinegar to improve skin health. And some studies have shown that it's not helpful. Studies found that apple cider vinegar doesn't helpwith dermatitisor improve the balance ofbacteria on the skin. It's even been shown that apple cider vinegar can cause skin irritation.

Does apple cider vinegar help with a yeast infection? Lab studies have shown that apple cider vinegarcan fight fungus, includingCandida albicans,a type of fungus that causes yeast infections. But these findings don't necessarily translate into benefits for humans. There's no scientific evidence that apple cider vinegar is helpful - or even safe - fortreating yeast infectionsin people.

And like elsewhere on the skin, apple cider vinegar can cause burning and irritation if applied directly to the vulva or vagina. It can also disrupt the normal pH and microbiome of the vagina. And this can lead to yeast and other uncomfortable infections, likebacterial vaginosis.

Are there benefits of drinking apple cider vinegar with the 'mother'?

The "mother" is the thick and gooey layer of bacteria and yeast that ferments apple juice and makes it into vinegar. Unfiltered apple cider vinegar tends to have the mother. Drinking apple cider vinegar with the mother means drinking this cloudy layer, which may include healthy bacteria.

But there's no evidence about the health benefits of drinking the mother.

Is it safe to take apple cider vinegar every day?

There are many ways to add apple cider vinegar to your diet. And, in small amounts, it's probably safe for most people. You can:

  • Drink it mixed in water or tea.
  • Put it in salad dressings or smoothies.
  • Chew apple-cider-vinegar gummies.

Just don't drink it undiluted, because that may cause unwanted side effects.

How much apple cider vinegar a day? There's no agreed-upon amount of how much apple cider vinegar is considered safe to consume. However, a 2020 review of the research suggests that 2 tbsp daily is probably safe for most people.

There's some evidence that tablets and gummies maynot be as effectiveas liquid vinegar. The gummies also often have added sugar. So, they may cause more harm than good - especially if you're taking them to improve your blood glucose.

Apple cider vinegar side effects

Consuming apple cider vinegar or using it topically has somepotential downsides. For example, apple cider vinegar can:

If you have questions about the possible side effects of apple cider vinegar, talk to your primary care provider. That way, you can make sure it's safe for you to take.

Who should not take apple cider vinegar?

Taking apple cider vinegar isn't for everybody. There are some people who need to be especially careful. Be sure to talk with your primary care provider about taking apple cider vinegar if you:

Frequently asked questions

Is it better to drink apple cider vinegar at night or morning?expand_more There isn't agreement on the best time to take apple cider vinegar. Different studies have people taking apple cider vinegar at different times. For instance, they may take itbefore breakfast,before each meal, orafter each meal. If you notice any side effects when you take it, you can try taking it at a different time or with a meal to see if those side effects go away.

Which brand has the best apple cider vinegar?expand_more

  • Can apple cider vinegar help with depression?expand_more

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" data-qa="ContentCalloutH2Title" The bottom line

Apple cider vinegar may have some health benefits, but the research isn't there to back up most of the claims. There's some promising research showing it may have benefits for diabetes or high cholesterol. But be careful: It can also cause skin irritation and damage your tooth enamel. Small amounts in salad dressing or added to smoothies, for example, are probably safe.