From weight loss and clear skin to slashing your risk of heart disease – the 4 health benefits of apple cider vinegar
INGREDIENTS already lurking in our food cupboards could have some surprising health benefits.
One such example is apple cider vinegar, which according to Lebanese researchers could help you lose weight in a matter of months.
With the study team recommending people take a daily dose of vinegar if they're obese and looking to shed a few pounds, you might wonder whether the sour concoction could offer any further health benefits.
Both a salad dressing and a popular home remedy, apple cider vinegar is made by fermenting the sugars in apples, which turns them into acetic acid.
In the shops you may see apple cider vinegar labelled as 'filtered' - which will look like a clear liquid - or unfiltered
The latter will have a cloudier appearance as it still contains a mix of proteins, enzymes and friendly bacteria that are often referred to as 'mother'.
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Some believe the vinegar's health potential health benefits come from this 'mother' substance.
It's been suggested that this type of vinegar could affect more than your gut.
From clearing acne to improving heart health or helping manage type 2 diabetes, here are some ways apple cider vinegar may boost your health.
1. It may help with weight loss
The study conducted by Lebanese scientists found that people who endured a sour start to the day with a shot of apple cider vinegar were able to shed up to 8kg (18lb) in just three months.
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Researchers gave 120 young men and women doses of 5, 10 or 15ml of apple cider vinegar mixed with 250ml of water or a placebo.
Those drinking the vinegar lost between 6kg and 9kg on average and reduced their BMI by 2.7 to three points, depending on the dose.
Dr Rony Abou-Khalil, of Holy Spirit University of Kaslik, said: “The results might contribute to evidence-based recommendations for the use of apple cider vinegar as a dietary intervention in the management of obesity.”
Though experts have warned that the at-home remedy shouldn't be viewed "as a solution to the obesity epidemic", it's not the only study to suggest that apple cider vinegar may aid weight loss.
A review of short-term studies published in in 2022 found that people participants who had apple cider vinegar with a meal felt less hungry for 120 minutes afterwards.
They also snacked less for three to 24 hours after consuming the vinegar.
Another study published in the in 2018 found that people who were overweight or obese and had two tablespoons of vinegar every day, along with following a calorie-restricted diet, lost more weight than those simply making dietary changes.
However, it should be noted that there isn't much long-term research looking into the effects of apple cider vinegar as a weight loss aid.
The 2022 review found that longer-term studies showed no relationship between apple cider vinegar and appetite suppression.
2. It may lower blood sugar levels
The recent Lebanese study also found people who took daily shots of apple cider vinegar had improved blood sugar measures.
Previous research has also suggested that the vinegar could help manage blood sugar levels, a concern for people with type 2 diabetes.
A balanced diet, exercise and medication are the most effective ways of treating the condition, which causes blood sugar levels to become too high.
However, a recent analysis of six studies published in the found that consuming one to two tablespoons of vinegar decreased fasting blood sugar levels and HbA1c, a marker of long-term blood sugar.
You mustn't replace your existing medical treatments with apple cider vinegar.
3. It may improve heart health
Studies show that apple cider vinegar may also boost your heart health by improving cholesterol levels in the blood.
Having high levels of non-HDL cholesterol can increase your risk of having a heart attack or stroke.
A 2021 review of studies published in found that apple cider vinegar improved total cholesterol levels, especially for people with type 2 diabetes.
The authors suggested taking one tablespoon of the stuff daily, with the largest effects after eight weeks.
But they noted that “the findings should be interpreted with caution”, due to limitations in current research.
People participating in the study by the Holy Spirit University of Kaslik also saw improved cholesterol measures.
4. It may help with acne
A bacteria called Propionibacterium acnes, or Cutibacterium acnes, can sometimes contribute to acne development.
With a few test tube studies showing that apple cider vinegar can kill certain strains of bacteria, it's been suggested that it could wipe out spot-causing bacteria too.
There hasn't been any research in humans or animals to examine whether vinegar can clear up zits.
You shouldn't slather undiluted apple cider vinegar on your skin, as it's been in some cases.
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It's also been suggested that apple cider vinegar could help manage eczema, but of 22 people with the condition reported that apple cider vinegar soaks did not improve the skin barrier and caused skin irritation.
Risks of apple cider vinegar and how much to have daily
APPLE cider vinegar is pretty acidic, so it might come with some risks if you don't dilute it properly or use too much of it.
These include:
- Damage to tooth enamel, leading to cavities - it's best to rinse your mouth after consuming the vinegar and don't brush your teeth for an hour
- Skin burns from undiluted vinegar on the skin
- Throat burns
- Slower digestion, as it can increase the time it takes food to move from your stomach into your gut
The easiest way to incorporate apple cider vinegar into your diet is to use it in cooking and salad dressings.
You can also add one to two tablespoons to a large glass of water and drink it.
It’s best to start with small doses and stick to smaller amounts overall, as too much vinegar can cause harmful side effects.
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