Apple Cider Vinegar (ACV) is a household name with a variety of usage and was proven effective as a home remedy in 1958.¹ What sets it apart from other condiments is its health benefits as a natural supplement useful for weight loss, diseases like diabetes, and other ailments. But how and what makes it the ‘wonder potion’ is what we’re about to explain.

What is Apple Cider Vinegar?

ACV is a popular vinegar option made from fermented apples and has 5% acidity like most types of vinegar.² It comes into different variants, depending on the type of preparation. There’s the distilled variant that is clearer and more familiar, and there’s the mother or the raw and unpasteurized variant. Regardless of the preparation, they have a long shelf life and safe for use.³

It is made through a two-step fermentation process.⁴ First, the apples are crushed to extract natural sugars. Yeast is added to trigger fermentation to produce alcohol. Next, a bacteria is then added for alcohol fermentation to yield acetic acid, the main compound for vinegar. The finished product is technically a fermented apple juice that has kept these nutrients from the fruit:⁵

• Pectin - helps lower cholesterol and prevent prostate and colon cancer⁶
• Biotin - makes the hair, nails, and skin healthy ⁷
• Niacin - good for the nervous system, digestive system and skin⁸
• Vitamins - B1, B2, & B6 for energy and metabolism and C for the immune system and cell regeneration⁹
• Minerals - sodium & potassium for muscle and nerves; phosphorus for teeth & bones and acid-base balance in the body; calcium for teeth & bones, blood pressure and immune system; iron for hemoglobin and circulation; and magnesium for body proteins¹⁰
• Acids - Folic for cell regeneration, Pantothenic for generating healthier red blood cells, and Acetic & Citric for microbial control^11,12,13

Antimicrobial and Antioxidant Contents

ACV owes its antimicrobial nature to all-natural acidity. This acid penetrates the cell membranes of microorganisms and kills them. No wonder that it can slow down food spoilage and treat both fungal and microbial infections. And the best thing is, it is safe for human consumption and use.

And if killing bacteria isn’t enough, ACV also has an antioxidant component. Thanks to the polyphenols and vitamins in its substance makeup. These components block the reactive oxygen derivatives that cause stress and aging to the body.¹⁴

And because of its nutrients, antioxidants, and antibacterial components, ACV has become a known staple for wellness. Here are some health-related areas that ACV is widely used:

• Home remedies – It has been long used for cleaning wounds and curing common ailments like stomach ache, cough, edema, and croup. It is also used for fungal infection, eczema, and other types of skin problems, thanks to it's acid components.¹⁵
• Supplement - Nowadays, it is also treated as a food supplement to regulate blood sugar and pressure, aid weight loss, and even improve skin health.¹⁶ This can be taken on or before meals, usually diluted in water, in capsule form, or by teaspoon amount.
• Hygiene – Because of its antibacterial and antifungal properties, it is also an effective sanitizing agent that can be used as a substitute for astringent, facial toner, feminine wash, body deodorizer, hair treatment, and many others. It can also fight aging because if its natural antioxidants.^{17, 18}

Health Benefits

With its nutritious components and important use in lifestyle, ACV also comes with favorable effects to your health and wellness. Proven by reliable studies and resources, here is a quick list of the major health benefits that you can get in using ACV:

• Helps weight loss - ACV was long enough known to aid weight loss, and recent studies show that’s not the exact case. It primarily affects the appetite of a person through producing a ‘sated feeling’ when eating. With this in place, it will then lessen the calorie intake that causes the weight loss. This was the result of a recent study where respondents are served with a meal that has a vinegar option. Increased satiety became evident and led to a 200-275 cut on calorie intake.¹⁹ This proves that ACV and other vinegar variants may aid weight loss.
• Manages diabetes and blood sugar - Primarily for type 2 diabetes cases, ACV works well as a blood sugar regulator. It tends to increase insulin reaction to sugar by 19-34%²⁰ , reduce sugar level by 4% when taken before going to bed²¹ , elevate insulin function to lower blood sugar after meals²² , and many other benefits—but this shouldn’t replace the right medication.
• Improves skin health - Due to the fact that ACV has antioxidant properties, it’s not a surprise that it can help rejuvenate your skin. It maintains the pH balance, creating stronger skin barriers from harmful oxidants. And since it is an acid-based compound, it is also used to treat skin infections caused by fungi, bacteria, and other harmful elements.²³ A warning though, ACV shouldn’t replace the necessary professional treatments for your health issues. Do not self-medicate and always consult your doctor. But either way, ACV has a remarkable record as a supplementary aid to address common health problems.

And here are other ACV health benefits:^24,25,26,27

• An effective laxative for bowel problems
• Cures heartburn
• Treats fungal and bacterial infection
• Helps prevent colon and prostate cancer
• Boosts immune system through probiotic components
• Enhances hair health

While proven to be beneficial to health, too much of ACV is still bad. That’s why knowing the right dosage is important to avoid side effects. There’s no one-size-fits-all to this matter as it will always depend on your purpose of taking it in. Here is a list of the conditions that corresponds to the suggested dosage for maximum effects:²⁸

• Blood sugar – 4 teaspoons (20ml) before meals
• PCOS – 1 tablespoon (15ml) a day
• Weight loss – one to two tablespoons (15-30ml) diluted in water and take before meals

For general wellness and digestion, experts suggest more research to know the recommended dosage of intake. Meanwhile, you can use it for cooking or with small amounts mixed with water before meals. Or best, consult your physician for better advice.

Effects On Heart Disease

Yearly, there are 17.9 million people that die due to heart disease, 31% of the death toll worldwide²⁹. With how rampant it is, many of us think of ways to live a healthier life, relying on more natural approaches. One solution that people see is ACV for heart disease. Here how it affects heart conditions:

• Chlorogenic acid present in ACV can stop the oxidation of low‐density lipoprotein (LDL)—particles that could block the bloodstreams that cause heart attack
• The residue and the acetic acid in ACV help prevent the formation of enzymes that causes hypertension, a case related to heart disease³⁰
• Its alpha-linolenic component reduces the risk of heart-related diseases for women³¹

Anybody could be at risk of heart disease. Though ACV shows a promising effect to manage or avoid it, the findings still need to be studied more as they are mostly results from animal research. But there’s nothing wrong in going natural, just secure your doctor’s advice.

Side Effects

ACV has become a health and wellness staple and continuously being innovated by experts. It is now even in capsules—taking the form of a typical food supplement. But before you start taking it, consult your doctor first to know if it suits your current health condition. But regardless of how you use it, there would always be inevitable side effects like:^{32, 33, 34}

• Tooth deterioration – due to excessive and daily consumption of ACV without the proper ratio to a water
• Hypokalemia – or the lowering level of potassium due to acid-base imbalance in the body
• Slow digestion – dangerous for diabetes 1 patients as slow digestion makes it harder to manage blood sugar
• Chemical skin burns – caused by high amounts of ACV applied to the skin without diluting it first in water
• Drug interactions – might block or hinder the effectiveness of a taken medication

In Conclusion

ACV has proven itself to be an effective regulator and treatment of both major and common health issues. But this doesn’t mean that it can substitute the necessary medications and procedures to address such ailments. Always ask for your physician’s advice if it’s a good addition to your diet or lifestyle. And if yes, reap its benefits through moderated use and the right dosage.

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