June 16, 2024

Apple cider vinegar benefits and its side effects

What is apple cider vinegar?

Apple cider vinegar is an ancient folk remedy used in all the recipes. They make it from the cider or palp of apple by the fermentation process. The most important chemical present in it is acetic acid. And acetic acid is a weak acid but strong enough to damage your mucosa. It’s so strong that acetic acid becomes useful as a chemical solvent in various industries. There is a countless number of Apple cider vinegar benefits.

Filtered vs. unfiltered Apple cider vinegar:

Apple juice along with some sugar and water are some of the ingredients of it. Today, there are so many companies that made it. And this makes customers challenging to differentiate between filtered and unfiltered apple cider vinegar. When they hear the term filtered, they usually understand that filtered is purer than unfiltered apple cider vinegar. But in reality, it is not true. There is an only difference of “mother” in filtered and unfiltered apple cider vinegar. [Mother is a collection of cellulose and acetic acid bacteria]. It’s the mother who transforms alcohol into vinegar.

In filtered apple cider vinegar, the filtering process removes the “mother” which gives it an amber color. Additionally, they sterilized it to make it further refine and also sometimes.

Unfiltered apple cider vinegar formed from same apple juice, flavoring sugar, and water but it comes with “mother.” Also, it is not pasteurized to make it refine and may contain a small number of sediments.

Apple cider vinegar benefits:

Due to Apple cider vinegar benefits, it was used from centuries. Here are some proven health benefits of apple cider vinegar:

1. Helps in digestion:

Almost all types of vinegar contain acetic acid which is a strong acid in diluted form. Virtually all the vinegar is formed by fermentation of various grains, fruits, and sugarcane. Apple cider vinegar is very high in the acetic acid which makes neck burn if consumed directly without dilution. Almost all foods and liquid we eat or drinks contain some form of carbohydrates and fats, and our body uses them to produce energy.

The acetyl component present in acetic acid which is the main chemical present in the ACV helps in the digestion process by combining with coenzymes which form COA. It is COA which help digest fats and carbohydrates in the glycolysis process inside the body.

Most of the ayurvedic and other traditional medicines experts use it for curing digestion related problem as it helps in absorbing the nutrient in the body.

Some studies also linked apple cider vinegar with the production of pepsin which breaks down the protein [1]. According to some reports, take 20-30 ml of apple cider vinegar along with a glass of water before your meals improve digestion. But there is no scientific evidence made to confirm the suitability of this dose. Hence, always consult with your doctor before using it if you are applying for other diseases because it may interact with other medicines.

2. Help in weight loss and get rid of belly fat:

Apple cider vinegar is an excellent choice for people who want to lose weight. A few suggested benefits of apple cider vinegar are regulation of blood sugar level, lower cholesterol level, reduce blood pressure, get rid of belly fat, etc.

It helps your digestive system if taken before your meal because it activates digestive enzymes and also detoxifies your body.

It keeps our stomach full which limits your eating habits. Hence, it will ultimately help in weight loss. When sugar level decreases, our body remains with less glycogen to produce energy which turns toward fat for energy production. Study of the European Journal of Clinical Nutrition proved its blood sugar level and weight loss [2].

In one study, obese Japanese were given either 15 ml or 30 ml apple cider vinegar randomly for 12 weeks, After the study period, there resulting weight was reduced by 1.2 kg to 1.7 kg [3]. As this study went for three months, these weight changes have only minor effects. So, it works just if you can make other recommended changes in your lifestyle for weight loss.

As from the above discussion, it is clear that apple cider vinegar may help in a weight loss program. But only if used for a more extended period.

3. Lower blood sugar level and fights diabetes:

According to the world health organization report, the number of the person with diabetes increase from 108 million in 2008 to 422 million in 2014.

One of the first benefits an apple cider vinegar offer to you is that it lower your blood sugar level. It is beneficial for you because if you keep your blood sugar low, it keeps our insulin level low. And it has a positive impact on all organs of our body.

If we take apple cider vinegar before high carb meal, apple cider vinegar slows the rate of metabolism which keeps you full and less hungry. Lesser the food intake, less is the blood sugar level [4].

Apple cider vinegar may be a blessing for type 2 diabetes patients because it improves the sensitivity of insulin for high carbohydrates meals. Due to increased insulin sensitivity means more glucose will be taken out from bloodstream which leaves bloodstream with lesser sugar. According to a study, apple cider vinegar can improve the sensitivity of insulin by 19-34% in type 2 diabetes patient [5].

In another study, four men and women with type 2 diabetes were taken for the examination which was not taking insulin. And they were asked to choose 2 Tbsp apple cider vinegar before bedtime. The blood sugar level reduced by 4% in the vinegar group [6].

4. Probiotic:

Probiotic is the bacteria which can improve our health. Pro means “for,” and biotic means “life,” i.e., bacteria for life are called probiotics. There is a countless number of probiotics products in the markets either in capsules or liquid form. Probiotic remains in the intestine where it does their function like help in digestion etc.

According to various study, probiotic compete with harmful bacteria for space and nutrition in the intestine. Thus, it destroys harmful bacteria and prevents digestive system problems. Today, the annual market of probiotic is 36.7 USD.

Apple cider vinegar is not a probiotic. But it has an ingredient which is probiotic according to research done by the USA Department of Agriculture’s agricultural research services. The critical component in it is apple fermented which contain pectin, essential for proper digestion.

Pectin, a probiotic forms naturally in the body. It is pectin which helps in the absorption of nutrients in the body by slowing down the rate of nutrient absorption. Pectin also binds with toxin and lousy cholesterol and carries the waste from your body as it normalizes the bowel movement. Pectin also binds with heavy metals through a process called chelation.

Apple cider vinegar leaves the probiotic to grow in your body and continue to protect your gut.


Apple cider vinegar contains pectin which helps in decreasing bad cholesterol in the body. But some people may have an allergy with pectin. Hence, they need to avoid their use.

5. Protect against cancer:

Apple pectin binds with dangerous radioactive isotope cesium 137 and helps remove it from the body. Once cesium 137 enters the body through contaminated food, water or air, the body absorbs it much like potassium since cesium 137 mimics potassium chemical properties. Once it comes into the body, it spread the body uniformly and damaging the DNA of the cells. These damaged cells mutate and result in the formation of cancerous cells.

Cancer cells continue to form new abnormal cells which can in time become tumorous and cause further damage in the reproductive system. Pectin binds with cesium 137 like claw grip and escorts them out of the body through the normal elimination process. Those who are at regular risk of radiation contamination consume apple cider vinegar regularly to protect the body from cesium 137. Thus, pectin present in the apple cider vinegar protects us from cancer due to cesium 137.

In a study made on rats, rats were given apple cider vinegar continuously for four weeks. It induces apoptosis process by killing cancer cells and shrinking tumor [Probiotic].

There is a countless number of studies checked its anticancer effect. But most of the studies to date was made on rats or in separate test tubes.

However, a study made on human shows the apple cider vinegar may reduce oesophageal cancer in Linzhou, China but also increased the chances of bladder cancer in Serbia [7,8].

6. Lowers cholesterol and protect from heart issues:

The role of apple cider vinegar in a healthy cholesterol level relied on their concentration of pectin, fiber common to many fruits. The pectin present in ACV attract lousy cholesterol (LDL) and get rid of unnecessary cholesterol making your level much healthier. With more pectin to absorb cholesterol in your body, it helps in maintaining the cholesterol level at a healthy level.

The acetic acid present in the apple cider vinegar is what makes it useful in lowering low-density level (LDL) cholesterol [8].

According to a study published in the British journal of clinical nutrition, the researcher found that if you consume just one tablespoon of apple cider vinegar in the morning, it helps to lower your cholesterol to a reasonable level.

In a study published in 2018, The obesity rats have shown a significant reduction in hypertension and Stress which causes many health issues. As we know hypertension increases blood pressure which is one of the primary cause of heart attack. Hence, apple cider vinegar may be useful for treatment if various heart-related issues (9).

Study of Harvard University on women who eat salad dressed with vinegar regularly lowers the risk of heart diseases significantly.

7. The solution to the acne problem:

Apple cider vinegar helpfully clears your acne. It is because vinegar is very much chemically related to what dermatologists often use for the treatment of acne and this is glycolic acid. Glycolic acid which is alpha hydroxy acids is a potent acne treatment agent. So you can apply it just first on acne region then you may consider using it on your entire face. And wash your face after 10 minutes.

Some studies show that Apple cider vinegar kills the acne-causing bacteria and get rid of dead skin and pores. But more research is a need of the hour to check its suitability for acne treatment.

8. Polycystic Ovarian Syndrome (PCOS):

Polycystic Ovarian Syndrome (PCOS) is an imbalance of female sex hormones. Ovaries contain a lifetime supply of eggs. These eggs are immature and stored in a tiny fluid-filled structure called follicle. The pituitary gland located at the base of the brain produces hormones that direct the function of ovaries. Each month, the pituitary gland secretes follicle-stimulating hormones or FSH and luteinizing hormones or LH into the bloodstream.

After these hormones reach the ovaries, several hundred immature eggs start to mature expanding the size of the follicle. As the berries grow, the follicles release estrogen, the primary female sex hormone. Once the amount of estrogen in the blood reaches a certain level, the pituitary sends a surge of luteinizing hormones to the ovaries causing the most mature follicle to open. And forcible release its eggs in a process called ovulation. The free eggs travel through the fallopian tube where it waits for fertilization. Eventually, remaining follicles and eggs dissolve.

If anyone has a PCOS, his pituitary gland may release an abnormally high amount of luteinizing hormones into the bloodstream disrupting the normal menstrual cycle. As a result, your follicle doesn’t mature, and ovulation doesn’t occur which can lead to infertility.

A study made in 2013 confirms that 15 ml of apple cider vinegar with 100 ml of water daily for 90 to 110 days after dinner can improve PCOS symptoms in the women [10].

When to apple cider vinegar?

As you have learned that apple cider vinegar has some compelling benefits, here are some points on how to and when to use it.

  1. If you are looking to drink apple cider vinegar in the morning time, it can balance ph, help in digestion, help in the probiotic process and improves our metabolism. You can even mix it with some lemon which is going to aid in detoxification. So all these things help us to get ready for a day.
  2. You may use it for fasting if you are doing 16 and eight intermittent fastings or one meal a day. It helps with the increase in satiety, so it’s going to help you decrease those hunger pains.
  3. If we take it before a meal, researches show it is going to help buffer that blood sugar.
  4. You may consume it before bed. Because there is some research out there that shows if you drink apple cider vinegar, then when you wake up before morning, you will find your blood sugar a little bit lower.

So, you can pick any one time for consuming it.

Dosage and how to use it:

If you are taking it for lowering your blood sugar and weight loss, much of the research points to one or two tablespoons before or after a meal to driving blood sugar down from your food.

The best way to use apple cider vinegar is to use in cooking or salad dressing and any other sort of things. There is no research out there that told us how much apple cider vinegar is intolerable.

You can drink it directly by a shot, but it causes little to burn as it is soo strong. So, always mix it in water.

The side-effect of apple cider vinegar:

Tooth decay:

The tooth of the Morrocan girl diagnosed with erosive tooth wear. After the study, they found that tooth erosion occurs due to continuing use of the apple cider vinegar [11,12].

Some people worried about enamel on their teeth. They can drink apple cider vinegar using a straw.

Medication issue:

A lot of people in today life takes any medication. They need to seriously consult with their doctor because apple cider vinegar may react with their medication. Most of the times it impacts medication which is useful for lowering blood sugar or medicine that are related to reducing the potassium level in the body.


A lot of people faces burning issue when they drink apple cider vinegar. Most of the time burning occur if you drink it straight. So always dilute it with water or any other flavoring liquid as you like. But if you still burning occurs, then you need to look out for potential ulcer problems.