health vinegar weight loss benefits

The Truth About Apple Cider Vinegar

Apple cider vinegar, or ACV, has received a lot interest lately. It’s being hyped up as the new universal remedy, but is that accurate? I have seen claims that it can cure cancer and disease, disinfect your home, treat your hair and skin, and help you lose weight. But what is truth, and what is just speculation? I’m going to give you the run down on the real benefits of apple cider vinegar, the dangers, and how you can utilize it safely in your daily life.

So what is apple cider vinegar?

It is a vinegar is made from fermented apple sugars, and the key ingredient is acetic acid. Acetic acid is also present in other vinegars, like red wine and balsamic. But apple cider vinegar is usually more palatable, especially when made as a beverage. If you buy the raw, unpasteurized, unfiltered variety, it will also contain the “mother”. This is the cloudy, cobwebby substance at the bottom. It can contain enzymes and probiotics due to the fermentation process.

health vinegar weight loss benefits

It can aid in digestive health

Thanks to those enzymes and probiotics, apple cider vinegar can be beneficial to digestion. In a study done on mice with ulcerative colitis, consuming the vinegar with water increased good bacteria in the gut and decreased symptoms of the disease.

It can also prevent your body from absorbing all of the starches in your food. Those undigested starches can act as a prebiotic, or food for the healthy bacteria in your gut. And active, well-fed bacteria mean more probiotic benefits for you.

Want to know more? Check out Eco Child’s Play, who posted a really great article on the subject.

It can help regulate blood sugar

Acetic acid has an antiglycemic effect on the body, which is the fancy term for the slower absorption of starches. The associate director of the nutrition program at Arizona State University, Carol S. Johnston, says that it can actually reduce the blood sugar response by 20-40%. Find out more here.

A study published in Diabetes Care shared similar results. Participants, who were all type II diabetic, either drink 2 tbsp of apple cider vinegar or 2 tbsp of water with 1 ounce of cheese before bed. They found that those who drank the vinegar woke the next morning with lower blood sugar levels than the water drinkers.

In another study published by the same journal, participants were asked to drink a solution of apple cider vinegar and water before meals. They found that people who are prediabetic can cut their blood glucose levels by 50% when drinking this tonic. People who are type II diabetic can improve their levels by 25%.

It can help with weight loss

A Japanese double-blind trial tested obese participants who drank either 1/2 oz to 1 oz of apple cider vinegar in a beverage or a placebo daily over a 12-week period. Those that drank either amount of vinegar had less belly fat, lower triglycerides, decreased waist measurements, lower body weight and BMI at the end compared to their placebo counterparts. Find more information here.

For even more information on the different benefits of apple cider vinegar, check out this article written by Helen Sanders over at

What are the dangers?

Drinking a tonic of apple cider vinegar isn’t for everyone. Always consult a physician before implementing something new in your diet. It could interact with certain medications, so make sure to ask first! People that are type I diabetic can run the risk of developing stomach issues.

Of course, apple cider vinegar, like any other vinegar, should not be consumed without diluting it first. Drinking the stuff straight could lead to tooth erosion and esophagus damage or burns. And too much could lower potassium levels and reduce bone density.

How to use apple cider vinegar

So once you have the green light from your physician, how exactly do you use this stuff safely? It is recommended to drink no more than 1-2 tbsp daily, and always dilute with water or some other fluid before drinking. Also please don’t drink on an empty stomach unless you want to feel nauseous. It is best to consume along with a meal, or better yet, try cooking with it!

health vinegar weight loss benefits

As a beverage

I like to make a tonic of 1 tbsp ACV with about 4 fluid ounces of apple juice, and a dash of cinnamon on top. To be safe, you should probably dilute it with another 4 fluid ounces of water, but hey. I like it potent.

For your hair

You can also use it as a hair rinse to make your hair soft, shiny, and residue free. The pH of apple cider vinegar closely matches hair, so it also is very balancing. Mix 2 tbsp with 1 cup of water, and pour over your hair after shampooing.

Do you suffer from dandruff? Try mixing equal parts ACV and water and massaging it into your scalp. The vinegar is an antifungal, and also removes buildup, which can help solve some of your dandruff issues.

For your face

Apple cider vinegar works great as a facial tonor because it contains alpha-hydroxy acids and acetic acid, which can minimize pores and boost circulation. Combine 1 tbsp with 2 cups of water, and swipe on a small amount with a cotton ball.

Check out more health and beauty tips with ACV here.

In your home

Vinegar has antibacterial and antimicrobial properties, which is why it has been praised as a home cleaner for decades. To make a more green solution than you can buy in the stores, try mixing a one to one ratio of vinegar and water in a spray bottle. Use it in place of your regular multi-surface cleaner all over your home! Try adding some essential oils like lemon or orange to improve the smell.

health vinegar weight loss benefits


I hope that you enjoyed this one as much as I do! Comments, questions, concerns? Leave them in the comments below or contact directly at

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  • Sara May 3, 2017 at 12:21 pm

    If you did try to mix it in with your diet (if I can ever get past the taste!), how often should​ you drink it to reap some reward? Once a week, once a day?

    • Sam May 3, 2017 at 12:31 pm

      Great question! I try to have it daily, as long as I remember.

  • apple cider vinegar and weight loss June 9, 2017 at 6:35 pm

    I am 41 years old and an obese woman. I am considering taking the garcinia cambogia pill and supplementing it with the apple cider vinegar drink. I was wondering if anyone else my age has tried this to lose weight and how well it worked for them. Any insight would be greatly appreciated. Jennifer.

    • Sam June 15, 2017 at 2:51 pm

      Hello Jennifer!
      I do not have any personal experience with garcinia cambogia, but from some research it looks like it has potential dangers, as well as possible side effects with other medications. I would suggest asking your doctor to find out if it’s a good fit for you!
      When it comes to weight loss, balance and moderation are always so important. I have a lot of great recipes that you might be interested in!


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