The Science-Backed Health Benefits of Apple Cider Vinegar
Apple cider vinegar has been consumed as a condiment and to support health for millennia. Everyone from America’s second president to Japanese warriors believed in the benefits of ACV. But before you down another shot of ACV, read up on what the science actually has to say about apple cider vinegar.
What is Apple Cider Vinegar?
Apple cider vinegar is apple cider that has been fermented. This two-part process uses yeast to convert the fruit sugars into alcohol, then specialized bacteria is added to turn the alcohol into acetic acid.
It starts as crushed apples or apple juice, which are then fermented until bacteria turns the alcohol to acetic acid (concentrated to at least 4%). Acetic acid is what gives ACV its signature flavor and aroma
The result is a product with zero calories and sugars, compared to traditional apple cider, as well as a number of enzymes and probiotics that are created through the fermentation process.
What Is Apple Cider Vinegar Good For?
Consuming raw apple cider vinegar on a daily basis has been shown to be useful in maintaining normal body processes, including healthy blood sugar levels. It works with your body to promote a slow, steady release of sugar into the bloodstream.* Studies have also suggested that apple cider vinegar may help boost feelings of satiety, keeping you feeling fuller for longer, and possibly helping you to maintain a healthy weight.*
The science-backed benefits of apple cider vinegar include:
- Support for metabolism, lean body mass and cravings.*
- Support for healthy blood sugar and cholesterol levels already within normal ranges.*
- Microbial activity, due to the probiotic and beneficial bacterial components within.*
However, some uses of ACV are not helpful – and may cause harm. It is an acid, after all!
While you might see claims that it can be used to help whiten teeth, don’t try this at home. Apple cider vinegar is highly acidic, and too much can harm your tooth enamel. Talk to your dentist about safer options for your pearly whites and stick to taking apple cider vinegar in capsule or gummy form. The same goes for applying it to your skin without diluting it.
How Do I Get Started?
If you are using apple cider vinegar around the house, it’s fine to buy a cheaper product. But if you are consuming it for health benefits, it’s best to purchase organic, raw unfiltered apple cider vinegar whenever possible. This preserves the “mother,” a colony of beneficial bacteria and enzymes that help to promote good digestive health. If you purchase filtered or pasteurized vinegar, you will miss out on these bacteria and enzymes, and you may not get as much benefit from the product. Enzymedica Apple Cider Vinegar capsules are from real wild picked apples and contain the nutritious mother, without the potential damage to tooth enamel.
It’s preferable to purchase organic apple cider vinegar whenever possible. Not only is it free from the pesticides used on non-organic apples, but it also often contains more beneficial bacteria. One study found that organic apple cider vinegar contained 96 strains of beneficial bacteria, compared to just 72 found in conventional apple cider vinegar.
It’s best to take apple cider vinegar before meals, especially if you want to take advantage of its possible benefit on satiety. If you take medications, talk to your healthcare provider before taking ACV.
