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Benefits of Apple Cider Vinegar

Apple cider vinegar (ACV) has been used for centuries. It can be used for as a simple cooking additive (salad dressing), but it also has been shown to have tremendous health benefits from antimicrobial effects to reducing cholesterol, to lower blood sugar levels.

I've been using ACV for a few years now.

Apple cider vinegar is made by exposing crushed apples to yeast. This leads to a fermentation process that turns the sugars in the fruit to alcohol. Then bacteria is added which ferments the alcohol into acetic acid, the main active compound in vinegar.

Unfiltered apple cider vinegar contains a substance called "mother" which is made up of bacteria, proteins and enzymes. This gives unfiltered apple cider vinegar it's murky appearance.


1. Can help kill harmful bacteria:  the acetic acid in the vinegar can kill harmful bacteria. ACV has been used to traditionally as a disinfectant. Numerous studies have shown the benefits of ACV on bacteria.

2. Helps blood sugar levels: AVC is said to have an anti glycemic effect. According to one study ACV improved insulin sensitivity by 19% and 34% respectively in individuals with type 2 diabetes and pre-diabetes.

3. (May) help in weight loss: (YAY)  a study of 175 peoplw with obesity showed that daily ACV consumption led to reduced belly fat and weight loss, and it appeared that taking two tablespoons vs. one tablespoon had a bigger effect. (3.7lb loss vs. 2.6lb loss)

According to an article from Dr. Mercola, individuals who consumed a small amount of ACV along with a high carb meal ended up consuming less food the rest of the day.

4. Heart health: in animal studies ACV has been shown to lower cholesterol, triglyceride levels and blood pressure according to an article in healthline.com.

Other potential benefits and uses of ACV include aiding in digestive health, acid refulx, treating sore throats, toenail fungus and warts. In addition people have used it as a household cleaner, to wash fruits and veggies and even as a deodorant (to kill armpit bacteria).

About a year ago I was in Tuolunme Meadows in Yosemite and made friends with a guy approximately my age (44 at the time). He told me a story of how he was suffering from serious digestive issues and none of the drugs his doctors were prescribing seemed to help and caused him some serious side effects. His sister has suggested taking ACV and reluctantly he began using it and all his digestive issues went away. He now travels with a bottle of ACV everywhere he goes!

Though I haven't been able to find any strict guidelines, people generally take 1-2 teaspoons per day, mixed with water or straight. If you are having digestive issues, I've seen recommendations to take before meals (as my Yosemity friend above did).  I prefer to take it straight diluted in a bit of water. If you decide to take it, make sure to rinse your mouth with water as to prevent any enamel decay from the acetic acid.  I also like to combine this with my intermittent fasting, which I feels gives an extra boost to my metabolism.


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