Apple cider vinegar (ACV) has been used in cooking and natural medicine for centuries, and is still a popular home remedy today! But what exactly is it, and why is there still so much hype surrounding ACV?
What is ACV?
Apple cider vinegar is made by fermenting the sugars from apples, turning them into acetic acid (the active ingredient in vinegar). You may have seen ACV in your local supermarket, labelled as ‘filtered’ or ‘unfiltered’ – the latter containing something known as ‘mother’. In simple terms, ACV with the mother contains the beneficial bacteria created during the fermentation process. Other ingredients may be added to flavour and further enhance the vinegar. For instance, Ana’s Farmacy steep a carefully selected combination of antimicrobial herbs in their vinegars, to produce safe, natural and delicious products that are lab-tested to inhibit specific pathogens.
What are the benefits of ACV?
Social media influencers boast the many health benefits of ACV, but how do you know what’s true and what’s not? Here are four scientifically backed benefits of ACV:
- Aids weight loss
ACV contains acetic acid, which may aid in weight loss by increasing feelings of fullness and reducing calorie intake. A 2009 study showed significantly lower body weight, visceral fat area, waist circumference and BMI in participants that consumed 15-30 ml of vinegar daily compared to the placebo group.1https://pubmed.ncbi.nlm.nih.gov/19661687/ More recent research has come to similar findings with reductions in weight (6-8 kg), body fat ratio, waist and hip circumferences and BMI after daily consumption of three doses of apple cider vinegar for 12 weeks.2https://nutrition.bmj.com/content/early/2024/01/18/bmjnph-2023-000823 - Lowers blood sugar levels
Research shows that ACV may help lower blood sugar levels and improve insulin sensitivity,3https://diabetesjournals.org/care/article/27/1/281/26582/Vinegar-Improves-Insulin-Sensitivity-to-a-High making it beneficial for managing diabetes. A clinical trial conducted in 2019 suggests that ACV consumption may have positive effects on the glycaemic index and oxidative stress in individuals with diabetes.4https://pubmed.ncbi.nlm.nih.gov/31451249/
Don’t have diabetes? You can benefit too! ACV may help regulate your blood sugar levels, ensuring it stays within the ‘typical’ range. - Antimicrobial properties
Some research shows that ACV has antimicrobial properties, potentially helping to inhibit harmful bacteria. A 2018 study concluded that ACV had antimicrobial effects directly on Escherichia coli, Candida albicans and Staphylococcus aureus,5https://www.nature.com/articles/s41598-017-18618-x bacteria responsible for staph infections. - Improves digestive health
Many people take a dose of ACV before meals, to help aid digestion. Apple cider vinegar increases the acidity of your stomach, which helps your body create more pepsin, the enzyme that breaks down protein.6https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4618844/
Where can I find ACV?
To reap the benefits of ACV, opt for good quality vinegar with the mother. Our sister company, Ana’s Farmacy, produce functional, lab-tested vinegars with added antimicrobial herbs for extra pathogen-inhibiting power. Read more and shop Vinegar 1, 2 and 3 here.
We recommend taking 10 ml of vinegar daily, ideally mixed into 40 ml of water 30 minutes before a meal, for maximum digestive benefit.
Your can read more about the benefits of apple cider vinegar here.
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.
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