How to Use Apple Cider Vinegar's Health Benefits to Your Advantage

For thousands of years, vinegar has been used for everything from pickling and preservation to medicine. However, in recent years, apple cider vinegar has been given a spotlight thanks to the liquid’s antimicrobial and antioxidant properties. These features can benefit health and (bonus) help with cleaning around the house. However, in addition to apple cider vinegar’s benefits, there are also some risks you should be aware of — along with the proper daily dosage.

You have two options when you buy apple cider vinegar: filtered and pasteurized, or raw and unfiltered. The cloudy sediment that collects in the bottom of the bottle is “the mother,” which is a combination of bacteria and yeast. Some speculate the mother is what provides the health benefits, as it contains trace amounts of healthy bacteria and probiotics.

Apple cider vinegar can be used in the kitchen, around the home and for your health as a:

Deodorizer
Preservative
Dressing or vinaigrette
Cleaner
Facial toner
Marinade
Fruit and vegetable wash
Denture cleaner
Hair rinse
Dandruff treatment
Weed killer
Mouthwash

4 apple cider vinegar health benefits you should know

Although more research is needed, several small and medium-sized studies show the benefits of apple cider vinegar for some health issues and as a potential weight loss aid.

1. May help control blood sugar and diabetes

Up to 95% of diabetics have type 2 diabetes, according to the Centers for Disease Control and Prevention. Type 2 diabetes occurs from insulin resistance, which is “when cells in the body don’t respond properly to insulin, which leads to increased levels of sugar or glucose in the blood,” according to Amelia Ti, a registered dietitian and diabetes educator in NYC.

Even if you don’t have diabetes, it’s best to keep blood sugar levels in the normal range. Studies have shown that apple cider vinegar can improve insulin response and lower blood sugar levels after meals.

Consuming apple cider vinegar before going to sleep has also been shown to reduce fasting blood sugar after waking. Make sure to talk with your doctor before consuming ACV if you have diabetes, especially if you’re on medication due to potential side effects.

“ACV alone will not lower blood sugar levels and should not be considered a substitute for diabetes medications,” states Ti.

2. Kills harmful bacteria

Those looking to preserve food naturally may want to consider using apple cider vinegar. It is a known pathogen killer, which includes microbes like staph and candida.

Vinegar is a popular preservative in Korea since it can prevent E. coli and norovirusfrom growing in food. E. coli can cause food poisoning when consumed, but the bactericidal effects of the acetic acid in apple cider vinegar can prevent it from occurring.

3. Could lead to weight loss

Another benefit of apple cider vinegar that may be useful is its ability to help with weight loss. When taken before or during a meal, ACV has been shown to help with satiety (the feeling of fullness).

In one study, participants ate approximately 200 to 275 fewer calories when apple cider vinegar was combined with a meal. Over three months, participants taking one to two tablespoons of ACV per day saw up to 3.7 pounds in weight loss and a reduction in body fat.

4. Might improve cholesterol levels

High cholesterol and triglyceride levels can increase your risk of heart disease.

Incorporating up to an ounce of apple cider vinegar into your day, along with a lower-calorie diet, may reduce total cholesterol and triglycerides while also increasing HDL “good” cholesterol.
Those with type 2 diabetes may also see positive results on their total cholesterol and triglyceride levels when adding a half ounce of ACV to their diet.

Here are some other potential side effects of apple cider vinegar:

Can cause hypokalemia (low potassium levels)
Can interact with diuretics, insulin and other medications
Can cause nausea or vomiting
Can weaken tooth enamel
Can cause esophageal (throat) burns or ulcers when consumed in excess

How much apple cider vinegar should you drink a day?

Apple cider vinegar dosage depends on the reason you’re using it. In general, Ti states, “I recommend 1 teaspoon to tablespoon ACV diluted in 6-8 oz of warm water before meals.”

If you want to drink it, dilute it with water or your favorite juice or tea. You can also eat it by incorporating it in your favorite foods, especially dressings, vinaigrettes and even when making your own mayonnaise.

There are also plenty of premade apple cider vinegar drinks out there, which may make ACV more pleasant to taste. You can find these drinks from brands such as Bragg, Poppi, Remedy and Sidekick Sodas. Local health stores and even grocery stores may carry these, so keep an eye out if you’re interested in apple cider vinegar drinks.

You can also add a cup or two to a bath for skin issues. Mixing a tablespoon of ACV with a cup of water, and then soaking gauze or cotton in the solution can make a wet wrap.

To use apple cider vinegar as a hair rinse, combine up to two tablespoons with a cup of water, then pour over the hair after shampooing. Wait five minutes, then rinse. It can be drying, so use it sparingly. ACV can also irritate the scalp, so a weaker dilution may be better.