It is said that the "father of modern medicine," Hippocrates, used apple cider vinegar to clean wounds and soothe coughs. Why has this folk remedy remained popular since ancient Greece?

1. Helps improve digestion

Like other fermented foods, unpasteurized apple cider vinegar contains healthy bacteria - the gut-friendly bacteria that help your digestive system function properly. Apple cider vinegar can provide relief for those struggling with stomach problems, such as indigestion or heartburn. This is because it neutralizes stomach acid, while acetic acid fights harmful bacteria.

Apple cider vinegar has also been shown to have antiviral, as well as antifungal and anti-infection effects, all of which are useful for supporting the microbiome and overall immune balance.

2. Supports the immune system

Prevention is better than cure, so protecting your immune system means you are more likely to be able to ward off illnesses and infections.

And this is where the healthy bacteria found in raw apple cider vinegar come in.

Studies suggest that healthy bacteria can help you recover sooner if you get sick. Meanwhile, the antibacterial properties of ACV are said to be capable of fighting off pathogens in our body, such as E. coli, Staphylococcus aureus, and Candida albicans.

3. The condition of your hair

If you have dry, brittle hair or an itchy scalp, replacing your usual shampoo with a bottle of unfiltered apple cider vinegar can give you more manageable locks.

Research shows that using high-alkaline shampoos leads to hair breakage and dryness, which is why apple cider vinegar can be a good idea for hair.

The acetic acid in the mother is believed to help reduce the pH of our hair to combat that dry, frizzy feeling.

The pH level of our scalp and hair is acidic, between about 4.5 and 5.5. Standard hair care products are alkaline, which can contribute to our hair becoming brittle and dry. Water can also have the same effect as it is pH-neutral. However, since apple cider vinegar is acidic, pouring it on your hair after washing can help restore your hair's pH balance.

4. Improves skin and nail health

Thanks to its cleansing, moisturizing, and antifungal properties, apple cider vinegar is used as a natural solution for healthier skin and nails. Applied as a toner, it can help balance the skin's pH, and its exfoliating effect smooths and softens.

Apple cider vinegar is also commonly used as a foot soak for rough, cracked heels.

5. Lowers blood sugar levels

Keeping blood sugar levels in check is important, and studies have shown that the acetic acid found in apple cider vinegar can be beneficial.

It is believed that acetic acid blocks the enzymes that help digest starch.

As a result, blood sugar levels do not fluctuate as much after eating starchy foods, such as pasta or bread.

6. Fights dandruff

Thanks to its moisturizing properties, apple cider vinegar can treat oiliness or an excess of the yeast Malassezia; the two main culprits of dandruff.

7. Increasing nutrient levels

Apple cider vinegar contains magnesium, iron, phosphorus, manganese, amino acids, and antioxidants, and has only three calories per tablespoon.

8. Aids in weight loss

There might be some truth to the weight loss rumors surrounding apple cider vinegar!

Research suggests that apple cider vinegar can effectively aid in weight loss.

As for its effect, it is believed that ACV slows the absorption of starch in food, which provides a feeling of fullness for a longer period and reduces appetite. A 2018 study published in the Journal of Functional Foods involving people actively trying to lose weight found that dieters who consumed 1.5 tablespoons of apple cider vinegar daily lost more weight than those who only followed the diet.

9. Improving heart health

The risk of cardiovascular diseases (such as heart disease and stroke) may decrease over time if you consume apple cider vinegar regularly.

Apple cider vinegar reduces triglycerides, which cause the buildup of fatty plaques along the arteries.

In a small-scale study, scientists found that apple cider vinegar modestly lowers cholesterol levels in people whose levels were not unhealthily high.

Interestingly, malt vinegar did not have the same effect - researchers believe this means it is not the acetic acid causing the effect, but a compound in apple cider vinegar called pectin, a type of fiber.

Pectin is present in apples and vinegar, and it may help neutralize bad cholesterol, which reduces the risk of cardiovascular diseases.

According to a study, the risk of heart disease was significantly lower in people who frequently consumed oil-and-vinegar salad dressings (5-6 times per week or more) compared to those who rarely consumed them.

Another study published in the Journal of Functional Foods found that apples reduced total blood cholesterol levels while increasing good (HDL) cholesterol levels in overweight or obese people. 

 

Apple cider vinegar is delicious; here are some wonderful ways to get the most out of it:

How should we use apple cider vinegar?

1. As a daily drink

Before going to bed, mix two teaspoons of apple cider vinegar into a large glass of water.

But remember, always dilute it before drinking. Due to the acidic nature of vinegar, it can be harsh on your throat and damage your teeth if consumed on its own.

Making a drink from apple cider vinegar is usually the best approach.

2. As a salt substitute

Trying to reduce your sodium intake? Replace salt with a dash of apple cider vinegar to enhance the flavor of your usual meals.

3. As a salad dressing

Mix olive oil, apple cider vinegar, and honey with lemon juice to drizzle over crispy salad greens.

4. As a steam facial

Steaming your face opens up pores and helps clean away impurities.

To take the treatment to the next level, simply add two teaspoons of apple cider vinegar to a bowl of steaming hot water.

Cover your head with a towel and sit over the steam for up to 15 minutes. Once finished, splash your face with cold water and gently pat your skin dry.

5. As a skin cleanser and toner

Why not replace your usual skincare products with an all-natural alternative? After rinsing your face with water, finish by wiping it with a solution of equal parts water and vinegar.

Before trying this, perform a patch test to prevent skin sensitivity.

6. As a clarifying hair rinse

Apple cider vinegar, which soothes an itchy scalp and boosts moisture and shine, is just right for thirsty hair. First, mix equal parts apple cider vinegar and water in a bottle.

After your usual shampooing, pour the mixture over your hair, then rinse with water for softer, cleaner hair.

7. As a foot soak

There is nothing better than an at-home spa treatment after a long day. And if you struggle with cracked heels or foot odor, soaking your feet in unfiltered vinegar can help.

If you want to try it, add one part vinegar and two parts warm water to your foot bath. Soak for 10-15 minutes for smooth, silky skin.

8. As apple cider vinegar gummies or other supplements

If you want to enjoy all the benefits of apple cider vinegar for your body but don't want to eat or drink it, don't worry; there are plenty of dietary supplements, including apple cider vinegar gummies and tablets, that you can try. 

 

Yes, absolutely. In fact, in many clinical studies examining the effectiveness of apple cider vinegar, participants consumed apple cider vinegar every day.

However, there are a few points to consider, such as what time of day to consume it.

For example, it is not advisable to drink apple cider vinegar last thing at night if you experience heartburn, acid reflux, or gastroesophageal reflux disease (GERD).

Consumed straight, it can also damage tooth enamel over time and cause decay in large quantities. This is because the acetic acid in the vinegar is quite a strong substance and can weaken tooth enamel, leading to mineral loss and cavities.

To prevent this, always drink one part vinegar to ten parts water, and sip it with a straw.

How much apple cider vinegar should you drink daily?

Most studies are based on the consumption of small doses, up to 2 tablespoons of apple cider vinegar per day. For this reason, adults should not exceed 2 tablespoons per day, as the effects have not yet been sufficiently studied.

If you find that starting with 2 tablespoons a day causes nausea, you can start small with ½ tablespoon daily and gradually work your way up to 2 tablespoons.

Should I drink apple cider vinegar straight?

No, apple cider vinegar should not be drunk straight.

This is one of the most important things to consider when taking apple cider vinegar for your health. Apple cider vinegar is a highly acidic substance that contains about 5-6% acetic acid.

Consumed straight (undiluted), it can damage your tooth enamel. This is the hard, protective coating that our teeth have, which, once worn away, does not grow back. It can also burn your esophagus if consumed undiluted regularly, as the delicate skin found here is not designed for highly acidic substances (unlike the tougher stomach lining). This is why, when we vomit, the strong stomach acids leave a burning sensation on the throat tissue. Always dilute apple cider vinegar with water, approximately 250 ml to two tablespoons of apple cider vinegar. You can also add it to herbal teas and smoothies to mask the taste even better. Remember, you can also add apple cider vinegar to salad dressings, sauces, vinaigrettes, and marinades. Some people drink beverages containing apple cider vinegar with a straw so that the liquid has as little contact with the teeth as possible. After consuming apple cider vinegar, always rinse your mouth with water so that no residue remains in the mouth that could jeopardize the tooth enamel.

Side effects of apple cider vinegar

When consuming apple cider vinegar, side effects might be the last thing on your mind. After all, it's just vinegar! However, there are some potential side effects to be aware of.

Overall, people can drink or use apple cider vinegar without minimal side effects, and the most common side effects are related to the strength of the vinegar due to its acetic acid content. These can include:

1. It can cause chemical burns - it is known to burn the skin when used for wart removal.

2. It can lead to tooth damage - as it has the ability to erode tooth enamel, which leads to decay over time.

3. It can lead to throat irritation and allergic reactions - as well as decreased potassium levels and hypoglycemia.

4. Nausea and digestive upset - consumed undiluted, it can cause illness or acid reflux.

5. Low potassium levels - if consumed in large quantities over a long period.

6. It can damage the digestive tract (throat, esophagus, and stomach) - if consumed undiluted and in large quantities.

7. It may affect certain diabetic medications - due to the potential blood sugar-lowering properties of apple cider vinegar, it is advisable to consult your GP if you are considering taking it as a diabetic.

8. It may be unsuitable for people with chronic kidney disease - the kidneys may have trouble processing the excess acid, so talk to your doctor first.

 

Although you can safely consume apple cider vinegar every day, it is important to consume it diluted to protect your teeth and skin from enamel corrosion and, in some cases, chemical burns, as well as digestive system injuries and allergic reactions.

A few final words on apple cider vinegar

The benefits of consuming apple cider vinegar, taking apple cider vinegar tablets or gummies, or sprinkling it on salads and other foods are widespread. And, if you consume ACV with "the mother," the health benefits are believed to be even more profound.

From aiding digestion and keeping breath fresh to adding a glossy shine to hair and boosting the immune system, apple cider vinegar packs a punch in several ways. The advice contained in this article is for informational purposes only and does not replace medical care. Please consult your doctor or a healthcare professional before trying any supplement, treatment, or remedy. Dietary supplements should not replace a varied and balanced diet and a healthy lifestyle.