The Low-Down on Apple Cider Vinegar


It’s all the rage now. You see it in beverages, salad dressings, gummies, and more. But are there any real health benefits with apple cider vinegar (ACV) consumption? Keep reading to get the low-down on ACV.

What is it?

A type of vinegar made with crushed apples and yeast. It undergoes fermentation to produce acetic acid, giving it that pungent, tangy flavor and additional health benefits. ACV contains B vitamins, potassium, magnesium, phosphorous, antioxidants, and polyphenols.

There are different types of apple cider vinegar, with multiple proposed benefits. My favorite is organic, raw, unfiltered ACV. It contains a sediment, know as “mother”. The mother contains bacteria, yeast, and some probiotics.

Possible Benefits

  1. Weight loss/management
  2. Blood sugar regulation
  3. Cholesterol improvement
  4. Better skin + hair health
  5. Blood pressure reduction
  6. Acid reflux symptom improvement
  7. Antibacterial properties may help preserve food and maintain/prevent infection
  8. Gut health maintenance
  9. Optimized immune system function

Possible Risks

Apple cider vinegar is generally safe when consumed as directed. Mild side effects include gastrointestinal upset, weakened tooth enamel, and worsened acid reflux symptoms (counterintuitive, I know). Side effects may be lessened by decreasing dose, diluting, or mixing with other ingredients. Avoid drinking on an empty stomach.

Use is considered safe in pregnancy and breastfeeding. However, particularly in pregnancy, consider using pasteurized ACV. This reduces the risk of bacterial illness.

Dosing Info

Controlled studies evaluating dosages are limited. Based on available literature up to 2 tablespoons/day is regarded as safe and effective.

How to Use

  1. Morning shot– the aggressive way!
  2. Dilute with water or beverage– the “sipper” way
  3. Salad dressing– ACV + olive oil + maple syrup (or honey) + salt and pepper (+ your favorite spice(s)) = a perfect (and healthy) addition to any salad
  4. Supplements– including gummies, tablets, powders, etc. However, these formulations undergo processing, have variable purity, and health benefits. If going this route, follow manufacturer dosing recommendations and consult with your doctor.

In Conclusion

Apple cider vinegar is a popular supplement today. It is generally regarded as safe with many proposed health benefits. However, controlled studies are lacking. ACV may be a favorable addition to your daily health routine in certain circumstances and when used appropriately. While this tangy delight may prevent/maintain certain health related conditions, it is not meant to treat or replace medications.

As always please reach out with questions, comments, or for further discussion.

Lindsey, PharmD, BCPS

References

Gunnars, K. (2024a, April 1). 6 proven benefits of Apple Cider Vinegar. Healthline. https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar

Benisek, A. (2024, July 11). Apple cider vinegar: Benefits, risks, and uses. WebMD. https://www.webmd.com/diet/apple-cider-vinegar-and-your-health