Not long ago, a friend told my wife Carrie and I about apple cider vinegar gummies that she started taking to help with some nagging health issues. She wants to know what I think. You probably know that apple cider vinegar is rumored to have countless health benefits. I have written before about how it can potentially help people with diabetes control their blood sugar and improve insulin sensitivity. But I haven’t looked into the scientific literature on this subject for a long time, so I decided to explore it today.
Apple cider vinegar has a long history as a traditional remedy for everything from dandruff to cancer. (Spoiler: there’s no evidence it helps cure cancer.) Proponents claim that its healing properties come from its high levels of acids – mainly acetic acid, but also lactic, malic and citric acids – as well as polyphenols, probiotics and small amounts of nutrients nourishment in it. Depending on your specific problem, you can apply it to your skin, soak in an apple cider vinegar bath, or drink it.
Apple cider gum has also become quite popular in recent years, as my friend can attest, in part because drinking apple cider vinegar can make you age. It doesn’t taste good, and it will burn on the way down. I won’t get to the question of whether chewing gum is more or less effective than other delivery methods these days, but let me know in the comments if that’s what interests you.
Today, I’m going to review the evidence on some of the top mentioned health benefits and see if there’s any reason to buy a bottle of apple cider vinegar on the market. Let’s go.
Health Benefits of Apple Cider Vinegar
Apple cider vinegar for diabetes and insulin resistance
Scientists have known for decades that something is wrong with vinegar and blood sugar. A 1988 study found that when researchers gave subjects a sucrose solution with or without vinegar (in this case, strawberry vinegar), the resulting increase in blood sugar was significantly reduced. in vinegar conditions. In another case, people with type 2 diabetes or insulin resistance consumed a high-carb meal (white bagels, avocado, orange juice) with or without an apple cider vinegar beverage. With the addition of vinegar, the participants experienced smaller blood sugar spikes, lower insulin responses, and better whole-body insulin sensitivity, especially in those with insulin resistance.
A similar study with type 2 diabetics found that vinegar reduced insulin and glucose responses to a high glycemic index meal but not a low GI meal. Some long-term studies also show that taking apple cider vinegar for 2 to 12 weeks lowers fasting blood sugar and lowers HbA1c.
So there is something there, but the phenomenon is still not well understood. Studies in this area are mostly small with inconsistent methodology. Attention, It’s not clear if apple cider vinegar is anything special. The effects observed are probably mainly due to acetic acid, which you will find in any vinegar in your cupboard. But this is still an open question.
The science buff in me is particularly interested in the mechanisms at play here. What about apple cider vinegar will affect blood sugar and insulin? It turns out that scientists have identified a range of different pathways that may be involved including:
- Delayed gastric emptyinghelps keep large amounts of glucose from entering the system at once.
- Increase glucose absorption into skeletal muscle, thus removing it from the blood more efficiently.
- Decreased gluconeogenesis in the liver as a result, less glucose is released into the bloodstream.
- Enable AMPK. AMPK is an enzyme that acts as an energy sensor. Among other things, AMPK increases insulin sensitivity and the body’s ability to use glucose. (AMPK also promotes mitochondrial biogenesis and prolongs life. It’s related to pretty much everything the Primitives wanted. Fasting, calorie restriction, and exercise also increase AMPK activity.) )
Pretty cool stuff. I will follow the research in this area.
Verdict: May be helpful, but more research is needed to sort out the specifics. Tracking your carb intake, engaging in daily activities, and lifting heavy loads will still have the most lasting impact. Apple cider vinegar may be worth adding to boost glycemic control and insulin sensitivity, but it will never outgrow those big motivators. Talk to your doctor if you’re taking insulin, metformin, or any other medication to lower blood sugar before you start taking apple cider vinegar.
Can Apple Cider Vinegar Improve Heart Health?
Proponents of apple cider vinegar claim that it can improve lipid profiles and lower blood pressure. But does the evidence support that?
Somewhat. A meta-analysis just published in 2021 looked at nine studies looking at the effects of apple cider vinegar on blood lipids. Overall, they concluded that Apple cider vinegar seems to lower total cholesterol. It also reduced triglycerides, but only in people with type 2 diabetes, when they consumed less than one tablespoon per day and when they took apple cider vinegar for at least eight weeks. There were no significant effects on HDL.
However, I wouldn’t put too much into these findings. The reduction in triglycerides looks promising, and Targeting high triglycerides is one of the best things you can do for heart health as far as I am concerned. However, the whole “only if they consume less than one tablespoon per day” is a bit of a stretch. Let’s wait and see what happens with larger randomized controlled trials.
As for hypertension (high blood pressure), there really aren’t any data to talk about other than a few small studies in rats.
Verdict: Possibly, but not worth getting too excited about.
Apple Cider Vinegar for Skin Problems
Apple cider vinegar is a popular home remedy for skin problems ranging from acne and dandruff to scars. The root cause of many skin problems is caused by bacteria, fungi or a disruption in the pH levels of the skin. Skin is naturally mildly acidic, with a pH around 5. Patients with atopic dermatitis (a form of eczema) have a higher skin pH, for example, giving rise to the characteristic redness and lesions.
Since apple cider vinegar is acidic and has antibacterial and antifungal properties, it helps. Currently, however, there is little evidence that it works. Studies are few and far between with mixed results. Even the National Psoriasis Foundation and National Eczema Association have listed apple cider vinegar as a home treatment to try. Anecdotally, it seems to help some people but not others.
Verdict: Reasonable but inconsistent. Make sure you dilute the apple cider vinegar before applying it to your skin. You can get serious burns with undiluted apple cider vinegar. For topical applications, start with a dilute solution of 1 tablespoon apple cider vinegar to 1 cup water and increase gradually if desired, or try adding a few cups of apple cider vinegar to a warm bath.
What about apple cider vinegar for gut health?
Apple Cider Vinegar To be a fermented food, after all. Unfiltered, unpasteurized apple cider vinegar still has “mother” fibers floating in it, similar to kombucha. And like kombucha, I couldn’t find any evidence, or even convincing anecdotes, that drinking apple cider vinegar boosts your microbiome. Even if it did, it wouldn’t be safe to drink large amounts of apple cider vinegar. I would be surprised if a tablespoon or two of apple cider vinegar is enough to provide profound benefits here.
Verdict: Probably not.
The Times Apple Cider Vinegar Might Not Help
Despite the hype, there’s no convincing evidence that apple cider vinegar is anything to write home about when it comes to:
- Gallstones
- Kidney stones
- Candida
- Gout
- GERD
- Arthritis
- Anything else really
Risks associated with Apple Cider Vinegar
Vinegar has been used in culinary and medicinal applications for millennia. It is apparently safe in typical amounts. However, there are some potential drug interactions that you need to be aware of. Anyone who is taking medication that is likely to lower blood sugar or potassium levels (certain heart medications and diuretics) should consult their doctor. There are a few documented cases of people experiencing hypokalemia (low potassium) after drinking large amounts of apple cider vinegar over a long period of time. No need to be jealous of things. Eat one or two tablespoons per day.
Apple cider vinegar is also very acidic, and it is quite easy to find reports of people burning their skin or esophagus with apple cider vinegar. It can also erode tooth enamel. Always dilute it and make sure to rinse your mouth with plain water after drinking apple cider vinegar.
The Bottom Line: Does Apple Cider Vinegar Have Important Health Benefits?
It’s certainly not a panacea, but there’s enough evidence to convince me that it can at least be beneficial for blood sugar control and insulin levels. Maybe it can help with some skin problems and high triglycerides. Also, I wouldn’t put too many rows in it. At least not yet.
That said, it’s pretty cheap. The worst case scenario for most people is wasting a few dollars on a bottle of vinegar that they could use as an effective marinade or household cleaner. Despite the lack of evidence, I still prefer a tonic made with hot water, apple cider vinegar, manuka honey, and lemon juice if I’m feeling cold. I can’t prove it works, but I haven’t had a bad cold in a long time either. Sure, that might have more to do with my overall healthy lifestyle, but supplements don’t hurt.
All in all, I’m not in a hurry to go to the store yet. How about you? Have you had success adding apple cider vinegar to your health regimen? Let us know in the comments section.
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