It’s long been hailed as a super ingredient when it comes to its health-boosting benefits, particularly when it comes to weight loss. But what actually are the benefits of apple cider vinegar? And more importantly, does it really work?
We delve into what apple cider vinegar actually is, how you should take it and discuss what the research really says when it comes to how effective it is.
What is apple cider vinegar?
Apple cider vinegar is a vinegar made from fermented apple juice.
Formulated with a two-part process, the apples are crushed into yeast, which ferments the sugar and turns them into an alcohol format.
Then, additional bacteria is added to further ferment the alcohol, turning it into what is known as acetic acid.
One of the main compounds in vinegar, acetic acid is the part which gives vinegar it’s typically strong, sour smell and flavour.
It’s also the part of the vinegar that is believed to be responsible for its multiple health benefits.
What are the key benefits of apple cider vinegar?
Supports weight loss
Want to lose a few pounds? You might have heard the age-old tale of shotting a couple of teaspoons of apple cider vinegar to help you shed them. And whilst the process might make your face screw up like you’ve sucked a lemon - but there’s actually some truth in it.
There’s actually a substantial amount of research linking the power of Apple Cider Vinegar and weight loss.
A Japanese study showed that consuming 750mg of Apple Cider Vinegar per day resulted in 1.8kgs loss in body weight, as well as a reduction in BMI, visceral fat and waist circumference.
Furthermore, a 12-week clinical trial carried out at Shahid Beheshti University revealed that those who consistently consumed apple cider vinegar experienced noteworthy reductions in body weight, BMI, and visceral adiposity index (an effective measure for assessing the buildup and impact of internal fat).
However, whilst the ingredient can absolutely support weight loss, it’s not a miracle worker. It’s always recommended to be taken alongside a healthy, nutritional diet that’s supported with lots of regular exercise.
A double threat when it comes to weight loss, Apple Cider Vinegar also suppresses your appetite by increasing your fullness.
Suppressing the centers in your brain that control your appetite, one study showed that those who took the vinegar with a high-carb meal ended up consuming 200 - 275 fewer calories throughout the rest of the day.
As well as it’s appetite-suppressing qualities, it’s also been shown to slow down the rate in which food leaves your stomach. Further studies have shown that taking Apple Cider Vinegar with a starchy meal significantly slowed down how quickly food left the stomach, leading to an increased feeling of fullness and lower blood sugar and insulin levels. For example, in 2014 a research study conducted at Athens University observed that those who ingested ACV prior to a meal had reduced insulin and triglyceride levels following the meal compared to those who did not consume it beforehand.
Furthermore, in a 2020 US study it was found that apple cider vinegar had the potential to help in managing blood glucose levels, offering potential benefits for those with type two diabetes. Subsequent research also identified links between the consumption of apple cider vinegar and decreased cholesterol levels.
Help Reduce blood pressure
Whilst it’s hailed as a hero ingredient when it comes to weight loss, its health benefits stem far beyond just helping you to lose a few pounds.
You know that acetic acid that we mentioned earlier? Well, it’s also been shown to help reduce blood pressure. Blood pressure is the force of your blood pushing against your artery wall, a bit like water flushing through a pipe.
In a study carried out on rats, they were given Apple Cider Vinegar over a long period of time. The study showed that the rat’s blood pressure decreased over time and that they had an increase in an enzyme called renin.
Renin is a protein that helps to regulate blood pressure. It is this increase that researchers believe to be the key factor in decreasing their blood pressure.
Supports healthy digestion
The ultimate feel good ingredient, Apple Cider Vinegar also supports the growth of good bacteria within the gut.
How? Well, it’s all thanks to that super component acetic acid, which contains strains of probiotic bacteria.
Probiotics are your gut’s ‘friendly bacteria’ and they help to restore your gut's natural health, keeping it healthy and functioning as it should.
Apple Cider Vinegar has also been shown to relieve the symptoms of acid reflux, otherwise known as gastroesophageal reflux disease (GERD).
A very common disease, this is when stomach acid rises into the oesophagus, causing unwanted heartburn, burping and sickness. Despite popular belief, acid reflux is actually caused by having too little stomach acid. Apple Cider Vinegar helps to restore that acid, helping to reduce your symptoms and allowing you to get on with your day.
Supports your immune system
Believe it or not, 70% of your immune system actually resides in your gut. And because Apple Cider Vinegar is a superfood when it comes to gut health, this also means your immune system, as well as your waistline, gets a boost from its vingeray magic.
Apple Cider Vinegar is also rich in the same nutrients that you’d find in apples. Meaning it’s packed with Potassium, Vitamin C, Antioxidants and Vitamin E, all which are superb for giving your immune system a boost.
Read more: How to boost your immune system
How should I take Apple Cider Vinegar?
So, now we’ve convinced you on the health-boosting benefits of Apple Cider Vinegar. What’s the best way to take it?
Well, there’s a couple of ways of getting your Apple Cider Vinegar fix.
Drink it straight
You can do it the old school way and drink it straight.
Put two tablespoons (12gms) of Apple Cider Vinegar into a 250ml glass of water and drink before eating.
Get it in a gummy
Our Apple Cider Vinegar Gummy Vitamin is the tastiest (and the easiest) way to get your fix. The supercharged formula is packed with a potent mix of Apple Cider Vinegar, plus health-boosting ingredients such as Vitamin C and Chromium Picolinate.
Its apple flavour means it’s super tasty. So much so that you’ll probably be asking how many can I take?
The answer. We recommend taking two per day for optimum health benefits.
Shop our Apple Cider Vinegar Gummies