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Organic Apple Cider Vinegar

Also known as: Apple cider vinegar, ACV, Cider vinegar, Apple vinegar, Acetic Acid

Overview

Apple cider vinegar (ACV) is a vinegar made from fermented apple juice, primarily composed of acetic acid. It also contains other organic acids like malic, citric, and lactic acids, along with polyphenols and trace minerals. ACV is produced by fermenting crushed apples with yeast and bacteria, converting sugars to alcohol and then to acetic acid. It is available in liquid form (filtered or unfiltered with 'the mother') and as supplements (pills, powders, gummies). Traditionally used as a food ingredient and home remedy, ACV is currently being studied for its potential effects on glycemic control, lipid profiles, weight management, and overall metabolic health. Research suggests that ACV may offer modest benefits in these areas, particularly for individuals with type 2 diabetes or dyslipidemia, but further studies are needed to confirm these findings.

Benefits

Apple cider vinegar (ACV) has shown potential benefits in several areas, particularly for individuals with type 2 diabetes. Meta-analyses of randomized controlled trials (RCTs) indicate that ACV intake can lead to significant reductions in fasting plasma glucose (FPG) by approximately 8 mg/dL and HbA1c by 0.50% after at least 8 weeks of intake. Additionally, ACV may decrease serum total cholesterol by about 6 mg/dL and triglycerides in diabetic subgroups. Some studies suggest modest weight loss effects, with one RCT showing about 1.6 kg weight reduction over 12 weeks in obese subjects. However, these effects may not be sustained after cessation. While some evidence suggests increased HDL cholesterol in healthy individuals, the results are not consistently significant. Overall, the glucose-lowering and lipid-modifying effects of ACV are clinically relevant but modest, and further research is needed to confirm these benefits and assess their long-term sustainability.

How it works

The acetic acid in apple cider vinegar (ACV) is believed to be the primary active component responsible for its potential health benefits. It may improve glycemic control by delaying gastric emptying, enhancing glucose uptake by muscles, and inhibiting disaccharidase activity in the intestine. ACV's lipid-lowering effects may involve the activation of AMP-activated protein kinase (AMPK) pathways, which increases lipolysis and reduces lipogenesis. By influencing carbohydrate and lipid metabolism, ACV may also increase satiety and reduce overall energy intake. Acetic acid is rapidly absorbed, while the bioavailability of polyphenols and other organic acids in ACV can vary.

Side effects

Apple cider vinegar (ACV) is generally well-tolerated in typical dietary amounts and for short-term use. Common side effects include mild gastrointestinal discomfort and throat irritation. Uncommon side effects may include tooth enamel erosion, particularly with undiluted vinegar. Rare side effects reported with excessive long-term intake include hypokalemia, hyperreninemia, and osteoporosis. Esophageal injury has been reported from tablets or topical application. ACV may interact with diabetes medications due to additive hypoglycemic effects. It should be avoided in patients with apple allergies or pectin sensitivity. Caution is advised for individuals with gastrointestinal disorders or those prone to acid reflux. Due to potential risks, it is important to use ACV in moderation and to dilute it properly before consumption.

Dosage

For glycemic and lipid effects, a minimum effective dose of approximately 10-15 mL (about 2 teaspoons to 1 tablespoon) daily is suggested. Optimal dosage ranges appear to be 15 mL/day or more for at least 8 weeks. There is no established maximum safe dose, but caution is advised with doses exceeding typical culinary use due to the risk of adverse effects. ACV is often consumed before meals to reduce postprandial glucose spikes. Liquid vinegar is generally preferred over supplements due to better evidence and standardization. Dilution is recommended to reduce mucosal irritation. A balanced diet is advised, but no specific cofactors are required for ACV's effects.

FAQs

Does ACV cause weight loss?

Modest weight loss has been observed in some studies, likely due to appetite suppression or mild gastrointestinal effects. However, ACV is not a primary weight loss agent.

Is ACV safe to consume daily?

Yes, in moderate amounts (1-2 tablespoons daily) for short to medium term. Avoid undiluted intake to prevent mucosal damage.

Can ACV replace diabetes medications?

No, ACV may complement but should not replace prescribed treatments for diabetes.

Does the 'mother' in ACV provide extra benefits?

There is no conclusive evidence to support additional health benefits from the 'mother' component in ACV.

Are ACV supplements effective?

Evidence is insufficient. Supplements vary widely in acetic acid content and quality, making their effectiveness uncertain.

Research Sources

  • https://pmc.ncbi.nlm.nih.gov/articles/PMC8243436/ – This systematic review and meta-analysis of 9 RCTs found that ACV significantly reduced total cholesterol, fasting plasma glucose, and HbA1c in adults, including those with type 2 diabetes. The study highlights the potential benefits of ACV on metabolic parameters, but also notes limitations such as moderate heterogeneity and small sample sizes in the included studies. It suggests that ACV could be a useful adjunct therapy for managing cholesterol and blood sugar levels.
  • https://pubmed.ncbi.nlm.nih.gov/34187442/ – This study is the same as the one above, providing further validation for the findings of the meta-analysis. It reinforces the conclusion that ACV has a positive impact on cholesterol and blood sugar levels, particularly in individuals with type 2 diabetes. The research underscores the need for more extensive studies to confirm these benefits and explore the underlying mechanisms.
  • https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1528383/full – This meta-analysis of 7 RCTs involving 463 participants with type 2 diabetes found a significant reduction in fasting plasma glucose (FPG) with ACV consumption. The study also observed a dose-response effect, suggesting that higher doses of ACV may lead to greater reductions in FPG. However, the analysis did not find significant changes in insulin or HOMA-IR, indicating that ACV's effects on glucose metabolism may be independent of insulin sensitivity.
  • https://www.webmd.com/diet/apple-cider-vinegar-and-your-health – This WebMD article provides a general overview of apple cider vinegar and its potential health benefits. It discusses the purported effects of ACV on weight loss, blood sugar control, and heart health, while also cautioning against potential risks and side effects. The article serves as a consumer-friendly resource for understanding the current state of research on ACV.
  • https://www.publish.csiro.au/hc/pdf/HC19561 – This systematic review supports the antiglycemic, antihyperlipidemic, and antiobesity effects of apple cider vinegar, while also noting safety concerns associated with high doses. The review includes both human and animal studies, highlighting the need for more high-quality human trials to confirm these findings and assess long-term safety. It emphasizes the importance of using ACV in moderation and being aware of potential adverse effects.

Supplements Containing Organic Apple Cider Vinegar

Keto Protein Vanilla by Ancient Nutrition
73

Keto Protein Vanilla

Ancient Nutrition

Score: 73/100
Keto Protein Chocolate by Ancient Nutrition
63

Keto Protein Chocolate

Ancient Nutrition

Score: 63/100
Awe Slim! by NOW
48

Awe Slim!

NOW

Score: 48/100
Appley Ever After by Ora
68

Appley Ever After

Ora

Score: 68/100
Keto FIBER by Ancient Nutrition
73

Keto FIBER

Ancient Nutrition

Score: 73/100
Keto PROTEIN Banana Creme by Ancient Nutrition
70

Keto PROTEIN Banana Creme

Ancient Nutrition

Score: 70/100
Keto PROTEIN Chocolate by Ancient Nutrition
70

Keto PROTEIN Chocolate

Ancient Nutrition

Score: 70/100

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