Apple Cider Vinegar Supplement Uses, Benefits & Side Effects

Apple cider vinegar (ACV) is the juice produced from bacterial fermentation of crushed apples.

ACV, and other vinegars, have been used for thousands of years, by many cultures, in both culinary and medicinal applications.

Although there is not a lot of research from clinical trials concerning the proposed benefits of Apple Cider Vinegar extract, it is believed to have benefits for blood sugar metabolism and obesity regulation.

Apple cider vinegar supplements are also purported to have benefits for cardiovascular health, diabetes, facilitating detoxification, cancer, combating infections, and slowing signs of aging. More research is needed to validate these claims. [1][2]

This article will focus on the evidence that is available from clinical studies about Apple Cider Vinegar effects on body, proposed health benefits, safety, side effects and potential drug interactions. The article also includes a description of how to make organic apple cider vinegar at home.

Apple Cider Vinegar

Superfood Supplement

Cleansing

Digestion

Metabolism

How It Works:

• Used to promote detoxification
• Supports weight management
• Cholesterol glucose regulation

Dosage:

Between 2 tsp - 2 tbsp per day

Safety:

Rated Possibly Safe

Top Apple Cider Vinegar* ❯

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Apple Cider Vinegar Overview

Apple Cider Vinegar is a health tonic that is purported to have benefits for skin, weight loss, cholesterol, blood sugar and heart health.

As an ancient folk remedy, it was used for a wide variety of ailments.

Some of these uses have been supported by research, while other claims have yet to be substantiated or studied.

The vinegar is made from sugars extracted from apples, which is then fermented by yeast and converted into alcohol. Bacteria are then added to convert the alcohol into acetic acid.

Traditionally, vinegar was used to kill bacterial pathogens and as a disinfectant and food preservative.

Modern research is now examining some of the health benefits linked to vinegar consumption and topical application on the skin.

In addition to purported benefits for cardiovascular health and blood sugar regulation, this natural supplement is also being studied for its effects on cancer cells.

Brief History of Vinegar

The following are some interesting facts about the history of vinegar: [1][2]

• Use traced back at least 5000 years to Babylonia as a food preservative;
• Vinegar residue found in Egyptian urns from 3000 BC;
• First Chinese written recordings of vinegar from 1200 BC;
• Used by Roman soldiers and Japanese Samurai as an energizing tonic;
• Prescribed, with honey, by Hippocrates in 400 BC for various health complaints;
• Consumed infused with garlic, during the Black Plague, for protection from infection;
• Used to clean body armor during the Middle Ages;
• Used to clean and disinfect wounds during World War I;
• Consumed by 2nd US President John Adams every morning with breakfast;

Today, apple cider vinegar is recommended by some herbalists, naturopaths and medical doctors for a variety of health conditions and complaints. Some current uses for ACV will be discussed below.

The FDA has not approved the use of apple cider vinegar drinks, supplements or extracts for the treatment of any specific medical conditions. It cannot be sold for the intention of preventing, curing or alleviating any diseases or health problems.

Apple Cider Vinegar Uses

The Natural Medicines Comprehensive Database (NMCD) states that people use apple cider vinegar orally for: [1]

• Managing the symptoms of diabetes mellitus;
• Hyperlipidemia (high blood lipid levels);
• Hypertension (high blood pressure);
• Slowing down the aging process;
• Improving cognitive function;
• Various infectious diseases;

Apple cider vinegar is also used orally for osteoarthritis, osteoporosis, detoxification, sinusitis, sore throat and dyspepsia (indigestion). It is also taken by mouth for leg cramps, pain and a condition marked by inhibited ability to empty the stomach called gastroparesis. [1]

Applied topically, apple cider vinegar is used for acne, sunburn, shingles, insect bites and dandruff. It is used as a general skin toner to improve discoloration and promote skin lightening or whitening. It may be added to baths as a treatment for vaginitis (vaginal inflammation, itching, discharge). [1]

ACV is also used in various ways in the culinary arts. Some of the uses for vinegar in food recipes will be reviewed below.

How does Apple Cider Vinegar Work Inside the Body?

Apple cider vinegar is a source of plant nutrients including pectin, vitamin C (ascorbic acid), and B-complex vitamins including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7) and folate (B9). [1]

ACV also contains smaller amounts of amino acids and minerals including magnesium, calcium, iron, potassium, phosphorus and sodium. [1]

The main active constituent of apple cider vinegar is acetic acid. ACV may also contain concentrated amounts of citric acid. [1]

Some vinegar products have been found to contain malic and/or lactic acid as well. [1]

The amount of these healthy acids in apple cider vinegar supplements varies with manufacturer, product, raw materials, manufacturing processes and more.

NMCD notes that apple cider vinegar is chemically unique from other types of vinegar.

Apple Cider Vinegar and Diabetes

Apple Cider Vinegar supplements are proposed to improve some symptoms of Diabetes and to support healthy blood sugar levels.

In studies on animals with induced diabetes, ACV has been shown to significantly reduce hemoglobin A1C. [1]

Hemoglobin A1c is a measure of the amount of glycation occurring in the body, which is used to determine whether blood sugar levels have been elevated for long periods of time.

Hemoglobin is the protein molecule found in red blood cells that transports oxygen throughout the body. When blood sugar (glucose) levels are elevated, the sugar in the blood can bond to the hemoglobin and form HbA1C.

Excess glycation is linked to a number of health conditions, including premature aging, nerve damage, organ disfunction and kidney failure.

The animal study described above suggests that drinking Apple Cider Vinegar may reduce the formation of glycated proteins in the body and reduce Hemoglobin A1c levels, which could have benefits for individuals with Diabetes.

In human subjects, 20 grams of apple cider vinegar, taken with meals, significantly enhanced postprandial (after-meal) insulin sensitivity. This means that it helps makes cells within the body more responsive to the effects of insulin, which is the hormone that regulates blood sugar levels.

The vinegar also reduced rapid after-meal fluxes in insulin levels that are common in patients with Type 2 diabetes. [1]

ACV is believed to affect the amount of glucose in the blood (serum glucose levels) by slowing down gastric emptying. This refers to the rate at which food is emptied from the stomach and absorbed through the intestines.

When gastric emptying is delayed, it can result in less sugar from foods we eat being assimilated into the body at one time. This can prevent large spikes in blood sugar levels, which can have negative effects in diabetics and individuals with pre-diabetes.

Apple Cider Vinegar may also inhibit carbohydrate metabolism, suppress activity of the disaccharidase enzyme, and upregulate glucose-6-phosphate levels. [1]

ACV is purported to have an effect on diabetes symptoms similar to the prescription drug Precose (acarbose). [1]

However, the FDA has not approved the use of Apple Cider Vinegar products for the prevention or treatment of diabetes. More research is needed to determine whether this natural health remedy is effective for clinical use.

ACV and Blood Lipid Levels

Apple Cider Vinegar is believed to have benefits for fat metabolism and the regulation of blood lipid levels.

Although the terms “lipids” and “fats” are often used interchangeably, they are not the same thing. Fat is a type of lipid, but not all lipids are fats.

Lipids are a group of non-water soluble compounds comprised of waxes like cholesterol, fatty acids like mono/di/triglycerides, phospholipids, fat-soluble vitamins (K, E, D and A), and other substances.

Hyperlipidemia is a condition marked by abnormally high levels of blood lipids. The most common types of hyperlipidemia are hypercholesterolemia (high serum cholesterol) and hypertriglyceridemia (high serum triglycerides).

When levels of blood lipids are elevated, there is an increased risk of cardiovascular disease, high blood pressure, the accumulation of plaques in the arteries, heart attack and stroke.

Apple Cider Vinegar may improve blood lipid status, which is proposed as one way that it could benefit overall cardiovascular health.

According to NMCD, feeding diabetic animals apple cider vinegar reduces both triglycerides and LDL-C (low density lipoprotein (“bad”) cholesterol). It also raises their levels of HDL-C (high density lipoprotein (“good”) cholesterol). [1]

In a different animal model, ACV lowered triglycerides and VLDL-C (very low-density lipoprotein cholesterol). [1]

Apple Cider Vinegar Health Benefits

There has been a lot of interested into the potential health benefits of consuming Apple Cider Vinegar for obesity and diabetes.

According to evidence from animal studies, administering apple cider vinegar before meals: [3]

• Lowers blood sugar (glucose) levels;
• Decreases fat storage in the body;
• Improves metabolic function;
• Increases fat metabolism;
• Decreases insulin levels;

It is important to note that these results were observed in rat studies and not in human research studies. Currently, there have not been any clinical studies on the use of Apple Cider Vinegar in humans for blood sugar management.

Other studies have looked at the effects of generic vinegar on postprandial blood glucose and insulin levels, but did not use Apple Cider Vinegar.

There has been one study on the effect of this supplement in human patients with Type 1 Diabetes Mellitus. This blinded crossover trial examined its effects on the gastric emptying rate, which can affect glycemic control.

Researchers found that patients with diabetic gastroparesis experienced a further reduction in their gastric emptying rate with the use of Apple Cider Vinegar, which could have negative outcomes for blood sugar regulation.

Lowering Blood Glucose Levels:

In mice, apple cider vinegar enhanced absorption of glucose into the muscles and liver. This suggests that ACV might help in the management of healthy blood-glucose levels.

Keeping blood sugar properly regulated and below 110 mg/dl has a number of health benefits and can enhance fat oxidation. Researchers are interested in this property for its potential weight-loss promoting effects.

In mice, ACV also increased sensitivity to insulin; meaning it works more effectively to balance glucose levels in the body. Apple cider vinegar might help to reduce after-meal blood sugar spikes by making the body less resistant to high levels of insulin. [3]

Decreasing Fat Storage:

In one placebo-controlled animal study, rats that were fed vinegar were better protected from obesity than those not on the treatment.

Some evidence suggests that ACV might help to upregulate expression of genes that control fat storage in the belly and liver. It is not yet clear whether apple cider vinegar can prevent reduce midsection/liver fat accumulation in humans. [3]

Improving Metabolism:

In another study, rats that had been exposed to ACV had higher amounts of an enzyme called AMPK (adenosine monophosphate-activated protein kinase) than those in the control group. [3]

The AMPK enzyme plays important roles in:

• Slowing the breakdown of fats into fatty acids (lipolysis) in adipocytes;
• Modulating the secretion of insulin from beta-cells in the pancreas;
• Stimulating ketone synthesis during fat metabolism (ketogenesis);
• Inhibiting the metabolic formation of fats (lipogenesis);
• Slowing down cholesterol synthesis in the liver;
• Promoting skeletal muscle fatty acid oxidation;
• Promoting fatty acid oxidation inside the liver;
• Slowing down triglyceride synthesis;
• Stimulating glucose uptake;

In general, AMPK decreases the production of glucose and fatty acids in the liver, and increases fat burning (metabolism).

It is not known if apple cider vinegar increases the AMPK enzyme in humans. If it can, it might be useful for those who want to boost metabolic function, increase energy and shed excessive weight.

More research is needed to evaluate the effects of drinking apple cider vinegar on metabolism and weight loss.

Lowering Insulin Levels:

Apple cider vinegar has been shown to have a moderating effect on insulin. Hyperinsulinemia is a condition marked by excessive levels of insulin in the blood relative to blood glucose levels.

When levels of insulin are too high, it can result in weight gain, cravings for sugar, uncontrollable hunger, fatigue, inability to focus and increased risk for a number of health problems.

Apple cider vinegar is being looked at for its effects on hyperinsulinemia. It can reduce the ratio between insulin and a pancreatic hormone called glucagon.

Glucagon stimulates the breakdown of glycogen (stored carbohydrates) into glucose (simple sugar) in the liver.

Insulin, on the other hand, encourages the body to store fat. ACV can help to lower insulin in the body, and increase glucagon. This change in hormone balance favors fat burning, instead of fat storage. [3]

Reduction of Body Weight:

Limited evidence from animal and human studies suggests that apple cider vinegar can improve body fat composition and reduce some of the negative effects associated with obesity. [3]

In one 12-week study of obese Japanese subjects, ACV seemed to lower BMI (body mass index), serum triglycerides, body weight, visceral fat and waist circumference, relative to subjects who did not receive ACV. [3]

These results suggest that use of vinegar may decrease risk of developing metabolic syndrome. [3]

Additional Purported Benefits:

The following are some of the other benefits proposed for apple cider vinegar based on traditional use or anecdotal reports:

• Reducing oxidative damage from free radicals and toxins;
• Breaking up mucous and sinus congestion;
• Boosting immune system performance;
• Detoxifying the lymphatic system;
• Improving dermatological health;
• Improving gastrointestinal health;
• Destroying harmful microbes;
• Treating chronic sore throat;
• Removing stains from teeth;
• Getting rid of dandruff;
• Treating sunburn;

According to NMCD, apple cider vinegar has not been studied sufficiently in any health condition to rate its effectiveness for therapeutic use.

Apple Cider Vinegar and Cancer

According to Dr. Joseph Mercola, apple cider vinegar exhibits potential anticancer benefits. He says that multiple in-vitro studies have shown that ACV kills cancer cells.

In one Japanese study, different types of fermented vinegars induced programmed cell death (apoptosis) in leukemia cells. [3]

In a different study, rice vinegar inhibited the growth of malignant breast, lung, prostate and bladder cancer cells. Colon cancer cells were also inhibited by more than 60%. [3]

There have also been mouse studies demonstrating a protective antitumor effect against cancer from oral administration of vinegar.

However, results from in-vitro and animal studies are preliminary and will not necessarily translate to humans.

Large-scale, randomized, double-blind, placebo-controlled clinical trials are needed to determine how apple cider vinegar affects cancer in humans

How to Make Apple Cider Vinegar

Making organic apple cider at home is a straightforward process.

The most important step is to allow development of “The Mother”, which is a mixture of beneficial bacteria (probiotics), enzymes, proteins and nutrients that produce the many of the physiological effects of ACV.

Note that the clear and clean-looking vinegar you commonly see in grocery stores has been filtered and pasteurized. This is not the type of vinegar that is associated with health benefits.

Common vinegars like these have had The Mother destroyed, leaving them less active for the most part.

The following is one recipe for making your own organic ACV at home: [3]

• Fill a glass container with organic apple scraps.
• Dissolve 1 tablespoon of raw cane sugar per cup of purified water (as needed).
• Pour sugar mixture over apple scraps to cover them completely.
• Use a small plate to weigh down the apple scraps, ensuring they remain submerged.
• Cover container with a coffee filter, and hold in place with a rubber band.
• Store in a dark location at room temperature.
• Let sit for at least 3 weeks.
• Begin checking every 2 or 3 days, watching for development of The Mother.
• After The Mother develops, strain all plant parts out of the mixture.
• Place vinegar back into container and seal with an airtight lid.
• Let stand for another 2 to 4 weeks.
• Gently shake the container to distribute contents every other day.
• Test for desired acidity until reached, and then store in refrigerator.

Always keep an eye open for mold development. If you notice mold growing inside the container, discard the mixture and begin again. Making sure the apples remain completely submerged throughout the process normally prevents mold growth.

If you see a frothy scum build up on the surface of the mixture, simply remove it with a large spoon and allow the fermentation process to continue.

Apple Cider Vinegar Use in Foods

Apple cider vinegar can be added to chili, curry, soup, dips and dressings in unlimited ways. It adds a crisp, sweet/tart lightness to most dishes.

ACV is also used to brine meats, pickle eggs and vegetables, and add kick to barbeque sauces and greens.

ACV is also mixed with honey, lemon, ginger and purified water as a general health tonic. It can also be added to teas, green juices and various other beverages.

Some people also take a shot of apple cider vinegar straight. If the taste does not appeal to you, using an oral supplement capsule may be a better option.

Apple Cider Vinegar Supplements

Apple cider vinegar is available in pill form. Active constituents are said to vary greatly between products.

NMCD reports that there are currently 219 oral dietary supplement products that contain ACV.

It is generally recommended to purchase an organic apple cider vinegar (like Bragg’s) that contains The Mother – or make your own at home as described above.

Apple Cider Vinegar Dosage

Typical dosages of Apple Cider Vinegar range between 5 – 30 mL per day.

NMCD reports that taking 20 grams ACV, with meals, has been used for treating the symptoms of diabetes.

Apple Cider Vinegar capsules sold on Amazon.com generally come in a dosage of 450mg, 500mg or 750mg per pill. One product recommends taking three capsules per day with water, for a total dose of 1,500mg daily.

If you are interested in using this product to address a specific health concern, consult with your doctor about the best way to use it.

Apple Cider Vinegar Side Effects

Apple Cider Vinegar is generally well tolerated and is considered safe when used as a food additive in appropriate dosages.

NMCD states that there is little safety data concerning the use of oral apple cider vinegar supplements. Few side effects have been reported in research studies.

When applied topically, it is possible that the acetic acid content can cause chemical burning.

In one case, a man who used excessive quantities of ACV, every day for more than 6 years, developed hypokalemia (low potassium), hyperreninemia (abnormally high serum renin), and osteoporosis (brittle/fragile bones).

According to one report, a woman using an oral supplement with Apple Cider Vinegar had the supplement stuck in her throat, resulting in esophageal burns.

Apple Cider Vinegar Drug Interactions

You should seek medical advice before using apple cider vinegar with the following types of medications, herbs and supplements:

Antidiabetes drugs like Avandia, Actos, Micronase, Diabeta, Glynase, Amaryl, metformin, insulin, and others.

A drug used to treat congestive heart failure called Lanoxin.

Diuretic drugs that can deplete potassium like Diuril, Thalitone, Lasix, Hydrodiuril, Microzide, HCTZ, and others.

Herbs that contain cardiac glycosides like pheasant’s eye, motherwort, hemp roots, black hellebore, figwort, hedge mustard, lily of the valley roots, and others.

Supplements and herbs that can lower blood-glucose like kudzu, fenugreek, ginger, bitter melon, cowhage, willow bark, goat’s rue, and others.

Using horsetail and/or licorice along with ACV may also cause potassium depletion.

Herbs that act as stimulant laxatives like castor oil, aloe, butternut bark, black root, rhubarb, yellow dock, blue flag, manna, bindweed, colocynth, gambage, alder buckthorn, and others.

Apple cider vinegar is not known to interact with other foods.

ACV might alter results on laboratory tests used to measure potassium levels, or urinary anion gaps.

If you have diabetes and are considering using ACV, then it is best to seek advice from your healthcare provider about it first. If you are diabetic and do decide to use this supplement, monitor your blood-glucose levels regularly to ensure they do not fall too low.

If you have low potassium levels (hypokalemia), then avoid using apple cider vinegar as this can worsen symptoms.

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