By Chris D. Meletis, N.D.
People have used apple cider vinegar (ACV) for centuries as a home remedy—and for good reason. It contains compounds responsible for apple cider vinegar benefits.
First, ACV is rich in acetic acid, which promotes good health in a number of ways. Second, apple cider vinegar that’s organic and unfiltered contains a healthful compound known as “mother,” a combination of enzymes, proteins, and beneficial bacteria. It also has small amounts of amino acids, antioxidants, and potassium.
There’s reason to believe apple cider vinegar and its healthy components may have a number of surprising health benefits.
Suppresses Appetite and Controls Weight Management
Human studies have found that vinegar can make you feel more full after eating. In one study, subjects were given vinegar along with a high-carb meal of white wheat bread.1 Compared to eating the bread without vinegar, eating bread with vinegar led to reduced glucose and insulin responses and increased satiety.
Additionally, in a double-blind study of 175 obese people, using apple cider vinegar for 12 weeks led to significant reductions in body mass index(BMI), body weight, visceral fat area, waist circumference, and serum triglyceride levels.2
In animal research, apple cider vinegar has had the same effects, acting as an appetite suppressant, reducing body weight, supporting healthy lipid levels, and reducing oxidative stress caused by obesity.3,4
Acts as a Natural Disinfectant
Traditionally, vinegar was used to clean and disinfect surfaces and as a food preservative. More than 2,000 years ago, Hippocrates cleaned wounds using vinegar. Cell culture research shows that apple cider vinegar has antimicrobial actions against Escherichiacoli, Staphylococcus aureus, and Candida albicans.5 Apple cider vinegar can also support a healthy inflammatory response by blocking the release of inflammatory cytokines produced by these bacteria.5
Supports Healthy Digestion
Low stomach acid (hypochlorhydria) is a common problem. In people with this problem, apple cider vinegar may raise stomach acid levels. This could lead to better digestion. By providing antimicrobial support, ACV may also keep the digestive tract healthy and working its best.
Helps Maintain Healthy Blood Sugar Levels
Several human studies show apple cider vinegar can support healthy blood sugar and insulin levels. In one study of 29 people eating a high-carb meal, ACV improved insulin sensitivity by 19 to 34%.6 ACV also supported healthy blood sugar metabolism. In a small study of five subjects, vinegar supported a healthy blood sugar response after eating white bread.7 Another study of four men and seven women found that taking two tablespoons of apple cider vinegar before bed led to maintaining healthy blood sugar the following morning.8
Supports Heart Health
Researchers have studied apple cider vinegar and heart health in a number of animal experiments. In rodents, ACV has supported healthy lipid levels including low-density lipoprotein-cholesterol (LDL-c), high density lipoprotein-cholesterol (HDL-c),and serum triglycerides.9 Other animal research found that vinegar or its component acetic acid may maintain healthy blood pressure10 11 due to reduced renin activity and a decrease in angiotensin II.11
Advantages of Using Apple Cider Vinegar Gummies
ACV gummies from Trace Minerals Research offer some advantages over consuming Apple Cider Vinegar as a liquid. They’re more simple to take than the liquid, which has to be mixed in with a drink or food item. ACV gummies are spill free and you can take them anywhere, making them more convenient than ACV in liquid form. You can have all the benefits of apple cider vinegar in a much more delicious and convenient form.
1. OstmanE, Granfeldt Y, Persson L, Björck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr. 2005;59(9):983-988.
2. Kondo T, Kishi M, Fushimi T, Ugajin S, Kaga T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009;73(8):1837-1843.
3. Bouderbala H, Kaddouri H, Kheroua O, Saidi D.[Anti-obesogenic effect of apple cider vinegar in rats subjected to a high fat diet]. Ann Cardiol Angeiol (Paris). 2016;65(3):208-213.
4. Halima BH, Sonia G, Sarra K, Houda BJ, Fethi BS, Abdallah A. Apple Cider Vinegar Attenuates Oxidative Stress and Reduces the Risk of Obesity in High-Fat-Fed Male Wistar Rats. J MedFood. 2018;21(1):70-80.
5. Yagnik D, Serafin V, A JS. Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Sci Rep. 2018;8(1):1732.
6. Johnston CS, Kim CM, Buller AJ. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care. 2004;27(1):281-282.
7. Brighenti F, Castellani G, Benini L, et al. Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal in healthy subjects. Eur JClin Nutr. 1995;49(4):242-247.
8. White AM, Johnston CS. Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2diabetes. Diabetes Care. 2007;30(11):2814-2815.
9. Shishehbor F, Mansoori A, Sarkaki AR, Jalali MT, Latifi SM. Apple cider vinegar attenuates lipid profile in normal and diabetic rats. Pak J Biol Sci. 2008;11(23):2634-2638.
10. Na L, Chu X, Jiang S, et al. Vinegar decreases blood pressure by down-regulating AT1R expression via the AMPK/PGC-1α/PPARγ pathway in spontaneously hypertensive rats. Eur JNutr. 2016;55(3):1245-1253.
11. Kondo S, Tayama K, Tsukamoto Y, Ikeda K, Yamori Y. Antihypertensive effects of acetic acid and vinegar on spontaneously hypertensive rats. Biosci Biotechnol Biochem. 2001;65(12):2690-2694.
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