A Guide to Apple Cider Vinegar – How to Use it For Health Benefits

Depending on how you use it, apple cider vinegar can make or break your wellness journey. Let’s separate fact from fiction in this complete guide today. 

Many people claim that this vinegar is the cure-all for many problems from improving hair density, aiding in weight loss, or clearing the skin. It’s time to find out if science supports these claims. Learn everything you need to know about apple cider vinegar including if there are benefits to putting it in our hair, our skin, and more. Learn about potential benefits, risks, and how to safely consume it.

What is Apple Cider Vinegar?

So what is apple cider vinegar and how does it differ from regular vinegar? Apple cider vinegar is simply the fermented juice of apples. Yeast turns the sugar molecules in the juice into alcohol and bacteria then turn this alcohol into acetic acid. Acetic acid is the main ingredient that people look at when they are studying cider vinegar for its benefits.

Properties

Acetic acid is in fact in all types of vinegar, however. It is in white vinegar and balsamic vinegar. The pros of apple cider vinegar come from the fact that it may be easier to drink with water as opposed to something like balsamic.

Cider vinegar is not high in any vitamin or mineral. Organic unfiltered apple cider vinegar does have some traces of proteins, enzymes, and good gut bacteria. It also contains small amounts of potassium and a super high-quality cider vinegar may contain antioxidants.

Potential Benefits

There are many claims about apple cider vinegar. Some people think it’s a good way to help clear skin and reduce acne. Other people swear by it, putting it in their hair to achieve thicker, more luminous strands. Many people even claim that it helped them lose weight. So are there any facts behind any of these benefits? Let’s find out.

What the Science Says About Apple Cider

Apple cider vinegar can help lower blood sugar levels. Just 20 g, about a tablespoon and a half, of this vinegar before or after a meal will slow down the absorption of food into the intestines. This helps our blood sugar be stable. The slow absorption of food causes a slow release of insulin. This is particularly useful in individuals who have diabetes, metabolic syndrome, or experience blood sugar crashes.

The acid level of thiscider vinegar can help kill harmful bacteria. This is why many types of vinegar in the past have been used as a disinfectant. Studies have even found that it can kill e coli, a harmful pathogen responsible for spoiling food.

There’s some truth to apple cider vinegar aiding in weight loss. This is because it helps to control blood sugar and may help individuals feel Fuller for longer. This reduces overeating which can contribute to natural weight loss.

Early research has found that this cider lowers cholesterol and triglycerides in animals. There is currently no long-term study that focuses on cider vinegar for human heart health.

When Should You Drink It?

Since there are indeed a good amount of health benefits, you might want to add it to your daily diet. So, when would be a good time to drink apple cider vinegar? Let’s talk about the pros and cons of each.

In the Morning

If you drink this cider vinegar on an empty stomach, this may help control blood sugar throughout the rest of the day. That’s why some people choose to drink it in the morning.

At Night

If you drink apple cider vinegar at night, this study found that blood sugar the following day is also well controlled.

Before a Meal

One of the best times to drink apple cider vinegar for me personally is about 30 minutes before a meal. This will help you feel fuller longer and can help control blood sugar. This cider vinegar can even help support gut microbiome health.

After a Meal

If you drink apple cider vinegar after a meal, then this may help to delay digestion. However, the cider vinegar will take longer to process and it may be less effective than if you drink it before your meal.

How to Drink Apple Cider Vinegar Safely

You want to avoid drinking pure cider vinegar. All you have to do is add one tablespoon to a glass of water and drink this through a straw. Drinking it through a straw can help you protect your teeth’ enamel. This vinegar is also a great addition to meals and recipes. They can be used to make salad dressings, added to sauces, or used in a vinaigrette. 

Apple Cider Vinegar Hacks – Real or Fake

Everyone talks about the different ways you can utilize apple cider vinegar, whether it’s for the skin, hair, or nails. Some people even clean with it. Let’s break down fact versus fiction in this section.

For Skin

Some studies have found that cider vinegar may balance skin pH. This is only when it is used diluted since full-strength cider vinegar is very likely to irritate.

For Hair

Some people claim that apple cider vinegar can help thicken hair. However, no research proves this. This vinegar can kill harmful bacteria which leads to a reduction in microbes in the hair. This may help reduce dandruff and lead to healthy hair growth. Always remember to dilute the cider vinegar, even when you’re using it on your body.

For Teeth

Some claim that this cider vinegar is a way to whiten teeth. This is not true. Apple cider vinegar may damage tooth enamel due to its highly acidic nature.

Side Effects of Apple Cider

There are some potential side effects and risks to drinking or using this cider vinegar. If you use it on the skin at full strength, you may experience burning, especially if you’re prone to eczema or have acne. Always remember to dilute The cider before using it. Also, repeated exposure to apple cider vinegar may cause sensitivity, so try to limit its use.

If you drink it and it comes in contact with your teeth, you may wear down your protective tooth enamel. Tooth enamel is the outer layer of the teeth and it does not grow back. Once weakened, this may lead to sensitivity or even cavities. If you drink the cider vinegar, try to drink it through a straw so it does not come into contact with your teeth.

The Takeaway

Apple cider vinegar has a lot of claims, the more research is needed for some of the more intense statements such as heart benefits. However, there are many benefits of drinking cider vinegar, most of which relate to how it helps the body control blood sugar levels. This cider vinegar can be used as an ingredient in salads, sauces, and more. You can also just drink it diluted in a cup of water, being mindful to prevent it from touching your teeth.

Remember, health always comes from within. Start by eating nutritious food, moving your body, exercising when you can, and caring for your mental health. These small daily changes and habits that you start to cultivate become the foundation for a life full of wellness. Don’t forget about the health of your microbiome, too! Gut microbiota affects everything in your body, from the skin to muscles to the immune system and mental health. Get all the resources you need about microbiota health for free here!