8 Proven Health Benefits Of Apple Cider Vinegar

benefits of apple cider vinegar
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Apple cider vinegar (ACV) has been around since 5000 BC.

Hippocrates, the “father of medicine” used it in 400 BC.

In French “vinegar” means “sour wine”. The process of making vinegar is similar to making alcohol. Fermented carbohydrates are used to produce vinegar.

The “mother” is an essential part of unfiltered apple cider vinegar (such as Braggs, developed by Paul Bragg, nutritionist).  It is the cloudy part which forms when bacteria ferments.

It is useful for cleaning and hygienic purposes. Its health benefits are mighty due to antibacterial, amino acids, and antioxidant properties.

There are many claims on the internet about the miraculous powers of apple cider vinegar, but today I want to present the benefits which have been proven by research.

8 Benefits Of Apple Cider Vinegar

1. It Kills Bad Breath

Vinegar is an antibacterial and can kill the bacteria that cause bad breath and gingivitis. Just be careful not to swallow undiluted vinegar because it can burn the esophagus.

You can make a mouthwash by adding 1 tablespoon of ACV to 1 cup of water. Swish this mixture in your mouth. Then spit it out in the sink.

Or, you can simply add 1 to 2 tablespoons of ACV to an 8-ounce glass of water and drink it daily to end bad breath.

2. It Contains Acetic Acid Which Can Kill Some Types Of Bacteria

Acetic Acid is the primary active compound in vinegar.

It was used throughout history as a food preservative because it prevents the growth of certain bacteria.

3. It Is An Effective All-Natural Household Cleaner

ACV has effective cleansing and disinfecting properties.

Because it is all-natural and does not contain harmful chemicals, it is perfectly safe to use in all the rooms in your house. Eliminating the use of chemicals can cut down on the cumulative toxic load these products have on our bodies.

You can use it to clean windows, toilets, microwaves and surfaces in the kitchen.

4. It May Help With Weight Loss

Several studies show that vinegar can help to keep you feeling full longer (satiety). This may cause you to eat fewer calories, which can translate to losing a few pounds.

In addition, one particular study of people who were obese showed a decrease in body weight, triglycerides and body fat mass when they regularly consumed vinegar (1).

5. The Mother Is A Good Source Of Prebiotics

Most likely, you’re familiar with probiotics, but have you heard of prebiotics?

They can help promote the growth of healthy gut bacteria. This in turn can help treat digestive issues, such as indigestion, leaky gut, irritable bowel syndrome (IBS) and diarrhea.

6. It May Lower Blood Sugar Levels

The acetic acid in vinegar may lower blood sugar by preventing the body from fully digesting carbohydrates (2). This is important for everyone because high blood sugar levels are connected to a host of chronic diseases.

Because ACV is an anti-glycemic, it is especially helpful for people who have Type 2 Diabetes (3).

7. It May Have Heart Health Benefits

Cardiovascular disease, including heart disease and stroke, is the leading cause of death in the world.

In a study done on rats ACV lowered blood pressure and LDL and raised the HDL (4).

More research should be done on the effects of ACV in humans before we can draw a definitive conclusion. But the earlier research suggests the possibility that it may have cardiovascular benefits for humans.

8. It May Help Prevent Cancer

You might have read online about the supposed cancer-fighting effects of vinegar (5). There are isolated studies that prove vinegar is able to kill cancer cells. However these studies took place in test tubes and were performed on rats, not humans.

All in all, it’s fair to say that ACV might prevent cancer in humans, but more research is needed to be sure.

benefits of apple cider vinegar
8 Health Benefits Of Apple Cider Vinegar (Infographic)

Recommended Dosages And Side Effects Of ACV

Recommendations include using unfiltered, organic apple cider vinegar with the “mother”. My favorite is Braggs.

A great way to get your daily dose of ACV is to use it in homemade salad dressings (with olive oil, for example) or stir fry.

Many people prefer to dilute it in water and drink it. Although there is no official dosage, people often take between 1 to 2 teaspoons or 1 to 2 tablespoons diluted in water daily.

Do not take more than this each day, because at higher amounts it could have harmful effects.

I recommend drinking this dilution first thing in the morning.

  • I enjoy this drink mixture even more when adding freshly squeezed lemon juice from 1 lemon and Stevia to taste.

People have experienced side effects of esophageal burning from taking ACV straight up, undiluted.

Please only take it diluted to prevent burning and possible damage to the esophagus.

Overall, there are many benefits of apple cider vinegar, including weight control and lowering blood sugar. It is a product I’ve grown to love and hope you will too!

Do you use apple cider vinegar? Have you noticed any of these (or other) benefits of apple cider vinegar?

Please share your thoughts in the comment section below.

You can learn more about apple cider vinegar from Dr. Oz here if you like.

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  1. I have loved my Braggs ACV each morning – 2 tlbs with 1/2 tsp of honey and 1 tlbs of liquid coconut oil with water. It really seems to give me some energy and helps with digestion.

    1. Hey Joell.

      I will definitely have to try adding the honey and coconut oil! I put coconut oil in coffee, but never thought of adding it to my Braggs ACV.

      I’m so glad it’s helped you and I appreciate you sharing. 🙂

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