Apple cider vinegar

Apple cider vinegar is produced through the fermentation of apple juice, in which sugar is first converted into alcohol and then into acetic acid by acetic acid bacteria. Traditionally, it has been used in naturopathy for centuries for a wide variety of applications – from digestive complaints to skin care. In recent years, apple cider vinegar has also gained popularity in the modern health and fitness scene, particularly because of its reputed effects on blood sugar regulation, digestion, skin health, and weight management.

What benefits does apple cider vinegar bring?

Numerous preclinical investigations and some human studies point to various health benefits of apple cider vinegar; however, more research is necessary before conclusive statements can be made:

  • Blood sugar regulation: Apple cider vinegar can reduce postprandial blood sugar spikes, especially after carbohydrate-rich meals. The acetic acid it contains inhibits the activity of enzymes such as amylase, thereby slowing carbohydrate digestion (1). Studies show that as little as 1–2 tablespoons of apple cider vinegar can positively influence glucose levels in insulin-resistant individuals (1,2).
  • Support for weight management: Some studies indicate that apple cider vinegar can enhance the feeling of satiety and thereby reduce calorie intake. In a randomized study, overweight participants who consumed apple cider vinegar daily lost significantly more body fat than the control group (1,2,3).
  • Antimicrobial effects: The acetic acid it contains has demonstrably antimicrobial properties and can inhibit the growth of certain pathogenic bacteria such as E. coli and Candida albicans (4).
  • Cardiovascular health: Animal studies show that apple cider vinegar can lower LDL cholesterol and triglyceride levels and regulate blood pressure (7). Initial evidence from epidemiological studies points to similar effects in humans, although further research is needed (1,2,3).

How does apple cider vinegar work?

The physiological effects of apple cider vinegar are attributable to several bioactive components, including above all acetic acid (Essigsäure), polyphenols, flavonoids, pectin and other dietary fibers, as well as the so-called "Mother of Vinegar" (vinegar mother): This cloudy substance contains a mixture of enzymes, live bacteria, and cellulose, which can also have probiotic effects.

Recommended intake

A common recommendation for daily intake is 1–2 tablespoons (approx. 15–30 ml) diluted in a glass of water, preferably before meals. For sensitive individuals, a slowly increased dose is advisable. Undiluted apple cider vinegar should not be taken directly because of its low pH, as it can attack the esophagus and tooth enamel. Alternatively, apple cider vinegar is also available in capsule form.

Can you consume apple cider vinegar naturally through your diet?

Yes. Apple cider vinegar can be incorporated into salad dressings, marinades, teas, or water. It is important to choose naturally cloudy, unfiltered, and unpasteurized apple cider vinegar with the vinegar mother, as this contains the valuable enzymes and bacteria.

What risks does the use of apple cider vinegar involve?

  • Side effects: the most common side effects include stomach irritation, nausea, or heartburn, especially when taken on an empty stomach or in high doses.
  • Dental health: With regular direct intake, the low pH can attack tooth enamel. Apple cider vinegar should therefore always be consumed diluted.
  • Interactions: ACV can intensify the effect of blood-sugar-lowering medications such as metformin or insulin. Diuretics and heart medications could also be affected due to the influence on potassium levels. People with chronic illnesses should therefore consult a physician.

Conclusion

Apple cider vinegar is a versatile natural product with a broad spectrum of potential health benefits – from blood sugar regulation to support for weight management. The acetic acid it contains in particular appears to mediate numerous positive mechanisms of action. Proper dosage and use are important here. As a traditional home remedy, apple cider vinegar is attracting increasing scientific interest, which supports its effects in a modern context as well.

Sources:

  1. Hadi, A., Pourmasoumi, M., Najafgholizadeh, A., Clark, C. C. T., & Esmaillzadeh, A. (2021). The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC complementary medicine and therapies, 21(1), 179. https://doi.org/10.1186/s12906-021-03351-w
  2. Abou-Khalil, R., Andary, J., & El-Hayek, E. (2024). Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: A randomised, double-blind, placebo-controlled study. BMJ Nutrition, Prevention & Health, e000823. https://doi.org/10.1136/bmjnph-2023-000823
  3. Khezri, S. S., Saidpour, A., Hosseinzadeh, N., & Amiri, Z. (2018). Beneficial effects of apple cider vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. Journal of Functional Foods, 43, 95–102. https://doi.org/10.1016/j.jff.2018.02.003
  4. Yagnik, D., Serafin, V., & J Shah, A. (2018). Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Scientific reports, 8(1), 1732. https://doi.org/10.1038/s41598-017-18618-xs