Apple Cider Vinegar's Benefits and How to Use It Correctly?

06/17/2025

Benefits of using apple cider vinegar:

Studies backing the health benefits of apple cider vinegar have been inconclusive. Scientists and research departments believe that more thorough and profound investigations are needed to confirm the accuracy of its benefits. Let’s see what studies have discovered so far:

It may assist in weight loss!

A study found that taking 1 to 2 tablespoons of apple cider vinegar (ACV) each day may help people on a low-calorie diet lose a little extra weight. However, this research was conducted in a limited number of people for a short term. In this analysis, 39 people participated for approximately 12 weeks. The study didn’t record other aspects, such as the amount of exercise participants engaged in and the type of diet they followed. 

Some studies believed that vinegar’s acetic acid may speed up metabolism, but the results didn’t support this idea. People may have lost more weight due to the placebo effect.  Another reason could be the nausea caused by acetic acid, which makes people eat less. ACV for weight loss should be used under the guidance of a healthcare provider.

It may help manage cholesterol. 

The same study that proved ACV might help with weight loss also reported that it lowered cholesterol in participants.  The use of ACV helped in increasing good cholesterol and managing the levels of triglycerides.  Other researchers also found the same results. In addition to this, experts say that we need more investigations to reach any decisions and understand this link.

It may manage blood sugar levels.

A wide range of smaller studies has concluded that taking one or two tablespoons of ACV (apple cider vinegar) could help in managing the increased blood sugar levels, especially post-meals.  The effects of ACV were moderate and require further investigation to determine how it works. However, you need to be aware that it can’t replace your diabetes medications. Therefore, follow the plan suggested by the doctor along with a healthy lifestyle. Before using it, discuss its associated benefits and risks with your healthcare provider, taking into account your medical history and current health status. 

It may also be effective for belly fat.

People who participated in the weight loss study also found a decrease in the visceral adiposity index (an indicator of the amount of deep belly fat the body has). Visceral fat is considered highly detrimental to overall health. In addition to this, the limited scope of the study, along with other limitations, doesn’t conclusively demonstrate its effectiveness in reducing belly fat.

Other uses of apple cider vinegar:

Many people use apple cider vinegar for a wide range of purposes that haven’t been studied yet, have been studied to a limited extent, or haven’t been proven to be effective. Some of these uses are:

Manage high blood pressure:

A small study carried out in rats has shown that it can reduce high blood pressure. However, no studies have been conducted in humans to date that support this claim. Therefore, please consult your doctor to find the right treatment. If not managed, it may have serious fallouts.

Ease acid reflux:

A myriad of masses use apple cider vinegar to manage a wide range of complications, such as heartburn and acid reflux. However, no research has proven that it works for these conditions. Please consult your doctor before taking it into account. If allowed, begin with a small amount after diluting in water. 

Offer relief from eczema:

Many people living with eczema use apple cider vinegar to manage its symptoms. However, some studies have shown that it has very minimal effects and can cause irritation to some people’s skin.  Please check with your dermatologist to know whether or not it is safe for you.

Kill germs:

Some smaller studies have found that a combination of apple cider vinegar (ACV) and lemon juice can prevent bacteria, such as salmonella, from growing on salad greens. However, it doesn’t offer any protection against wound infections.

Improve hair health:

Many people use ACV to manage dandruff and product buildup. There is no study to prove that it works for these things. It contains certain ingredients that actually help fight bacteria and fungi, which, in turn, improves scalp health and facilitates hair growth.

How to use ACV (Apple Cider Vinegar) safely? 

Before you take this apple cider vinegar into use, ensure it is safe for you. Certain individuals are prohibited from using it for various reasons.

Apple cider vinegar contains acid in high proportion, which, as a result, irritates your esophagus if you drink it too much or without diluting it. If you take undiluted apple cider vinegar, it can break down your tooth enamel. In order to minimize this risk, kindly dilute ACV and use a straw to protect your enamel.

The ACV may also result in indigestion and nausea. Make sure not to use ACV in the morning on an empty stomach. If you throw up or feel sick right after taking it, kindly refrain from using it.

The ACV may also interact with a wide range of drugs, such as diuretics, laxatives, and insulin. Please check with your medic to understand if it is safe to use ACV with the medication you are currently taking. 

Kindly refrain from the overuse of ACV if you have kidney disease. People living with kidney disease may not be able to handle high levels of acid.

Dosage:

Although much remains to be studied about apple cider vinegar, there are currently no official dosage recommendations. However, certain smaller studies have provided insights into the dosage that may be beneficial for various conditions. For weight loss, people usually drank two tablespoons daily while 1.5 tablespoons post-meal for blood sugar and cholesterol control. In addition to this, a teaspoon of diluted ACV after a meal may alleviate acid reflex. It is less likely to cause you more problems.

Conclusion: 

Apple Cider Vinegar (ACV) is one of the popular food ingredients that people have used for a prolonged period as a home remedy to tackle a wide range of complications. It contains modest amounts of bacteria-killing acetic acid, antioxidants, and probiotics. Several smaller studies have found that ACV can aid in weight loss, lower cholesterol levels, and help manage blood sugar levels. However, more intensive and deep research is yet needed to reach any conclusion. Use it after consulting your doctor to prevent its negative outcomes.

FAQs:

1. What is the best way to use apple cider vinegar?

The best and most recommended way to use apple cider vinegar is to dilute it in a glass of water.  1 to 2 tablespoons of ACD (apple cider vinegar) mixed in a glass of water is considered an ideal dosage.

2. What is the healthiest way to drink apple cider vinegar?

Diluting it in a glass of water or another beverage is considered the healthiest way to consume apple cider vinegar. You should refrain from drinking it in large quantities or undiluted due to a wide range of complications.

3. Can Apple cider vinegar (ACV) reduce bloating?

No study has confirmed that consuming apple cider vinegar helps alleviate bloating. If you experience bloating, try drinking warm water or herbal teas and apply a heating pad or warm compress to your abdomen.

4. Can drinking Apple cider vinegar damage your esophagus?

The acidity of ACD (apple cider vinegar) can irritate your esophagus if used undiluted or in excessive amounts. Therefore, ensure that you drink it in moderation and after diluting it in water or another beverage.