Apple cider vinegar is a natural product made of fermented apple juice that has gone sour. The best stuff is cloudy and has sediment, known as the “mother”, where the good bacteria lives. Without the mother, there’s unlikely to be much benefit to taking apple cider vinegar.
Vinegar has a long history as a surface decontaminant. So in salad dressings, as well as adding flavour, it may kill micro-organisms on raw vegetables. That decontaminant quality could also help in the human gut. Our stomachs produce acid, which acts as a natural barrier to infection. Research suggests that apple cider vinegar delays stomach emptying. Thus, increased time in contact with stomach acid might account for the claimed protective effect against enteric infections.
There are plenty of anecdotal claims that apple cider vinegar can aid weight loss, supported by limited evidence from several small studies. A randomized controlled trial published in early 2024 showed significant reductions in weight and waist size of 120 overweight and obese young people. There were also reductions in serum triglycerides – blood fats that can raise the risk of heart disease if levels are too high – and cholesterol over the three-month follow-up period.
Another systematic review from 2021 – looking at dietary supplementation with acetic acid from all vinegar types – found evidence of significant reductions in fasting blood glucose particularly in individuals with type 2 diabetes. The study also showed benefits in reducing serum triglycerides and cholesterol.
Apple cider vinegar is thought to cause weight loss through its effect on the delay of gastric emptying. This increases a sense of fullness and reduces appetite. Reduced calorific intake will lead to weight loss.
Blood glucose levels are controlled by insulin. In type 2 diabetes there is a reduction in sensitivity to insulin which in turn leads to a reduced uptake of glucose by cells. There is some evidence that apple cider vinegar – and other sources of acetic acid – improves insulin sensitivity.
Raised blood lipids are a risk factor for cardiovascular diseases such as myocardial infarction and stroke. But there is no scientific evidence that vinegar consumption of any kind reduces cardiovascular morbidity.
Finally, one of the more outrageous claims of benefits of daily apple cider vinegar consumption is that it may prevent or treat cancer. A frequently quoted case-control study from China found that an increased consumption of vinegar was associated with a reduced incidence of oesophageal cancer. Mind you, the same study found that eating beans and vegetables was also found to be protective.
Source: The Conversation
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