How many times have you heard about some miracle cure ingredient or food item that seems to help every disease state known to man? While most of these supposed “miracle products” are nothing more than good marketing, there are a few tried and true products that have proven themselves to be effective in catapulting our health.

One of these products is Apple Cider Vinegar.

20 Benefits of Apple Cider Vinegar

1. Weight Loss: A 2018 study between two groups consuming 250 calories less than their normal caloric input, reported that the addition of 2 tablespoons of apple cider vinegar daily, led to significantly more weight loss.  This fat loss effect is likely related to many of the metabolic mechanisms ACV supports.
2. Blood Sugar Control: studies point to ACV improving insulin sensitivity and lowering blood sugar spikes, especially after meals.
3. Heart Health benefits: Animal studies suggest that the polyphenols in ACV support heart health through improved endothelial function (the inner lining of our arteries) and stimulating nitric oxide production.
4. Digestive Benefits: this is probably the most common place I see people using it, is for heart burn and maldigestion. Studies do not show that apple cider vinegar stimulates more HCL secretions to aid digestion but rather its acidity adds to the acidic environment of the stomach to promote improved food breakdown. In autoimmune gastritis a 2022 paper suggested starting with a dose of 15-30ml of ACV diluted in 8 ounces of water with meals.
5. Anti-Cancer properties:  the exposure of cancerous gastric mucosal cells to acetic acid induced apoptosis (cell death), while having no side effect on normal cells.
6. Anti-bacterial Properties: ACV can help inhibit the growth of harmful bacteria including streptosc and MRSA.  At the same time white blood cells that were incubated with ACV for 24 hours showed no damage.  Once again it supports removal of the pathogen while maintaining integrity of normal cells.
7. Anti-inflammatory Effects:  In the lab and in animal models, multiple studies have shown decreased brain inflammation via apple cider vinegar intake.
8. Antioxidant Activity: The polyphenols in ACV act as antioxidants, protecting cells from oxidative damage. This isn’t just in healthy tissue, this occurs when metabolic syndrome is in full swing.  ACV could be a supportive measure as people work on transforming their disease routine into a health accumulation one.
9. Enhance Athletic Recovery: The post-exercise repletion of liver and skeletal muscle glucose is increased – aiding fatigue recovery in rats who were administered acetic and citric acids, found in ACV.
10. Reduced Risk of Type 2 Diabetes: Without lifestyle changes, nothing just cures diabetes, but with ACVs impact on insulin and blood sugar response to food, I don’t know why every diabetic wouldn’t have it in their routine.
11. Optimal Cholesterol Balance: Animal studies indicate that ACV can help reduce triglyceride formation in the liver and elevate liver glutathione, the mother of all antioxidants.
12. Improved Metabolism: ACV may enhance metabolic rate, specifically by promoting lipolysis (breakdown of fat for energy).  Who doesn’t want more of that?
13. Antifungal Properties: ACVs antifungal properties have been demonstrated against Candida species, which could be beneficial for certain skin and nail infections. For toe fungus, it also has potential via ACVs ability to lower the pH of the skin. Consistency is the key.
14. Alleviation of Allergies: adding ACV to the cooking process can help decrease the allergenicity of foods.  One study found to be true eggs and lentils.
15. Decrease Muscle cramps the acetic acid in ACV along with its strong taste are believed to mitigate cramping by decreasing alpha motor neuron activity and stimulating our soft palate and throat. In order to get benefit, you will likely not be able to dilute the ACV though.
16. Detoxification Support: Given ACVs beneficial effects on the liver and decreased oxidative stress of the kidneys, it can be a great addition to overall detox support. Because detox is a 24/7 endeavor, it’s not just something that needs support when you are doing your 7 day miracle cleanse. For more on the best detoxifying foods, check out this post.
17. Improved Hair Health: ACV can help as a clarifying hair rinse to remove product build up on the scalp.  Product build up can clog the follicle promoting a dry scalp and dandruff.  And in extreme cases, hair loss.  There is also theorization that because many shampoos tend to be alkaline and the ideal pH of hair is mildly acidic at 4-5, they cause hair friction, breakage and dryness.  Using an acidic ingredient like ACV on the scalp could help maintain the balance thereby making hair stronger, smoother and shinier.
18. Balancing Flora: ACV has antimicrobial effects against enterococcus faecalis, streptococcus mutans, which has lead some to suggest it can be used as a dental pulp disinfectant in place of sodium hypochlorite.
19. Reduced Blood Clot Formation: Animal studies indicate that ACV because of its concentration of the organic acid acetic acid, inhibits inflammatory pathways leading to a hypercoagulable state.  So instead of drinking a beer and soda on airplanes, maybe we should start passing out apple cider vinegar.
20. Nutrient dense and promotes nutrient absorption: ACV through stimulation of salivary secretions and increased stomach acidity can potentially help us extract more nutrition from our food.

How to use ACV

➡️Drink ½ -1 teaspoon with meals or dilute a teaspoon in 4-8 ounces of water and drink up. 

Note: I would start with a diluted version to make sure your esophagus and stomach can handle it!

Remember ACV is very acidic, so I would follow its consumption with a glass of water to clear it from your teeth, otherwise you will be making a trip to the dentist.

➡️To use it for your hair, I would mix between 2 and 4 tablespoons of ACV with 16 ounces of water in a bottle. After you finish shampooing and rinsing your hair, pour the ACV on your scalp and let sit for 1-2 minutes then rinse it off.  Be sure you don’t get it into your eyes, as it will be very irritating.

What benefits have you experienced from using ACV? I’d love to hear about it in the comments below.