11 Proven Health Benefits of Apple Cider Vinegar-Uses, Side Effects

Home remedies are becoming popular amongst the health industry. Most home remedies are derived from traditional medicinal methods from over 50 years ago, some even date back centuries.

This includes natural medicines, superfood, vitamins and herbs and are also known as alternative medicines. These remedies have been around in staple kitchens for a long time and only recently have they become popular again. 

One medicine that dates back centuries is vinegar. There are historical studies from physicians to back up that vinegar has a long medical history and today, the most popular medicinal vinegar on the nutrition market is apple cider vinegar.

What is Apple Cider Vinegar (ACV) ?

Apple cider vinegar is a medicine that has been used for centuries as medicine and also for home cooking. It has been used as a home medicine for years due to its many health benefits, including antimicrobial and antioxidant effects. 

Studies suggest that the home remedy can aid in weight loss, lower blood sugar, improve cholesterol and symptoms of diabetes. We are here to look at the possibility of the health benefits of apple cider vinegar, discuss research findings and see if the myths are actually true. 

Today, you will find out the proven benefits of apple cider vinegar and see if the home remedy can help you and your health needs:

Apple Cider Vinegar Benefits

A benefit of traditional home remedies is that they have a long history of health benefits and success recovering illnesses and treating various parts of the body. In today’s market there are hundreds of medicines and supplements sold to patients to treat illnesses, but they do not have the scientific reliable evidence to show that they work like alternative medicines do, such as apple cider vinegar. 

There are many manufacturing methods of the product, meaning it can come in many forms, depending on the health benefits wished to be achieved. Apple cider vinegar pills are known to be the most successful version of the product on the market due to the weight loss, blood pressure and cholesterol benefits. 

The supplements in pill form contain a dehydrated content of vinegar. The dehydration of the product gets rid of the strong smell, which some users prefer. Typically, one 500mg capsule contains two liquid teaspoons which equates to 10ml. The pill version of the product is not solely for weight loss, but other benefits too. 

It’s many proven benefits include:

1 – Aiding weight loss 

In today’s health and diet industry, apple cider vinegar vinegar is one of the most popular solutions. Due to its long history of health benefits, vinegar has been considered as a great tool for weight loss

It can be taken as a drink or a supplement, both contain the same amount of its active ingredient, acetic acid. Acetic acid can inhibit fat deposition and increase metabolism, two key health benefits and aids of weight loss. 

ethanoic acid

Apple cider vinegar is to be consumed along with a healthy and low calorie nutrition to see real results. It does not work on its own and is best when the user maintains a healthy active lifestyle, just like any diet solution. 

2 – Reduces blood sugar levels

Drinking ACV before bed or before meal times has seen great benefits on reducing blood sugar levels

One study concluded that the products main active ingredient, acetic acid, can decrease blood sugar levels when mixed with olive oil. The response displayed a 34% decrease in healthy adults after eating a meal heavy in carbohydrates, which would usually increase the blood sugar levels.

It is unknown which form of the product is most beneficial for reducing blood sugar levels, but drinking the solution before bedtime and meals have shown real results. 

3 – Keeps insulin levels in check

One of the most convincing health benefits of apple cider vinegar is that it can help with diabetes. Type 2 diabetes is caused by a high blood sugar level caused by insulin resistance. 

A small study on diabetes patients concluded that taking two tablespoons of apple cider vinegar before bed reduces blood fasting by 4%. This can improve insulin levels and insulin function, which is a great benefit for those who have type 2 diabetes.

It can also be beneficial for healthy users to help reduce blood sugar levels. However, there may not be much benefit keeping insulin levels in check. 

If you have type 1 diabetes, make sure you do not take apple cider vinegar without medical advice. There have been reported cases of side effects as the product can cause gastric problems. 

4 – Lowers cholesterol

Improving cholesterol and triglycerides levels are great for your health. Evidence shows that users of apple cider vinegar saw a decrease in cholesterol. A 2018 study by Journal of Functional Foods saw results of a lower cholesterol whilst taking apple cider vinegar. The people in the study also saw more weight loss than those who took a placebo.

Apple Cider Vinegar Cholesterol

Those who took the apple cider vinegar supplements also had an increased level of high density lipoprotein, known as good cholesterol. 

5 – Improves your gut health 

During the fermentation process, apple cider vinegar creates some probiotic organisms such as lactobacillus. This probiotic plays an important role in human health, especially for your gut. It produces lactic acid which acts as a barrier for bacteria and inhibits it from growing, preventing bacterial infections and other associated diseases. 

Another way apple cider vinegar improves your gut health is through another probiotic, pectin. This is usually found in soluble fruits and vegetables and is what bacteria feeds on. Again, pectin acts as a barrier of bacteria like lactobacillus and prevents bacteria from growing. 

6 – Antioxidant boost

Polyphenols are an antioxidant found in apple cider vinegar, which are known to fight free radicals in the body. Free radical damage plays a role in forming cancers, cardiovascular disease and other conditions, which polyphenols can inhibit. The products antioxidant boost is a great benefit for those at risk of disease and to help those who aren’t at risk prevent it. 

Whilst apple cider vinegar does not contain any vitamins or minerals, it does have potassium content. Many brands that manufacturer apple cider vinegar will display its potassium and acetic acid content in its ingredient list which evidences it has antioxidant benefits. Potassium is a great antioxidant and is found in apples. 

7 – Helps control appetite

Many weight loss solutions have a key function of controlling your appetite. Curb cravings can help an individual eat less and apple cider vinegar can achieve that. If you consume it before eating, it can help you feel more satisfied after meals as it reduces post meal blood sugar levels. 

A spike in blood sugar levels after eating usually results in giving into cravings and eating unnecessarily. Balancing blood sugar levels will help control your appetite

8 – Kills germs

Apple cider vinegar has been used for centuries to kill bacteria. Hippocrates, Greek father of modern medicine, used it to clean wounds more than 2,000 years ago. Traditionally, it was also used to treat nail fungus, lice, warts and ear infections. 

Apple cider vinegar is now used as a cleaning formula for surfaces as it inhibits bacteria. It is also used as a food preservative as studies show that vinegar prevents E.coli from spreading and growing in foods

As well as medicinal, health and bacterial benefits, apple cider vinegar also has other benefits such as improving the appearance of hair, teeth and skin:

9 – Benefits of apple cider vinegar on the face

Common conditions like dry skin, acne and eczema can be treated with apple cider vinegar. Due to the skin being naturally acidic, the pH level becomes rebalanced when applying the product and acts as a barrier for the skin.

Apple cider vinegar can come as a cleanser or toner when diluted with water and other active skincare ingredients. The solution also has antibacterial properties which can kill bacteria and prevent further breakouts and skin conditions. 

Never apply undiluted apple cider vinegar to the skin as it can cause harm. Always speak to a professional, especially if you have damaged skin. 

10 – Benefits of apple cider vinegar on the hair

Apple cider vinegar is rich in vitamins and minerals such as vitamin B and C, which are both good for the hair. Vitamins are important for the hairs health, to keep it strong and prevent breakage. 

ACV for Hair care

The acidity in apple cider vinegar is usually an issue when it’s not diluted, however when it becomes a hair rinse, the pure formula is beneficial for the hair to help improve condition and appearance. 

11 – Benefits of apple cider vinegar on teeth

The benefits of apple cider vinegar for the teeth has long been debated. There is not yet enough sufficient evidence to say that the solution can be used to improve tooth health. However, there is some evidence stating that vinegar can be used to erode enamel due to its acetic acid content. 

There have been several studies investigating the effect of apple cider vinegar for tooth care. One study from 2012 concluded that a woman’s enamel eroded due to her consumption of a glass of apple cider vinegar everyday

Although there are studies and some loose proof, it is not considered to be the best home remedy solution for tooth care. There are other options which can be discussed with a professional. 

Seeing as apple cider vinegar is advised to dilute with water, making it a mixture, let’s see what other ingredients you can mix it with for added health benefits:

apple cider vinegar with fresh red apples

Can you mix apple cider vinegar with other ingredients for added health benefits?

You may question whether it is possible to create more health benefits by mixing apple cider vinegar with other ingredients. 

The answer is yes you can . There are many natural ingredients you can mix with apple cider vinegar to create more health benefits. The few to consider are:

Apple Cider Vinegar and Honey: rich in vitamins and minerals 

Apple cider vinegar mixed with honey is a common drink consumed by those seeking health benefits. The two combined make a great package B vitamins and probiotics. 

The drink is commonly consumed to help with indigestion, clear skin and detoxifying the body. Other benefits and reasons to consume the mixture include preventing heat exhaustion, bad breath, high blood pressure and cholesterol. 

Honey itself has great health benefits for lowering blood sugar levels due to its naturally occurring sugars and low pH level. Therefore, the two ingredients combined are beneficial to your health in many ways. 

ACV and Water: the best way to dilute it

All users and uses of apple cider vinegar should be mixed with water. The ingredient is best diluted in water. There are numerous health benefits to a diluted solution. These include aiding weight loss, helping fight off bacteria if you suffer with diarrhea

A daily dose of diluted apple cider vinegar can help manage blood pressure, weight and improve symptoms of polycystic ovary syndrome (PCOS). This can be taken before or after meals, just be sure to respect the recommended dosage. 

The solution can even help with minor health concerns. Apple cider vinegar with water is even considered as a common way to cure a sore throat. You can do this by diluting equal amounts of apple cider vinegar with warm water, around a quarter of a cup each, and gargle every 30 minutes. 

ACV and Lemon: helps curb an appetite 

If you are seeking help with your body’s health, lemon and apple cider vinegar are great tools for weight management. The concoction can help by controlling your appetite, improving your metabolic rate and reducing water retention. All of which are extremely beneficial for weight loss. 

The best way to create the mixture is by combining lemon water or fresh lemon juice with apple cider vinegar. It is safe to consume daily, but make sure to stick to the daily dose of 15-30ml. 

ACV and Baking soda: anti-inflammation effects 

Baking soda and apple cider vinegar was a discovery due to its weight loss results. Mixing the two creates a drink that can help your body digest food better. Drinking an alkaline drink like this is considered good for environmental stress as it can help improve inflammation and suppress appetite, which can help with weight loss

To understand how the two ingredients combined work to make a safe solution, here is a brief on how it works. When you first mix the two, hydrogen ions in the vinegar react with the sodium and bicarbonate ions in the baking soda. This reaction creates two new chemicals, carbonic acid and sodium acetate. These new chemicals are what make a mixture known for its health benefits. The reason for mixing the two is to reduce acidity in the apple cider vinegar, but it is safer to dilute and consume with water

Garcinia Cambogia: aids in weight loss 

Garcinia Cambogia hasn’t been around in the diet industry for as long as apple cider vinegar, but it has had great popularity and reviews for aiding weight loss. Both contain compounds that may encourage weight loss and health benefits.  

Due to Garcinia Cambogia’s high hydroxycitric acid (HCA) content, the ingredient helps suppress appetite and inhibit fat storage. 

Good to know : Raspberry Ketone & Apple cider vinegar is also a good combo to burn fat.

Whilst both have weight loss benefits, there have been very mixed user reviews about taking a concoction of the two ingredients together. There is not enough scientific evidence to say that taking the two together is safe. Both contain powerful compounds that may cause harm to the body. They are guaranteed as safe as standalone products, therefore it may be safe to take only one for its weight loss benefits.  

To fully understand how apple cider vinegar works and see where it comes from, let’s take a look at the manufacturing process:

The manufacturing process of apple cider vinegar 

ACV is made via a two step process. The first step is for the manufacturer to extract crushed apples yeast content. This allows for the yeast to ferment the sugar and turn it into alcohol. The alcohol is then further fermented by adding bacteria, this eventually turns into acetic acid, known as the main active compound in vinegar. Acetic acid is the compound that gives vinegar its strong flavour and smell. 

For an apple cider vinegar product to have health benefits, the acetic acid content must be around 5-6%. This is to ensure it has a safe and sufficient amount of the compound to actively work and provide the stated health benefits. 

It’s manufacturing process has been the same for many years. It is a natural extraction method and is safe. 

Recommended dosage for ACV

The recommended dose of apple cider vinegar can vary depending on the person, the health benefits they wish to fulfill, their age and condition. 

Typically, the dose should not exceed 15 to 30ml per day, equivalent to 1 to 2 tablespoons. This amount should be mixed with water and for the best results, it is recommended to consume before eating. 

At this time there is not enough sufficient evidence for the safe range of dosages, but it is important to consider the general guidelines as given by most scientists and manufacturers. 

Before taking apple cider vinegar, always consult your doctor if it’s for health conditions or make sure to read the label and abide by the careful instructions. 

Apple Cider Vinegar Side effects 

Like most health products, natural or manufactured, there are side effects. There have been some reports of side effects of apple cider vinegar. These side effects are usually from individuals who have health conditions, which is why it is important to seek medical advice before consuming the product. 

For those who have pre or current issues with diabetes, the medicine can delay gastric emptying which can result in nausea, heartburn or feeling uncomfortably bloated.

Another report was noted for those who take blood pressure tablets. Although apple cider vinegar works to lower blood sugar levels, this cannot be taken with other blood medication. It could lower blood sugar levels to an unhealthy level which is harmful to your health. 

If you are healthy and do not have any medical conditions and stick by the recommended dosage, there may be a slimmer risk of side effects. 

Where to buy ACV

With an ever growing health and wellness market, there are many manufacturers of apple cider vinegar. Due to there being many ways and reasons of taking the product, it comes in various forms. There are pills, drinks and solutions which should be purchased from genuine sellers. 

The products are best found in pharmacies, health stores or online on guaranteed seller sites such as Evolution Slimming.

We recommend to order apple cider vinegar supplements on this reseller who offer a free delivery and a 30 days money-back guarantee

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You can purchase pure apple cider vinegar from health stories and online too, but make sure to dilute it before consuming to reduce its acidity level. 

Medicines that date back centuries more often than not have scientific research results, and for apple cider vinegar, the research shows:

Focus on the effectiveness of apple cider vinegar 

According to a report from the National Center for Health Statistics in 2007, they found that 4 out of 10 adults are using home remedies again due to their appealing term reliable health history, like apple cider vinegar. Since, that number may have increased as much of the market now demands natural ingredients to ensure user safety.

History states that vinegar was discovered as a medicine as early as c. 420BC by Hippocrates, a Greek physician. They used vinegar back then to manage and treat wounds. Since, there have been writings from the late 18th century that were found from a US medical practitioner stating that stomach aches, croups and dropsy were treated with vinegar. 

It’s long history of treating medical conditions and helping patients has since become a revelation in the new world of medicine. Apple cider vinegar not only treats medical conditions but has an extensive list of possible benefits from treating your hair, to mixing it with other natural ingredients for further health treatment. 

Whilst there is much advice to seek and listen to in regards to the proven health benefits of ACV, there are some old myths and stories that should not be taken as modern day advice:

Advice to avoid

There are many stories and old wives tales that state apple cider vinegar has other benefits, such as it bei able to heal jelly fish stings, kill lice and help with arthritis and joint pain

As there is not yet even enough evidence to conclude its full potential and benefits, it is important not to believe all advice you hear or read online. The reason for this article is to explain the proven benefits, all of which have been studied and have conclusive scientific research results. 

Apple cider vinegar will not perform in the same way on every individual, nor can it guarantee to perform all proven benefits on every user. The benefits and results will depend on your current health. 

=> Also have a look on our review of Omega XL for Joint Pain

Frequently Asked Questions (FAQs)

Who should not take apple cider vinegar?

People who regularly take insulin or diabetic medication in general, as well as those who take diuretic medication are among those excluded from consuming apple cider vinegar. It may dangerously lower their potassium and blood sugar levels.

Is it better to drink apple cider vinegar in the morning or at night?

There is no study that has supported any time of day as being the best time to take apple cider vinegar. However, nutritionists recommend drinking apple cider vinegar before meals for the best results.

Does apple cider vinegar reduce inflammation?

No scientific evidence supports the claim that apple cider vinegar is a good anti-inflammatory in humans. On the contrary, inappropriate use of the vinegar can even worsen inflammation.


Whilst there are many studies and user results of apple cider vinegar for various health concerns, that does not conclude that the product is the most effective as a natural healthcare medicine. Studies do prove that it can provide many health benefits such aiding weight loss, improving blood sugar levels and cholesterol, as well as having many other non health related uses. 

Currently, it is unclear as to whether the liquid or supplement version of the product has the best results. It may depend on the user or the type of health concern you are trying to target. 

It is safe to consume in moderation and has a century’s worth of historical information and science, but do not take that as a guarantee for it working or being the best option. Do take into consideration professional advice and/or other alternatives if the solution does not work the way you desired. 

If you enjoyed the list feel free to leave your favorite benefit you will try or have tried. Share the article and tips with your friends and family for others to benefit from its health properties. 

About The Author

1 thought on “11 Proven Health Benefits of Apple Cider Vinegar-Uses, Side Effects”

  1. Thank you for writing this informative article. There is a flaw in the article.In the section about potassium, it states that ACV does not contain vitamins and minerals, only potassium. In the section about hair, it states that ACV contains vitamins B & C.

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