Apple cider vinegar is fermented apple juice that has many cooking and medical applications. Its key ingredient, acetic acid, makes it antimicrobial in nature. Hippocrates used it to disinfect wounds some 2,000 years ago. Besides this, it may also be used for reducing weight, treating skin infections, managing blood sugar level, and reducing serum cholesterol.
Apple cider vinegar has a strong taste and smell. People who find drinking difficult due to its taste may find apple cider vinegar capsules helpful. They have vinegar in powder form and may produce the same effects as the liquid vinegar does.
Below are the scientifically proven health benefits of apple cider vinegar. They indicate how the supplement may also help you boost your health.
What is apple cider vinegar?
Apple cider vinegar is the apple juice that has been fermented two times. Initially, apples are crushed and mixed with yeast and sugar. Yeast and natural bacteria ferment the apple and convert its juice into alcohol. During the second fermentation process, alcohol is converted into acetic acid which is actually the apple cider vinegar.
You can find it in the market in two forms; pasteurized apple cider vinegar and unpasteurized apple cider vinegar. The pasteurized form lacks intact enzymes while the unpasteurized form is raw and contains natural bacteria and yeast. They give it a cloudy appearance and are called “the mother.”
It has many culinary applications but people have also been using it as a folk remedy for years. It lasts for a long time and there is no need to refrigerate it. Apple cider vinegar has 5% acidity and its smell is very strong. [1] People drink it due to its numerous health benefits. However, you can also have an apple cider vinegar supplement if you do not like its strong smell and taste. Its supplements come in different forms such as apple cider vinegar capsules and pills, etc.
Nutritional value of apple cider vinegar
If you check the nutritional value of apple cider vinegar, it does not have a significant amount of essential nutrients like proteins, fats, vitamins, minerals, etc. Its key ingredient is acetic acid which has several health benefits. The raw form of vinegar contains natural probiotics which are good for your gut health and immune system.
Possible health benefits of taking apple cider vinegar capsules
Apple cider vinegar has been studied largely but there is only a little research done on the apple cider vinegar supplement. The benefits described here are of the apple cider vinegar which is the main ingredient of apple cider vinegar capsules.
Apple Cider Vinegar can help with the weight loss
Apple cider vinegar is beneficial for people looking for weight loss ways. There can be different reasons how it helps with weight loss. One of them is that eating or drinking it can make you feel full. It means you will eat less than you usually do which may result in weight loss.
In one study, participants took vinegar and high carb meals. Vinegar made them feel full and reduced their appetite. As a result, they ate 200 to 275 fewer calories compared to what they used to eat. [2]
In another human-based study, 175 obese people took apple cider vinegar for three months. At the end of the research, they were found to have less body weight and body fat mass. [3] Researchers stated that taking 15 ml apple cider vinegar caused a 1.2 kg reduction in body weight. And 30 ml apple cider vinegar caused a 1.7 kg reduction in body weight.
Even though these studies show that apple cider vinegar can reduce body weight, keep in mind you will have to bring lifestyle changes and eat a healthy diet for long-term results.
Overall, apple cider vinegar can help people lose weight by increasing the feeling of fullness and reducing blood sugar. If you are looking for ways to reduce weight then talk to your doctor about apple cider vinegar capsules. Choose a reliable brand of apple cider supplement if your doctor suggests that this option is safe for you.
Apple Cider Vinegar may help manage type 2 diabetes
Type 2 diabetes is a health condition in which either your body produces an insufficient amount of insulin or your body cells become resistant to insulin. Several human-based studies prove that apple cider vinegar can help manage the blood sugar level in healthy as well as diabetic people.
Healthy people can also enjoy the benefits of keeping their blood sugar level normal. Experts believe that the intake of higher sugar can lead to chronic disease including diabetes. The best way to maintain sugar is by decreasing the intake of sugar and eating fewer carbs. If you still fail to manage sugar, then the apple cider vinegar supplement may help.
In one study, diabetic patients were given vinegar with high carb meals. Researchers found that it significantly reduced blood sugar level by improving insulin sensitivity by 19% to 34%. [4] Another piece of evidence showed that diabetic people who consumed 2 tablespoons of apple cider vinegar with a piece of cheese before sleeping at night had 4% less fasting blood sugar compared to the control group who consumed cheese with water. [5]
These studies prove the effectiveness of vinegar and the apple cider supplement. If you take medications to lower your blood sugar levels and are planning to start taking apple cider vinegar capsules too then it is highly recommended to first ask your doctor if it is right for your condition or not.
Apple Cider Vinegar may improve risk factors for heart disease
According to the WHO, heart disease and heart stroke are the leading causes of death worldwide. Many risk factors contribute to heart issues. Improving these factors can actually improve your heart health. The common risk factors are high cholesterol levels, high blood pressure for longer durations, and the formation of blood clots in arteries.
Some studies prove that taking apple cider vinegar may help improve heart risks. Most of these studies were conducted on lab animals and not on humans. Therefore, it is yet not clear how effective apple cider vinegar is for the human heart.
One study that was conducted on rats found that vinegar reduces high blood pressure. [6] As mentioned above high blood pressure is one of the risk factors of heart diseases, so taking the apple cider supplement could help the person keep the blood pressure normal.
Another animal study showed that vinegar reduced serum triglyceride and cholesterol level in rats that ate a high-cholesterol diet. [7] These animal studies show vinegar is good for improving heart risk factors in rats. The same cannot be said about humans unless more experiments are not performed.
Apple Cider Vinegar May reduce inflammation
Some people believe that taking apple cider vinegar can help with inflammatory conditions like ankylosing spondylitis and rheumatoid arthritis. However, research has not been done to prove the effectiveness of vinegar for these health issues. One possibility of apple cider vinegar’s ability to reduce symptoms of these illnesses is that it may decrease inflammation. As raw apple cider vinegar has natural bacteria, so taking it in moderation can improve gut health which further reduces inflammation.
It may also improve gastrointestinal symptoms in people suffering from these health conditions. If you are dealing with any inflammatory diseases and are planning to take apple cider vinegar capsules, it is better to first take your doctor’s advice.
Other benefits of apple cider vinegar
Apple Cider Vinegar may keep skin healthy
People commonly use diluted apple cider vinegar for some skin conditions due to its effectiveness. Human skin is slightly acidic in nature. This pH creates a protective skin barrier and any fluctuation in it can cause skin issues. Apple cider vinegar is also acidic so applying its diluted form topically on the skin can bring the disturbed pH back to normal. [8]
Some people suffering from skin conditions like acne and eczema add diluted apple cider vinegar in their face wash. Since vinegar has anti-bacterial properties, it may help with reducing eczema flare-ups and acne. However, undiluted vinegar should not be applied directly to the skin, especially if your skin is already damaged. It may make the condition worse.
May act as a natural disinfectant
Do you know that the father of modern science, Hippocrates, applied vinegar on wounds to clean them thoroughly around 2,000 years ago? The long history of vinegar’s use as a disinfectant indicates that vinegar does work against pathogens including fungi, bacteria, and yeast. [9]
People also use it as a food preservative because it prevents the growth of bacteria like E. coli. [10] If you are not very fond of using artificial preservatives then this natural liquid may help you protect food from spoilage.
Dose of apple cider vinegar capsules
Most studies are done on apple cider vinegar liquid and not its capsules. Therefore, there is no evidence-based recommended dosage. Different manufacturers produce apple cider vinegar capsules of varying concentration. Follow the instructions provided by manufacturers. Taking more than the recommended amount can lead to side effects.
ICON apple cider vinegar capsules are non-GMO and offer 1,000 mg per serving (2 capsules). Its bottle contains 180 total capsules and has a reasonable price. If you do not like the strong smell and taste of vinegar then these apple cider vinegar capsules may help you improve your health.
Are there any side effects of the apple cider vinegar supplement?
Generally, the apple cider vinegar supplement is safe to use for healthy people. You should still consult with your doctor before adding it to your regimen. Consider the following points before taking apple cider vinegar capsules.
Pregnancy
The effects of apple cider vinegar supplement on pregnant and breastfeeding mothers are not clear. Yet, it is best to look for its alternatives if you really want to take apple cider vinegar.
Interference with other medications
Apple cider vinegar is diuretic in nature. So, if you are already taking a diuretic then avoid taking apple cider vinegar capsules as the effect of both medicines can combine and affect the body negatively. You should also not take apple cider vinegar supplement if you are taking medicines that reduce the level of potassium. Examples of such medications are insulin and digoxin.
Sensitive stomach
People who have sensitive stomachs may feel nausea after taking any sort of vinegar including apple cider vinegar. If you too feel it after taking apple cider vinegar capsules then discuss the issue with your doctor. He may recommend a better alternative.
Summing up the benefits of Apple Cider Vinegar
Apple cider vinegar has long been used as a folk remedy. Its key component acetic acid can help manage several health conditions. As an apple cider vinegar supplement has the same compound, it may also have the same effect and help you tackle above mentioned health issues. It is best to take your doctor’s advice before taking any apple cider vinegar supplement.
References:
- Varieties, production, composition and health benefits of vinegars: A review - PubMed (nih.gov)
- Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects | European Journal of Clinical Nutrition (nature.com)
- Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese S (tandfonline.com)
- Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes | Diabetes Care (diabetesjournals.org)
- Vinegar Ingestion at Bedtime Moderates Waking Glucose Concentrations in Adults With Well-Controlled Type 2 Diabetes | Diabetes Care (diabetesjournals.org)
- Vinegar decreases blood pressure by down-regulating AT1R expression via the AMPK/PGC-1α/PPARγ pathway in spontaneously hypertensive rats - PubMed (nih.gov)
- Dietary acetic acid reduces serum cholesterol and triacylglycerols in rats fed a cholesterol-rich diet - PubMed (nih.gov)
- Application of Topical Acids Improves Atopic Dermatitis in Murine Model by Enhancement of Skin Barrier Functions Regardless of the Origin of Acids (nih.gov)
- Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression (nih.gov)
- Antimicrobial effects of vinegar against norovirus and Escherichia coli in the traditional Korean vinegared green laver (Enteromorpha intestinalis) salad during refrigerated storage - PubMed (nih.gov)