Discover the Power of Apple Cider Vinegar for Health

Apple cider vinegar (ACV) has become a miracle solution in recent years, thanks to its rising popularity on social media platforms like TikTok, where millions of users are exploring its health benefits. According to a report, Google searches for ACV have increased by 5000 per cent in the last month, with a beauty editor even calling it a modern renaissance of natural remedies. Despite all the fuss, experts suggest that more research is necessary to fully understand its effects.

This liquid is produced through the fermentation of apples and water, creating acetic acid along with small amounts of various nutrients. Many people take a swig in the morning, believing it helps with promoting healthy cholesterol and stabilizing blood glucose levels. While drinking it may be beneficial, consuming concentrated shots can erode tooth enamel and irritate the esophagus or food pipe, leading to potential side effects.

To safely enjoy ACV, it is best to limit intake to 15 milliliters (ml) per day—equivalent to a tablespoon—as recommended by a Trusted Source. Always dilute it in a tall glass of water to reduce risks. If you want to make it at home, combining apples, sugar, and water can create your own natural mixture without added preservatives.

First of all: what is apple cider vinegar?

Apple cider vinegar (ACV) is a type of vinegar made through a two-step fermentation process. It starts with crushed apples mixed with yeast and sugar, which undergo first fermentation, turning carbohydrates into alcohol. During the second fermentation, bacteria convert the alcohol into acetic acid, giving ACV its signature acidity and sour taste.

The best ACV is raw and unfiltered, containing the mother—a cloudy mix of bacteria and probiotics that supports gut health. According to expert advice, naturopathic professionals like Simoné Laubscher from Rejuv recommend ACV formulas for their probiotic power and potential health benefits, especially for digestion, weight management, and overall wellbeing.

ACV fits well into a diet rich in fermented foods like yoghurt, kimchi, kombucha, and sauerkraut. A 2021 study suggests it may improve blood sugar levels, aid immune response, and reduce inflammation. Whether taken as ACV shots, diluted in water, or added to fruit juice, it is commercially available in stores or can be made at home using natural ingredients like spices—such as ginger, turmeric, and cinnamon—or sweeteners like honey and maple syrup.

Why I like apple cider vinegar

Apple cider vinegar (ACV) has become a must-have in my daily routine. It’s a wonder ingredient that supports overall wellness. Every morning, I start my day by taking ACV mixed with water—this simple habit helps me feel more energised and ready for the day. According to Artah Health founder and nutritionist Rhian Stephenson, ACV fits perfectly into a healthy food plan and can bring balance to the digestive system.

I’ve found that ACV helps manage hunger levels throughout the day. Whether it’s before lunch, dinner, or when I’m tempted by snacking, a diluted shot of apple cider vinegar curbs cravings and keeps me from falling into a terrible diet trap. It’s especially useful when digesting starchy or sugar-laden meals, as it supports digestion and may help reduce bloating. Laubscher even recommends consuming 1-2 tablespoons (15-30ml) mixed with water to prevent erosion of tooth enamel—a key point for long-term use.

A 2024 study published in BMJ Nutrition, Prevention & Health found that clinically overweight and obese participants who took 10ml daily of vinegar experienced lower BMI, improved cholesterol levels, and lost an average of 15 pounds. I personally avoid ingesting ACV neat to protect my oesophagus and prefer to mix it with water, especially first thing in the day. Thus far, this small but powerful ingredient has made a big difference in how I feel and function.

What are the benefits of ACV?

Apple Cider Vinegar (ACV) is widely known for its many health benefits, which are supported by research and personal experiences. One major advantage is its potential to improve cholesterol levels and manage blood glucose. A 2021 review that analyzed nine studies found that ACV may help reduce blood lipid levels, which plays a key role in reducing the risk of cardiovascular diseases. This is especially important for those struggling with high cholesterol and glucose problems, as these factors contribute significantly to premature death.

Additionally, ACV has shown promise as a natural remedy against bacterial infections, thanks to its antimicrobial effects. Studies from 2018 suggest that it may help fight harmful bacteria like Escherichia coli, Staphylococcus aureus, and Candida albicans. While these findings are mostly from animal and test-tube studies, some experts believe ACV could be a good alternative to traditional antibiotics for immunity boosting and infection prevention. However, it’s important to approach its use with caution, as more research is needed to fully understand its effects on humans.

Another benefit of ACV is its potential for weight loss. A 2009 clinical trial found that daily consumption of ACV—ranging from 15 ml to 30 ml—led to a reduction in body weight and belly fat in some participants. While the effects were modest, the research suggests that incorporating ACV into a healthy diet may help reduce waist circumference and promote overall healthier body composition.

Is it better to take apple cider vinegar in the morning?

Many people have used apple cider vinegar for centuries as a natural remedy to support health. Recent research suggests that taking it in the morning can be beneficial for energy levels and metabolism. A study involving participants showed that consuming it before meals could have a positive effect on weight loss. Some even find it helps fuel their body, making it easier to stay active throughout the day. Taking apple cider vinegar twice a day, in the morning and evening, might improve health factors like digestion and metabolism. While placebo drinks were also tested, the results of apple cider vinegar stood out as the supplementing drink that had real benefits. Exercise and rest also play important roles, but adding this simple drink can help maximize the results.