Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and natural medicine. It may have some health benefits. However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.

Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.

Some people believe the mother is responsible for most of its health benefits, although no studies currently support this. While apple cider vinegar does not contain many vitamins or minerals, quality brands may contain some amino acids and antioxidants 1.

Apple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid, which is a main active ingredient in vinegar and may be responsible for its health benefits.

Vinegar can help kill pathogens, including some strains of bacteria 2 , 3. People have traditionally used vinegar for cleaning and disinfecting , treating nail fungus, lice , warts , and ear infections. Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2, years ago.

Vinegar is also a food preservative. Studies show it inhibits bacteria like E. coli from growing in and spoiling food 3 , 4. The main substance in vinegar — acetic acid — can kill harmful bacteria or prevent them from multiplying.

It has a history of use as a disinfectant and natural preservative. To date, one of the most convincing applications of vinegar is helping treat type 2 diabetes. Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin 5.

However, people without diabetes can also benefit from keeping their blood sugar levels in the typical range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases 6. The most effective and healthful way to regulate blood sugar levels is to eat a balanced diet low in refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.

A clinical trial suggests apple vinegar consumption may have beneficial effects on the glycemic index and oxidative stress in individuals with diabetes and dyslipidemia 7.

A review of clinical trials found that ACV consumption may benefit glycemic status in adults. Other human studies determined that vinegar may improve insulin function and lower blood sugar levels after meals 9 , Apple cider vinegar is generally recognized as safe.

Apple cider vinegar has shown promise in improving insulin sensitivity and helping lower blood sugar responses after meals. Perhaps surprisingly, studies show that vinegar could help people lose weight.

Several human studies show that vinegar can increase feelings of fullness. This can lead to eating fewer calories and losing weight. One review of research noted that in short-term studies, when participants consumed apple cider vinegar with a meal containing solid foods, they experienced appetite suppression for minutes after the meal.

They also snacked less for 3 to 24 hours after consuming the apple cider vinegar However, the longer-term studies they reviewed showed no relationship between apple cider vinegar and appetite suppression That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight.

Long-term weight loss is created by adopting helpful and supportive diet and lifestyle habits. Overall, apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels. Apple cider vinegar only contains about three calories per tablespoon, which is very low.

Some studies suggest that vinegar can increase feelings of fullness and help you eat fewer calories, which may lead to weight loss. Heart disease is one of the leading causes of death Research suggests that vinegar could possibly improve some of them. A review of studies in both humans and animals noted that apple cider vinegar may potentially benefit levels of high-density lipoprotein, low-density lipoprotein, triglycerides, and total cholesterol A review of research in humans found that apple cider vinegar may benefit total cholesterol levels 8.

But both reviews pointed to limitations in the quality and size of research available to support these claims. Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol, and blood pressure. However, there is no strong evidence that it leads to a reduced risk of heart disease in humans.

Some people use apple cider vinegar as a common remedy for skin conditions like dry skin and eczema. The skin is naturally slightly acidic. But it may be less acidic in people with eczema. On the other hand, alkaline soaps and cleansers could irritate eczema, prompting a flare-up Given its antibacterial properties, diluted apple cider vinegar could, in theory, help prevent skin infections linked to eczema and other skin conditions.

Some people use diluted apple cider vinegar in a face wash or toner. The idea is that it can kill bacteria and prevent spots. However, one study of 22 people with eczema reported that apple cider vinegar soaks did not improve the skin barrier and caused skin irritation Talk with a doctor before trying new remedies, especially on damaged skin.

Avoid applying undiluted vinegar to the skin, as it can cause burns. Apple cider vinegar is naturally acidic and has antimicrobial properties. This means it could help improve the skin barrier and prevent infections in theory. But more studies are needed to know how safe and effective this remedy is.

The best way to incorporate apple cider vinegar into your diet is to use it in cooking. Some people also like to dilute it in water and drink it as a beverage.

Standard dosages range from 1—2 teaspoons 5—10 mL to 1—2 tablespoons 15—30 mL per day mixed in a large glass of water. Too much vinegar can cause harmful side effects , including tooth enamel erosion and potential drug interactions.

Read more about the correct dosage of apple cider vinegar here. A common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons 10—30 mL per day, either used in cooking or mixed in a glass of water.

Many websites and natural healthcare proponents claim that apple cider vinegar has exceptional health benefits, including boosting energy and treating disease. That said, some studies suggest it may offer some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.

It also has various other non-health—related uses , including as a natural hair conditioner, skin care product, and cleaning agent. Read this article in Spanish. I acquired toenail fungus when I was in the Air Force.

I started warm foot soaks with half apple cider vinegar and half water. It works, if one stays persistent with the foot soaks and include the hand soaks. The first time one tries it, have a little foot brush to scrape off all of the dead skin: feet and hands become as smooth as a baby's bottom.

The toenail soaks work. Check with your dentist if you are concerned. Yes, it would seem that apple cider vinegar does have some benefits to your health. Studies have shown this storecupboard staple may help to aid weight loss, reduce your calorie intake and even reduce waist size, as well as lowering blood sugar and insulin levels after eating carbohydrates.

Although more studies are needed, apple cider vinegar is also believed to help keep cholesterol levels down.

More research is needed but it would be fair to consider this a healthy ingredient. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector.

Find out more at urbanwellness. All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider.

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