THE BASICS

Apple cider vinegar (ACV) has been used for centuries in both medicine and cooking. Nowadays, it is commonly used to pickle vegetables and fruits and prepare salad dressing, mustard, mayonnaise, and other condiments. Even though it is a useful ingredient for flavor and functional properties, its potential health benefits have led researchers to consider apple cider vinegar further.

ACV & POTENTIAL HEALTH BENEFITS

A majority of nutritional researchers are promoting the regular consumption of bioactive substances such as apple cider vinegar. Various scientific and lay publications have recorded the functional food properties of vinegar and a majority of people claim that it can relieve multiple health complaint. But you still may wonder what research has to say about it.

Evidence suggests that apple cider vinegar's functional therapeutic properties include blood pressure reduction, antibacterial activity, prevention of cardiovascular illnesses, reduced effects of diabetes, increased antioxidant activity and help with weight management.

WHAT'S ALL THE HYPE?

ACV supplements come from apples that have been crushed, distilled, and then fermented. The high levels of acetic acid and other ACV compounds are responsible for its presumed health benefits. Most ACV supplements tends to have unpleasant flavor and must be swallowed in one go, especially if you take shots of straight, undiluted ACV. However, if the size of some pill versions and the taste seems intimidating, you can get all the AVC benefits by taking gummies instead.

SCIENCE-BACKED BENEFITS OF APPLE CIDER VINEGAR

1. CARDIOVASCULAR BENEFITS

About one in every four deaths in the U.S. is caused by heart disease. With these alarming statistics, maintaining and improving your cardiovascular health should be top of mind for every American. As you search for a solution to help you live a longer, healthier life, don't overlook ACV supplements.

Several studies suggest that acetic acid from the apple cider vinegar can help reduce:

• hypercholesterolemia (high cholesterol) which contributes to heart disease
• hypertension (high blood pressure) which contributes to the hardening of arteries, stroke, and kidney failure
• hyperlipidemia (high levels of lipid in the blood) which contributes to heart attack and stroke

2. WEIGHT LOSS

In 2016, about 70% of the U.S. population was declared obese or overweight. If you have found yourself searching for a weight loss solution or maybe a friend uses apple cider gummies or capsules to help them lose weight, it could be time to give ACV a try.

Acetic acid in ACV gummies or capsules has been shown to minimize body fat and prevent the build-up of liver lipids. Some scientists believe that the brain absorbs the acetic acid, which leads to appetite suppression and, eventually (with regular use) weight loss.

Clinical trials reveal that participants who drank ACV shots daily for 12 weeks and maintained a restricted-calorie diet, significantly reduced their body mass index (BMI) and reduced their overall body weight.

3. INSULIN SENSITIVITY

Insulin is the hormone produced in your pancreas that balances your blood sugar levels after a meal. Blood sugar control is essential, especially for those with type 1 diabetes (those who don't have enough insulin) or those with type 2 diabetes (those with reduced sensitivity to insulin).

ACV can reduce fluctuations in both insulin and blood sugar levels.

According to a study published in the Journal of American Diabetes Association, taking apple cider vinegar can raise insulin sensitivity in those who have type 2 diabetes.

A similar study published in Diabetes Care, reported that Apple Cider Vinegar can reduce hyperglycemia in patients with type 1 diabetes.

4. PROMOTES POSITIVE GUT HEALTH

Apple Cider Vinegar is produced by fermenting apples. Just like other fermented foods, both ACV gummies and ACV capsules contain gut-friendly bacteria. Even though, in theory, there is the probable benefit of boosting your probiotic intake using ACV, researchers have yet to confirm it. Vinegar drawn from fruits is also said to have antioxidants, particularly plant-based antioxidants called polyphenols.

The polyphenols are broken down in your body; then, they are turned into food for beneficial bacteria, consequently allowing the good bacteria to thrive in the gut.

Additionally, ACV can help clean and detoxify your gut, which can help you flush out build-up and get the sluggish gut moving more efficiently again.

5. DIGESTIVE SUPPORT

Even though you can take ACV supplements with or without food, it is recommended to take them before meals to help your digestion and make sure food goes through your gastrointestinal tract smoothly. People with low stomach acidity can use apple cider vinegar to raise their stomach acid levels and ACV can also prevent bloating and gas (the culprits of slow digestion).  

6. CLEAR SKIN & STRONG HAIR

ACV can be extremely helpful for those with acne, eczema and dry skin (if used topically).

Generally, the skin is slightly acidic, and using ACV can help rebalance the natural pH levels of your skin and improve your protective skin barrier called the epidermis. On the contrary, using alkaline soaps and cleansers can irritate eczema and make symptoms worse.

Some people have also claimed that ACV reduces dandruff and adds volume and shine to their hair.

7. HIGH ACETIC ACID LEVELS WITH ESSENTIAL VITAMINS & MINERALS

ACV has a number of health-boosting properties such as folic acid, pantothenic acid, Vitamin C, niacin, and vitamins B1, B2 & B6. ACV also contains a small amount of minerals like calcium, potassium, phosphorus, magnesium, iron, and sodium. These are helpful because they help build strong bones, keep the muscles & nervous system working properly and help your body stay healthy.

THE BOTTOM LINE

Overall, Apple cider vinegar gummies and capsules are 100% safe and have great potential in future research. However, like any supplements, you should not replace a healthy lifestyle with ACV. Apple cider vinegar has several benefits for our bodies as long as you maintain healthy exercise practices and manage your caloric intake.

CAUTIONS & SPECIAL PRECAUTIONS

• Breastfeeding and pregnant women should avoid using this supplement.
• People taking diabetes medication should consult their doctor before use, because it can lower blood sugar levels.
• Those taking diuretic drugs should also consult a health professional before use.
• People taking potassium supplements or potassium rich foods should avoid ACV, because ACV can decrease potassium levels in the body.