Apple cider vinegar (ACV) is a variety of vinegar produced through the fermentation of apple juice.

Wow, Apple cider vinegar is an absolute must-have for salads or a daily tonic for those who are 'in the know'! And guess what? It's gaining even more recognition, thanks to academic research proving that this delicious vinegar is not just a condiment, but so much more!

Health Benefits of Apple Cider Vinegar

A systematic review of clinical trials was published in 2021 citing that ACV has the ability to lower fasting plasma glucose (FBG) - a marker used and defined by the World Health Organisation (WHO) for diabetes type 2 diagnosis - and to lower blood lipid levels. (1)

Furthermore in 2022, a meta-analysis showed that consumption of ACV has a favourable effect in decreasing some Cardio Metabolic Syndrome (CMS) risk factors including FBG, Haemoglobin HbA1c – (a blood test that measures a person's average blood sugar level over the past two to three months. It's also known as a glycated haemoglobin test), and total cholesterol. (2)

ACV has also been shown to reduce the impact of indigestion including gastrointestinal reflux, postprandial bloating, and abdominal pain. Some case studies have shown that in as little as a week, people experience improvement in gastric symptoms through daily ACV consumption. (3)

In one small study in 2024, 120 overweight and obese individuals were given varying amounts of ACV each day over a 12 week period. They found that ACV intake was associated with significant reductions in anthropometric variables (weight, body mass index, waist/hip circumferences and body fat ratio), blood glucose, triglyceride and cholesterol levels. (4)

What does this mean?

It’s great news for ACV drinkers! The 34 clinical trials in the above studies found significant evidence that drinking ACV every day can help lower your risk of diabetes type 2 and lower cholesterol levels.

Furthermore, the naturopathic approach to gastric upset or dyspepsia is a effective alternative to over the counter medications.

ACV could be a promising anti obesity supplement that does not produce any side effects.

Effective Strategies for Incorporating Apple Cider Vinegar into Your Daily Routine

-          As a shot, with one tablespoon diluted in water before your main meal of the day

-          Mixed with olive oil as a salad dressing

-          One to two tablespoons added to liven up sauces, stews or marinades

Experience the advantages of incorporating Apple Cider Vinegar into your daily routine.

References

1 Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther. 2021 Jun 29;21(1):179. doi: 10.1186/s12906-021-03351-w. PMID: 34187442; PMCID: PMC8243436.

2 Tehrani SD, Keshani M, Rouhani MH, Moallem SA, Bagherniya M, Sahebkar A. The effects of apple cider vinegar on cardiometabolic risk factors: A systematic review and meta-analysis of clinical trials. Curr Med Chem. 2023 Aug 22. doi: 10.2174/0929867331666230822102021. Epub ahead of print. PMID: 37608660.

3 Pistoia JC, Chandler L. Naturopathic Approach to Functional Dyspepsia: A Case Report. Integr Med (Encinitas). 2021 Oct;20(5):32-36. PMID: 34803538; PMCID: PMC8594970.

4 Abou-Khalil R, Andary J, El-Hayek E. Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study. BMJ Nutr Prev Health. 2024 Mar 12;7(1):61-67. doi: 10.1136/bmjnph-2023-000823. PMID: 38966098; PMCID: PMC11221284.