Apple cider vinegar (ACV) is made from fermented apple juice. It contains probiotics, enzymes, and minerals that offer many health benefits, such as improving fat burning and digestion, suppressing hunger, balancing blood sugar, and enhancing the health of your gut. As you will soon see, there are many benefits of using apple cider vinegar for your health.
After crushing apples to extract the juice, there are two fermentation stages. In the first stage, the natural sugars are converted into alcohol by yeast. In the second stage, the bacteria convert the alcohol into acetic acid, the main compound in apple cider vinegar that gives it a tangy, sour taste with enzymes and probiotics. ACV contains 5% acetic acid, and this mother tincture is responsible for most of its health benefits.
Apple cider vinegar has a history dating back thousands of years to Hippocrates, the father of modern medicine. He used it in many of his remedies. It was also used in the Civil War and World War I to treat wounds on the battlefield.
Here are the nine benefits of apple cider vinegar for your health:
- Supports weight loss and fat burning. The acetic acid in ACV may help suppress appetite and improve metabolism. ACV activates the GLP-1 hormone that increases fullness and curbs appetite. Ozempic does this same thing by mimicking a hormone called glucagon-like peptide-1 (GLP-1). GLP-1 slows down digestion, reduces hunger, and signals the body to feel full sooner.
GLP-1 (glucagon-like peptide-1) levels can be naturally increased by consuming a balanced diet rich in fiber, protein, and healthy fats, as well as through regular physical activity and stress management techniques. Foods like whole grains, fruits, vegetables, lean proteins (fish, chicken, beans), and healthy fats (avocado, nuts, olive oil) promote GLP-1 secretion.
The best appetite suppressant for me was having Covid. Both times, I completely lost the urge to eat. And both times, I lost 10 pounds. After seeing my weight loss, some friends begged to get Covid! The body’s immune response to the virus involves the release of inflammatory cytokines that can negatively impact appetite regulation and lead to a lack of hunger or desire to eat. But I also wondered if this stimulated my body to make more GLP-1.
A 2022 study review found that participants experienced appetite suppression for about 120 minutes after a meal when consuming ACV with the meal. A randomized, double-blind, placebo-controlled study in 2024 found improved metabolic functions and weight loss after the use of 3 tablespoons of ACV daily for 12 weeks.
Let’s be honest here. There is no substitute for daily exercise, whole food, nutrient-dense diet filled with fiber, and an overall healthy lifestyle. And here’s one more bit of information. Did you know that high insulin blocks fat burning?
- Improves insulin sensitivity. This is one of the main reasons I started using ACV. I‘ve tended toward blood sugar issues since the age of 16. Did you know that approximately 50% of American adults struggle with diabetes or prediabetes. So I’m not the only one.
A 2019 study looked at the effects of ACV on people with high cholesterol and diabetes. Those taking the ACV had better blood sugar levels, A1C levels, and lower oxidative stress and inflammation levels than those who did not take the ACV. A 2007 study done on type 1 diabetic patients showed that ACV delayed gastric emptying at a significant level, thereby lowering blood sugar levels.
- Improves digestion. ACV stimulates stomach acid and the production of other digestive juices. It may also improve the acidity of the stomach in those with low stomach acid levels. We need our stomachs to have high acidity levels to break down foods and improve the absorption of nutrients. When people have low stomach acid levels, they tend to have constipation, diarrhea, heartburn, bloating, gas, and food sensitivities.
A 2007 study done of type 1 diabetic patients showed that ACV delayed gastric emptying at a significant levels thereby lowering blood sugar levels.
My naturopathic doctor at my cancer center recommended that I take one tablespoon of ACV in 4 ounces of water before each meal to improve digestion. It’s also important to rinse your mouth after doing this to prevent the decay of your tooth enamel.
- Supports a healthy gut microbiome. Did you know that apple cider vinegar is a powerful antimicrobial? This makes it beneficial for food spoilage. It also supports the good bacteria in your gut and counts as a serving of probiotics. It’s the fermentation that supports a healthy microbiome.
We know that all disease begins in the gut, and nurturing a healthy gut is key to a healthy life. Due to the advice of Dr. Jordan Rubin, I now eat three probiotic foods each day. My AVC tonic drink in the am counts as one of these foods. And a link to the video on this drink will be referenced below.
- May relieve allergy symptoms. I first heard this from a Clemson student. She saw I was having issues with my allergies, and she told me she had a natural cure to help with that. “Simply take one tablespoon of ACV in water several times a day,” she said. Well, I took her advice and I’ve been doing it during my allergy season ever since. Although not proven in research, accordingtoadancedneuropathy.com, the ACV reduces the production of mucus, a common side effect of airborne allergies. It also cleans the lymphatic system, which is responsible for fighting infections. So yes, ACV might help you prevent a sinus infection. Reducing inflammation always makes allergy attacks more manageable.
- May reduce neuropathy in chemotherapy patients. Apple cider vinegar contains vitamins and minerals including potassium, magnesium, phosphorus, and calcium, which are all essential for nerve health. My naturopathic doctor at the cancer center told me to soak my feet in a solution of half warm water and half ACV for 30 minutes when experiencing neuropathy. And it did help. Soaking in ACV provides relief by reducing inflammation and improving circulation.
- May reduce total cholesterol and LDL cholesterol. One study found that people who consumed 1 tablespoon of ACV per day for 8 weeks had lower total cholesterol and LDL cholesterol. A 2021 meta-analysis also suggested a link between apple cider vinegar consumption and a reduction in total cholesterol, which was most pronounced in people with Type 2 diabetes and those who drank up to 15 mL/day for more than eight weeks. A 2023 study found people with Type 2 diabetes who consumed 30 mL/day for eight weeks and who were encouraged to follow a healthy diet lowered both “bad” LDL cholesterol and total cholesterol more than people who just received encouragement to follow a healthy diet. A meta-analysis study found that ACV consumption significantly reduced serum total cholesterol. All I can say is that it worked for us when we needed it. While trying to qualify for a reasonable life insurance rate, we had to get our cholesterol levels within certain limits. We tried the ACV and we made it by the hair of our chinny chin chins! But we’re not research–just a case study! That was the first time I’d ever heard the word, apple cider vinegar.
- May help remove warts. If you soak a cotton ball in ACV and place it on a wart with a band aid or tape to secure for 24 hours for several days, that wart may be gone in 7 -15 days.
- Helps with detox and may reduce a fever. You can use ACV in a detox bath alone or with Epsom Salt. About one cup will do. This bath will reduce inflammation and help to detox your body. It can also reduce a fever by drawing the heat out of your body and replacing lost minerals due to the fever. Just don’t get it in your eyes!
It just takes a tablespoon before meals to get the desired improvements and possible weight loss. Some people use the liquid. We use Bragg’s Apple Cider Vinegar with the Mother Tincture. It can be bought in a gallon jug for detox and neuropathy. Due to the tangy flavor, some people prefer the ACV capsules. Make sure it says “raw, unfiltered, and with the Mother Tincture.” It’s the mother tincture that gives it a murky appearance and provides much of the benefit.
As with all things, there are some cautions. Apple cider vinegar may not be good for those with chronic kidney disease. It can also irritate the throat and esophagus is not properly diluted at one tablespoon to 4 ounces of water or tea. It may interact with certain medications such as diuretics and certain diabetes drugs. But 1-2 tablespoons daily is generally not likely to cause issues.
What have you used apple cider vinegar for?
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Nine Benefits of Apple Cider Vinegar for Your Health
Related Video:
My Healthy Tonic to Start Your Day
For Your Health,
Ginny
Ginny Dent Brant is a speaker and writer who grew up in the halls of power in Washington, DC. She has battled cancer, ministered around the world, and served on the front lines of American culture as a counselor, educator, wellness advocate, and adjunct professor. Brant’s award-winning book, Finding True Freedom: From the White House to the World, was endorsed by Chuck Colson and featured in many TV and media interviews. Unleash Your God-Given Healing: Eight Steps to Prevent and Survive Cancer was released in May 2020 after her journey with cancer and was recently awarded the First Place Golden Scrolls Award for Memoirs, a finalist in Serious Writers Book of the Decade, and Second Place in both Selah Awards for Memoirs and Director’s Choice Award for Nonfiction at the Blue Ridge Mountain Christian Writer’s Conference. It recently received the Christian Authors Network’s (CAN) Gold Award for Excellence in Marketing for reaching 62.5 million people with a message of cancer prevention and survival. It was written with commentary from an oncologist and was featured on CBN’s Healthy Living Show, Atlanta Live, and CTN’s Homekeepers along with over 75 media outlets. Learn more and cancer and wellness prevention blog and book information at www.ginnybrant.com. Ginny is on YouTube
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***** This content is strictly the opinion of Ginny Brant and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Ginny Brant nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. *****
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