Is Apple Cider Vinegar Healthy?

Wondering whether apple cider vinegar is really healthy? We have sorted it out for you! Discover how healthy it can be, which type is best to take, and the ideal daily amount of apple cider vinegar for you.

What exactly is apple cider vinegar?

To answer the question of whether apple cider vinegar is healthy or not, it is of course useful to know what it actually is. Apple cider vinegar is a natural product made from apples. So a healthy basis.

By fermenting apple juice from fresh pieces of pressed apple, the sugar in the apples is first converted into alcohol. This is converted into acid by adding air and acetic acid bacteria, ultimately creating acetic acid. The acetic acid gives the stuff its typical taste.

Researchers believe that acetic acid is what makes apple cider vinegar so healthy.

Apple cider vinegar contains a lot of fiber and potassium, magnesium, calcium and phosphorus. It also contains organic substances, such as chlorogenic acid, coumaric acid, gallagic acid and catechins. It is also rich in polyphenols. These bioactive compounds have antioxidant properties.

Apple cider vinegar is also called apple cider vinegar or apple cider vinegar (ACV).

And, is apple cider vinegar healthy (or not)?

Well, apples are the basis for apple cider vinegar and both the sugars and alcohol have been converted into acetic acid. Then apple cider vinegar must be healthy, we hear you think.

Perhaps it is not surprising that quite a few health benefits are attributed to (drinking) apple cider vinegar.

Before you stock up on gallons of this sour apple goodness, let’s first take a closer look at the often-mentioned health benefits of apple cider. Because the big question remains of course: is apple cider vinegar healthy or not?

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Apple cider vinegar is made from apples. Allowing apple juice to ferment ultimately produces acetic acid. This is probably the substance that makes apple cider vinegar healthy. Apple cider vinegar also contains healthy antioxidants.

What is apple cider vinegar good for?

As we mentioned, apple cider vinegar is said to have many health benefits. It would be good for your heart, melt fat like snow in the sun and also provide that oh-so-desired glow.

But are these claims true? We looked into each possible health benefit of apple cider vinegar.

It would detoxify

If we are to believe all kinds of influencers, two glasses of apple cider vinegar (diluted with water) every day is the ideal way to detoxify. This detox is not only healthy, but it also makes you slimmer, prettier and therefore ultimately happier. But is this correct?

It is of course true that it is important that your body can rid itself of waste products. But in principle Mother Earth does not need apple cider for that.

Your body has the kidneys and the liver for this purpose, which filter and excrete waste products resulting from metabolism and other potentially toxic substances from medicines or contaminants.

There is currently insufficient scientific evidence to support the statement that the acid from apple cider has a detoxifying effect.

You sometimes hear that apple cider vinegar is healthy because it cleanses the lymph nodes, but at the time of writing we cannot find sufficient evidence for this.

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The detoxifying effect of apple cider vinegar has not been scientifically proven.

Apple cider vinegar is said to be good for your cholesterol

Studies suggest that apple cider vinegar may help lower cholesterol and triglyceride (blood fat) levels in the blood. The chlorogenic acid in apple cider vinegar has been shown in animal studies to protect LDL cholesterol particles (yes, the ‘bad’ cholesterol) against oxidation.

If oxidized LDL cholesterol accumulates in the blood vessels, it can lead to arteriosclerosis (atherosclerosis). This is an important risk factor for the development of cardiovascular disease. Studies also show that apple cider vinegar can contribute to lower blood pressure. High blood pressure also increases the risk of cardiovascular disease.

Studies showing this effect have taken place on rodents. It cannot be said with certainty whether this can be translated one to one to people.

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Animal studies show that apple cider vinegar can lower cholesterol. Studies on humans are needed to show whether this effect also applies to us.

It would ensure stable blood sugar levels

A health benefit of apple cider vinegar that has been studied in humans is the possible effect of apple cider vinegar on blood sugar levels.

A number of studies indicate that apple cider vinegar may help control blood sugar levels after a high-carb meal.

A small study shows that vinegar can improve insulin sensitivity in people with type 2 diabetes or insulin resistance. With insulin resistance, your body is less sensitive to insulin.

It appears that acetic acid may have effects similar to the effects of the blood sugar lowering medications metformin and acarbose. This drug is used to treat type II diabetes [6]. There are also studies in which apple cider vinegar in combination with metformin appears to have positive effects.

The results of the small studies that exist are promising. More research is needed to show how healthy apple cider vinegar is for stable blood sugar.

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Small human studies show that apple cider vinegar can help keep blood sugar levels more stable after meals. The effects appear to be comparable to those of the blood sugar lowering drugs metformin and acarbose.

Apple cider vinegar is said to be good for digestion

Apple cider vinegar is said to be a panacea for fat burning. Apple cider vinegar is said to melt away a big belly without any effort on your part. Unfortunately, according to the Nutrition Center, there is no indication that apple cider vinegar is indeed a fat burner.

However, it could help with weight loss for several reasons. Apple cider vinegar would also ensure that you feel full for longer.

This way it can indirectly help you lose weight. You can read all about it in our article about apple cider vinegar and losing weight .

We mentioned earlier that apple cider vinegar is fermented. During fermentation, certain substances are converted by bacteria, fungi or yeasts. This changes the appearance, smell and/or acidity of a product.

This fermentation also increases the number of healthy bacteria in a product. It doesn’t sound good, but your intestines are happy with it. When these bacteria enter our intestines, they feed your intestinal bacteria.

In this way they contribute to a balanced intestinal flora. Healthy intestinal flora is essential for good digestion.

There are people who swear by apple cider vinegar for heartburn. Heartburn occurs when there is too little stomach acid in your stomach. Drinking diluted apple cider vinegar is said to help produce stomach acid, which reduces symptoms. We have not been able to find any scientific evidence for this.

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Acetic acid can contribute to healthy intestinal flora. This supports good digestion.

It would help against fatigue

Some swear by adding a tablespoon of apple cider vinegar to their daily glass of water for an energy boost. Apple cider vinegar contains amino acids that can in turn ensure that less lactic acid accumulates in your muscles during exercise. Accumulated lactic acid can make you feel tired.

However, you will not be able to get enough amino acids with a glass of apple cider vinegar alone. So you must also get enough protein through other foods.

The sour feeling you get when you drink a glass of water with apple cider vinegar in the morning will certainly wake you up straight away. So in that sense of the word we do support this statement.

We have not been able to find any hard scientific evidence that apple cider vinegar combats fatigue. But: if you take an energy drink every day and exchange it for apple cider vinegar, you are at least healthy. Energy drinks often contain a lot of sugar.

The light variant contains no sugar, but sweeteners. Some people get extra hungry there. Some people may also experience complaints from the large amount of caffeine.

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Due to the amino acids it contains, apple cider vinegar may reduce fatigue.

What about that antibacterial effect?

Apple cider vinegar has traditionally been used as a natural preservative because it is said to have a bactericidal effect. It is claimed that apple cider vinegar can kill pathogens.

The Old Testament and writings of Hippocrates already mention the use of apple cider vinegar to fight infections. Results from modern scientific research highlight the antibacterial and antifungal effects of ACV.

It is not yet entirely clear whether the results in the human body are the same as the results on bacteria in culture (as in the study).

Apple cider vinegar has been used in natural medicine for centuries. For example, gargling with diluted apple cider vinegar could soothe a sore throat. Apple cider vinegar also plays a starring role in disinfecting and caring for wounds or eczema.

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Apple cider vinegar has an antibacterial effect that has been scientifically proven. It is not yet entirely clear whether and how this is translated into the human body. Traditionally, apple cider vinegar has been used to preserve food, but also to heal wounds or soothe a sore throat.

And even cancer?

There is a lot of talk online about the anti-cancer effects that apple cider vinegar is said to have. Indeed, there are some studies where results suggest that vinegar may inhibit the growth of cancer cells [8].

It should be noted that this research was conducted on isolated cells (cell cultures) or on animals. As much as we would like to believe that apple cider vinegar helps against cancer, it is too early to make substantiated statements about this.

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Apple cider vinegar may inhibit the growth of cancer cells. We hope it turns out to be true, but more human research is needed to confirm this.

Which apple cider vinegar is the best?

If you want to take full advantage of the health benefits of apple cider vinegar, it is best to choose (organic) unfiltered apple cider vinegar. This is also called cloudy apple cider vinegar.

In cloudy apple cider vinegar, the so-called ‘mother’ is still present. This is the combination of bacteria and yeast that formed during fermentation.

If you look closely, you can see particles floating in cloudy apple cider vinegar. Doesn’t sound very fresh, but it is precisely these bacteria that are good for your intestinal flora. Cloudy apple cider vinegar is therefore the healthiest for the intestines.

How much apple cider vinegar per day?

Ok, so apple cider vinegar can have a positive effect on your well-being. But how much apple cider vinegar per day is healthy? In general, apple cider vinegar is drunk or used as a dressing in salads. Apple cider vinegar is used diluted. If you are going to drink it, it is best to dilute it with (lukewarm) water.

Take one to two teaspoons per glass. Too much apple cider vinegar can have side effects. Therefore, do not take more than two tablespoons of apple cider vinegar per day. If you are using apple cider for the first time, it is best to build up your use slowly. This way your body can get used to it.

Apple cider vinegar side effects

It’s not really a side effect, but apple cider vinegar can damage your tooth enamel. Therefore, it is best to drink apple cider with a (sustainable) straw.

A side effect of apple cider vinegar is that it can influence the effect of medications (such as certain ‘water pills’). Do you want to add apple cider vinegar to your diet, but are you taking medication? Always consult with your doctor.

If you have chronic kidney disease, it is also a good idea to check with your doctor. Your kidneys may have difficulty removing excess acid that may be caused by regularly drinking apple cider vinegar.

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If you want to use apple cider vinegar because it is healthy, it is better to use cloudy apple cider vinegar. This vinegar contains more healthy bacteria. Apple cider vinegar can affect the effect of some medications. It is better to take no more than two tablespoons of apple cider vinegar per day.

Apple cider vinegar healthy, conclusion

Apple cider vinegar is healthy, but it is certainly not a miracle cure. It can potentially lower bad cholesterol and your blood pressure and support your digestion. It would also be good for your skin and you could lose weight.

In our opinion, this is a case of ‘if it doesn’t do any harm, then it doesn’t do any harm’, which means you can’t really miss the point.