Is Apple Cider Vinegar Good for Us?

Published by Ginger Hultin, MS RDN CSO

Ever wonder if all those too-good-to-be-true-sounding claims about apple cider vinegar (ACV) are true? Let’s break down the research! ACV is created from ripe, high-sugar apples that have undergone a fermentation process to convert the sugar to alcohol and then to acetic acid.
Many of the health benefits of ACV are linked to the “mother” — a combination of yeast, probiotics, and enzymes created during the fermentation process. The “mother” is the cloud-like glob in the bottom of the bottle of many ACV bottles on the market.

ACV has long been considered a cure-all in some traditional medicine circles, but it might not be all that you think it is regarding your health and could actually be harmful when consumed in high amounts. There is little evidence supporting many of the claims, but it does have some potential health benefits worth noting.

Here are a few of the potential health benefits of ACV that are being explored:

Weight loss, a lower BMI, or a decrease in hip circumference (when combined with a calorie-restricted diet)
Reduced triglyceride levels (again when ACV is used in the diet with other changes)
Exhibits antimicrobial effects on common bacteria like E. coli, S. aureus, and C. albicans
Can contain live bacteria (if it has the “mother”) — fermented foods may support gut microbiome health which can have far-reaching effects for mood and immunity.

Potential Negatives of Apple Cider Vinegar

It’s important to also mention some of the health and safety concerns associated with ACV. The high acidity may cause tooth erosion with high amounts of intake and may also be irritating to those with acid reflux or other gastrointestinal issues. It can interact with several common medications including diabetes medication and insulin. Be sure to talk to your doctor before using ACV therapeutically. For your salad dressing though? It’s almost always okay in common culinary quantities.
Another topic definitely worth noting is that no solid evidence supports ACV is effective against COVID-19, despite some claims you may see on social media. Consider proven, evidence-based prevention methods for preventing and treating this virus, as opposed to ACV or other unproven natural remedies.

Apple Cider Vinegar Studies

A majority of the studies exploring the health benefits of ACV have focused on its effects on blood sugar levels and weight loss. However, these studies have been short-term, had a small study population, or been completed on animals, not humans. There is some interesting preliminary research on its potential for lowering high blood sugar and high cholesterol and reducing body weight as concluded in a recent study. Overall, more research is needed to understand both the benefits and concerns associated with ACV.

Takeaways for Apple Cider Vinegar and Health

ACV, when consumed as part of a balanced diet in normal amounts found in food, is likely not harmful and could even potentially benefit your health. In the kitchen, ACV is commonly incorporated into salad dressings or marinades. It is also used when jarring and pickling foods due to its antibacterial properties that can prevent food from spoiling. Adding an acid to food can brighten the flavors so there are many uses for ACV in the kitchen.

While ACV has some positive benefits — great in the kitchen, anti-microbial properties, and is a healthful fermented food — it may not live up to the health claims many people make. My advice is to keep it in your salad dressing but to not over consume it on its own or drinking it in large quantities.

Resources
Kausar, S., Humayun, A., Ahmed, Z., Arshad Abbas, M., & Tahir, A. (2019). Effect of Apple Cider Vinegar on Glycemic Control, Hyperlipidemia and Control on Body Weight in Type 2 Diabetes Patients. International Journal of Medical Research & Health Sciences, 8(5), 59–74.
Khezri, S. S., Saidpour, A., Hosseinzadeh, N., & Amiri, Z. (2018, February 9). Beneficial effects of apple cider vinegar on weight management, visceral adiposity index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. Journal of Functional Foods.
McDonald IV, E. M. D. I. V. (2018, August 23). Debunking the health benefits of Apple Cider Vinegar. UChicago Medicine.

Ginger Hultin, MS RDN CSO

Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.