The Main Benefits Of Apple Cider Vinegar Science Fact-Checked

Introduction

Apple cider vinegar (ACV) has been hailed as a health elixir for centuries, offering a range of potential benefits. From aiding digestion to promoting healthy skin and weight management, ACV has gained popularity as a natural remedy. But what makes it so beneficial, and how should you incorporate it into your routine?

In this blog, we’ll explore the main health benefits of apple cider vinegar, discuss how to take it regularly and touch on potential side effects to keep in mind. 

Is apple cider vinegar good for you? Four key health benefits explained

Apple cider vinegar uses know no bounds, helping you nourish your body from the inside out. To give you greater insight into why incorporating ACV into your daily routine may be a good idea, we’ve listed four apple cider vinegar benefits below:

1. Improved digestion

Does apple cider vinegar help digestion? Absolutely. Apple cider vinegar is widely recognised for its positive impact on digestion. Its acetic acid content can stimulate the production of stomach acid, which aids in breaking down food more effectively. This can help alleviate common digestion issues like bloating, indigestion and acid reflux. 

When unfiltered, ACV also contains probiotics, promoting gut health and supporting a balanced microbiome. A happy gut is crucial for maintaining your body’s immunity and improving your mood and overall well-being. 

For many individuals with irritable bowel syndrome (IBS), ACV helps maintain regular bowel movements. ACV is a natural alternative to promoting smoother digestion and acts as a mild laxative, providing fantastic support to the good bacteria in your gut. 

2. Clearer skin 

ACV's antimicrobial and anti-inflammatory properties make it a popular choice for skin health. Many people with oily or combination skin use diluted ACV as a cleanser or toner to cleanse the skin from bacteria and dirt. It can also balance the skin’s pH levels, which may help prevent breakouts and promote a smoother complexion. However, always dilute it to avoid irritation or damage to the skin barrier. 

A good rule of thumb is 1/4 cup warm water to 1 tablespoon of apple cider vinegar. How many ml is in a tablespoon? Approximately 15 ml, so ensure you measure your ACV accurately before application. 

Beyond acne, another benefit of apple cider vinegar for the skin is its ability to reduce the appearance of dark spots and scars over time when used consistently in a diluted form. Its natural exfoliating properties can help slough away dead skin cells, revealing brighter and healthier skin. ACV’s antibacterial qualities can minimise bacteria buildup on the skin, creating a healthier surface for a radiant glow.

3. Reducing cholesterol and blood sugar levels

Research suggests that ACV may help lower high cholesterol (LDL) and triglyceride levels while increasing good cholesterol (HDL). This could contribute to improved heart health. Studies indicate that incorporating ACV into a heart-healthy lifestyle can reduce cardiovascular diseases by improving lipid profiles and lowering blood pressure over time.

ACV has also been linked to helping maintain lower blood sugars as it slows the absorption of sugar into the bloodstream, making it a potential ally for those managing diabetes or insulin resistance.  

4. Weight loss support 

Apple cider vinegar for weight loss is also well known among health enthusiasts due to its ability to help you feel “full” and reduce appetite. Acetic acid has been shown in some studies to reduce fat storage and improve metabolism. While it’s not a magic solution, incorporating ACV into a healthy diet and exercise routine may support weight management goals.

Five potential side effects of regular apple cider vinegar use

While apple cider vinegar offers numerous benefits, excessive use can lead to side effects, including:

• Tooth enamel erosion — The acidity of ACV can weaken enamel over time. To protect your teeth, use a straw and rinse your mouth with water after consumption.
• Digestive discomfort — High doses of ACV may cause nausea or upset stomach in some individuals.
• Skin irritation — When applied topically, undiluted ACV can burn or irritate the skin. Always dilute it before use.
• Low potassium levels — Prolonged excessive consumption of ACV has been linked to reduced potassium levels, which can negatively impact muscle and heart health.
• Interactions with medications — ACV may interact with diuretics, insulin or other medications. If you’re taking any medications, always consult a healthcare professional before adding ACV to your routine.

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Whether you’re looking to improve your gut health, manage weight or achieve glowing skin, ACV is a worthy consideration for maintaining a balanced lifestyle. However, before taking any supplement, researching and understanding proper use are crucial to avoid potential side effects.

Medical Certificates Australia is a trusted medical certificate provider for over 65,000 Australians. We also aim to be a leading resource for all things health and well-being, from providing common cold remedies to exploring the latest trends in medicine tech.