What are the Benefits and Harms of Apple Cider Vinegar?

There are many benefits of apple cider vinegar as you can see below. However, we should also pay attention to the points that we need to pay attention to when using it. Read on for more information.

Does apple cider vinegar have any benefits?

The benefits of apple cider vinegar have been known for a long time and that is why it is a popular home remedy. People have used it for centuries in cooking and medicine. While many people claim it can alleviate a wide variety of health complaints, you may wonder what the evidence-based scientific research says.

Apple cider vinegar has several healthy properties, including antimicrobial and antioxidant effects. What’s more, evidence shows that apple cider vinegar may provide health benefits such as aiding weight loss, lowering cholesterol, lowering blood sugar levels and improving diabetes symptoms.

What are the benefits of apple cider vinegar?

Here are the benefits of apple cider vinegar:

1- Rich in healthy substances

The first item among the benefits of apple cider vinegar is related to the healthy ingredients in it.

Apple cider vinegar is made in a two-step process. First, the producer exposes the crushed apples to yeast, which ferments the sugars and turns them into alcohol. They then add bacteria to further ferment the alcohol, turning it into acetic acid, the main active compound in vinegar.

Acetic acid gives vinegar its strong sour smell and taste. Researchers believe that this acid is responsible for the health benefits of apple cider vinegar. Apple cider vinegar contains 5-6% acetic acid.

Organic, unfiltered apple cider vinegar also contains a valuable ingredient of protein, enzymes and friendly bacteria that gives the product a cloudy appearance.

Some people believe that this valuable ingredient is responsible for many of the health benefits of apple cider vinegar, although there are currently no studies to support this.

While apple cider vinegar does not contain many vitamins or minerals, it does offer a small amount of potassium. Quality brands also contain some amino acids and antioxidants.


Apple cider vinegar is obtained by fermenting apple sugar. This turns them into acetic acid, which is the main active ingredient in vinegar and may be responsible for its health benefits.

2- May help kill harmful bacteria

The benefits and harms of apple cider vinegar are also effective against bacteria. Vinegar can help kill pathogens, including bacteria.

People have traditionally used vinegar to clean and disinfect, treat nail fungus, lice, warts, and ear infections.

Read More  What is a Low Carb Diet? How is it done?

Hippocrates, the father of modern medicine, recognized the benefits of apple cider vinegar and used it more than 2000 years ago to clean wounds.

Vinegar is also a food preservative, and research shows that it inhibits the growth and spoilage of bacteria such as E. coli in food.

If you’re looking for a natural way to preserve your food, apple cider vinegar can help.

Anecdotal reports also suggest that diluted apple cider vinegar may help with acne when applied to the skin, but there doesn’t seem to be any strong research to confirm this.


Acetic acid, the main ingredient in vinegar, can kill harmful bacteria or prevent them from multiplying. Apple cider vinegar also has a history of use as a disinfectant and natural preservative.

3- May help lower high blood sugar and manage diabetes

Among the benefits of apple cider vinegar is that it is good for diabetes.

Type 2 diabetes is a condition caused by high blood sugar levels or the inability to produce insulin, caused by insulin resistance.

However, people who do not have diabetes can also benefit from keeping their blood sugar levels in the normal range, as some researchers believe that high blood sugar levels are the main cause of aging and various chronic diseases.

The most effective and healthiest way to keep blood sugar levels under control is to avoid refined carbohydrates and sugar, but apple cider vinegar may also have a beneficial effect.

Studies show that vinegar provides the following benefits for blood sugar and insulin levels:

  • A small study investigating the benefits of apple cider vinegar suggests that vinegar can increase insulin sensitivity by 19-34% during a high-carb meal, significantly lowering blood sugar and insulin response.
  • In a small study in 5 healthy people, vinegar lowered blood sugar by 31.4% after eating 50 grams of white bread.
  • A small study in people with diabetes found that consuming 2 tablespoons of apple cider vinegar before bed reduced fasting blood sugar the next morning by 4%.
  • Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals.

The National Centers for Complementary and Integrative Health (NCCIH) say it is crucial that people do not replace medical treatment with unproven health products.

If you are currently taking blood sugar lowering medications, you should always consult your doctor before taking any type of vinegar or anything else.


Apple cider vinegar has shown great promise in improving insulin sensitivity and helping to lower blood sugar responses after meals.

4- It can help to lose excess weight

The benefits of apple cider vinegar can also aid weight loss. Perhaps surprisingly, research shows that vinegar can help overweight people lose weight.

Several studies in humans show that vinegar can increase the feeling of fullness. This can cause you to consume fewer calories and lose weight.

For example, according to a study examining the benefits of apple cider vinegar, taking vinegar with a high-carb meal caused participants to consume 200-275 fewer calories for the rest of the day, resulting in an increased feeling of fullness.

Also, a study in 175 people with obesity showed that daily consumption of apple cider vinegar resulted in reduced belly fat and weight loss.

Read More  What Are the Benefits and Harms of Rosehip?

However, it should be noted that this study lasted for 3 months, so the actual effects on body weight seem rather modest.

Also, simply adding or removing individual foods or ingredients from your diet rarely has a noticeable effect on your weight. What causes long-term weight loss is your eating habits or lifestyle.

Overall, apple cider vinegar may contribute to weight loss by increasing satiety, lowering blood sugar and lowering insulin levels.

Apple cider vinegar contains only about three calories per tablespoon, which is pretty low.


Studies show that vinegar can increase feelings of fullness, help you eat fewer calories, which can lead to weight loss.

Related article: What to do to lose weight fast?

5- Improved heart health in animal studies

The benefits of apple cider vinegar also contribute to heart health.

Heart disease is one of the leading causes of death, and several biological factors are linked to your risk of heart disease. Studies show that vinegar can improve a few of these risk factors, but most of the research has been done in animals.

Animal studies show that apple cider vinegar lowers cholesterol and triglyceride levels, as well as several other heart disease risk factors.

Some studies in rats have also shown that vinegar lowers blood pressure, a major risk factor for heart disease and kidney problems.

However, there is no solid evidence that vinegar benefits heart health in humans. Researchers need to do more work before coming to a strong conclusion.


Various animal studies have shown that apple cider vinegar can reduce blood triglycerides, cholesterol, and blood pressure. However, there is no strong evidence that it leads to a reduced risk of heart disease in humans.

6- It can be good for skin problems

The benefits of apple cider vinegar can also be good for skin problems. Apple cider vinegar is a widely used product for a variety of skin conditions, including dry skin and eczema.

Skin is naturally slightly acidic. Using topical apple cider vinegar can help rebalance the skin’s natural pH, improving the protective skin barrier.

On the other hand, alkaline soaps and cleansers can irritate eczema and make symptoms worse.

Given its antibacterial properties, apple cider vinegar could, in theory, help prevent skin infections due to eczema and other skin conditions.

Some people also use apple cider vinegar when cleaning. The idea is that apple cider vinegar can kill bacteria and remove stains. This is an important ingredient among the benefits of apple cider vinegar.

However, in a study of 22 people with eczema investigating the benefits of apple cider vinegar, it was reported that apple cider vinegar with added water did not improve the skin barrier and caused skin irritation.

It is absolutely necessary to see a doctor before trying new solutions, especially for damaged skin.


Apple cider vinegar is naturally acidic and has antimicrobial properties. This means it can help improve the skin barrier and prevent infections. However, more studies are needed to know how safe and effective this remedy is.

7- May help improve digestion

The benefits of apple cider vinegar also improve our digestive health. Like other fermented foods, unpasteurized apple cider vinegar contains healthy bacteria. These are gut-friendly bacteria that help keep your digestive system working properly.

Read More  What are the Benefits and Harms of Lemon?

Apple cider vinegar can provide relief for those with stomach problems such as indigestion or heartburn . This is because it neutralizes stomach acid, while the acetic acid in it fights harmful bacteria.


Apple cider vinegar can contribute to the improvement of various digestive problems due to what it contains.

8- Supports the immune system

Diseases are easier to prevent than to treat. Therefore, protecting your immune system means you are more likely to prevent illness and infections. This is where the healthy bacteria in raw apple cider vinegar come into play. Various studies examining the benefits of apple cider vinegar have found that healthy bacteria can help you recover more quickly if you get sick.


Apple cider vinegar can help protect you from diseases by boosting your immune system.

9- May help improve the condition of your hair

If you have dry, brittle hair or an itchy scalp, replacing your regular shampoo with a bottle of unfiltered apple cider vinegar can give you nicer hair.

Studies examining the benefits of apple cider vinegar for hair have found that using shampoos containing alkaline leads to hair breakage and dryness.

The acetic acid in apple cider vinegar is thought to help fight dry hair and scalp by lowering the pH of our hair.

Also, raw apple cider vinegar is antimicrobial, which means it can help control itchy scalp bacteria.


It is thought that the acetic acid in apple cider vinegar may help improve hair health.

Is apple cider vinegar harmful?

Because of its high acidity, drinking too much apple cider vinegar can damage your teeth, hurt your throat, and upset your stomach. The following can be said about the harms or side effects of apple cider vinegar:

  • While some research is promising, there’s little to prove that drinking apple cider vinegar helps you lose weight.
  • Apple cider vinegar can cause your potassium levels to drop too low. Your muscles and nerves need this nutrient to function properly.
  • Another study on people with type 1 diabetes found that apple cider vinegar slowed the rate at which food and liquids move from your stomach to your intestines. Slow digestion makes it harder to control your blood sugar levels.
  • Apple cider vinegar may cause some medicines to not work properly. These include diabetes and heart disease medications, as well as diuretics and laxatives.
  • Finally, not everyone may like its strong taste.

In short, apple cider vinegar probably won’t harm you. It does not contain calories and adds flavor to the dish. You can try apple cider vinegar as it has benefits. But it should not be forgotten that there is no miraculous cure.

As a result

Many websites and natural health advocates claim that apple cider vinegar has extraordinary health benefits, such as boosting energy and curing illness. suggests that it may provide some benefits. Apple cider vinegar appears to be safe as long as you don’t take it in excessive amounts.

It also has a variety of uses, including as a natural conditioner, skin care product, and cleanser.

Related Posts

Leave a Reply

Your email address will not be published.