What Is Apple Cider Vinegar (ACV)?
Apple Cider Vinegar (ACV) is a type of vinegar made by fermenting crushed apples. It is widely used as a food preservative, salad dressing, and natural remedy across cultures. ACV contains a unique mix of bioactive compounds, including:
- Acetic acid – the main active component
- Flavonoids like gallic acid, catechin, caffeic acid, and ferulic acid
- Natural antioxidants and polyphenols
These elements give ACV its distinct tangy taste and potential health benefits.
Why Do We Need Apple Cider Vinegar?
Cardiovascular diseases (CVDs) remain the leading cause of early mortality globally. Key risk factors for CVDs include elevated cholesterol and high blood sugar. While medications and lifestyle changes are the primary treatment options, many are turning to natural remedies like ACV for added support.
Emerging clinical evidence suggests that ACV may help in:
- Regulating blood glucose
- Improving cholesterol profiles
- Supporting overall metabolic health
Uses and Benefits of Apple Cider Vinegar
A systematic review and meta-analysis of nine clinical trials investigated ACV’s effect on lipid profiles and glycemic markers in adults. Here's what the science shows:
✅ Blood Sugar Management
- Fasting plasma glucose (FPG) was reduced by ~8 mg/dL.
- Hemoglobin A1C (long-term blood sugar marker) showed a modest improvement.
- Best results were observed with >8 weeks of ACV use and in individuals with higher baseline glucose levels.
✅ Cholesterol Support
Significant reductions in:
- Total cholesterol (TC): ~6.06 mg/dL
- Triglycerides (TG): especially in type 2 diabetics
- Improvements in HDL (“good”) cholesterol levels were noted in non-diabetic participants.
✅ Other Notable Effects
- Potential support for insulin sensitivity
- Reduction in oxidative stress and inflammation (shown in animal studies)
- May promote weight management when combined with a calorie-restricted diet
How Much Should You Take?
The most effective dose in clinical studies was ≤15 mL per day (about 1 tablespoon), usually diluted in water. Doses above 15 mL/day didn’t necessarily yield greater benefits and might cause stomach discomfort.
Are There Any Side Effects?
ACV is generally safe when consumed in moderation. However, a few participants in the studies reported:
- Stomach burning
- Taste intolerance
To minimize side effects:
- Always dilute ACV before drinking.
- Avoid taking it on an empty stomach if you’re sensitive to acids.
Final Thoughts
Apple Cider Vinegar isn't a miracle cure—but based on clinical evidence, it can be a helpful dietary addition, especially for individuals looking to manage blood sugar and cholesterol naturally. As with any supplement, it’s best used as part of a holistic approach that includes a healthy diet and exercise.
📚 References
This blog is based on the research published in:
Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A.
The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials.
BMC Complement Altern Med. 2021;21:179.
https://doi.org/10.1186/s12906-021-03351-w