Apple Cider Vinegar

What it is

Apple cider vinegar (ACV) is fermented apple juice whose main active component is acetic acid, popularly used for blood sugar control and weight loss. Acetic acid may slow gastric emptying and modestly blunt the rise in blood sugar after a carbohydrate meal. Human evidence is limited and comes mostly from small, short trials.

Benefits

Small trials using about 15-30 mL/day (1-2 tablespoons) diluted in water with meals have reported modest reductions in fasting blood glucose and small weight changes over 8-12 weeks. The effects are inconsistent and the overall evidence is weak.

When to take it

Always dilute 15-30 mL in a glass of water and take it shortly before or with a carbohydrate-containing meal; use a straw, then rinse the mouth and wait about 30 minutes before brushing to protect enamel.

Side effects

Its acidity can erode tooth enamel and irritate the throat and esophagus, especially if taken undiluted, and it may cause nausea or worsen reflux. It can lower potassium and may add to the blood-sugar-lowering or potassium effects of insulin, diabetes drugs, and diuretics, so caution is needed with those medications.

Sources

• Effects of apple cider vinegar on glycemic control and insulin sensitivity in type 2 diabetes: a GRADE-assessed dose-response meta-analysis - PMC
• Apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial - PMC

Products containing Apple Cider Vinegar

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