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The medically proven benefits of Apple Cider Vinegar

Apple cider vinegar has been used in cooking and medicine for centuries with people claiming it relieves a wide range of health complaints, but does research support this?

Evidence suggests it may offer health benefits, such as lowering blood sugar levels, aiding weight loss, reducing cholesterol and improving diabetes with its many antimicrobial and antioxidant properties.

In this blog I will look at 6 of the proven health benefits of regular consumption of Apple Cider Vinegar

1. High in healthy substances

Researchers believe the acetic acid (which gives vinegar its strong sour smell and flavour), is responsible for apple cider vinegar’s health benefits. Cider vinegars are 5–6% acetic acid.

Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that gives the product a murky appearance. Many believe this is responsible for most of its health benefits.

Apple cider vinegar also contains a small amount of potassium and some amino acids and antioxidants.

2. Can help kill harmful bacteria

Vinegar can help kill pathogens, including bacteria.

People have traditionally been using vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections for over 2000 years.

Apple cider vinegar can also help with food preservation.

Anecdotal reports also suggest that diluted apple cider vinegar can help with acne when applied to the skin.

3. May help lower blood sugar levels and manage diabetes

The most convincing use of vinegar is helping treat type 2 diabetes, characterised by high blood sugar levels caused by insulin resistance or the inability to produce insulin.

However, people without diabetes can also benefit from keeping their blood sugar levels in the normal range.

Research suggests that vinegar offers the following benefits for blood sugar and insulin levels:

  • A study suggests vinegar may improve insulin sensitivity by 19–34% with a high carb meal, also significantly lowering blood sugar levels and insulin response.

  • In a small study of 5 healthy people, vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread.

  • Research of people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning.

  • Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals.

4. May aid weight loss

Apple Cider Vinegar has also been proven to help people lose weight, as it can increase feelings of fullness, leading to eating fewer calories. According to one study, it caused participants to eat 200–275 fewer calories throughout the rest of the day.

Another study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss. Taking 1 tablespoon per day led to a loss of 1.2 kg and 2 tablespoons led to a loss of 1.7 kg (over a 3 month period).

Apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.

5. May boost skin health

Apple cider vinegar is a common remedy for skin conditions such as dry skin and eczema.

The skin is naturally slightly acidic. Using topical apple cider vinegar can help rebalance the natural pH of the skin, therefore improving the protective skin barrier.

Alkaline soaps and cleansers can irritate eczema, making symptoms worse.

The antibacterial properties in apple cider vinegar can, in theory, help prevent skin infections linked to eczema and other skin problems.

Diluted apple cider vinegar in a face wash or toner is often used as it is thought to kill bacteria and prevent spots.


A common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons per day, either used in cooking or mixed in a glass of water.

Apple Cider Vinegar boasts many health benefits, though there is not a lot of research to support all the claims. Although, some studies suggest it kills bacteria, lowers blood sugar levels and promotes weight loss.

If you have any doubts about the above information or wish to book an appointment to see what else you can do to improve your health, please visit today.

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