The Surprising Benefits and Dangers of Apple Cider Vinegar

Its peppy aroma and sour taste has again driven Apple Cider Vinegar into a spotlight of optimism as both a natural skin improvement and weight loss aid.

How Does Apple Cider Vinegar Reduce Skin Spots?

Due to its polyatomic content, which includes the antimicrobial acetic acid, apple cider vinegar is the perfect natural sought-after skin elixir that can reduce the pathogens on the skin, eliminate blemishes and infections, and bring about a more even and bright tone, thanks to the acidity of the vinegar that helps restore the natural pH of the skin.

Acetic acid is a widely known preservative and anti-microbial agent, which can help kill harmful bacteria on your skin.

It also helps to maintain a more acidic value, which is closer to the skin’s actual acidity and acts as a natural toner,’ explains Fozouni.

Adds dermatologist Amy Wechsler, MD: ‘It can be useful for people with yeast conditions such as Candida, because the acidity of the vinegar is relatively the same as the pH of healthy skin.’

However, Fozouni recommends using it only in a diluted manner to avoid irritation to the skin. ‘Apple cider vinegar is not meant to be applied directly with 100 per cent concentration to the skin, especially to sensitive skin,’ she says.

Does Apple Cider Vinegar Help with Weight Loss

Apple cider vinegar helps with weight loss by making you feel full.

Acetic acid, its active ingredient, is said to slow down the speed with which your stomach empties after a meal, thereby curbing appetite.

It can also enhance the sensitivity of insulin in your body, which helps to keep your blood sugar levels under control and reduce hunger spikes at unexpected times.

Some studies have reported modest weight loss when apple cider vinegar is combined with a healthy diet and exercise routine.

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You can typically lose weight by mixing a tablespoon of vinegar in a glass of warm water and drinking it either in the morning or before meals, while being careful not to develop stomach or intestinal upset.

Apple cider vinegar offers some promising paths to better health, by boosting skin health and possibly weight management – if you can swallow it – though, as with anything holistic, it seems prudent to ensure it’s a supplement to a lifestyle that also includes a balanced diet and physical activity to achieve maximum results.

Health Benefits of Apple Cider Vinegar

There are numerous reports of health benefits for apple cider vinegar which some include:

*antimicrobial properties which may cause bactericidal cell death.

*antioxidant such as in the case of vitamins and polyphenols in types of vinegars may defend against oxidative stress.

*antidiabetic effect where by the outcome may improve insulin sensitivity.

* disinfectant for wounds.

* food sanitiser which has shown to have a mean reduction in e-coli.

* weight loss by increasing the sensation of fullness.

* anti-tumour effect in Japanese rice vinegar.

Several clinical reports reveal insufficient data In significant positive benefits in weight loss, cholesterol and heart disease.

Data safety has not been defined in pregnancy or lactation.

The anti-tumour effect on Japanese rice vinegar, namely Kurosu, inhibited the proliferation of tested cancer cells in a dose dependant manner.

Acetic acid in vinegar may prevent digestion of complex carbs by either accelerating gastric emptying or by increasing the uptake of glucose by tissues, resulting in reduced blood glucose levels.

Potential Side Effects of Apple Cider Vinegar

1. If you have any chronic diseases or consume any prescription medications, consult your GP first. 
2. Medications that may be counter active include digoxin,warfarin and certain diuretics.
3. May worsen symptoms of diabetes, indigestion and nausea.
4. Highly acidic - may cause damage to the oesophagus and tooth enamel. Recommended to dilute.
5. Excessive amounts, >250mls per day, over several years may affect potassium and osteoporosis.
6. Limit your intake, start slow.
7. Multiple reports of chemical skin burn when applied as a topical application that is more often to occur with an occlusive dressing.
8. Minimise tooth erosion by diluting with water and drink through a straw. Rinse mouth after ingesting apple cider vinegar and wait 30 minutes before brushing your teeth.

Information sourced from:

Anderson S, Gonzalez LA, Jasbi P, Johnston CS. Evidence That Daily Vinegar Ingestion May Contribute to Erosive Tooth Wear in Adults. J Med Food. 2021 Aug;24(8):894-896. doi: 10.1089/jmf.2020.0108. Epub 2020 Dec 9. PMID: 33297831.

Budak. N.H, Aykin.E, Seydim.A.C, Greene.A.K, Zeynep.B, Guzel-Seydim. 2014.

Leiva.C. 2018.

Saper.R.B, Eisenberg.D.M, Phillips.R.S. 2014.

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