Apple Cider Vinegar – 23 Research Backed Benefits

By Chantelle Zakariasen, republished with kind permission from Wake Up World


Apple Cider Vinegar

Apple cider vinegar has a plethora of useful and medicinal properties. There have been resources written on all the amazing benefits that apple cider vinegar has regarding multiple physical ailments as well as cleaning and DIY purposes. Apple cider vinegar is a cheap and effective multi-purpose cleaner, you can add it to your water, tea and salad dressings for a refreshing zing and capitalize on the multiple health benefits you’ll be receiving.

Why All The Fuss Over Apple Cider Vinegar?

The word vinegar translates to vin aigre, is French for “sour wine”. The medicinal uses of vinegar date way back to when it was discovered in 5000 BC by a courtier in Babylonia.

MD’s during the 18th century used it as a multi purpose treatment for ailments like dropsy, stomach ache and even for managing diabetes (1).

Columbus had barrels of apple cider vinegar on his ships to prevent scurvy. Apple cider vinegar was used during the civil war to disinfect wounds, and Japanese Samurais drank it for strength and power.

Hippocrates used vinegar to treat seventeen different conditions (2), ranging from ulcers to fractures.

Apple cider vinegar comes loaded with vitamins, minerals, and amino acids. Its various enzymes help with digestion and 1 Tbs equals just 3 calories.

1. Cleaning  

Apple cider vinegar combined with 2 parts water makes an effective natural disinfectant solution for all surfaces (3).

It’s amazingly affordable compared to commercial natural cleaning products and the smell is really pleasant, you could add a few drops of thieves oil and have a great antibacterial spray for counter tops, bathroom, kitchen and carpet deodorizer.

2. Hair Rinse

There’s a new hair craze on the rise and it relies on the simple method of using baking soda as a shampoo and apple cider vinegar as a conditioning hair rinse.

Instead of spending loads on junk free shampoos and conditioners, this “no poo” (short for shampoo, not the other stuff) method  of hair care works really well and makes your hair super soft.

Thanks to the pH balancing effects that apple cider vinegar has, anecdotal reports claim it can add shine, softness and break down build up from other hair products.

3. Dandruff and Thinning Hair  

The high acidity and powerful enzyme in apple cider vinegar kill the bacteria responsible for dandruff and hair loss, bottle bacilli, and stimulates our hair natural oils to secrete more effectively and moisturize our scalps better.  I also recommend using coconut oil for a dry scalp treatment.

Saturate the scalp with apple cider vinegar and let it sit for a few hours if you can, use the same treatment for thinning hair and itchy scalp (4).

4. Pets  

Apple cider vinegar is a great remedy for repelling fleas from your dogs skin, it’s totally safe to use so you don’t have to worry about your pet getting sick from licking afterwards.

It works on pets the same way that it works on humans, re-establishing the proper acid mantle of the skin to repel microbes and other pests.

You can also add apple cider vinegar to your pets food to keep a healthy pH balance in their gut and to prevent allergies, deter parasites, ringworm, ticks, fungus and other microbes from invading.

A 50 lb. dog would get about 2 tsp per day with food, and if you wanted to use apple cider vinegar externally you could mix it 50:50 with water and put it in a spray bottle, saturating the dogs coat once per day (5).

5. Skin Toner

Most skin care products are on the alkaline side of the pH scale, some people try everything for their skin problems but nothing seems to work! The issue is most products are harming the acid mantle, a protective layer on our skin.

Apple cider vinegar is great because its acidity is closer to the natural pH of our skin, which keeps the acid mantle intact to do its job, protecting against germs and foreign bacteria which can be perpetuating the skin problem.

If you want to try apple cider vinegar as a toner, just combine one part apple cider vinegar with two to three parts water, you’ll want to add more water for very sensitive skin.

Apply this concoction to your face after cleansing and allow it to absorb into your skin.

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6. Detoxifying

In a world filled with so many toxins, we should all be taking precautionary measures by incorporating protective foods into our diets. We’ve discussed many of the sources of toxins in previous articles so we won’t be overly redundant in this article.

The unique acids in apple cider vinegar bind to toxins and allow us to release them more effectively.

You can also utilize the medicine of apple cider vinegar by adding a cup to a hot bath with some epsom salts, to kickstart your lymphatic system into releasing toxins (6).

7. Allergies and Congestion

Not only does apple cider vinegar help  break up mucous, it also has a natural anti-histamine effect.

Whether your suffering from seasonal allergies, environmental or pet related, apple cider vinegar can lessen the sneezy, wheezy, uncomfortable symptoms (7).

8. Candida (Yeast)

If you aren’t familiar with candida overgrowth, consider yourself lucky. Yeast overgrowth leads to low energy, poor digestion, canker sores, and other uncomfortable symptoms.

Candida overgrowth occurs often when a person has a poor diet, high in refined sugar and carbohydrates, and it can take over when the gut flora compromised by antibiotic use or birth control.

Apple cider vinegar may effectively reduce Candida. You can also look at lemon water as a possible solution when treating Candida.

It works by helping promote better digestion and an acid/ alkaline balance more aligned with promoting healthy bacteria to once again thrive in the gut (8).

Vinegar has been used since time eternal as a cure for foot fungus and is great for killing molds.

Since yeast is a fungus it makes sense that apple cider vinegar would help in keeping the parasite at bay, even though to date there hasn’t been any specific  analysis of apple cider vinegar directly as a candida killer.

9. Reduces Heart Burn and Acid Reflux  

One of the most common health complaints people have is heart burn. It’s a symptom of the SAD (Standard American Diet) lifestyle because acid reflux only occurs when we’re depleted in hydrochloric acid (HcL).

Stomach acid is the first line of defense against microbes, but when the stomach pH isn’t low enough, pathogens may grow around the esophageal sphincter and paralyze the muscle, allowing food to relay back up the esophagus (9).

Taking a Tbs of raw apple cider vinegar with each meal ensures that the stomach acid will be acidic enough to do its job in making sure to kill off harmful microbes and start the process of digestion (10).

10. Effective in Treating High Cholesterol  

There has yet to be a study done on effects of ACV on humans with high cholesterol but a study in 2006 found rats fed apple cider vinegar for 19 days had drastic reduction in total cholesterol and triglyceride levels (11).

There’s also an antioxidant called chlorogenic acid present in apple cider vinegar which has been found to LDL cholesterol particles from becoming oxidized (12).

11. Antiglycemic Effect

Plenty of human studies have been done on the effect vinegar has on insulin response and blood glucose levels after a meal (13). I think it’s important that everyone understands what insulin is and does in our bodies. Insulin plays a critical role in the way our body uses food. The primary function is decreasing the concentration of glucose (sugar) in your blood stream.

Every time you eat your body begins to break down the food into glucose, which goes into your blood stream. Your pancreas reacts to the surge in glucose by releasing insulin which cleans the the sugar from your blood. A portion of the glucose runs through the liver where it’s converted to glycogen to be used by your muscles.

Any left over glucose converts into fatty acids stored in fat cells as an energy source later. Our bodies crave sugar, and so much of what we buy in the grocery store has added sugar as a result [editor’s note: 80% of supermarket items contain added sugar].

Many are developing a resistance to insulin which means sugar stays in the blood stream, which is not a good thing. This can develop into diabetes and permanent health damages.

Vinegar also has the effect of suppressing the appetite and increasing feeling of satiety. (14)

Apple cider vinegar may also lower the glycemic response to starchy carbohydrates (15).

12.  Preventative

Cancer is devastating and debilitating, almost all of us have loved ones who have been affected by this heinous disease. There’s so much research in the realm of cancer prevention, a healthy diet and lifestyle are of the utmost importance.

The acetic acid present in apple cider vinegar has been found in a number of cell and animal studies to have anti-tumor properties (16).  We are in no way claiming that apple cider vinegar is a cure for cancer or tumors, ongoing  research and testing is a step in the right direction.

The amazing thing is that we can incorporate disease preventing foods like this one easily into our daily regimen, there are no harmful side effects, and no risk of overdose, so why not?

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13. Improves Digestion

Apple Cider Vinegar in its raw form is an excellent digestive tonic, it’s so rich in living enzymes that help to break food down to its bare components, making it far easier to assimilate.

As I mentioned before it’s an important source of acid which enables the first step of digestion to work effectively, stirring up those digestive juices helps immensely with the rest of the digestive processes.

The acetic acid present in apple cider vinegar has also been shown to help with mineral absorption, enabling us to get the most out of the foods we eat (17).

14. Prevents Muscle Fatigue After Exercise  

Muscle fatigue can often be a symptom of mineral and electrolyte depletion. To make sure the body has ample electrolyte stores take a Tbs of apple cider vinegar with water before a workout. The natural pH of our bodies when it’s in balance creates an environment where elimination of excess lactic acid in the muscles easily occurs, this stasis also plays a crucial role in oxygenating our bodies during exercise (18).

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15. Bad Breath

Halitosis, it’s embarrassing and can be a sign of a deeper problem but one remedy for bad breath is – you guessed it – ACV.

A folk remedy that many people claim has merit is to gargle with 1/2 Tbs raw apple cider vinegar diluted in water for 30 seconds, twice per day (19). Some say it also helps to whiten teeth and remove stains.

16. Body Odor  

Again with the pH, apple cider vinegar helps control excessive body odor by regulating the pH of the skin, something most commercial deodorants and perfumes can’t claim (20).

For foot odor as well as fungal problems, even just a 10 minute soak once a week can keep bad smells in check.

To use apple cider vinegar as a deodorant simply wipe each armpit with a soaked cotton ball daily.

17. Preserving Food

Vinegar’s use as a preservative agent dates back to 5000 BC when it was first discovered. People soon recognized that this magical substance could allow them to store food for longer periods.

The same rules apply today, saving some of the bounty when our favorite foods are in season is a great way to eat organic local food all year long.

Instead of making pickles with white vinegar, try using apple cider vinegar, it gives them a great flavor as well as the added health benefits (21).

18. Weight Loss  

A huge problem those of us trying to lose weight face is those ups and downs when blood sugars spike and drop too drastically.

The blood sugar roller coaster causes us to crave “high energy” foods like refined carbohydrates, to give a short term boost but a long term plummet.

Apple cider vinegar has been  shown to help regulate blood sugar levels, helping to curb cravings and kick extra calories out.

Apple cider vinegar has become an overnight sensation in the weight loss industry, they even make it in pill form, though most of the experts say it’s better to just drink the real unpasteurized stuff.

Apple cider vinegar can also help with weight loss by increasing satiety after a meal, always a good feeling. A study done on obese individuals who consumed 15mL or 30mL of vinegar per day for 12-weeks, showed a reduction in body fat mass and serum triglycerides (22).

19. Prevents Bladder Stones and UTI  

If you’ve ever had kidney stones, or known someone who has, they are extremely painful, and totally preventable.

Stones typically form when a persons urine is very acidic and concentrated, crystals form out of uric acid, calcium oxalate and struvite and have to be passed through the urinary tract.

Apple cider vinegar works by alkalizing the urine, decreasing the likelihood that this ailment would ever occur, and it’s been said that it can even break down the kidney stones (23).

It makes sense seeing as we saw above just how powerful of a substance apple cider vinegar is when it comes to helping the body absorb minerals.

20. Balanced pH  

Dr. Theodore Baroody, in his book “Alkalize or Die,” claims ACV to have an alkalizing effect on the blood and urine. Even though apple cider vinegar is an acidic food, its structure changes to alkaline through the digestive processes.

The idea of eating a diet high in alkaline foods is that disease thrives in an acidic environment (24).

Foods like refined sugar, carbohydrates and meat create an acidic environment in our bodies, it’s interesting to note that the pH of a food in its pre-digested state is very different from the chemical processes it will undergo in our bodies. Thus foods like apple cider vinegar and lemon water are surprisingly alkaline forming.

21. Potassium  

Said to be the mineral of youth, potassium is  an essential mineral in maintaining the soft tissues of the body, keeping everything flexible and resilient (25, 26). Deficiencies in potassium can cause an array of health problems.

Nobel Scientist Dr. Alexis Carrel “was able to keep the cells of an embryo chicken heart alive and healthy for 35 years by daily monitoring it’s complete nutrition, cleansing and elimination. A chicken’s average lifespan is 7 years!

Apple Cider Vinegar was given to the chicken embryo daily for it’s full quota of potassium.” Pretty impressive seeing as Dr.Carrel did this study in 1912, proving that proper nutrition and cleansing can adjust lifespan quite drastically.

22. Corns, Callouses and Warts

Dr. Scholl was a believer in keeping feet healthy by soaking them in warm water with 1/3 C apple cider vinegar for 20 minutes and rubbing with a pumice stone.

This treatment for chronic foot ailments helps to correct the pH of the feet and make it impossible for fungus and warts to embed themselves within the skin (27).

For warts, instead of rubbing with a pumice stone after a soak, simply saturate a cotton ball, apply it to the affected areas and cover overnight.

23. Poison Ivy and Poison Oak  

Apple cider vinegar can soothe the irritation caused by these poisonous plants. Combine 50:50 with water in a spray bottle and add a few ice cubes (28).

This cooling spray helps to draw the toxins out of the skin and provide relief from the sting.

Final Thoughts…

An apple a day keeps the doctor away and I think the same goes for a bit of apple cider vinegar a day. There’s no reason not to incorporate this healing food into your daily regimen. For those who follow our paleo diet plan this product is approved with the diet as well.

If not for any of the reasons stated above, remember that prevention is the best treatment for any disease. Although there could certainly be more research done on the potential for using apple cider vinegar as a medicine, the research that has been done is promising.

We can see that it holds great potential in treating diabetes and high cholesterol in particular. On a holistic level this amazing whole food is good for every organ system.


[Editor’s note: non-pasteurized, organic apple cider vinegar with “the mother” intact is best. ]

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