Apple Cider Vinegar Uses, Health Benefits And Side Effects
Apple Cider Vinegar (ACV) has become one of the most talked-about natural wellness ingredients in recent years. Many people include it in their daily routine to support digestion, weight loss, skin health, and more. While it offers several potential benefits, it’s equally important to understand the right dosage, safe usage, and possible side effects.
Key Takeaways
- Apple Cider Vinegar is made from fermented apple juice and contains healthy acids and enzymes.
- It may support digestion, weight loss, blood sugar control, skin health, and hair care.
- You must dilute it properly before drinking or applying it.
- Excess intake can cause tooth enamel damage, throat irritation, and digestive discomfort.
- Start with a small ACV dosage per day and increase slowly if needed.
- For personalised diet guidance, tools like FITFEAST can help you plan meals around your wellness goals.
What Is Apple Cider Vinegar?
Apple Cider Vinegar comes from fermenting crushed apples with yeast and bacteria. This process produces acetic acid, the compound responsible for most Apple Cider Vinegar benefits. Raw Apple Cider Vinegar or unfiltered Apple Cider Vinegar also contains “the mother”, a cloudy mix of enzymes and friendly bacteria that many believe enhances its healing effects.
As interest in natural remedies grows, ACV has become a popular choice for people wanting simple, home-based wellness solutions. This growth has also led researchers to explore its potential benefits.
Apple Cider Vinegar Uses
Apple Cider Vinegar offers a variety of uses, both internal and external. Understanding them helps you choose the right form, liquid, tablets, or gummies.
1. For Digestion
One of the most common Apple Cider Vinegar is improving digestion. When you take diluted ACV before meals, it may help increase stomach acid levels, making digestion smoother. For many people, this means reduced bloating and fewer digestive issues after eating.
2. For Weight Loss
Apple Cider Vinegar for weight loss has been widely researched and discussed. Some studies suggest that ACV may help improve satiety, meaning you feel fuller for longer. This can naturally lead to reduced calorie intake. When combined with a balanced diet and exercise, ACV may support gradual weight loss.
3. For Skin Care
Apple Cider Vinegar for skin is another popular use. Because of its acidic nature, ACV may help balance the skin's pH level. People use diluted ACV for acne, to lighten dark spots, and as a natural toner. It may also help reduce bacteria that cause breakouts.
4. For Hair Care
Apple Cider Vinegar for hair is known for adding shine and reducing scalp issues. When used as a diluted rinse, ACV may help remove product build-up, soothe an itchy scalp, and reduce dandruff. Its antifungal properties make it useful for people struggling with scalp flakes.
5. For Detox and Energy
Apple Cider Vinegar detox drinks are trending due to claims that ACV helps remove toxins from the body. While your body already detoxes naturally, ACV may support liver function and digestion, helping you feel lighter. Some people also use it for an Apple Cider Vinegar energy boost, especially in the morning.
Apple Cider Vinegar Health Benefits
The health benefits of Apple Cider Vinegar extend across digestion, weight, skin, hair, and even blood sugar. Here are the most researched and experienced benefits:
1. Supports Weight Loss
A 2018 study published in the Journal of Functional Foods reported that participants who consumed ACV daily saw reduced body fat and lowered appetite. Apple Cider Vinegar for weight loss may work by slowing stomach emptying and increasing the feeling of fullness.
2. Helps Manage Blood Sugar
One of the major Apple Cider Vinegar benefits is its potential to stabilise blood sugar. A study in the Diabetes Care Journal found that taking ACV before meals improved insulin sensitivity in people with insulin resistance. This makes ACV helpful for people who want better blood sugar control.
3. Improves Digestion
Apple Cider Vinegar for digestion works by increasing stomach acid and enzyme activity. This supports the breakdown of food and reduces discomfort after meals. People with low stomach acid often find ACV helpful.
4. Promotes Healthy Skin
Apple cider vinegar is commonly used for acne and dark spots. Its antimicrobial properties may help reduce acne-causing bacteria. Some people use it as a toner, but it must be diluted well to avoid irritation.
5. Enhances Hair Health
Unfiltered Apple Cider Vinegar can reduce dandruff and add shine. Its antifungal properties make it a natural remedy for scalp issues. You can use it as a last rinse after shampooing.
6. May Boost Energy
Feeling tired after meals or throughout the day is common. ACV may help by improving digestion and supporting stable blood sugar levels, giving a mild Apple Cider Vinegar energy boost.
7. Supports Detoxification
Though the body detoxes on its own, Apple Cider Vinegar detox drinks are popular because ACV may support the liver and improve metabolism. Many people include ACV in morning detox rituals.
How to Take Apple Cider Vinegar
Knowing how to take Apple Cider Vinegar safely is crucial for avoiding side effects and getting the most benefits.
1. Apple Cider Vinegar Dosage
The standard ACV dosage per day ranges from 1–2 teaspoons (5–10 ml) to 1–2 tablespoons (15–30 ml). Always dilute it in a large glass of water. Never drink ACV directly, as it can damage your throat and teeth.
2. Apple Cider Vinegar Before Meals
Many people take Apple Cider Vinegar before meals to support digestion and appetite control. Drinking a diluted ACV mixture 20–30 minutes before eating may help you feel lighter after meals.
3. Raw or Unfiltered ACV
Raw Apple Cider Vinegar and unfiltered Apple Cider Vinegar contain the “mother”, which many people prefer due to its enzyme content. This type is usually considered more beneficial.
4. Apple Cider Vinegar Tablets
If you don’t enjoy the taste, Apple Cider Vinegar tablets are an alternative. They are easier to carry and often gentler on teeth. However, dosage may vary by brand.
Apple Cider Vinegar Side Effects
Even though ACV has many health benefits, you should use it wisely. Taking too much or misusing it can cause discomfort or harm.
1. Tooth Enamel Damage
ACV is acidic, so drinking it without dilution can erode tooth enamel. Always drink it through a straw and rinse your mouth afterwards.
2. Digestive Discomfort
Some people may experience nausea, stomach cramps, or acid reflux after taking ACV. Start with a small amount and increase slowly if needed.
3. Throat Irritation
Undiluted ACV can burn or irritate the throat. Mixing it with water reduces this risk.
4. Skin Burns
Applying concentrated ACV to the skin can cause irritation or burns. Always dilute it and do a patch test first.
5. Medication Interactions
People taking diabetes or potassium-lowering medicines should consult a doctor before using ACV regularly.
Apple Cider Vinegar for Skin and Hair: How to Use It
1. For Acne
Mix 1 part ACV with 3–4 parts water. Apply gently with a cotton pad and wash it off in a few minutes. Use this only a few times a week.
2. For Dark Spots
Some people use diluted ACV on dark spots, as its acids may help lighten pigmentation over time. Use carefully if you have sensitive skin.
3. For Dandruff
Mix ACV with water and use it as a scalp rinse. Leave it on for a few minutes and wash it off. This can help reduce flakes and itchiness.
4. For Shine and Smoothness
ACV works well as a final rinse. It removes product build-up and adds natural shine to hair.
Conclusion
Apple Cider Vinegar is a simple yet powerful natural remedy with several potential health benefits. From digestion and weight loss to skin and hair care, ACV can support different parts of your wellness journey. The key is to use it correctly, dilute it well, and start with small amounts. While it offers great benefits, it also comes with side effects if taken carelessly.
Whether you want better digestion, clearer skin, or improved energy, ACV can be a helpful addition, but always listen to your body and consult a doctor if needed. With balanced usage and a healthy lifestyle, ACV may become a small but effective part of your everyday routine.
I’m Ilma Naaz, a certified dietician with a Master’s in Clinical Nutrition and over 4 years of experience in the field. I specialise in weight management and the nutritional care of lifestyle disorders, offering practical, science-based guidance tailored to individual needs. Whether your goal is weight loss, managing a chronic condition, or simply adopting a healthier lifestyle, my mission is to support and guide you toward lasting wellness.
Can I apply Apple Cider Vinegar directly to my skin?
No, always dilute ACV before applying it to the skin. Direct usage may cause irritation or burns, especially on sensitive skin.
Can Apple Cider Vinegar help with weight loss?
ACV alone won’t cause weight loss, but it may support appetite control and reduce blood sugar spikes when paired with a healthy diet and exercise.
What is the best time to take Apple Cider Vinegar?
Most people prefer taking ACV before meals, especially before breakfast or lunch, to help with digestion and appetite control.
Can I drink Apple Cider Vinegar every day?
Yes, you can take ACV daily if you dilute it properly. Stick to the recommended dosage and avoid drinking it on an empty stomach if it causes discomfort.
