Is Apple Cider Vinegar actually good for you?

It’s no surprise that many people consider apple cider vinegar a ‘super food’. With an abundance of posts across social media claiming it can help you lose weight and boost your gut (and overall) health, is it all it’s made out to be?  Here, we break down the science behind it.

But first, what is apple cider vinegar?

Apple cider vinegar is essentially apple juice that has been fermented, so it contains microbes, like yeast and bacteria, as well as acetic acid. It can be purchased in liquid, solid or in chewable form.

Now, let’s take a look at a couple of the claims behind this fermented product.

CLAIM 1:

Apple cider vinegar is a natural probiotic which can rebalance your gut microbiome and improve gut symptoms. (Holistic Gut Health Coach, TikTok, 2022)

Sure, fermented foods naturally high in probiotics can help to rebalance your gut microbiome but, there isn’t any evidence in humans that apple cider vinegar does this.

Instead, we’d focus on other fermented foods like kimchi or yoghurt, which have good evidence to show they improve the diversity of microbes in your gut

Or, if you want to improve something in particular, such as bloating or mood, try a trusted probiotic that contains named strains with proven health benefits.

Head to the reviews section on our website, where you can find the products, we trust for good gut bacteria.

CLAIM 2:

Apple cider vinegar supports digestion (Nutrition Guru, Instagram, 2023)

Again, there is no real evidence to support that apple cider vinegar can help with digestion.

Your stomach naturally produces the acid that you need to digest food, and hypochlorhydria or low stomach acid, where your stomach doesn’t produce enough acid, is actually very rare.

Are there any benefits to Apple Cider Vinegar?

There’s evidence to suggest that apple cider vinegar may have benefits for those with type 2 diabetes (alongside other therapies). A systematic review showed significant reduction in HbA1C in type 2, with improved glycemic (blood sugar) control.

A meta-analysis also found that consumption of apple cider vinegar may help to reduce some risk factors for cardiovascular disease, such as cholesterol and blood lipids. Again, alongside conventional medications.

It’s important to emphasise that these findings have been shown with other types of vinegar too, like balsamic vinegar.. If you want to consider adding in a vinegar to improve your blood sugar and diet. You should always speak with your doctor in case it interferes with your other medications.

Apple cider vinegar can do more harm than good…

It’s also important to note that the acid content in apple cider vinegar can erode enamel on your teeth, and cause damage in your throat and oesophagus, especially when undiluted.

All supplements, including apple cider vinegar can interfere with any other medication you may already be taking. So, it’s important you check with your doctor or pharmacist before you try something new!

Our verdict

So, is apple cider vinegar actually good for you? There certainly isn’t the evidence to support some of the health claims made across social media. And there are some potential downsides to consuming it too frequently, When it comes to gut health, we prefer to include as many different types of fermented foods in our diet as possible.

Whilst there’s some promising evidence for apple cider vinegar in conditions such as Type 2 diabetes and cardiovascular disease, it shouldn’t be relied on alone or without a conversation with your GP.

Watch here: Apple Cider Vinegar