Health Benefits and Uses of Apple Cider Vinegar

Apple cider vinegar has a bleaching effect, but it can erode tooth enamel, the hardest substance in your body, causing significant damage in the process. Tooth sensitivity and cavities just aren't worth the possible aesthetic payoffs, and thinner enamel can mean even more yellowing. The ADA does not recommend using ACV to clean your toothbrushes, either—simply rinse and air dry once you've completed your two minutes of brushing. There are some instances where ACV may help with oral health. Electric toothbrushes can assist individuals with special needs to maintain oral health, but where they are inaccessible, a quick application of ACV with cotton mayreduce plaque and gingivitis. It's best to consult with a health professional before proceeding.

Acetic acid, when consumed regularly, can support weight loss. Raw apple cider vinegar contains a significant amount of acetic acid. Various health studies show that people with obesity achieved a lower body mass index, body fat ratio, waist/hip circumference, and overall body weight when regularly consuming ACV. The vinegar slows digestion and may increase the secretion of hormones that make you feel full. Animal studies suggest that acetic acid can reduce fat buildup, but more research is needed on the subject. Drink one to two tablespoons daily in water, and use a straw to avoid tooth enamel erosion. You could also have ACV with salad. Combining a healthy diet, portion control, and exercise is your best bet for sustainable weight loss.

The body naturally produces the hormone insulin to regulate the amount of sugar in the blood. Apple cider vinegar improves hormone sensitivity, so people who struggle with hormone resistance and prediabetes could benefit from taking a shot of apple cider vinegar with breakfast, lunch, and dinner. Stir one teaspoon of apple cider vinegar into a glass of water just before high-carb meals with starch. The ACV results in lower blood sugar spikes, likely because it affects enzymes that break carbs down into simple sugars and blocks the absorption of starch. If you don't have ACV on hand, other vinegars will do.

Water-soluble fibers like pectin assist with bowel movements, and because apple cider vinegar contains this polysaccharide, it can treat constipation. ACV may reduce intestinal inflammation and serve as a stool softener. If other medications have failed or for those who prefer an at-home, natural laxative, drink two tablespoons with a glass of water. If the taste is too much, adding a touch of apple or grape juice can help the concoction go down easier. Drinking this mixture twice a day can promote regularity. If you overdo it, ACV can lead to diarrhea. Paradoxically, the substance's antibiotic properties may help diarrhea caused by spoiled food and bacterial infections.

Even though there's limited research on the topic, hair experts often recommend using diluted apple cider vinegar to address product buildup, an itchy scalp, and the dandruff-causing fungus Malassezia furfur. ACV does more for hair pH than many commercial shampoos, and this can result in less hair breakage, tangling, and frizz. Make a solution with four tablespoons of ACV in 16 ounces of water. This can be used as a 15-minute pre-shampoo scalp treatment, or post-conditioner rinse two times a week. Diluted ACV should be safe, but monitor your skin's reaction and lower the amount of ACV or the frequency of application if you notice slight irritation.

Apple cider vinegar has long been touted as a home remedy for the skin. Social media is awash with videos about how ACV can help with eczema, acne, wrinkles, sunburn, dark spots, and warts. But it could make eczema symptoms worse, and if used topically without diluting, it can cause chemical burns. ACV may assist with sunburn, tightening pores, and drying a pimple, but do a patch test first. You're better off going to a dermatologist to treat warts effectively. However, if you've been out hiking or got bitten by mosquitos in your sleep, ACV is excellent for itchy bug bites. Put two cups in a bath and soak for at least 10 minutes, or spray diluted ACV on the bite.

Tennis ace Carlos Alcaraz often drinks pickle juice during grand slam matches. Its acetic acid content reduces the intensity and frequency of leg cramps within 35-85 seconds of ingestion. When a cramp strikes, sip a glass of warm water with two tablespoons of apple cider vinegar. You can also add a bit of honey. Drink it slowly, and the pain should recede sans adverse events. This approach might not be suitable if you have gastroesophageal reflux disorder or high blood pressure, necessitating a lower salt intake. Chat with a registered dietitian about alternatives.

ACV's antimicrobial properties have long made it a traditional method of treating sore throats and coughs—vinegar mixed with honey was popular with good 'ol Hippocrates. The acid can stop the tickling sensation that leads to coughing, and ACV may thin mucus secretions. You can drink two tablespoons of ACV in a glass of warm water twice a day—add two teaspoons of honey and up to a teaspoon of ground ginger root or 1/4 teaspoon powdered cayenne pepper. Many people have found relief for their sore throats by gargling apple cider vinegar with warm water. Note, however, that vinegar might irritate the throat even more if used undiluted, and if you accidentally inhale neat vinegar, you can burn your lungs, so always exercise caution.

Hippocrates used vinegar to treat wounds many millennia ago. Apple cider vinegar's antiseptic properties can fight fungal and bacterial infections and may be effective on resistant E. coli and MRSA. In addition, ACV serves as a food preservative, limiting E. coli in prepared dishes, and can also be used to wash fresh produce, although this may affect the texture or taste of certain fruits and vegetables. You may have heard of people using ACV to treat ear infections or drinking it to combat UTIs, but there's limited scientific research to support these claims.

Apple cider vinegar has the power to decrease low-density lipoprotein or "bad" cholesterol and increase high-density lipoprotein or "good" cholesterol. This can help people with abnormal cholesterol levels and those with diabetes, which causes lower levels of HDL cholesterol and raises LDL cholesterol.

Study participants show significant reductions in cholesterol and triglyceride levels after three months of ACV consumption, but anyone with existing health issues should speak to a doctor before making this change in their diet. Positive changes could be due to the vinegar's antioxidant properties. Eating a heart-healthy, antioxidant-rich diet with leafy greens, blueberries, and broccoli, for example, would further support arterial and vascular health.

A teaspoon of apple cider vinegar could stop an episode of hiccups. In one case report, a person with persistent hiccups experienced relief by drinking the vinegar after several pharmacological remedies were ineffective. The mechanisms behind this are largely unknown, but some researchers believe that sour compounds in ACV and pickle juice are a contributing factor. The ACV likely stimulates transient receptor potential (TRP) channels, which affects hiccup-causing muscle contractions. Dilute the apple cider vinegar in 1/3 cup of water to avoid throat irritation and stomach upset. You'll need just a sip or two to do the trick.

Intense exercise or excessive stress can trigger a buildup of lactic acid in the body, leading to feelings of fatigue. With its amino acids, enzymes, and potassium, apple cider vinegar may help restore vitality. Since antioxidants in ACV help lower blood pressure and stabilize blood sugar, they may help mitigate the tiring effects of oxidative stress throughout the body and the diseases this stress can cause. Feeling tired after eating a meal? Supplementing with 750 milligrams of acetic acid and B vitamins can pull you out of your slump.

When you get hurt, blood pools under the skin at the site of the trauma and causes a bruise. ACV has anti-inflammatory properties and may increase blood flow to the injury, breaking up blood clots and healing the bruise faster. Apply an ACV solution as a compress or soak a cotton pad with it and keep it on your skin for an hour with the aid of a bandage. You could even use it undiluted on a small bruise if you don't have sensitive skin or make a topical paste with petroleum jelly. You should notice an improvement within three days.

While there is anecdotal evidence that ACV soothes heartburn, and many people swear by it. There's little empirical evidence of this benefit, and many people also claim it makes their acid reflux worse. The yeast or "mother of vinegar" in ACV is thought to be a prebiotic and a probiotic that can boost the population of beneficial gut bacteria while inhibiting the growth of harmful gut microbiota. These changes may reduce bloating and settle stomachs. Folks with low stomach acid may also benefit from ACV. A tablespoon of apple cider vinegar in a cup of warm water before or after meals might prevent gas buildup.

Hippocrates used vinegar to treat wounds many millennia ago. Apple cider vinegar's antiseptic properties can fight fungal and bacterial infections and may be effective on resistant E. coli and MRSA. In addition, ACV serves as a food preservative, limiting E. coli in prepared dishes, and can also be used to wash fresh produce, although this may affect the texture or taste of certain fruits and vegetables. You may have heard of people using ACV to treat ear infections or drinking it to combat UTIs, but there's limited scientific research to support these claims.

During summer, the bacteria on your skin and in closed shoes like sneakers consume the sweat from perspiring feet and produce a smelly acid. You can beat the stink with diluted apple cider vinegar. ACV is anti-fungal, so it may assist with athlete's foot, too. Prepare a soak with 1 cup of vinegar and 2 cups of water, and leave your feet in the solution for 15 minutes once a week. You can use white vinegar if you like, and add half a cup of Epsom salts. Diluted ACV can also be sprayed on the underarm area as a deodorant.

Have you ever noticed the difference between freshly juiced apples and most store-bought apple juices? The former is cloudy, and the latter is clear. The same is true for apple cider vinegar. Unfiltered apple cider vinegar is murky, and the stringy stuff at the bottom of the bottle contains "the mother," raw enzymes and bacteria that act as a probiotic. Filtered, pasteurized ACV is amber-colored and may be cheaper. ACV comes in supplemental forms like pills, powders, and gummies. Check with your GP before taking ACV pills—they're not all made alike and may differ in dosage and quality. ACV pills and gummies can be more palatable than drinking vinegar.

The dosage depends on what you're using apple cider vinegar for. Food amounts shouldn't give rise to issues. Drinking a tablespoon of diluted ACV (a few ounces of water) twice a day to aid your blood sugar levels, hormone resistance, weight loss efforts, and indigestion should be fine, especially if you drink through a straw or rinse your mouth with water after. You'll need a little more ACV to make topical hair rinses and foot soaks. ACV may be unsafe when used in large amounts over a long period and can lead to low potassium levels.

ACV can have a host of benefits, but using it safely is essential. Applying undiluted ACV to the skin can cause chemical burns and permanent scarring. Folks with hypokalemia should avoid ACV, and if you take herbal supplements, digoxin, insulin, meds for diabetes, or diuretics, consult with your healthcare provider before making significant changes to your routine.