From the Research
Apple cider vinegar has several practical uses in health, cooking, and household applications, and its consumption may have beneficial effects on metabolic parameters and body weight, as suggested by a systematic review published in 2020 1. The uses of apple cider vinegar include:
- A natural remedy for digestive issues, with many people taking 1-2 tablespoons diluted in water before meals to potentially aid digestion and reduce blood sugar spikes
- A skin care toner to balance skin pH and fight acne-causing bacteria, when diluted with equal parts water
- A cooking ingredient to add tangy flavor to salad dressings, marinades, and pickled vegetables, typically using 1-3 tablespoons depending on the recipe
- A household cleaner, when mixed with equal parts water in a spray bottle, to create an effective natural disinfectant
- A hair rinse to remove product buildup and add shine, using 1 tablespoon in 1 cup of water These benefits stem from apple cider vinegar's acidic properties and content of beneficial compounds like acetic acid, which has antimicrobial properties and can help regulate pH levels in various applications, as confirmed by a study published in 2019 2. It is essential to note that while apple cider vinegar may have potential health benefits, the evidence is still limited, and more large-scale, long-term clinical studies with a low risk of bias are needed to confirm its effects, as stated in the 2020 systematic review 1. In terms of safety, the risk of side effects when ingesting apple cider vinegar in recommended quantities and ways seems inconsiderable, according to the 2020 systematic review 1. However, it is crucial to consider the potential interactions between apple cider vinegar and other health conditions or medications, and to consult with a healthcare professional before using it as a treatment for any health issue.