From the Research
Apple cider vinegar extract may have some benefits, such as aiding in blood sugar management and modest weight loss support, but its effectiveness for most health claims is limited and not fully supported by scientific evidence. The most recent and highest quality study, published in 2023, found that daily consumption of apple cider vinegar may have beneficial effects in controlling blood glucose indices and lipid profile in patients with type 2 diabetes 1. However, it is essential to note that apple cider vinegar is not a replacement for medical treatment, and individuals with certain health conditions should consult healthcare providers before use.
Some key points to consider when using apple cider vinegar include:
- Diluting 1-2 tablespoons in water before consumption to prevent potential damage to tooth enamel and esophageal tissue
- Starting with small amounts to see how the body responds
- Being aware of potential interactions with medications, such as those that affect potassium levels
- Recognizing that the extract form typically contains the same active compounds as liquid vinegar
The acetic acid in apple cider vinegar has antimicrobial properties and may help with digestion for some people 2. However, the evidence for its health effects is insufficient, and more large-scale, long-term clinical studies with a low risk of bias are needed before definitive conclusions can be made 3.
In terms of specific health benefits, a 2009 study found that vinegar intake reduced body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects 4. Additionally, a 2016 review discussed the various physiological functions of vinegars, including antibacterial, anti-infection, antioxidant, blood glucose control, lipid metabolism regulation, weight loss, and anticancer activities 5. Nevertheless, it is crucial to approach these findings with caution and consider the limitations of the existing evidence.