What is the evidence for apple cider vinegar as a tonic being beneficial for health?

From the Guidelines

Apple cider vinegar is not a recommended health tonic due to limited scientific evidence supporting its health benefits, and a balanced diet with emphasis on fruits, vegetables, and whole grains is a more effective way to promote overall health and reduce the risk of chronic diseases. The most recent and highest quality study, 1, suggests that a diet rich in fruits and vegetables, such as the one described in the study, has a stronger evidence base for promoting health and reducing the risk of chronic diseases.

Some key points to consider when evaluating the health benefits of apple cider vinegar include:

• The lack of strong evidence supporting its use as a health tonic
• The potential risks associated with consuming undiluted apple cider vinegar, such as damage to tooth enamel and irritation of the esophagus and stomach
• The importance of a balanced diet and established health practices, such as proper diet and exercise, in promoting overall health and reducing the risk of chronic diseases

In terms of specific dietary recommendations, the study 1 suggests that:

• Consuming 200-300 g of vegetables and fruits daily can reduce the risk of CVD and T2DM
• Eating 30-90 g of whole grains daily can reduce the risk of CVD and T2DM
• Limiting sugar consumption to less than 10% of total energy daily can lower the risk of obesity, CVD, and T2DM

Overall, while apple cider vinegar may have some potential health benefits, the evidence is limited and it should not be relied upon as a primary means of promoting health. Instead, a balanced diet and established health practices should be prioritized.

From the Research

Health Benefits of Apple Cider Vinegar

• Apple cider vinegar (AV) has been reported to have various health benefits, including weight loss, lowering blood glucose levels, and reducing the risk of heart diseases 2.
• Studies have demonstrated that vinegar can help reduce hyperglycemia, hyperinsulinemia, hyperlipidemia, and obesity 3.
• Fruit vinegars, including apple vinegar, may alleviate certain disorders, such as hyperlipidemia, inflammation, and hyperglycemia, and have bacteriostatic and antihypertensive actions 4.
• Apple cider vinegar has been shown to have high antioxidant properties and may protect against neurological diseases, such as Alzheimer's disease, via inhibition of oxidative stress 5.

Mechanisms of Action

• The mechanisms of action of vinegar on glucose and lipid metabolism include delayed gastric emptying and enteral absorption, suppression of hepatic glucose production, increased glucose utilization, and upregulation of flow-mediated vasodilation 3.
• Apple cider vinegar may also have neuroprotective effects by reducing oxidative stress, increasing antioxidant markers, and protecting cortex-hippocampal neurons from degeneration 5.

Safety and Side Effects

• The risk of side effects from ingesting apple cider vinegar in recommended quantities and ways seems to be low 2.
• However, the quality of apple cider vinegar products can vary, and some products may have inconsistent or inaccurate labeling, which can make it difficult to assess their safety and efficacy 6.
• More studies are needed to understand the possible side effects of long-term fruit vinegar and oxymel use 4.

Limitations of Current Evidence

• Despite the potential health benefits of apple cider vinegar, the evidence is currently insufficient to support definitive conclusions due to the limited number of high-quality studies 2, 3, 4.
• Further large-scale, long-term clinical studies with low risk of bias are needed to fully understand the effects of apple cider vinegar on human health 2, 3, 4.