Apple Cider Vinegar: Its Subtle Power

I thought we’d take a look at Apple Cider Vinegar. Sometimes you’ll see it referred to as ACV. It is something I use now and then in my cooking. I did try it in gummy form before, since I was told it could help with kidney stone prevention. Those I felt caused some acid reflux flare ups. Plus with gummies have added sugars. Let’s explore the powers of ACV.

What is Apple Cider Vinegar?

Apple cider vinegar is basically fermented apple juice. The process starts by crushing and juicing apples. There is natural occurring yeast that converts the sugar in the apple juice to alcohol. Then a second fermentation takes place where acetic bacteria changes the alcohol into acetic acid. Acetic acid gives the vinegar its odor and sour flavor. ACV gets its sweet flavor from the other compounds in the apples. Water is added to dilute the acid to a 5% to 6% concentration for ACV.

What Could ACV Do For You?

Guess it depends! Like most natural related remedies there is little research or too small of studies done on them. Vinegar can kill harmful bacteria. It is used as a preservative in food, in particular pickling. There is this study that concluded that apple cider vinegar can have powerful anti-microbial effects on resistant E. coli and MRSA [https://pmc.ncbi.nlm.nih.gov/articles/PMC7817673/#Sec5].
Another benefit that has some back up is that it can help with blood sugar control. Some small studies have shown ACV could slightly reduce fasting blood glucose and A1C levels. ACV is not a replacement for blood sugar medicine. You should consult with your doctor before adding ACV as a supplement. [https://pmc.ncbi.nlm.nih.gov/articles/PMC10679383/, https://pmc.ncbi.nlm.nih.gov/articles/PMC8243436/, https://pubmed.ncbi.nlm.nih.gov/31451249/]

Apple Cider Vinegar for Weight Loss

This is one I have seen before as a potential benefit of ACV before looking more into it for this post. There appears to be some support to this claim. Though again these are from small short term studies, but some done with humans. There are studies showing it can act as an appetite suppressant [https://pmc.ncbi.nlm.nih.gov/articles/PMC9193460/] and help with weight management [https://nutrition.bmj.com/content/early/2024/01/18/bmjnph-2023-000823]. These studies at least give some insight for ACV being a potential alternative to try in a weight loss journey. [https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483]

Defeat Kidney Stones with Apple Cider Vinegar

As I mentioned at the beginning of the posts I was told that ACV could help with kidney stones. It’s something I want to avoid having to deal with again. Let’s take a quick look at this. A study I came across looked at vinegar in general or 5% acetate. It found “individuals with daily consumption of vinegar compared to those without have a higher citrate and a lower calcium excretion in urine, two critical molecules for calcium oxalate (CaOx) kidney stone in humans.” [https://pmc.ncbi.nlm.nih.gov/articles/PMC6642359/]

It appears the acidity (phosphoric, acetic, and citric acids ) of ACV can help break down kidney stones over time. Its alkalizing effect improves the breakdown of food and helps with the making of hydrochloric acid. This helps reduce the buildup of calcium and oxalate that contribute to the formation of the stones. ACV helps with urine flow with it having natural diuretic properties. Good flow helps prevent the accumulation of minerals that stones form from. It could reduce pain and irritation caused by kidney stones being passed with its anti-inflammatory properties. [https://www.maxhealthcare.in/blogs/apple-cider-vinegar-effective-dissolving-kidney-stones]

ACV Dosage

With any natural remedy it is best to start at lower dosage. A typical recommended dosage is between 1 and 2 tablespoons (15-30 mL) with water around a meal time. Check out this Healthline Dosage article for dosage ideas for different health benefits

What to Watch out for with Apple Cider Vinegar

When taking ACV there are some things to be aware of. Vinegar is acidic, so it could erode tooth enamel. Rinse your mouth, use a straw, or brush your teeth after taking it. Also it could cause digestive issues (like nausea, acid reflux) and throat burns with its acidity. It could lower your potassium level. ACV could interact with medications like diuretic and diabetes drugs, so check with your doctor. With the acetic acid being the key to ACV’s health benefits, be sure not to neutralize the acid and reduce the potential effects. [https://www.healthline.com/nutrition/apple-cider-vinegar-side-effects#negative-effects]

Conclusion

There does seem to be some power behind apple cider vinegar. There is evidence it can kill bacteria. It could reduce blood sugar levels and help with weight loss. ACV can help in the prevention of the formation of kidney stones. A typical dose recommendation is between 1 to 2 tablespoons (15mL-30mL) with water. Again there isn’t a lot of research on this natural remedy, but there is some evidence in the small studies that have been done.

Other Articles to Read

What is Apple Cider Vinegar? [Bragg]
6 Health Benefits of Apple Cider Vinegar, Backed by Science [Healthline]
Debunking the health benefits of apple cider vinegar [UChicagoMedicine]