Apple cider vinegar - does it really have it all?

Vinegar is a product of fermentation, which is a process of using bacteria and yeast to break down sugars. Maybe you know more about this process if you link it to alcohol production. Alcohol is the by-product of the first stage of fermentation. If you leave it for longer you will get vinegar, which literally means “sour wine”. Vinegar can be made by all sort of fruits but the apple cider vinegar comes from pulverized apples. Acetic acid is the main ingredient of any vinegar. What differentiate them is the other acids, vitamins, mineral salts, and amino acids.

Scientific Evidence of Apple Cider Vinegar Benefits

Some studies have shown that some medical uses of vinegar may be true.

Diabetes  

The effect of vinegar on blood sugar levels is perhaps the best researched and the most promising of apple cider vinegar's possible health benefits. Several studies have found that vinegar may help lower glucose levels. According to this study, Carol S. Johnston, PhD, shows that acetic acid may posse physiological effects similar to those of acarbose or metformin, antidiabetic drugs.

Cholesterol  

Cholesterol . A 2011 study showed evidence that apple cider vinegar decreased triglyceride and VLDL levels in all groups when compared to animals on high-cholesterol diets without vinegar supplementation. Because the study was done in rats it's too early to know how it might work in people.

Blood pressure and heart health

Another 2009 study indicated that vinegar might have an effect on Blood Pressure in mildly or moderately hypertensive patients.

While the results of these studies are promising, they are all preliminary. 

How Should Apple Cider Vinegar Be Used?

Since apple cider vinegar is an unproven treatment, there are no official recommendations on how to use it. Some people take two teaspoons a day (mixed in a cup of water or juice.). However, remember that vinegar is an acid and because of that you increase the risk of enamel erosion (tooth erosion) and damaging the tissues of your throat and mouth. If you decide to take vinegar do not brush your teeth just after ingesting it. 

If you do not like the taste of vinegar you can opt for trying supplements. However, many supplements do not even have vinegar in it. Check the company from which you are buying your supplements. Unlike medicines, supplements are not regulated by the FDA. However, a company can acquire a FDA regulation. There are a few supplements companies that are FDA approved – check whether or not the company has a FDA approval.

A 2005 study looked at the ingredients of eight different brands of apple cider vinegar supplements. The researchers found that:

• The ingredients listed on the box did not reflect the actual ingredients.
• The ingredients varied a great deal between different brands.
• The recommended dosages varied a great deal between brands.
• Most disturbing, the chemical analysis of these samples led the researchers to doubt whether any of these brands actually contained any apple cider vinegar at all.

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What are the risks of taking daily vinegar?

As mentioned before, vinegar is an acid and because of that you increase the risk of enamel erosion (tooth erosion) and damaging the tissues of your throat and mouth. If you decide to take vinegar do not brush your teeth just after ingesting it.

Long-term use of apple cider vinegar could cause low potassium levels and lower bone density. If you already have low potassium or osteoporosis, talk to your healthcare provider before using apple cider vinegar.

Apple cider vinegar could theoretically interact with diuretics, laxatives, and medicines for diabetes and heart disease. 

If you have diabetes, check with your healthcare provider before using apple cider vinegar. Vinegar contains chromium, which can alter your insulin levels.

Should I Use Apple Cider Vinegar?

This question can be answered with another question – How do you want to use apple cider vinegar? If you use it as a salad dressing – go ahead. But if you want to take it as a daily medical treatment, you should be more cautious. Some studies have shown that it may be beneficial, but as mentioned before these studies are still in progress and many were on animals.

If you're thinking about trying apple cider vinegar, talk to your health care provider first.  Trying to control a serious medical condition on your own with an unproven treatment is both unwise and dangerous.