Is Apple Cider Vinegar Actually Good for You?
Most of us have heard about the supposed life-changing benefits of apple cider vinegar. From weight loss to haircare, skincare, and beyond, there's not much that the tart liquid can't do, according to its disciples.
But is ACV a wonder substance or is it all hype? GQ recently published their findings with the help of some experts, and this is what they found:
"The big thing is that it helps with acid reflux," said Andy Daly, a nutritional therapy practitioner who has been drinking ACV every day since the 1980s. And out of Tehran's Shahid Beheshti University, a 12-week clinical trial found that those regularly taking ACV had significantly reduced body weight and BMI. Interestingly, the amount of good cholesterol that lowers the risk of heart attacks significantly increased.
"Also, in my house, we have it the minute anyone feels sick or has a hint of a sore throat," Daly added. "We have one tablespoon of apple cider vinegar diluted in water three times a day and usually it clears up any ailments."
Rhian Stephenson, a nutritionist who founded supplement brand Artah Health, is also a fan of daily ACV. "Personally, I find that it helps with my digestion and blood sugar control, especially when I'm overtired. Apple cider vinegar isn't a magic bullet, but it does have proven benefits when it comes to blood sugar regulation, postprandial insulin response, appetite and satiety, and potentially, managing cholesterol levels."
There have also been other promising studies of late: One 2020 study found that ACV can help with regulating blood glucose concentrations and be helpful for those with type two diabetes; another study found links between ACV intake and reduced cholesterol.
And what about all the purported skin benefits? Well, for starters, there is a connection between gut health and skin health — this has long been known and accepted. But there's more to the story, it turns out. "I'm a big believer that a healthier gut is linked to the health of your skin," said Daly, "but one tablespoon of apple cider vinegar three times a day with a glass of water is not going to help what your dermis is doing, sadly. A lot of gut issues are caused because of small intestinal bacterial overgrowth, which is when the stomach acid is not strong enough. This is because you have an overgrowth of bacteria in the small intestine that feed on undigested food particles. Apple cider vinegar alone can't help with that, and so you need to deal with that first in order to then see benefits in the skin and elsewhere."
And what about those ACV gummies that are everywhere now? "I wouldn't take those," Daly says. "In order to get the benefits of apple cider vinegar, with the mother, you need to take the actual stuff and you're not going to get that in gummies."
"I haven't seen any indication that a gummy with added sugar and preservatives would have the same effect," added Stephenson. "Also, there's the obvious link with blood sugar; if you're struggling with cravings, blood sugar control, and appetite, eating a sweetened gummy is unlikely to be supportive and can reinforce your taste and cravings for sweets."
"I've also found that the ritual of actually drinking apple cider vinegar for people is hugely beneficial," said Stephenson. "They usually increase their water intake, and generally become more mindful of what they're putting into their body. If you're doing something on a daily basis that is super easy and effective, it's easier to build on this momentum and add in other foods, practices, or habits that are beneficial."