Apple cider vinegar is a common sight in anyone’s kitchen. It has been a very popular ingredient used to treat certain illnesses and discomforts in the body. It is famous in the natural health and wellness world. Various researches claim that it can lead to weight loss, decreased cholesterol and lower blood sugar levels.
What is apple cider vinegar?
- Apple cider vinegar is a vinegar made from apple juice and contains the usual acetic acid content of vinegar and small amounts of various phytochemicals found in apples (1).
- It is an excellent source of other bioactive ingredients, namely: acetic acid, created by adding bacteria to the fermented apple alcohol, and it has loads of benefits and malic acid, found naturally in fruits like apples, cherries, and tomatoes, but is found at an even higher concentration in Apple cider vinegar (2).
- It contains some pectin; vitamins B1, B2, and B6; biotin; folic acid; niacin; pantothenic acid; and vitamin C; small amounts of the minerals sodium, phosphorous, potassium, calcium, iron, and magnesium; and significant quantities of acetic acid and citric acid used to make medicine (3).
Most people usually take Apple Cider Vinegar (ACV) in a liquid form, but not all can endure its taste. Today, ACV have turned into brilliant gelatin-encapsulated supplement pills that are the chicly bottled, easy-to-swallow solution. One can make the most out of the apple cider vinegar either as apple cider vinegar capsules or liquid and can still be effective, according to studies (4).
What are the benefits of Apple cider vinegar pills?
Controls blood sugar and cholesterol levels
ACV is hailed as an agent to keep blood sugar under reign. People with diabetes take ACV pills in the hope to curve their high sugar level. This claim is no secret. A study conducted to support this. The study entailed giving participants a meal composed of a bagel, OJ, and butter in which after the meal, the participants received 20 grams of apple cider vinegar or a placebo. The researchers checked blood glucose levels 30 and 60 minutes after the meal and found out that ACV significantly lowered post-meal blood glucose levels (5).
Apple cider vinegar contains a compound called pectin. Pectin is a structural polymer that can help to form bulkier stools by binding substances together in the intestines, which many experts believe that by increasing your intake of pectins through the use of dietary supplements like apple cider vinegar, you may be able to limit the amount of fat, sugar, and cholesterol that is able to be absorbed into your body, thus preventing blood lipid levels to rise (6).
Aids in weight loss
Supplements that facilitate weight loss are in high demand and ACV does not fall behind. A randomized, clinical trial recently published in the Journal of Functional Food showed that ACV might help with weight loss (7). ACV may have an effect on weight loss by lowering one’s appetite.
Apple cider vinegar is good for weight loss because of its high potency. In addition, it is known as a natural appetite suppressant that helps control sugar cravings and keeps you full longer after meals. It boosts your metabolism and increases satiety, making it a great fat burner to add to your diet.
A 2009 human trial of 175 people consuming a dosage of apple cider vinegar pills for weight loss each day, appears to show a modest weight loss (2 to 4 pounds) and lower triglyceride levels than those who did not take the supplement (8). Another small study found that vinegar consumption promoted feeling fuller after eating (9).
A lot of people ensure to take apple cider vinegar before having a protein-filled meal in the hope to achieve better digestion. This is so because it is perceived that apple cider vinegar increases the acidity of your stomach, which helps your body create more pepsin, the enzyme that breaks down protein (10).
Its acidic supplements, such as betaine HCL, can significantly increase the acidity of the stomach. It is more common to have too little stomach acid than too much but having the former can cause many of the problems that people associate with indigestion, including burping, nausea and even heartburn symptoms (11). Hence, low stomach acid is a common contributor to small intestinal bacterial overgrowth (SIBO) and heartburn. A dilution of apple cider vinegar before a meal helps relieve these symptoms by increasing the acidity in your stomach (12).
Learn more: What Are Digestive Enzymes?
Lactic acid builds up in the body because of exercise and stress cause, and in turn, causes fatigue. The amino acids contained in apple cider vinegar may act as an antidote (13). ACV also contains potassium and enzymes that may relieve that tired feeling (14).
ACV also helps deal with sore throat and perhaps common colds. When a sore throat starts, use germ-busting apple cider vinegar to help thwart off the infection because most germs can’t survive in the acidic environment vinegar creates (15). In addition, ACV can also solve your stubborn and stuffy nose from a cold. It contains potassium, which thins mucus, as well as acetic acid, which prevents germ growth, a common contributor to nasal congestion (16).
Improves heart health
It is said that apple cider vinegar supplements can help lower cholesterol levels. In effect, ACV can also help achieve a healthier heart. This is so because the lipids, fatty substances in blood and body tissues, are addressed. High levels of specific lipids in the blood can increase the risk of cardiovascular disease. With apple cider vinegar, these fatty substances are restricted and controlled steering away from any possible damage of health (17).
A 12-week study shows that there is a significant effect of taking apple cider vinegar in people on a low-calorie diet where researchers found that participants who took apple cider vinegar not only lost more weight than those who took a placebo but also had lower triglycerides and total cholesterol (18). They had significantly raised levels of high-density lipoprotein (HDL) cholesterol or “good cholesterol” that can help lower the risk of heart problems.
What should we be aware of when taking apple cider supplements?
When taken at high doses, apple cider supplements may have actual risks for certain groups of people especially those suffering from diabetes. ACV tend to lower their blood sugar levels at a dangerously rate, and women who are pregnant or breastfeeding—or anyone under a doctor’s supervision—should also avoid it. Some people taking this supplement may also feel nauseous than people who didn’t.
In addition, ACV pills could potentially lower your potassium levels, which is not a good thing. While pills are generally safe for healthy people to use, they are not a replacement for medications to lower blood pressure or cholesterol or other serious illnesses. To stay safe, consult your health practitioner if you are considering taking this supplement.