Apple Cider Vinegar (ACV)
Apple Cider Vinegar (ACV)
Made by fermenting sugar from apples, turning them into acetic acid (the main active compound in vinegar).
Popular health benefits are thought to come from acetic acid, as well as a substance called “mother”. “Mother” consists of proteins, enzymes, and bacteria, giving ACV a ‘murky’ appearance.
Suggested mechanisms(1):
Delayed gastric emptying (improves ‘fullness’).
Activation of AMPK pathway (reducing: blood glucose,
Cholesterol synthesis, insulin resistance; increasing insulin sensitivity).
Evidence base
Cholesterol: Studies have shown ACV consumption significantly decreased total cholesterol and total triglyceride levels(2, 3).
Blood Glucose: Additionally, multiple studies demonstrated a significant reduction in fasting plasma glucose (FPG) and HbA1c (3 monthly marker of blood glucose control)(2).
Body weight: Limited evidence suggesting 15-30ml of ACV reduced body weight and BMI(4).
Recommended serving & duration.
At least 15ml/day over at least 1 month, ideally 2-3months.
Take in the morning and mix with water, or add to salads with olive oil etc.
Safety & tolerability
Acid reflux if taken before bed / lying down.
Please consult with your healthcare provider if you have any existing medical conditions, are pregnant or younger than 18 years old.
References:
1. Launholt TL, Kristiansen CB, Hjorth P. Safety and side effects of apple vinegar intake and its effect on metabolic parameters and body weight: a systematic review. Eur J Nutr. 2020;59(6):2273-89.
2. Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complementary Medicine and Therapies. 2021;21(1):179.
3. Valdes DS, So D, Gill PA, Kellow NJ. Effect of Dietary Acetic Acid Supplementation on Plasma Glucose, Lipid Profiles, and Body Mass Index in Human Adults: A Systematic Review and Meta-analysis. Journal of the Academy of Nutrition and Dietetics. 2021;121(5):895-914.
4. Kondo T, Kishi M, Fushimi T, Ugajin S, Kaga T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009;73(8):1837-43.
