Apple cider vinegar is my new obsession. I recently began taking apple cider vinegar shots a few times a day for a quick and effective energy burst. However, I've since discovered so many other useful ways to incorporate apple cider vinegar into my daily routine.
It's effective for pretty much anything — your skin, your hair, your house, and even your pets can benefit from its qualities. Raw, organic, unfiltered, and unpasteurized, apple cider vinegar is so much more than a salad dressing!
1. Apple cider vinegar can detoxify your home.
It's made from apple juice and is fermented to hard apple cider. It's then fermented a second time to become apple cider vinegar. By using apple cider vinegar in lieu of other products, we instantly decrease the consumption of unnatural chemicals in our homes and daily lives.
2. It can make your hair shine.
Apple cider vinegar can be used as a rinse for your hair after shampooing, and it will boost your hair's body and shine. I recommend recycling an old shampoo bottle, then filling it with ½ tablespoon of apple cider vinegar and 1 cup of cold water. Pour the solution through your hair after shampooing. Do this several times a week for dramatic results.
3. Natural apple cider vinegar regulates the pH of your skin.
Dilute apple cider vinegar with two parts water, and spread the concoction over your face with a cotton ball to replace your current toner. You can do this at night after washing, and in the morning before you apply your moisturizer. A dab of apple cider vinegar can also be left on the skin overnight to fade age spots or acne scars.
It's also a recommended agent for warts. For warts, soak a cotton ball in apple cider vinegar, then fasten the cotton ball over the wart with a Band-Aid overnight. The skin may swell some as it reacts with the solution. However, the wart will fall off. Once it falls off, the treatment should be continued for a few more days, to make sure the wart doesn't return.
4. It can remove stains from teeth.
Rub teeth directly with apple cider vinegar, and rinse with water.
5. It can soothe sunburned skin.
Add 1 cup of apple cider vinegar to your bath, and soak for 10 minutes to eliminate discomfort from sunburn.
6. Apple cider vinegar can be used as a natural aftershave.
Fill a bottle with equal parts apple cider vinegar and water, and shake before applying to the face.
7. It's an all-natural massage treatment.
Rubbing apple cider vinegar on your hands and feet will give massage-like benefits and relief to tired hands and feet.
8. Apple cider vinegar can aid in weight loss.
For daily weight management, add 2 teaspoons of apple cider vinegar to 16 ounces of water. This concoction can be sipped throughout the day. Data shows some limited, yet significant, weight-loss benefits from sustained daily intake of acetic acid (which is a main ingredient in apple cider vinegar).
In a 2009 study published in Bioscience, Biotechnology, and Biochemistry, it was found that subjects who consumed acetic acid for 12 weeks experienced significant declines in body weight, abdominal fat, waist circumference, and triglycerides. Triglycerides contribute to the bad cholesterol that we want to avoid.
9. Apple cider vinegar will balance your entire inner body system.
The body constantly strives to achieve a state of equilibrium. Apple cider vinegar helps the body maintain a healthy alkaline pH level. Research shows that higher acid levels (lower pH level) lead to a lack of energy and higher incidences of infection. Hence, my desire to sip some a few times a day for a natural boost of energy.
10. It can help you detox.
As part of balancing the body's pH, apple cider vinegar creates an overall detoxification of the body. Research shows that it can help stimulate cardiovascular circulation and help detoxify the liver.
11. Apple cider vinegar is great for your lymphatic system.
This miracle vinegar helps to break up mucus throughout the body and cleanse the lymph nodes. Believe it or not, research suggests that apple cider vinegar can help with allergies because of its ability to reduce mucus and sinus congestion. When reducing the effects of allergies, it can also help stave off sinus infections and their related symptoms, such as sore throats and headaches.
12. It can help your body get rid of candida.
This vinegar is rich in natural enzymes that can help rid your body of candida — yeasts that are attributed to thrush in humans. Candida is also blamed for creating symptoms of fatigue, poor memory, sugar cravings, and yeast infections.
13. Apple cider vinegar can help you reduce heartburn.
Though it might seem like an oxymoron to treat stomach acid with an acid-containing vinegar, there is research suggesting that apple cider vinegar works by correcting low acid, hence reducing heartburn. Natural remedy experts say you should begin to feel relief very shortly after taking 1 teaspoon of apple cider vinegar followed by a glass of water. Note that apple cider vinegar will not give relief if you have an ulcer.
14. The use of apple cider vinegar is effective in repelling fleas on your pets.
One part vinegar and one part water can be sprayed on your pets' fur and rubbed in generously to the skin. Saturate the entire coat, and continue every day for a few days to a week. Any flea infestation will surely be gone.
15. It's an all-natural room freshener.
Apple cider vinegar will clean your toilets and leave your bathroom smelling like apples! Just pour apple cider vinegar into the toilet, and allow it to sit overnight. It can also be used in dishwashers as a substitute for dish detergent. Mix ½ cup of apple cider vinegar with 1 cup water, and you can use this solution to clean microwaves, kitchen surfaces, windows, glasses, and mirrors, too.
As you can see, apple cider vinegar is a miracle product that can be used in a multitude of ways. I highly recommend it!
More information below: This article has been updated as of November 8, 2016 by mbg editorial to include new studies, information, and data on apple cider vinegar.
How apple cider vinegar is made
It’s likely that you most often use vinegar in your salads or use it for a marinade, but do you know exactly how it’s made? Vinegar can be made from molasses, apples, honey, grains, or any other carbohydrate source that can be fermented. You can make vinegar using a fast or slow fermentation process but basically, in apple cider vinegar, yeasts ferment the sugars in the apples into alcohol and then bacteria convert the alcohol into acetic acid. Acetic acid is the main ingredient in vinegar and is responsible for it’s strong flavor.
Apple cider vinegar with the mother
When you make vinegar using the slow fermentation process, there is buildup of yeast and bacteria and this build up, called the mother, is commonly thought to contain most of the beneficial ingredients (enzymes and proteins) associated with apple cider vinegar. The mother makes the apple cider vinegar look slightly cloudy, and may even show up in strands or sediment in your apple cider vinegar.
Buying the best apple cider vinegar
Looking to buy the best kind of apple cider vinegar? Pick one that is raw, organic, unfiltered, unpasteurized, and has the mother intact. (All of this should be written on the label.) Also, make sure you shake it well to disperse the mother before you use it!
Why is apple cider vinegar good for you?
So now you know what apple cider vinegar is, how it’s made, and what kind to buy, but you might be thinking: why is it good for me? Apple cider vinegar is known to contain the following elements: vitamins, minerals, amino acids, organic acids (acetic acid and citric acid), and polyphenolic compounds (micronutrients known for their role in preventing disease). Basically, it's a concentrated liquid filled a lot of beneficial ingredients, like magnesium and B6, that your body needs to stay healthy.
Apple cider vinegar and probiotics
Apples also contain pectin, which is an insoluble fiber found in many fruits and other plant species. As a fiber, pectin contains the health benefits of other types of fiber and also acts as a prebiotic. Prebiotics are non-digestible foods that encourage a healthy gut by supporting the growth of probiotic bacteria.
The history of apple cider vinegar
It may seem like it, but using vinegar for health purposes is not a new trend or modern wellness innovation. Vinegar is one of those ingredients that has been used for medical purposes for centuries and it’s been well-documented in history.
It was traditionally used as a tool for wound healing, cleaning and sanitizing, and food preservation. Even Hippocrates (a man commonly known as the father of medicine), would recommend a mixture of vinegar and honey to his patients to treat coughs.
Apple cider vinegar and disease
One of the most common beliefs about apple cider vinegar is that is has disease-fighting properties due to its high concentration of beneficial ingredients. Some studies have supported the notion that taking apple cider vinegar can help prevent disease by demonstrating its ability to combat oxidative stress.
What is oxidative stress you ask? Oxidative stress is best described as the burden that is placed on the body by free radicals and by toxins in the environment and food and water that we consume, or that are by-products of what we consume.
In a healthy body, free radical production is counteracted by antioxidant activity. But if this balance is upset and you get more free radicals than antioxidant activity, the result is oxidative stress, which ultimately leads to dis-ease.
Common sources of antioxidants are berries and chocolate, but apple cider vinegar also seems to have the potential to assist the body in maintaining this balance by adding antioxidant enzymes and vitamins to the mix. One Japanese study even showed that a vinegar extract was able to inhibit the proliferation of different types of cancer cells, keeping with the theme that vinegar may have disease-fighting properties that are not just limited to one part of the body.
Does apple cider vinegar lower cholesterol?
The benefits of apple cider vinegar don’t end with antioxidants, some research suggests that consuming it can be good for your cardiovascular health. In a recent study, animals on a high fat diet were given doses of apple cider vinegar. The results demonstrated that the animals given apple cider vinegar had a significant reduction in body weight and food intake, suggesting some sort of satiating effect. The apple cider vinegar group also showed improvements in cholesterol and blood lipid levels, which are key factors in atherosclerosis, the major cause of heart attacks and strokes. If apple cider vinegar can play even the smallest role in preventing these very common illnesses, we’re excited to see what more research can show.
Apple cider vinegar detox
The liver and kidneys are both major elimination organs and it’s important to support them while they work to process toxins from foods, medications, and the environment. The liver works to clean the blood and transforms toxins and chemicals so we can excrete them. The kidneys follow the liver and flush those toxins out of the body through the urine. Both are essential for maintaining a healthy body.
The toxic load our bodies have to bear is bigger now than ever before and apple cider vinegar may be able to help protect the liver and kidneys, supporting your body’s detoxification pathways and ability to deal with the constant onslaught of chemicals from the outside world.
Does apple cider vinegar actually help reduce heartburn?
If you walk down the pharmacy aisle, you will see dozens or medications for acid reflux, heartburn, and GERD. These are some of the most common digestive disorders out there, but have you ever wondered why that is and why we have so much acidity? Well, the problem might not be acid at all.
Much of the time, acid reflux is not directly caused by stomach over-acidity, instead it is caused by acid that is supposed to be in the stomach backing up into the esophagus where it causes a burning sensation. When you take conventional acid reflux medication, you neutralize the acid in the esophagus and it relieves the burning sensation. The issue here is that it while it gets rid of the symptoms of acid reflux it doesn't actually fix the problem.
Many integrative and functional medicine providers suggest that heartburn is actually caused by a lack of stomach acid. Acid is essential when is comes to keeping the valve at the end of the esophagus shut. When this valve stays shut during digestion, it keeps the acid in the stomach where it belongs and where it can do its job of helping with digestion and the absorption of key minerals.
Hydrochloric acid (HCl), the type of acid in your stomach, is essential for your gut health. It helps break down everything you ingest, it keeps your stomach at the right pH for digestive enzymes to work, and it helps attack harmful bacteria that might get into your GI tract.
Holisitc doctors theorize that stomach acid might actually help keep the valvue at the end of the esophagus opening and shutting properly. Therefore, a lack of stomach acid could cause the backflow and uncomfortable symptoms of reflux.
Try diluting a tablespoon of apple cider vinegar in water and drinking it with your meals for better digestion and decreased heartburn.
Apple cider vinegar and blood sugar
In another study, supplementing a high glycemic meal (think: a bagel and juice) with apple cider vinegar reduced post-meal blood sugar levels. The same study also showed that women taking apple cider vinegar ate less calories throughout the day, suggesting that apple cider vinegar might help you experience less hunger overall, but that it may especially counteract the effects of high-sugar or high-carb meals.
Apple cider vinegar and the common cold
Turns out, there are many different ways to take advantage of apple cider vinegar’s antimicrobial benefits. Have a scratchy, sore throat? Dilute apple cider vinegar with some warm water and gargle away. Bacteria won’t get along with the acetic acid in the vinegar and the vinegar will fight against germs that might be making you feel sick.
Is apple cider vinegar a laxative?
Another common use of apple cider vinegar is as a gentle laxative. There isn’t much hard research in this area, but by reading online reviews of apple cider vinegar, you can see loyalists swear by it. As a totally natural alternative to pharmaceuticals, it might be worth a try to help keep things regular and moving.
It’s the candida diet tonic
Candida is a type of fungus that, when out of balance in humans, can cause a yeast infection or overgrowth in the gut. When the balance of good and bad bacteria in the gut is disrupted by antibiotics or a poor diet, candida can colonize the GI tract and grow out of control. In this case, candida can cause symptoms of fatigue, poor memory, digestion issues, irritability, and sugar cravings. Apple cider vinegar is the only type of vinegar recommended to people on the candida diet due to its prebiotic and gut health enhancing ingredients.
Apple cider vinegar: skin
It’s likely that at some point you’ve read or heard something about using apple cider vinegar for healthy, glowing skin. There are so many different creams, lotions, and potions out there that apple cider vinegar can be an opportunity to actually simplify your routine. Bring a minimalist attitude to your beauty routine by using apple cider vinegar as great all-natural, simple, and inexpensive addition to your beauty routine.
Apple cider vinegar for acne
Speaking of acne, many people swear by apple cider vinegar for clearing breakouts. Apple cider vinegar loyalists report smaller pores, more even skin and less acne. Who knows, in a few weeks you could be tossing all those expensive creams, cleansers, and pills in the trash. The idea here is the apple cider vinegar can restore the skin's natural acidity, skin that is too acidic or alkaline can lead to breakouts.
Apple cider vinegar as a local antiseptic
Acetic acid, one of the main ingredients in apple cider vinegar, has been used as a local antiseptic for thousands of years. Acetic acid has been used as a disinfectant for wounds and was even used as an antiseptic agent to fight and prevent the plague. Studies comparing acetic acid to common household antiseptics (like iodine) have confirmed that vinegar can successfully kill a wide range of bacteria. In the age of antibiotic resistance we are always looking for more natural alternatives, so this might just be our favorite things about apple cider vinegar!
Apple cider vinegar for dandruff and scalp health
Many people also use it as a dandruff treatment; due to its anti-fungal properties, apple cider vinegar can work against some of the common causes of dandruff like a buildup of oil or a yeast-like fungus called malassezia.
Household uses for apple cider vinegar
As an all-natural weed killer
You can also try using apple cider vinegar as an organic weed killer and there are multiple vinegar-based herbicides on the market already. It definitely beats using harsh chemicals that can leech into our water supply and ultimately harm the environment and our health.
Apple cider vinegar to wash your fruits and veggies
One study that tested this theory showed that vinegar could reduce the number of Salmonella bacteria on fresh salad vegetables and was especially effective when mixed with lemon juice. Many people also use a vinegar-based mixture to wash their fruits and vegetables after they buy them from the store. Even if your produce is organic, there are likely still pesticides on it and this is a great way to wash those off and eliminate any germs from your fresh fruits and veggies.
Whiten your teeth with apple cider vinegar
Try mixing two parts apple cider vinegar and one part baking soda and using it as a tooth whitening paste. The results won’t be immediate but done a few times a week, it should help to remove stains and whiten teeth. It’s worth noting that there are many resources (mainly local dentists like this one) that say consuming high-acid apple cider vinegar can contribute to tooth enamel decay, so we recommend caution with this method and don’t recommend doing this long-term. You can also gargle with apple cider vinegar to relieve bad breath; not only does it help with digestion, its antimicrobial properties will help you kill stinky breath bacteria.
It's a hiccup remedy
It sounds funny but some people swear by vinegar as a remedy for persistent hiccups. We could not believe that we found research on this but various studies demonstrated the use of vinegar to relieve persistent hiccups.
Stain and odor remover
People use it for everything: try it as a stain and odor remover, or for that mildew on your shower curtain, or to unclog your drain. So grab an old spray bottle, mix one part water with one part vinegar, and go crazy.
How to add Apple Cider Vinegar to your diet
Apple cider vinegar tonic
Try creating your own apple cider vinegar-based tonic by mixing it with fruit and something sweet and letting it sit for a few days in the fridge. Try it with berries for added color and flavor for a fun probiotic drink!
Apple cider vinegar salad dressing
Try substituting apple cider vinegar for balsamic in your salad dressings and mix it with healthy oils, herbs and spices. This is a great way to sneak in some extra health benefits. You can also buy pre-made dressings that use apple cider vinegar as one of the main ingredients.
Make an apple cider vinegar marinade
Another creative way to incorporate apple cider vinegar into your diet is to use it as a tenderizer when you are cooking meat or poultry. Mix it with herbs and spices to create your own health-conscious marinade.
Apple cider vinegar cocktails
Having a party? Try adding apple cider vinegar to your spiked cider or bloody mary mix. This can help counteract the negative effects of the alcohol and is a fun way to incorporate it into your day.
Don’t like any of these ideas? Just try keeping it in the fridge and drinking it simply with water and some lemon. At the very least you’ll get used to it and might even learn to like the taste. Its definitely an acquired one.
Still unsatisfied? You can also get apple cider vinegar in capsule form and take it that way. Warning: the capsules will still smell like apple cider vinegar.
Apple cider vinegar safety
It’s time to have the talk. The apple cider vinegar safety talk. In general, consuming apple cider vinegar in small amounts is considered very safe. However, many doctors suggest that you don’t consume more than 8 ounces per day because it has been linked to low potassium levels which can cause muscle cramps or weakness and if it gets extreme can be dangerous. Also, if you have diabetes it’s suggested that you proceed with caution because apple cider vinegar can lower blood glucose levels. If you have any type of chronic health condition it is wise to consult your doctor before deciding to supplement with apple cider vinegar. It is also recommended that you don’t drink it straight as it is very acidic and can therefore harm your esophagus and possibly contribute to tooth decay. (It also tastes pretty terrible that way, if you ask us.)
Apple cider vinegar myths and folklore
Reading through the internet, it’s easy to spot articles or posts dedicated to debunking the benefits of apple cider vinegar. Some cite various studies that discredit specific claims about health benefits or uses—including many health benefits and uses that we have included in this guide. So, let's take a moment clarify that apple cider vinegar is not a magical potion or a cure-all for disease and dysfunction. Many of the studies cited here are preliminary and serve only to demonstrate research that supports the potential benefits of apple cider vinegar. That being said, accounts of people benefiting from apple cider vinegar are everywhere and impossible to ignore, making it—in our opinion—worth trying out for yourself.
Why apples in apple cider vinegar?
You might be wondering, ‘out of all the different types of vinegar, why is apple cider vinegar is so famous?’ Well, the answer is apples. Apples have many known health benefits including but not limited to: decreasing risk of cardiovascular disease, cancer, and asthma. Studies have shown apple consumption is related to an improved intestinal environment. Apples also contain a variety of phytochemicals that act as antioxidants, and have been shown to be successful at inhibiting cancer cell proliferation and lowering cholesterol. The idea here is that apple cider vinegar provides you with some of the benefits of apples, in a concentrated, liquid form.
In other worlds: apple cider vinegar takes the old saying “an apple a day keeps the doctors away” to a whole new level.
A guide to apple cider vinegar
Phew, you made it to the end. Congratulations, you now know all the ways to make the most out of your apple cider vinegar! And don’t worry, we created a short guide so that you don’t forget any of the take-home messages:
- Apple cider vinegar is made by fermenting apples into alcohol and then alcohol into vinegar. One of the main ingredients in apple cider vinegar is acetic acid.
- When buying apple cider vinegar, you always want to purchase one with the mother still intact as that is the part of the vinegar that retains many of the beneficial ingredients.
- The health benefits of apple cider vinegar are diverse. Some praise its antioxidant abilities, others for its blood sugar regulating power. None of these benefits are scientifically proven but there is some research that points in that direction.
- One of the most common uses of apple cider vinegar is as a digestive aid. Try diluting it in water and drinking it with meals to see if you notice a difference.
- Nothing is proven, but some studies suggest that apple cider vinegar can help you feel less hungry and help control blood sugar spikes, which might be beneficial for weight loss.
- Apple cider vinegar has exhibits some antimicrobial activity and therefore can be used as an organic household cleaner by diluting it with water.
- Apple cider vinegar can be added to your beauty regime as a toner or hair scrub.
- The taste is very strong, but there are many creative and different ways to incorporate apple cider vinegar into your diet.
- Make sure that you dilute apple cider vinegar before ingesting it or putting it directly on your skin (unless you are removing warts)