A Guide To Apple Cider Vinegar: Benefits, The Mother, Safety & Use

The fermentation process that yields apple cider vinegar encourages the growth and proliferation of good-for-your-gut microbes. Consuming probiotic-rich fermented foods has been shown to improve digestion, boost the immune system, and even positively affect mental health. Most of the probiotics in apple cider vinegar are in the cloudy "mother" strands you'll find floating in it, so be sure to purchase apple cider vinegar that still has the mother intact.

Apple cider vinegar may help combat that spike-then-crash blood sugar roller coaster you can feel after a carb-heavy meal. In one small study, supplementing a high glycemic meal (think a bagel and juice) with apple cider vinegar reduced post-meal blood sugar levels by about half in healthy patients. In a similar study by the same authors, participants with diabetes or insulin resistance saw blood-sugar-balancing benefits from ACV as well.

One of apple cider vinegar's best-known benefits is its role in weight loss. While there have not been many studies directly on ACV and weight maintenance, there have been studies on its components, like acetic acid. In a study of obese Japanese adults, it was found that subjects who consumed acetic acid for 12 weeks experienced significant weight loss and declines in abdominal fat2, waist circumference, and triglycerides compared to those who consumed a placebo.

Researchers believe it works by suppressing appetite. Acetic acid has been shown to delay gastric emptying3, meaning you feel fuller for longer. This is probably why apple cider vinegar consumption has also been weakly associated with lower total energy4 consumption throughout the day.

Apple cider vinegar has antibacterial properties5, so you can use it to clean everything from your kitchen counter to the bathtub. Just mix ½ cup apple cider vinegar with 1 cup water, and get cleaning. Use this solution to clean microwaves, kitchen surfaces, windows, glasses, and mirrors. It can also be used in dishwashers as a substitute for dish detergent.

Apple cider vinegar will even clean your toilets and leave your bathroom smelling like apples. Just pour it into the toilet and allow it to sit overnight.

Your scalp and hair's natural pH is around 5.5, making it acidic. Normal shampoo is alkaline, which can throw off your hair's pH, causing brittle, dry strands7. Water, too, can alter the hair's pH, since water's pH is neutral. Apple cider vinegar's acidity makes it the perfect post-shampoo rinse to help restore pH balance, boosting hair's shine and health.

Try 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 as an ACV rinse. Or find a hair care product with apple cider vinegar.

The acidity and anti-inflammatory nature of ACV make it a great addition to your skin care routine. Dilute it 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. The acidity helps slough away dead skin cells while soothing irritation.

Try mixing two parts apple cider vinegar and one part baking soda for a natural tooth-whitening paste. Rub teeth directly with the apple cider vinegar paste, and rinse with water. The results won't be immediate, but done a few times a week, this should help to remove stains and whiten teeth. You can also gargle with ACV for a similar effect. Added bonus: Gargling apple cider vinegar will relieve bad breath. Its antibacterial properties5 can kill stinky breath bacteria.

While apple cider vinegar won't necessarily rid your pet of a flea problem, it can help prevent one. Fleas apparently do not like the smell or taste of vinegar, so ACV can be a good natural repellent.

Apple cider vinegar is made from apple juice and is fermented to hard apple cider. It's then fermented a second time to become apple cider vinegar. In large volumes, it is known to contain vitamins, minerals, amino acids, organic acids (acetic acid and citric acid), and polyphenolic compounds (micronutrients known for their role in preventing disease).

When apple cider vinegar is made using a slow fermentation process, there is a buildup of yeast and bacteria. This buildup, called the mother, is commonly thought to contain most of the beneficial ingredients (enzymes and proteins). The mother makes it look slightly cloudy and may even show up in strands or sediment in the finished product.

Having a party? Try adding ACV to your spiked cider or Bloody Mary mix recipes.