Apple cider vinegar itself or ACV, as the kids call it , comes from apples that have been crushed, distilled, and then fermented. This produces acetic acid—the vinegar that comes from the fermentation process.
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As far as "dosing" recommendations go, ACV doses differ between sources, but the general theory is that you should take one to two teaspoons before or with meals, according to Harvard Health. This method can, apparently, help reduce your appetite and aid in digestion, leading to weight loss over time. It may help control your cholesterol. One animal study published in The British Journal of Nutrition found that rats that had acetic acid, the main component of vinegar, in their diets lowered their LDL, or bad, cholesterol and raised their HDL good cholesterol.
It's hard to extrapolate that the results from an animal study would apply to humans though. It's possible that ACV could boost your digestion, since acid breaks down food, meaning the drink may be particularly helpful for people with low stomach acid.
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In addition, it could lower blood sugar. A very small study found that vinegars not just ACV may help lower glucose in people with diabetes. ACV could also reduce your chances of developing heart disease by lowering triglycerides levels, according to a Bioscience, Biotechnology, and Biochemistry study. It can also be used for all kinds of at-home beauty treatments.
All in all, ACV does seem to have some benefits, but it's still unlikely it'll help much with weight loss. The research on that topic is pretty spotty. Still, she says, ACV is fermented—and fermented foods can increase the good bacteria in the gut that are linked to healthier weights. So it makes sense that ACV could promote weight loss, she says. And, Whetzel-Savage reassured me, apple cider vinegar is, in fact, safe to drink, so there's not really any reason not to try it.
I vowed to mix a couple of teaspoons of ACV into a glass of water this makes it a little easier on your stomach and drink it every morning for a month, as well as throughout the day when I could. I really like sour things, and ACV is extremely sour, so I loved the taste of some ACV diluted in water—it tasted like a sour apple juice mixed with kombucha. It has that pungent smell and taste of something fermented, which I also like it was similar to the funk of foods like kimchi, sauerkraut, pickles.
ACV made plain water a little more interesting and refreshing. I even started to look forward to my ACV ritual, and throughout the month, I added it to my water all throughout the day. The fact that ACV-water tasted better to me than plain ol' H2O made getting enough fluids much easier.
I was much more hydrated than I normally am, and yes, I was peeing more than usual. People say ACV can act as an appetite suppressant, so I tried to drink it before eating anything—but that was hard.
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Sometimes I finished my ACV drink while also throwing back coffee or nibbling on breakfast. Even if the ACV didn't directly slash my appetite, I hoped the extra hydration would make me a little less hungry. Oh, well. On the weekends, I often wake up and work out before doing much else.
That occasionally led to my chugging my ACV drink and then running immediately afterward. I was skeptical that adding ACV to my diet—even for a month—would lead to weight loss, especially since my appetite didn't change. People in the study took 1 to 2 ounces first thing in the morning over 12 weeks.
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Researchers thought the acetic acid might:. Unfortunately, they saw no metabolic effects from the apple cider vinegar.
So she recommends adding it to a drink. Some of her patients add honey and ginger and make it into a cleanse. Others take it in gummy form.
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