Control blood sugar levels
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In the early 2000s, Johnston, who was researching how certain diets could help control Type 2 diabetes, accidentally discovered a study from 1988 showed that acetic acid could reduce blood sugar spikes in rats after they were given a starch solution.
She was curious and decided to test the idea in people with Type 2 diabetes and insulin resistance.
Since then, Johnston And other researchers have found in several small studies that drinking one to two tablespoons of apple cider or other vinegar mixed with water immediately before a carbohydrate-rich meal causes fewer blood sugar spikes than a meal without vinegar. .
Some studies suggest that vinegar can slow down movement food passed gastrointestinal and meinterfere with certain enzymes breaks down carbohydrates into simple sugars, leading to lower blood sugar levels.
But more research is needed to prove that apple cider vinegar is safe and beneficial for long-term use, says Paul Gill, a researcher at Monash University in Australia.
Losing weight
A small number, short-term research In adults classified as overweight or obese, a link was found between apple cider vinegar and weight loss.
IN a 2009 study For example, among 155 adults in Japan, researchers found that those who drank two tablespoons of apple cider vinegar mixed with water every day for three months lost about 1.8 kg. And in a 2024 trial Among 120 people aged 12 to 25 in Lebanon, researchers reported that those who drank 1 tablespoon of apple cider vinegar with water every morning for three months lost an average of 16.8 kg.
But one study that followed participants after they stopped taking apple cider vinegar found that, on average, they gained the weight back within a month. And as many studies of similar groups of people have found There is no link to weight loss.
Due to the lack of solid data and the short study time frame, Beth Czerwony, a registered dietitian at the Cleveland Clinic, says she does not recommend her patients use apple cider vinegar for weight loss.
If vinegar really helps people lose weight, she says, it may do so by slowing digestion, making you feel fuller longer.
Animal research also shows that acetic acid may reduce fat accumulation in certain tissues and may help increase the secretion of hormones that signal satiety. So even though the evidence in humans is mixed, it's reasonable to assume that vinegar can help with weight loss, Damman says.
Gut health
Tamara Duker Freuman, a dietitian in New York City who specializes in digestive issues, says that many of her patients comment that drinking apple cider vinegar decreased before or after meals their acid reflux symptoms.
“I trust them,” she said. However, she notes, “hundreds of other patients with terrible reflux” have said that vinegar made their symptoms worse.
Unfortunately, yes There is no good research about vinegar and digestive health, says Dr. Nitin K. Ahuja, a gastroenterologist at Penn Medicine.
People who use vinegar to treat reflux, which is often caused by stomach acid rising into the esophagus, say that the acid from the vinegar causes the stomach to produce less acid, Ahuja said. However, he adds, there is no supporting data and “mechanically, it is absurd that adding acid to the stomach would somehow help control it.”
Studies done on petri dishes show that apple cider vinegar Can kill some bacteria, has the ability to induce changes in the gut microbiome, helping to reduce bloating, Ahuja says. But again, he added, this has not been studied in humans.
If you have frequent or severe reflux symptoms, see your doctor for treatment, he says.
Skin condition
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Applying diluted apple cider vinegar to the skin has long been used as a home treatment for eczema, says Dr. Lydia Luu, a dermatologist at the University of Virginia School of Medicine. And after several patients asked about such a treatment, she and her colleagues decided to test it.
IN their 2019 studyResearchers asked 22 participants, half of whom had eczema, to soak one arm in tap water and one arm in diluted apple cider vinegar for 10 minutes every day for two weeks. Afterwards, there were no differences between the participants' skin in terms of pH, bacteria or the ability to retain moisture – all of these properties are often altered in eczema. Sixteen study participants reported symptoms such as mild burning or itching, primarily on the arm treated with vinegar; one person had severe itching, moderate burning, and small ulcers; and another person had a raised rash.
“Unfortunately, apple cider vinegar is not very helpful for eczema and may make your symptoms worse,” says Luu.
Some of Luu's patients swear by apple cider vinegar to remove warts, and TikTok is filled with videos suggesting such a treatment for warts. acne or dark spots or to remove skin tags. But there is no good research on these uses, Liu says, and apple cider vinegar may cause it chemical burns And skin scars.
Is it safe to try?
Consuming apple cider vinegar, even when diluted, may interact with certain medications, including some diabetes and heart medications, as well as diuretics. Czerwony says apple cider vinegar can also reduce potassium in the blood, which can be a problem for people who already have low potassium levels. So consult your doctor before trying it, she says.
Luu says the same advice applies to using apple cider vinegar on the skin. A primary care physician or dermatologist can recommend safer, more effective treatments.
If you want to use vinegar to control your blood sugar, Johnston recommends diluting one or two tablespoons of any type of vinegar into water and drinking it, but not exceeding two to four tablespoons in a day. Even when diluted, vinegar can corrode tooth enamelso she recommends drinking vinegar through a straw.
If you drink it undiluted, you are at risk erodes the lining of your esophagus Ahuja also said the same.
Don't just shoot it, Johnston added.
Damman suggests a safer and more delicious approach than using apple cider vinegar in cooking. Mix it with vinaigrette or sushi rice, combine it with olive oil as a dip for sandwiches, or combine it into a refreshing sparkling drink. If there are any health benefits to be gained, he says, you'll probably get them this way, too.
New York Times
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