Effect of Apple Cider Vinegar on the Body

Apple cider vinegar, a fermented product derived from crushed apples exposed to yeast and bacteria, has been used for centuries in various cultures as a natural remedy and culinary ingredient. Its main composition includes acetic acid, which gives it its characteristic sour taste, along with traces of vitamins, minerals, and compounds such as polyphenols and probiotics in its unfiltered versions, known for containing "the mother," a cloudy substance made up of proteins and enzymes. This vinegar is not only used in salads or preserves, but has gained popularity in the modern world for its purported health effects, although scientific evidence varies in strength and is mostly based on small or animal studies. When we delve into how it works in the body, it is fascinating to observe how its acidity interacts with key biological processes, from digestion to metabolism.

When ingested, apple cider vinegar begins its action in the digestive tract, where acetic acid plays a key role in influencing the speed at which food is broken down and absorbed. This compound can slow gastric emptying, meaning that nutrients, especially carbohydrates, pass more slowly from the stomach to the small intestine, thus moderating blood glucose spikes after meals. In human studies, this slowing has been observed to help stabilize blood sugar levels, potentially benefiting people with insulin resistance or type 2 diabetes, although it does not replace established medical treatments. Furthermore, acetic acid appears to promote insulin sensitivity in cells, helping the body better utilize available glucose and reducing fat accumulation in the liver and other tissues. This metabolic interaction is not immediate but accumulates with consistent use and has been linked to improvements in lipid profiles, where vinegar may help lower triglycerides and total cholesterol by interfering with lipid synthesis in the liver.

Beyond its impact on sugar and lipids, apple cider vinegar exerts antimicrobial effects in the body, thanks to its ability to inhibit the growth of pathogenic bacteria such as Escherichia coli or Staphylococcus aureus, making it a potential ally for food preservation and, to a lesser extent, for intestinal health. In the gut, the probiotics present in the raw version may contribute to a balanced microbiota, although the amount is limited compared to specific supplements. Some researchers have explored how this vinegar influences cellular oxidation, with its polyphenolic antioxidants protecting against oxidative stress that accelerates aging and chronic diseases. However, these effects are subtle and depend on factors such as overall diet and lifestyle, as vinegar does not act in isolation but as a complement that modulates mild inflammatory responses in the body.

Moving on to the most notable benefits, one of the most studied is its role in glycemic control, where reviews of clinical trials have shown modest reductions in fasting and postprandial blood sugar levels in individuals with diabetes or prediabetes. For example, consuming one or two diluted tablespoons before a carbohydrate-rich meal can attenuate the rise in glucose, which in the long term could reduce the risk of complications such as neuropathies or cardiovascular problems. Another benefit supported by preliminary evidence is its support for weight loss, where human studies have indicated that incorporating apple cider vinegar into a low-calorie diet accelerates the reduction of visceral fat, the dangerous accumulation around organs associated with metabolic syndrome. Research participants have lost up to four additional kilograms in 12-week periods, attributing this to a greater feeling of satiety and lower calorie intake, possibly due to the delayed stomach emptying that prolongs fullness.

In terms of cardiovascular health, apple cider vinegar has been shown in meta-analyses to raise HDL cholesterol, the "good" cholesterol, while lowering triglycerides. These effects are most pronounced in people with type 2 diabetes who consume it daily for at least eight weeks. This could translate into less plaque buildup in the arteries, although more research is needed to confirm long-term benefits in preventing heart attacks or strokes. Furthermore, its topical or oral use has been linked to improvements in skin and hair, where its acidity balances the pH and fights bacteria that cause acne or dandruff, although these are more anecdotal than scientifically proven. Regarding digestion, many people report relief from heartburn or reflux, as, paradoxically, a little acid can stimulate the production of digestive enzymes and improve the closure of the esophageal sphincter, preventing the return of gastric contents.

Another emerging benefit is its potential to lower blood pressure, observed in animal and some human studies, where acetic acid relaxes blood vessels and improves circulatory flow. In terms of bone health, although it is not a rich source of minerals, its minimal potassium content could counteract the acidification that leads to calcium loss, but this is speculative. For those seeking detoxification, vinegar supports liver function by promoting the elimination of toxins through urine, as seen in research on uric acid excretion, reducing the risk of gout or kidney stones. In short, these benefits, while promising, are modest and should be integrated into a context of healthy habits, not as a miracle cure.

Regarding dosage, the key lies in moderation to maximize the positive effects without incurring risks. Most studies recommend between one and two tablespoons a day, equivalent to 15-30 milliliters, diluted in a glass of water to mitigate acidity. This amount has been used safely in trials of up to 12 weeks, often divided into doses before main meals to optimize glycemic control or satiety. For weight loss, it is suggested to incorporate it into a calorie-deficit diet, such as mixing a tablespoon into warm water in the morning or before lunch and dinner. In supplemental forms, such as capsules or gummies, the equivalent dose is usually 500–1000 milligrams of acetic acid, but always check labels and consult a professional, as not all products are regulated equally. For topical uses, such as hair rinses, a dilution of one part vinegar to three parts water once a week is common, avoiding excess to prevent drying.

Increasing the dose beyond the recommended dose does not amplify the benefits and can lead to problems, so beginners should start with half a tablespoon and monitor tolerance. In children or pregnant women, there are no established doses, and it is advisable to avoid it or use it minimally under medical supervision. Consistency is important; Benefits such as lower cholesterol are seen after eight weeks of daily use, but pausing occasionally prevents habituation or chronic irritation. The ideal dosage varies by individual, depending on weight, health, and goals, so personalizing it with a nutritionist ensures efficacy without overload.

However, as with any acidic remedy, apple cider vinegar carries side effects that should not be underestimated, especially with excessive or undiluted consumption. One of the most common is digestive irritation, manifested in nausea, indigestion, or diarrhea, as the acid can upset stomach balance and worsen conditions such as gastroparesis, where delayed gastric emptying causes prolonged discomfort. In people with acid reflux, while some find relief, others experience worsening, with burning in the throat or esophagus due to the acidity eroding sensitive mucous membranes. Another significant risk is enamel erosion, where repeated contact with teeth weakens the protective layer, increasing sensitivity and the risk of cavities. This effect has been documented in studies that show damage similar to that caused by acidic beverages like soda.

At the systemic level, prolonged consumption in high doses can lower blood potassium levels, a condition called hypokalemia that causes muscle weakness, fatigue, and cardiac arrhythmias, particularly dangerous for those taking diuretics or insulin. In extreme cases, bone loss has been reported, as the body may extract minerals from the bones to neutralize acidity, although this is more common in chronic abuse. For the skin, direct, undiluted applications cause burning, redness, or rashes, while ingesting it can interact with medications, enhancing the effects of hypoglycemic agents and causing dangerous low blood sugar. Furthermore, in individuals with kidney disease, excess acid overloads the kidneys, which struggle to process it, potentially exacerbating problems such as toxin buildup.

These side effects underscore the need for strict precautions to avoid complications, starting with always diluting vinegar in at least eight times its volume of water and drinking it through a straw to minimize contact with the teeth, followed by rinsing with water. It is crucial to consult a doctor before starting, especially if you have diabetes, gastric problems, kidney disease, or are taking medications such as diuretics, laxatives, or insulin, as interactions can be serious, altering potassium or glucose levels. For those with a history of ulcers or esophagitis, avoiding it completely prevents irritation, and for children or pregnant women, the lack of studies advises caution or abstinence. Monitoring initial symptoms such as stomach upset and adjusting or stopping use is essential, and opting for unfiltered organic versions ensures purity, but does not exempt it from risks.

Storing it in a cool, dark place prolongs its shelf life, and using it in foods instead of drinking it neat reduces direct exposure. If choosing supplements, checking for certifications avoids contaminants, and combining it with a balanced diet amplifies benefits while mitigating harm. Ultimately, apple cider vinegar offers a natural supplement with potential, but informed and moderate use is key to reaping its benefits without compromising health, remembering that no remedy replaces a holistic lifestyle.