Apple cider vinegar (ACV) is a cost-effective and multipurpose ingredient known for its diverse applications, from household cleaning to enhancing health. Rich in vitamins and minerals such as calcium and magnesium, ACV can be a valuable addition to your daily regimen. Whether you’re seeking an insect repellent, a natural remedy for hiccups, or a solution for scalp issues, diluted ACV might be just what you need.
Teeth Whitening
While apple cider vinegar can have a bleaching effect on teeth, its acidic nature can erode tooth enamel, leading to potential damage and increased sensitivity. Thinning enamel may also cause more yellowing over time. The American Dental Association does not endorse using ACV to clean toothbrushes. If you wish to improve oral health with ACV, consult with a dental professional first. It may help with plaque and gingivitis, especially for those using electric toothbrushes who cannot access specialized oral care.
Supports Weight Loss
Acetic acid, a key component of ACV, can aid in weight loss. Regular consumption of raw ACV has been linked to reductions in body mass index (BMI), body fat, and waist/hip circumference. ACV slows digestion and may boost satiety hormones, contributing to weight management. For best results, incorporate one to two tablespoons of ACV into water daily and combine it with a balanced diet and exercise. Avoid tooth enamel erosion by using a straw.
Regulates Blood Sugar
ACV may help control blood sugar levels by improving insulin sensitivity. Those with hormone resistance or prediabetes might benefit from a teaspoon of ACV mixed with water before high-carb meals. ACV can reduce blood sugar spikes by affecting carbohydrate digestion and absorption. Other types of vinegar can also offer similar benefits if ACV is unavailable.
Alleviates Constipation
The pectin in ACV can aid in relieving constipation by promoting bowel movements and reducing intestinal inflammation. For natural relief, mix two tablespoons of ACV with water and drink it, possibly sweetened with apple or grape juice if the taste is strong. Overuse can lead to diarrhea, but ACV’s antibiotic properties might help with diarrhea caused by spoiled food or infections.
Improves Scalp and Hair Health
Though research is limited, diluted ACV is often recommended for addressing scalp issues like product buildup, itchiness, and dandruff. ACV may enhance hair pH balance, reducing breakage and frizz. To use, mix four tablespoons of ACV with 16 ounces of water and apply as a pre-shampoo treatment or post-conditioner rinse twice a week. If irritation occurs, adjust the concentration or frequency.
Enhances Skin Conditions
ACV is popularly used as a remedy for various skin issues, including eczema, acne, wrinkles, and sunburn. While it can help with sunburn and pimples, undiluted ACV can worsen eczema and cause burns. For itchy bug bites, add two cups of ACV to a bath or apply diluted ACV directly to the affected area. Always perform a patch test first and consult a dermatologist for serious conditions.
Eases Leg Cramps
Consuming pickle juice, rich in acetic acid, can reduce leg cramps quickly. If cramps occur, sip a glass of warm water mixed with two tablespoons of ACV and a bit of honey. This remedy may not be suitable for individuals with gastroesophageal reflux disorder or high blood pressure. Consult a dietitian for alternative solutions.
Soothes Coughs and Sore Throats
ACV’s antimicrobial properties make it a traditional remedy for sore throats and coughs. Mixing two tablespoons of ACV with warm water, honey, and optional ginger or cayenne pepper can help alleviate symptoms. Gargling with diluted ACV may also provide relief, but avoid undiluted vinegar to prevent irritation.
Fights Infections
Historically, vinegar has been used to treat wounds due to its antiseptic properties. ACV can combat fungal and bacterial infections and serve as a food preservative. While some people use it for ear infections or UTIs, scientific evidence supporting these uses is limited.
Lowers Cholesterol
ACV may help lower LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol levels. Regular consumption has been linked to reduced cholesterol and triglyceride levels. Those with health issues should consult a doctor before adding ACV to their diet. Combining ACV with a heart-healthy diet can further support cardiovascular health.
Curbs Hiccups
A teaspoon of ACV might alleviate hiccups by stimulating receptors that affect muscle contractions. Mix ACV with water to avoid throat irritation and drink it slowly. This remedy is anecdotal, and its effectiveness can vary.
Boosts Energy
ACV’s amino acids, enzymes, and potassium may help combat fatigue caused by intense exercise or stress. The antioxidants in ACV can support blood pressure regulation and stabilize blood sugar, potentially improving overall vitality. Consider supplementing with ACV or B vitamins if feeling tired after meals.
Fades Bruises
ACV’s anti-inflammatory properties might speed up the healing of bruises by improving blood flow and breaking up blood clots. Apply a solution of ACV as a compress or make a paste with petroleum jelly for smaller bruises. Improvement should be noticeable within a few days.
Reduces Bloating and Indigestion
ACV may help with bloating and indigestion, though evidence is mainly anecdotal. The “mother” in ACV is believed to support gut health by promoting beneficial bacteria. For relief, mix a tablespoon of ACV with warm water before or after meals. Monitor your body’s response to avoid worsening acid reflux.
Types of Apple Cider Vinegar
Unfiltered ACV is cloudy and contains “the mother,” a mix of raw enzymes and bacteria with probiotic benefits. Filtered and pasteurized ACV is clearer and may be less expensive. ACV is also available in pill, powder, and gummy forms, but it’s essential to check with your healthcare provider before starting any supplements.
Dosages and Usage
Dosage varies depending on the intended use. For general health benefits, drinking one to two tablespoons of diluted ACV twice a day is generally safe. For topical applications, such as hair rinses and foot soaks, use as directed. Prolonged high doses may lead to low potassium levels and other issues.
Risks and Precautions
ACV offers many benefits, but safety is crucial. Undiluted ACV can cause skin burns, and those with hypokalemia or certain medications should consult a healthcare provider before use.