5 Science-Backed Benefits of Apple Cider Vinegar

Crisp red apples on a pitchblack backdrop

Apple cider vinegar is known for having a range of health benefits, from helping weight loss to boosting the immune system. It has been used for centuries in traditional medicine with some of the earliest records dating back to 400 B.C. when Hippocrates wrote about prescribing a mixture of honey and apple cider vinegar as treatment for various diseases.

The powerful effects of apple cider vinegar are partly thanks to its strong antioxidant and antimicrobial properties, which help the body to defend against a wide variety of common illnesses.

Here are 5 science-backed benefits of apple cider vinegar:

1. It’s high in antioxidants

Apple cider vinegar has a super high antioxidant content and strong antioxidant activities. Diets high in antioxidants have been shown to help improve cardiovascular health and reduce blood pressure

Antioxidants also help to reduce the risk of cancer, inflammation, liver disease and even aging. Research shows that apple cider vinegar may reduce the risk of cognitive diseases like Alzheimer’s too. 

2. It has powerful antimicrobial properties

Vinegar was traditionally used as a disinfectant thanks to its strong antifungal, antibacterial and antimicrobial properties. A 2018 study found that apple cider vinegar is highly effective against E-coli, Candida albicans and Staphylococcus

It is often recommended as a natural remedy for candidiasis and can be used topically to help wound healing. In the body, antimicrobial foods like apple cider vinegar also work to support the immune system.

3. It can improve digestion

Raw apple cider vinegar is an excellent source of probiotics, helping to boost your gut health. Apple cider vinegar contains lactic acid bacteria which has been shown to strengthen the immune system and protect the body against pathogens.

Probiotics are also gaining popularity as a form of treatment for common conditions, including digestive issues, allergies and skin problems like eczema and psoriasis. Probiotics can act as a mood regulator and can be used to combat mental illness, including depression, anxiety and chronic stress.

4. It regulates blood sugar 

Research has shown that apple cider vinegar is effective at regulating blood sugar. The effects are especially strong in individuals with type 2 diabetes. It may also help to reduce insulin resistance and increase insulin production. 

The regulation of blood sugar is also useful in other ways, especially for athletes. A 2020 study found that apple cider vinegar is as effective as commercial sports drinks for increasing endurance. 

When taken before and during exercise, apple cider vinegar can help to increase blood glucose levels and reduce the production of lactate, helping to improve physical performance and reduce fatigue.

5. It supports healthy weight management  

As well as regulating blood glucose, apple cider vinegar has been proven to be effective at balancing your weight. As little as 30ml of apple cider vinegar per day was found to be a great choice in supporting a healthy weight management. 

Whether you’re looking to improve your gut health or increase your antioxidant intake, apple cider vinegar is an easy way to give your body a boost. Try using raw apple cider vinegar in your salad dressings, adding it to a smoothie or eating ACV gummies as a healthy treat!

**At Free Soul, your wellbeing is our priority, and although we pride ourselves on our expertise in women's health and wellbeing, it is important to acknowledge the individuality of each person. Features published by Free Soul are not intended to treat, diagnose, cure or prevent any disease, or replace the advice of your GP. We always recommend consulting with a healthcare provider if you encounter any health concerns, and we’ll always be here to support you so you’re never alone on your journey.