7 Unexpected Health Benefits Of Apple Cider Vinegar – Health Digest

From ancient healers to TikTok influencers, apple cider vinegar (ACV) has long been touted as one of nature’s few potentially cure-all remedies. The dark-gold, tangy liquid, produced by allowing apple juice to ferment twice: first by yeast, which turns the juice’s natural sugars into alcohol, and then by acetobacter bacteria, which transforms the alcohol into vinegar (or more precisely, acetic acid), is glorified for its various nutritional components, including organic acids, friendly bacteria, and trace minerals. For centuries, cooks have splashed it into pickles, salad dressings, and chutneys, while home remedy enthusiasts have discovered a wide range of surprising uses for apple cider vinegar, including preparing kid- and pet-friendly mosquito repellents, cleaning and declogging solutions, and even protecting furniture from cat damage.

Nevertheless, when it comes to health enthusiasts and scientific research, the focus has primarily been on ACV’s potential to help manage blood sugar and cholesterol levels, as well as promote weight loss, a claim that has pushed for the development of assorted ACV products, such as shots and gummies, into mainstream wellness culture. Yet, these potential health benefits seem to be only the tip of the iceberg when it comes to all that ACV has to offer, as anecdotal evidence hints at a broader portfolio of uses. From soothing sore throats to acting as a natural breath freshener, this article sheds light on seven unexpected health benefits of the vinegar that might have flown under your radar.

When it comes to gut health support, prebiotics and probiotics are key, as they play valuable roles in balancing the friendly bacteria in your gut (also known as your gut microbiota). A balanced gut microbiota might be able to prevent a variety of chronic diseases, such as allergies, inflammatory bowel diseases (IBD), and even mental health conditions like anxiety or depression. To achieve a healthy balance, your microbiota relies on probiotics, which are healthy microorganisms themselves, and prebiotics, which feed said microorganisms to help them thrive. As it happens, ACV may provide both, though evidence is limited.

On the one hand, being a fermented product, ACV could be considered a probiotic. This might be especially true for raw, unfiltered ACV varieties that still contain “the mother,” a cloudy substance comprising a mix of beneficial bacteria formed during the fermentation process (via UChicago Medicine). On the other hand, the vinegar’s acetic acid content acts as a prebiotic by helping create an environment in the gut that supports the growth of healthy microbes (per GoodRx). While more human research is needed, ACV’s role in gut health looks promising. If you’re curious about trying it, start by choosing raw, organic versions with the mother, and be sure to incorporate it into a fiber-rich, whole-food diet.

Sipping tea with honey and lemon is likely one of the most common home remedies for a sore throat. However, ACV might give tea a run for its money, as some people swear by its throat-soothing effects. According to Medical News Today, this may be due to ACV’s acetic acid content, which offers mild antibacterial properties that may help reduce the presence of harmful bacteria in the throat. In fact, test-tube studies show that solutions with as little as 1% of ACV might provide antibacterial effects against Escherichia coli, Staphylococcus aureus, Pseudomonas aeruginosa, and Bacillus subtilis (per Drugs.com).

Nevertheless, Healthline warns that while it may offer temporary relief from bacterial irritation and discomfort, ACV is not a cure for sore throats caused by viral infections, as they are not affected by its antibacterial properties. To give ACV’s throat-soothing properties a try, the site recommends preparing an ACV tea by adding one tablespoon of the vinegar and twice the amount of honey to a cup of hot water. Other variations to the recipe include swapping the honey and water for lemon juice and green tea, or adding coconut oil, ground ginger, or cayenne pepper to the drink. Alternatively, you could try ACV gargles by mixing the vinegar with warm salty water.

Among its multiple potential uses, ACV has become a go-to home remedy for a range of skin concerns, particularly psoriasis, acne, and eczema, due to its antibacterial and antifungal properties, as well as its alleged beneficial effects on skin barrier integrity and pH levels. The site explains that the vinegar’s acetic acid content may be the compound responsible for its beneficial effects, as its acidity may help balance the skin barrier’s naturally acidic environment, thereby protecting it from damage. However, there’s very little human evidence to back up the claims, and most recommendations are either mixed or based on anecdotal evidence.

For example, regarding psoriasis, the National Psoriasis Foundation states that, as long as you also keep using your prescribed treatment, applying a 1:1 dilution of organic ACV and water to the scalp may help relieve itchiness. However, when it comes to determining whether ACV is an effective treatment for acne, it is still unclear whether its antibacterial properties are strong enough to fight acne-causing bacteria (via Healthline). Lastly, some reports suggest that ACV mixed with water may prevent eczema flares, while others claim it actually irritates the skin. Thus, to err on the side of caution, be sure to talk to your healthcare provider before giving any ACV home remedy a try, especially if you’re already taking additional medications for your skin condition, to avoid any unwanted interactions or side effects.

After you chew and swallow your food, it enters your stomach, where gastric acid is in charge of digesting it, meaning it breaks it down into smaller nutrients that are able to be absorbed in the small intestine. However, when you have too little stomach acid, a condition known as hypochlorhydria, you may experience difficulty with this process, potentially leading to indigestion and poor nutrient uptake, particularly proteins, vitamin B12, and some minerals (via the Cleveland Clinic).

Fortunately, one of the lesser-known benefits of ACV’s acetic acid content is its potential role in stimulating gastric acid production, thus enhancing digestion and, consequently, nutrient absorption (according to Healthline). In fact, this might also be a valuable digestive hack for older people, seeing that gastric acid production naturally decreases with age (per the Canadian Digestive Health Foundation). As always, moderation is key, and Healthline suggests diluting ACV in water and consuming it with food to keep ot from irritating your digestive tract.

Believe it or not, ACV’s antibacterial properties might also make it a surprisingly effective natural deodorizer for both body odor and bad breath. Body odor, that characteristically tangy smell you get after participating in any sweat-causing activity, is the result of sweat getting mixed with your skin’s natural bacteria. Yet, thanks to its antibacterial properties, ACV can double as a natural deodorant by reducing the growth of bacteria in sweat-prone areas, like your armpits or feet, thereby helping to neutralize unwanted smells. Just a swipe of diluted ACV on a cotton pad can freshen underarms without synthetic fragrances or harsh chemicals. Alternatively, you could try an armpit detox mask by mixing bentonite clay with the vinegar and applying it for up to 20 minutes before washing it off.

When it comes to halitosis (bad breath), it is often caused by a bacterial overgrowth due to poor dental hygiene. However, it turns out that ACV’s acetic acid content creates an environment that is less hospitable to odor-causing bacteria in the mouth, helping to solve this unpleasant issue, and becoming a reason why it has been suggested as one of several fixes for bad breath other than mouthwash. That said, remember that vinegar is highly acidic and should never be used undiluted, especially in the mouth. In fact, the site recommends mixing up to two tablespoons of ACV in a glass of water and gargling for 30 seconds, just as you would with any commercial mouthwash.

Among ACV’s antifungal properties, there’s one that has been repeatedly reported in scientific literature, and that is its ability to combat Candida albicans. This is a type of yeast that naturally lives in the body, mainly the mouth, skin, and vagina, but can cause health issues (a.k.a Candidiasis) when it grows out of control. Depending on the location, Candida overgrowth often leads to recurrent infections such as oral thrush or vaginal yeast infections, which include symptoms such as pain, soreness, difficulty swallowing, itching, loss of taste, sores in the mucosa, and smelly vaginal discharge (via the Cleveland Clinic).

However, both test-tube studies and human data have shown that ACV can inhibit Candida growth (per Drugs.com). For example, according to a 2017 report published in Alternative Therapies in Health and Medicine, treatment with ACV helped cure a vaginal Candida infection in a patient diagnosed with chronic Candidiasis who didn’t respond to traditional medical therapy. Similarly, a 2015 study published in The Journal of Prosthodontics found that ACV to be a viable treatment option for people with denture-related Candida mouth infections. That said, it’s important to note that if you’re considering using ACV for yeast-related concerns, you should always consult with a health professional first.

While a high-fiber diet, good hydration, and exercising regularly are among the most common recommendations for constipation relief, you might find that ACV is often mentioned in alternative health circles as a gentle beverage that can make you poop fast, seeing that its unique composition may offer some digestive support. There are two potential reasons behind ACV’s alleged laxative effects: the vinegar’s pectin content, a type of soluble fiber present in apples that remains in the vinegar and that may help promote bowel movements, and the vinegar’s natural acidity, which might help move things along more efficiently by acting as a natural laxative.

However, Healthline adds a third likely explanation behind the effect, stating that ACV might help you go number two because it contains trace amounts of magnesium, a mineral known to help relax intestinal muscles and encourage regularity. Nevertheless, both sites make it clear that there is no scientific evidence to back up these claims. Yet, a 2021 study published in the Nordic Journal of Psychiatry found that ACV helped reduce drug-induced constipation in people taking clozapine, a common medication used to treat schizophrenia. While more research is needed to confirm its laxative effects, ACV remains a low-cost, natural option that may support digestive comfort.

While ACV is widely praised for its numerous health benefits, it’s important to remember that not everything about it is harmless and that, used improperly or in excess, ACV can cause more harm than good. One of the most common concerns is its acidity, which can irritate the stomach lining, erode tooth enamel, and cause skin irritation, potentially leading to stomach issues, tooth decay or sensitivity, and skin burns, respectively. In addition, long-term and excessive ACV use has been linked to osteoporosis and low potassium levels, or hypokalemia (per Drugs.com).

Moreover, while moderate use of diluted ACV is considered safe for most people, those taking some over-the-counter (OTC) or prescription medications to manage chronic conditions might have an increased risk of drug interaction. For example, WebMD notes that ACV might not be safe for people taking Digitalis (Lanoxin) for heart health, insulin and other antidiabetic drugs, and diuretics, as the mix might cause blood sugar or potassium levels to drop too low. Thus, be sure to always consult with a healthcare professional before adding ACV to your routine, and remember that natural doesn’t always mean risk-free.

The good news is that, once you’ve been cleared by a healthcare professional and are sure that taking ACV won’t cause more harm than good, incorporating ACV into your diet is relatively easy. Yet, there are some considerations you should always take into account. First, due to its highly acidic nature, ACV should always be diluted before consuming to minimize the risk of enamel erosion and gastrointestinal discomfort. A common starting point is mixing up to two teaspoons of raw, unfiltered ACV in a large glass of water. Second, while there are no established standard dosages, it’s important to note that the recommended amount may still vary depending on the intended use.

Still, one of the simplest ways to sneak more apple cider vinegar into your diet is by using it the old-fashioned way and adding it to your daily recipes. For example, by combining olive oil, ACV, Dijon mustard, and a touch of honey, you get a zesty vinaigrette packed not only with ACV’s health benefits but also a punch of flavor. Alternatively, you can add it to soups, marinades, or pickled vegetables for a subtle tang that enhances flavor without overpowering the dish.