Buzz
By MaryGrace Taylor
What benefits does apple cider vinegar offer? If you frequently browse health and wellness blogs, you might believe it can do EVERYTHING! Often hailed as a natural, safe, and all-around miracle solution, ACV (as enthusiasts refer to it) could easily inspire a skit on Portlandia.
However, if you’re doubtful that a tangy liquid derived from fermented apples can treat diabetes, clear acne, relieve a sore throat, brighten teeth, eliminate dandruff, and essentially perfect your life, you’re not alone. Given the hype surrounding apple cider vinegar, we decided to explore what scientific evidence actually supports. Devoted fans might want to brace themselves.
Despite ACV’s reputation as a universal remedy, the research backing these claims is surprisingly sparse. “The human studies on vinegar consumption are extremely limited,” explains Carol Johnston, Ph.D., R.D., a researcher at Arizona State University who focuses on vinegar’s medicinal properties. That said, there are a few scientifically supported benefits of ACV worth noting.
WHAT THE RESEARCH SAYS:
1. IT HELPS MAINTAIN STEADY BLOOD SUGAR LEVELS.
Ever experienced that dizzy, sluggish sensation after indulging in too many refined carbs? That’s your blood sugar surging and then plummeting. The acetic acid in ACV (and other vinegars like white or red wine vinegar) has anti-glycemic properties, and research indicates that consuming apple cider vinegar before meals can help prevent such spikes. This might explain why ACV users often report improved mood and energy levels, according to Nicole Granato, a holistic nutrition and wellness coach based in Los Angeles.
These blood sugar benefits could also be promising for individuals with diabetes, though further research is needed. “If someone consistently drinks vinegar before meals for a year or longer, could it reduce their dependence on insulin medications or slow disease progression? These questions remain unanswered,” explains Johnston.
2. IT HAS ANTIBACTERIAL PROPERTIES.
ACV has been utilized since ancient Greek times to fight infections such as ulcers and sores. Numerous studies highlight vinegar’s antimicrobial properties. However, just because ACV can combat bacterial infections doesn’t mean it’s always a safe choice. Due to its high acidity, applying it to open wounds, cuts, or using it for ear infections can cause skin irritation. It’s also unsafe to gargle ACV for a sore throat, as it may cause more harm than good. “Gargling vinegar is not recommended. There have been instances where people were hospitalized after accidentally inhaling it,” Johnston warns.
3. IT CAN ALLEVIATE JELLYFISH STINGS.
Interestingly, studies suggest that applying ACV to a jellyfish sting can be beneficial. It helps deactivate nematocysts, the venom-injecting barbs used by jellyfish. However, experts note that warm water can achieve similar results without the potential skin irritation caused by ACV.
WHAT REMAINS UNCLEAR:
1. IT ENHANCES SKIN HEALTH.
Many people claim that using ACV on their skin helps reduce acne and improve texture. “Clients with persistent acne who use diluted apple cider vinegar for steaming their face often see improvements within two to three weeks,” Granato shares. Given ACV’s antimicrobial properties, it might benefit acne-prone skin, she adds. However, there’s currently no scientific evidence to confirm these effects.
2. IT REMOVES WARTS.
Some studies suggest that applying acetic acid can eliminate wart tissue. However, these studies used extremely high concentrations (up to 99 percent). Since ACV and similar vinegars contain only about 5 percent acetic acid, they lack the potency needed to effectively treat warts.
3. IT ALLEVIATES DANDRUFF.
While an ACV rinse might enhance hair shine, there’s no reliable research to back its effectiveness against dandruff. (Johnston was unaware of this claim until we mentioned it.)
4. IT BRIGHTENS TEETH.
Granato notes that ACV’s antibacterial qualities might help remove plaque and bacteria from teeth. However, there’s no proof that it can whiten teeth. In fact, it could damage your enamel. “I strongly advise against using apple cider vinegar for teeth whitening,” Johnston states. “The mouth lacks strong acid protection, and you risk eroding your tooth enamel.”
THE SAFEST WAY TO USE APPLE CIDER VINEGAR
While the acetic acid in apple cider vinegar has some health benefits, it can be harmful in high concentrations. Therefore, caution is essential when consuming it or applying it to your skin.
Both Johnston and Granato recommend using ACV in small amounts. If consuming it, mix a tablespoon with at least eight ounces of water, no more than twice daily. Always follow it with food to minimize throat irritation and help neutralize the acid, Johnston advises.
The same approach applies for skin application. Mix a tablespoon of ACV into a bowl of hot water and soak a face towel in the solution. “You can steam your face with the towel for about 12 minutes,” Granato suggests.
THE BOTTOM LINE
Most studies on apple cider vinegar focus on its impact on blood sugar, and these findings are generally reliable. Experts also acknowledge its antibacterial properties, but due to its acidity, it’s not ideal for treating sore throats or wounds (aside from jellyfish stings). As for other claims—like improving skin, reducing dandruff, or whitening teeth—there’s no scientific backing. In fact, it could be damaging. If you choose to use it, do so carefully. “This is a case where less is more,” Johnston emphasizes.
This article originally appeared on Greatist.com.
