The TRUTH About Apple Cider Vinegar

By Dr. Scott Olson, ND Posted July 6, 2023

It happens every few years. Interest spikes in the potential health benefits of apple cider vinegar.

So I’m never surprised when I start getting a lot of questions about whether or not it’s good for us. And lately, they’ve been ROLLING in.

So let’s take a closer look…

Wherever you have apples, you have vinegar. It’s inevitable.

When the ripened fruits fall from trees, natural yeasts kick off fermentation, turning the fruit’s sugars into alcohol. Then bacterial microbes swoop in, digesting the alcohol and converting it into acetic acid, the basis of vinegar.

The recorded history of apple cider vinegar goes way back to medieval Normandy. And American settlers brought apple cultivation… and the making of apple cider and apple cider vinegar… with them to the New World.

Eventually, industrialization turned it into a pasteurized, filtered, common pantry product. But that’s when interest in the health benefits of raw, unpasteurized, smaller-batch apple cider vinegar SKYROCKETED.

Apple cider vinegar is rich in vitamins, minerals, and antioxidants. Plus, it contains small amounts of potassium, vitamin C, and various B vitamins.

So we know that the vinegar brings a sharp taste and some vital nutrients to the table. But what about its BENEFITS?

Let’s focus on its TOP three…

• Digestive Health: Apple cider vinegar contains enzymes and organic acids that may AID digestion and IMPROVE gut health. It’s often used as a remedy for digestive issues like indigestion and bloating. And folks with low stomach acid may benefit from taking some with a glass of water before or after meals.
• Blood Sugar Control: Studies suggest apple cider vinegar may help IMPROVE insulin sensitivity and REGULATE blood sugar levels. When taken with a high-carb meal, it slows stomach emptying, reducing sugar spikes. And research shows around four teaspoons in a glass of water before meals can lower blood sugar levels after eating.
• Weight Management: Apple cider vinegar may help with weight management by making you feel fuller and MORE satisfied, so you eat LESS. Research shows folks taking one to two tablespoons daily helped with weight loss and, in one study, allowed volunteers to lose twice as much weight. The vinegar also contains ketones, which folks on low-carb diets may be trying to increase.

So, should you take apple cider vinegar? Honestly, many people can’t stand the taste. But if you don’t mind the flavor, there ARE some valuable health benefits.

Taking a tablespoon or two daily in a glass of water is a good way to start your morning. Or try downing a dose before or after meals.

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Sources:

“The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials.” BMC Complement Med Ther. 2021 Jun 29;21(1):179. doi: 10.1186/s12906-021-03351-w. PMID: 34187442; PMCID: PMC8243436.

“The Effects of Vinegar/Acetic Acid Intake on Appetite Measures and Energy Consumption: A Systematic Literature Review. Curr Dev Nutr. 2022 Jun 14;6(Suppl 1):285. doi: 10.1093/cdn/nzac053.026. PMCID: PMC9193460.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More By Dr. Scott Olson, ND