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Vinegar has a long history of therapeutic use, dating back some 5000 years BC in Babylonia. Hippocrates and Hannibal of Carthage and Cleopatra were fans and, today, science backs the numerous health benefits of this fermented beverage. (1)
Therapeutic cider vinegar or “sour wine” can be made of most carbohydrates: molasses, dates, sorghum, apples, pears, grapes, berries, melons, coconut, honey, beer, maple syrup, potatoes, beets, malt, grains, and whey. (1)
Commercial manufacturers use a very fast fermentation process, which compromises some of the inherent in benefits of vinegar. (1) Allowing the vinegar to ferment slowly allows the acetic acid to create what is called “the mother” of the vinegar. The mother is composed of beneficial yeast and an acetic acid bacteria called Turbatrix aceti (also called vinegar eels or vinegar nematode).
The mother of the vinegar is only found in raw, unpasteurized, organic, unfiltered vinegars, commonly apple cider vinegar. (1) Apple cider vinegar (ACV) is a type of vinegar made from fermenting the sugars from apples. First, the apples must be exposed to yeast, which does the fermenting and turns the sugars into alcohol. Then, bacteria are added to the alcohol solution, further fermenting the alcohol and eventually turning it into acetic acid. There are countless benefits of ACV, below are my 10 favorite.
Top 10 Benefits of Apple Cider Vinegar (ACV)
1. Boosts Stomach Acid Production
ACV is rich in acetic acid, which has been clinically shown to boost stomach acid production in folks with low HCl production or hypochlorhydria.
2. Healthy Cholesterol
Studies have shown that ACV can protect cholesterol from oxidation or damage, which is the main risk of high cholesterol. (1,2) ACV has also been shown to support healthy cholesterol and triglycerides. (2)
3. Healthy Weight Loss
ACV has been shown in numerous studies to support healthy weight loss compared to groups not ingesting ACV. ACV has also been shown to naturally reduce the amount of calories consumed, triggering a natural calorie-restrictive diet. (1,2)
4. Healthy Blood Sugar
Many studies have shown that ACV has strong anti-glycemic, healthy blood sugar-supporting properties. In fact, in one study, it lowered an insulin response to sugar by 20%. (1,2) Studies suggest that ACV may prevent the complete digestion of sugars and simple carbohydrates. (2)
5. Less Cravings
After a bread or bagel meal, ACV supported better energy and satiety compared to a group that did not ingest ACV. (1,2)
6. Powerful Antioxidant
ACV is rich in antioxidants, such as polyphenols that have been shown to reduce the incidence of degenerative health concerns. Antioxidants are active in the lymphatic system, which supports the body’s immunity as well as detoxification. The antioxidants in ACV are particularly effective in mitigating the oxidizing impact of stress. (1,2)
7. Topical Disinfectant
ACV has been shown to have antimicrobial properties for topical skin applications. Vinegar has been used for cleaning and treating nail fungus, head lice, warts, and ear infections. (1,2)
8. Improves Assimilation of Nutrients
ACV also has been found to slow gastric emptying, which may allow the food to be more effectively broken down in the stomach – resulting in better assimilation of nutrients. (1,3)
9. Inhibits Candida
ACV has been shown to have anti-fungal properties against Candida spp. in a study to determine the efficacy in treating oral candida. (4)
10. Blood Pressure Support
Studies have shown that ACV helps to support healthy blood pressure levels by increasing the absorption of calcium from the large intestines, which is linked to lower blood pressure. (1)
Suggested dose
Take 1 teaspoon – 1 tablespoon with 8-12 ounces of water 15-30 minutes before meals for 1-2 months to achieve the desired results.
Precautions
ACV is not recommended for women who are pregnant or breastfeeding. ACV may lower blood sugar levels, therefore, patients on diabetes medications should monitor their blood sugar levels closely and consult with their primary care physician before beginning a regimen that includes ACV, as the combination may cause blood sugar levels to drop too much. Dose adjustments may be necessary for diabetes medications that are taken.
Moderate Interaction: Patients on Digoxin (Lanoxin), Insulin, or Diuretics should exercise caution, as these medicines can lower potassium levels. Large amounts of ACV can decrease potassium levels as well, and the combination may result in a potassium deficiency.
Hello John, Is ACV appropriate for sensitive vata individuals looking to boost hcl production?
Small amounts of acv with meals, as an after-drink, are prescribed by charaka himself for improvement of digestion and pacification of vata.
Hi Farida, in this article I talk about using apple cider vinegar to help test your stomach acid levels (plus tips for addressing low acid levels): https://lifespa.com/diy-stomach-acid-test-address-occasional-heartburn-3-easy-steps/
I put juice of 1/2 lemon, 1 teaspoon turmeric, 1 table spoon apple cider vinegar raw, unfiltered with boiling water and sip when warm first thing in the morning. Is this all ok?
Add black pepper to activate the tumeric and coconut oil will help it all bypass the liver to get the most nutrients out of it.
Hi John,
I was taking ACV every morning with my lemon water but was told to stop because I have SIBO, a hiatal hernia, histamine intolerance, glutamine intolerance and adrenal fatigue. What are your thoughts?
Also, I take your Turmeric Plus every day. In your opinion, is this okay?
Thank you!
Hi Dr 4 weeks ago I had hemorrhoid surgery that were so severe and ulcerated
The Dr’s had to remove most of the tissue when I have a bowel movement I burn inside what can I do I’m in agony
Thank you
Roseann
Good morning, how many ch AVC should I start out with and then build up to? Thanks in advance for taking time to reply.
I too was curious about whether this is beneficial for more vata-prone individuals? I had heard that vinegar wasn’t the best for vata types.
In small amounts with a meal it should be fine. The Charaka samhita advises the use of small amounts of vinegar as an after-drink at meal time to improve digestion and pacify vata. The main concern would be with taking too much, especially in vata-pitta imbalanced people. Apple Cider Vinegar, because it’s made with apples, is considered more appropriate for hot constitutions, but should still be avoided by pitta-imbalanced people. Pitta people needing extra calcium in their diet, however, may benefit from taking a very small amount of raw, unfiltered vinegar (rice, apple, etc) at meal time IF they’re consuming a calcium-based bhasma or other calcium preparation. Pitta-constitution digestive strength is usually enough by itself to do the job, though.
I am confused about vinegar in the Ayurvedic system…
Was told to avoid it when I did Panchkarma in Mumbai this year…
Can you clarity this for me?
Francoise, apple cider vinegar can tend to be warming and so is beneficial in the spring and winter seasons. You can antidote any potential drying effects of the vinegar with plenty of nourishing oils, particularly as we are still in winter (vata) season.
Be well,
John
Thanks for the post, JD! Either you’re psychic or I’m psychic or both, because I was thinking about ACV just yesterday. I was considering buying some to recreate some ayurvedic recipes… and today I did! Anyway, good post. 🙂
I have an almost equal Pitta-Vata constitution(slightly higher Pitta) and have been dealing with some digestive issues for a few years now. The symptoms occurred after a 9 month long anti-biotic treatment for an illness. I recently started consuming ACV first thing in the morning in warm water and honey. Having read the responses above I am now wondering if consumption of ACV is better after meals. Please advise. I also recently ordered your Flora Probiotic and Restore capsules.
Hi Pooja, I recommend apple cider vinegar before meals.
Be well,
John
Pooja,
I am no specialist. But I went thru the same regime as you. Anti-Biotics in itself is a killer. The antibiotics kill the useful bacteria in the gut. Check for Candida overgrowth. people say it’s a myth. but I treated Candida and felt a lot better. if you are pitta and assuming you are a girl, apply sesame oil on every inch of your body and take shower after 30 mins every Tuesday’s and Friday’s. In 4 weeks the heat ll reduce. Eat small means well chewed. Eat curd/yoghurt every night. Take a good brand of pro-biotics. Meditation helps too. Eat only easily digestable food. I am a vegetarian and that helped.
To the point, ACV is small amounts is very good for digestion. But it aggravates pitta. So careful. try cooking using coconut oil Drink plenty of water. If you are India and have access or live near a water falls, go an take a shower in the falls (Has to falls, not river or lake or pond) and stand under it for 30 mins. Pitta is gone 🙂
Better to use a straw to drink it because over time the acid will damage tooth enamel.
Out of curiosity, why do you caution women who are pregnant or breastfeeding not to take ACV? (I am currently breastfeeding. When I was pregnant, I remember getting a feeling of anxiety when I ate real fermented veggies, “real” pickles, not the kind form the stores. So, I stopped eating them.) I’m wondering why that was?
Hello John, Recently i came to know that i have high cholesterol (above 250), and this happened after having my third child (who is now 20 months old) and i was doing fine before that. After doing some online survey i came to know that i have high pitta and now since January 2016 i have little heartburn and i feel lot of heat in my stomach area and growling sound all the time which is sometimes very loud. In my routine i take warm water with lemon and oats for the breakfast and fruits before noon(apple or orange or blueberries ) .Salads with lunch.Iam not taking any oily food and sometimes i do take coriander tea(seeds boiled in water), i also tried Apple cider vinegar but little confused whether to take it in the morning and replace it with warm water and lemon. Please advice .
I would recommend apple cider vinegar at 1 tablespoon with 8-12 ounces of water 15-30 minutes before meals for a couple of months and then monitor your improvement. You can read more on apple cider vinegar here: https://lifespa.com/top-10-benefits-of-apple-cider-vinegar-acv/
Be well,
Dr. John
Is it safe to drink a little apple cider vinegar in warm water first thing in the morning if you have an ulcer? I was in the hospital for four days eight years ago for a bleeding ulcer that was in the esophagus where it connects to the stomach. I have been drinking a little lemon juice with warm water and a sprinkle of red pepper but have been recently having heart burn. Thank you for any suggestions.
Hi Donna. Try to handle the body very gently right now. This link to stomach pulling may be helpful in addressing the heart burn: https://lifespa.com/learn-stomach-pulling-superior-digestion-4-minutes/ Try having a large glass of plain room temperature water in the morning. https://lifespa.com/how-much-water-should-i-drink/ Be well.
Hi John, I am confused about apple cider vinegar as believe the taste sour to not be advised for pitta dosha but then have heard it is good to take apple cider vinegar for pitta? Is it heating or not please,perhaps it is heating in different parts of the body, hence the contradicting info I am seeing all over the place. Thank you.
Hi Vivienne. Yes, apple cider vinegar is very heating. It can be medicinal in small amounts during the winter for a pitta dominant. Be well.
Hi I have a pitta constitution, I have parasital infection which causes me to break out into skin rashes and have knee pricking pains. I also suffer from piles. Is acv good for me