With all the buzz around Apple Cider Vinegar, getting caught up in the hype is easy. But what does the science actually say? While ACV has been used for centuries, not all forms are created equal. Here's how to enjoy its benefits—without the downsides.
If you want to support your metabolism, regulate blood sugar levels, and manage cravings naturally, consider adding cloudy Apple Cider Vinegar (ACV) to your routine. Cloudy ACV contains the 'mother'—a mix of beneficial bacteria and enzymes formed during fermentation, giving it potential health benefits.
Some choose to have a shot each morning, but I prefer mine only before food. I constantly mix it with my other hero ingredients to protect the GI tract and teeth (more about this later).
I've been using ACV and have recommended it to my clients throughout my 25-year career. ACV was a key player in helping me to heal from eating disorders decades ago, too. I first came across the Bragg family and their book Apple Cider Vinegar Miracle Health System (published in 1996) when I arrived in London in 1998.
The benefits of apple cider vinegar have been well-known for centuries and stood the test of time long before the recent social media surge in ACV popularity.
Vogue: An Apple Cider Vinegar Shot Every Morning
A couple of years ago, Vogue published an article by acting senior beauty and wellness editor Hannah Coates about apple cider vinegar. The article included my comments about ACV, and Hannah listed "benefits that would have even the biggest wellbeing cynic picking their apples to ferment."
In my opening comment, I said:
"ACV is a powerful remedy that has been used for hundreds of years –it stood the test of time", explains naturopathic nutritionist and founder of Rejuv, Simoné Laubscher, one of the first experts to share their love of ACV with me many years ago." ACV formulas with the cloudy'‘mothe" are great for gut health due to their probiotic power. They also help balance blood sugar levels, support digestion and weight management, reduce cholesterol, boost the immune system and have even been said to help with – and even improve – the appearance of acne and scarring."
What Is Apple Cider Vinegar?
Given its long history and recent resurgence in popularity, let's break down exactly what ACV is and how it works.
Apple cider vinegar is a type of vinegar made from apple cider. First, yeast and bacteria ferment the cider, turning the sugars into alcohol. Then, through a second fermentation process, the alcohol is converted into acetic acid.
This process creates gut-healing pre-and probiotics. This fermentation process drives the many health benefits of ACV, and only minimal amounts, around 1 tbsp, have been shown to have significant health benefits.
The Downside of Apple Cider Vinegar
While ACV has eminent benefits, it comes with a catch—it's acidic enough to erode tooth enamel over time. You'll understand if you've ever cringed after sipping straight lemon juice! That's why I formulated Apple Cider Burn Capsules—so you can get the benefits without worrying about your teeth.
My dentist noticed a rapid decline in my tooth enamel, which led me to create the Rejuv Apple Cider Burn Capsules. Capsules are better than pills or tablets because you swallow them whole, bypassing any impact on your teeth.
I recommend using a straw to bypass the teeth if having apple cider vinegar in its liquid form.
One of the most common Google searches on apple cider vinegar is whether ACV gummy supplements work. Most health experts agree that gummies aren't the best way to ingest the nutrients, and ACV is no different. Gummies won't absorb well – they aren't good for your teeth – the same goes for hard bullet apple cider vinegar tablets.
You may experience other side effects from drinking Apple Cider Vinegar, such as delayed stomach emptying, nausea, and skin or throat burns. See this article for other potential side effects and safety tips. Always dilute ACV in water to minimise risks, use a straw to protect your teeth, and start with small amounts to assess tolerance.
This is why I recommend our Apple Cider Burn Capsules. You only need one capsule before lunch and dinner and two before any rich or late meal.
My Apple Cider Vinegar Shot Recipe
If you have no problem with the enamel on your teeth, you can have a shot of Apple Cider Vinegar before any meal.
Mix 30 ml of filtered warm or room-temperature water, 1 tablespoon apple cider vinegar, and a pinch of turmeric.
Put this in a shot glass to make it easier, and have it before your meal.
Mix in a pinch of cayenne pepper to add extra fat-burning properties to the shot.
5 Benefits of Apple Cider Vinegar
I created the Apple Cider Burn Capsules to allow you to enjoy the benefits of organic fermented apple cider vinegar alongside green tea, ginger, cayenne, and turmeric without endangering your teeth' enamel. Apple cider vinegar has five benefits, so I recommend it to my clients.
1. ACV Regulates Blood Sugar Levels
ACV's positive effect on blood sugar regulation is among the most well-studied benefits. It has also been beneficial for type 1 and type 2 diabetes. This study in Pub Med by Brighenti et al. (1995) found that ACV decreased blood sugar spikes by an average of 31 per cent after eating the high-GI food white bread.
On the other hand, ACV has also been shown to increase insulin sensitivity, helping both diabetic and regular clients deal with carbohydrates better, therefore helping reduce appetite and the desire to binge and overeat.
2. ACV Boosts Weight Loss
ACV has been studied for its potential role in appetite regulation and metabolism.
Studies suggest ACV may help control appetite and support weight management when paired with a balanced diet and lifestyle. While it won't replace exercise or healthy eating, it can be a helpful tool for those looking to maintain steady energy and curb cravings.
In my experience, if clients' blood sugar levels are balanced, they are less likely to comfort eat and feel more balanced, making healthy choices instead of becoming victims of eating disorders.
3. ACV Supports Gut Health
A healthy gut is the foundation of good health, and ACV can help. The 'mother' in raw ACV provides beneficial probiotics that support digestion, balance gut bacteria, and even impact mood and immunity. Think of it as a gentle nudge for your microbiome—encouraging better digestion, nutrient absorption, and overall wellness.
We used to say you are what you eat, and now we say you are what you absorb. ACV supports absorption at a cellular level, promoting optimum mental and physical health.
4. Apple Cider Vinegar Improves Skin Health
ACV is also great for your skin and has been linked to reducing acne and scarring. Localised bacteria on the skin cause acne, and ACV is quite famous for its antibacterial properties. It has been linked to killing off many strains of harmful bacteria.
ACV is also high in acetic acid, lactic acid, succinic acid, and citric acid, which have all been shown to reduce the growth of Propionibacterium acne. These factors can also reduce scarring, exemplified in a study found in the Journal of Cosmetic Dermatology, which concluded that treating acne scars with lactic acid for three months led to improvements in the texture, pigmentation and appearance of treated skin, as well as a lightening of scars.
Your skin is also directly linked to your gut, and the pre-and probiotics in ACV have an amplified positive effect on it, as mentioned above.
5. ACV Supports Heart Health & Longevity
Some studies suggest that ACV may contribute to heart health by helping to maintain healthy cholesterol and blood pressure levels when paired with a nutritious diet and healthy lifestyle. While early research is promising, more studies are needed to confirm long-term benefits.
The traditional way to take ACV is to have 1-2 tbsp in 1/2- 1 cup of water before meals, but as mentioned, this significantly reduces tooth enamel. I added other herbs to our apple cider burn capsules to protect your teeth, amplify the effects, and help maintain mind-body balance.
Rejuv Apple Cider Burn Capsule Ingredients
While traditional ACV can offer benefits, it's also highly acidic, which may erode tooth enamel and cause digestive discomfort in some individuals.
Want the benefits of ACV without the downsides? Our Apple Cider Burn Capsules deliver organic fermented apple cider vinegar plus metabolism-boosting ingredients—without harming your teeth or digestive comfort. Just one capsule before meals makes all the difference!
Our ACV tablets or apple cider vinegar capsules/pills have many benefits.
- Chromium is scientifically proven to contribute to normal macronutrient metabolism and the maintenance of normal blood glucose levels.
- Unfiltered apple cider vinegar contains strands of protein, enzymes, and probiotics to support a healthy gut.
- Apple cider vinegar helps to slow stomach emptying, so you feel more satisfied for a more extended time after eating.
Companion Supplements For Extra Impact
Ready to experience the benefits of ACV—without the downsides? Our Apple Cider Burn Capsules give you all the goodness of fermented apple cider vinegar plus gut-supporting ingredients like ginger and turmeric. Pair them with our Gut Healing Pack or Para Cleanse and Gut Repair for the ultimate digestive reset!
Our Metabolic Reset Pack is an excellent complement if you have a sluggish metabolism and want to reduce body fat. If your goal is weight loss, I recommend Thermo Metabolic Support and Blood Sugar Support, as they open your detox pathways and boost your metabolism.
The Seven Pillars of Wellness For Holistic Health
Apple cider vinegar is a small yet powerful addition to a holistic wellness routine. But true health is about balance—take our Free Wellness Quiz to discover which areas of your health need the most support.
We will send you your free Wellness Profile when you submit the quiz. This profile includes a diagram showing your score on each of the Seven Pillars of Wellness and practical advice on the three pillars that require your attention.
The Vogue Article is also available in French, Spanish, and German and has been published in Glamour Magazine.
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DISCLAIMER: The information provided in this article is for educational purposes only and is not intended as medical advice. While apple cider vinegar (ACV) has been studied for its potential benefits, research is ongoing, and results may vary from person to person. Some claims are based on limited or preliminary studies, and excessive consumption may have adverse effects, such as enamel erosion, digestive discomfort, or interactions with medications. Always consult a qualified healthcare professional before making significant changes to your diet or wellness routine, especially if you have pre-existing health conditions or are taking medications.
ACV Boosts Weight Loss: Healthline references studies suggesting that vinegar can increase feelings of fullness, potentially leading to reduced calorie intake and weight loss. Healthline
ACV Supports Gut Health: Health.com notes that apple cider vinegar may enhance digestive health by promoting beneficial gut bacteria, although more research is needed in humans. Health
ACV Supports Heart Health & Longevity: Health.com indicates that apple cider vinegar may help improve blood fat and cholesterol levels, potentially supporting heart health. Health
Please note that while these sources provide insights into the potential benefits of apple cider vinegar, the evidence is inconclusive, and more research is needed to understand its effects fully.
