I know that I’m not alone in my natural skepticism of concoctions, substances, and products that make claims of benefit far exceeding their intended purpose.
Maybe this attribute comes from a seed planted by my professor in Critical Thinking class while in college, or the floods of commercial advertising we are subject to each day.
So, naturally, when I first heard that people were drinking Apple Cider vinegar and claiming almost miraculous health improvements, the logical side of my brain began speculating while developing curiosities.
Like everyone else who has questions, I reached out to the interwebs via Google to seek information and answers. But unfortunately, at the time, there wasn’t much that I had considered sound evidence-based research readily available.
Fast forward a couple of years, and in exploring a library of academic reports and studies, I came across some information I thought was enlightening and was inspired to share my findings with you.
WHAT IS APPLE CIDER VINEGAR?
At its core, Apple Cider Vinegar is simple apple juice that has undergone a fermentation process that changes its composition characteristics while amplifying its acidic properties.
Commercially, there are typically two forms of Apple Cider Vinegar available; with the Mother and without.
What is the Mother? This cloudy/gelatinous substance is composed of cellulose and acetic acid bacteria that is formed when the apple juice transitions from alcohol to acetic acid during the fermentation process. It is these composition changes that give the vinegar its tart taste and elevated acidity.
Most store shelves host a version of Apple Cider vinegar that has had the Mother strained off and is intended for cooking. However, the version WITH the Mother has all the benefits (the brand Braggs with the Mother is incredibly popular).
Our body already makes the most critical component on its own, acetic acid. This short-chain fatty acid is utilized in many chemical functions within your body and presents itself as a powerful antioxidant.
SO, IF YOU ALREADY HAVE SOME – IS TAKING MORE BETTER?
Within the independent studies conducted by the National Institute of Health National Library of Medicine and Dr. Alexander Sirokin from the Constantine Philosopher University, I discovered an abundance of sound science to qualify that there are measurable benefits to supplementing with Apple Cider Vinegar.
These studies concluded that, in addition to combating inflammation, the acetic acid from Apple Cider Vinegar supports immune function, helps to limit plaque formation in the arteries, facilitates normalization of body pH (alkalinity/acidity), aids in digestion by supplementing stomach acid breakdown of foods, and is shown to aid in effective weight loss by positively impacting blood sugar levels and liver glucose production.
The recommended dosage is two tablespoons of Apple Cider Vinegar combined with 8oz of water and can be taken up to twice per day. The vinegar can be taken after meals, or some results within the studies reflected more significant benefits of taking the vinegar at night before bed.
Researchers do warn not to attempt to get too much of a good thing. For example, those who exceeded dosage recommendations experienced adverse reactions such as; stomach irritation, throat irritation, upset stomach, and heartburn.
Also, it has been discovered that negative interactions between Apple Cider Vinegar and certain medications exist. These medications include: insulin, digoxin, diuretics, furosemide, torsemide and bumetanide.
If you have questions or doubts, always consult with a professional to determine if taking any form of supplementation is right or safe for you.
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging