Is Apple Cider Vinegar Good For You?

Some claim that apple cider vinegar is the key to health and longevity.  In this article, I'll share the science behind these claims and answer the question, is apple cider vinegar good for you?

Was Apple Cider Vinegar the Key to Jeff's Longevity?

Every time Jeff came in for his annual cardiology visit, I was amazed at his health.  Even though he had atrial fibrillation, his health was otherwise perfect at age 92.

Without missing a day, Jeff either went on a long run or to the gym.  He only ate the healthiest of foods.  He also didn't stress too much, slept great at night, and regularly volunteered in his community.

On one of his clinic visits I asked, "what's the secret to your amazing health and longevity?"

Expecting to hear it was his healthy diet or daily exercise regimen, I was surprised to hear Jeff's answer.

"Apple cider vinegar," Jeff said.

"What?" I asked.

"Yes, apple cider vinegar," Jeff said.  Over the years, a number of my patients have shared with me that apple cider vinegar was the secret to their health and longevity.

Knowing that this was more than just a coincidence, I wanted to learn more.  Either healthy people are attracted to apple cider vinegar or apple cider vinegar has some health benefits.

The 7 Health Benefits of Vinegars

Based on my review of all medical studies from credible medical journals, here are the seven main health benefits.

1. Blood Sugar Control

Of the purported health benefits of vinegar, the strongest scientific data are for blood sugar control.  While vinegar alone won't prevent or treat diabetes, it may help.

For example, in one study, researchers gave white bread to study participants.  As you know, store bought bread is rapidly converted to sugar by the body.  Even though bread spikes blood sugar levels sky high, vinegar neutralized 31% of this sugar spike.

In another study, a nighttime dose of two tablespoons of apple cider vinegar was shown to decrease fasting blood sugar levels by 4% in people with diabetes.  Other studies have shown that vinegars improve insulin sensitivity, delays gastric emptying, and changes the way carbohydrates are metabolized.

For optimal effect, studies show that it is best to eat vinegars with meals.  This is especially true if the meal includes a lot of rapidly digested carbohydrates.

2. Weight Loss Help

As vinegar lowers blood sugar and insulin levels, then it only seems natural that it would help with weight control as well.  Interestingly, some studies report that vinegar helps with appetite suppression, digestion slowing, and the prevention of fat accumulation.

Indeed, one study showed that consuming vinegar with a high carbohydrate meal made study participants feel full enough that they ate 200 to 275 less calories for the rest of the day.  In addition, a Japanese study showed that two tablespoons of vinegar daily caused a four pound weight loss after 12 weeks.

3. Lowers Triglycerides and Cholesterol

Given that half of all adults in the US have high cholesterol, anything to bring it down naturally would be helpful.  Vinegar may be one possible way.

With regards to triglycerides, the blood sugar and insulin lowering effects of vinegar also lowered triglycerides by up to 22% in one study.  For LDL (bad cholesterol), the reduction was much less at just a 2% to 12% lowering.

4. Lowers Blood Pressure

As 90% of Americans will have high blood pressure by age 55, once again anything that can bring it down would be welcomed.  Through an unknown mechanism, one study reported a reduction in systolic blood pressure by 6 mmHg.  Considering that the typical blood pressure drug only lowers systolic blood pressure by 8 points,