Apple cider vinegar (ACV) has been a staple in natural remedies and wellness routines for centuries.
It is made from fermented apple juice, which undergoes a two-stage fermentation process.
In the first stage, yeast converts the natural sugars in apples into alcohol. Then, bacteria further ferment the alcohol into acetic acid, giving ACV its strong, tangy taste and purported health benefits.
While many people use ACV in cooking and salad dressings, drinking it as a daily shot has gained immense popularity in recent years.
The idea behind taking an ACV shot is simple: A small, concentrated dose of this potent liquid diluted with water or juice is believed to provide a range of health benefits.
From weight management to blood sugar control, ACV has been the subject of multiple scientific studies. But does it really work?
Let’s explore eight powerful reasons to consider adding an apple cider vinegar shot to your daily routine, backed by science and expert opinions.
1. Packed with Antioxidants for Cellular Protection
ACV is rich in antioxidants, which play a crucial role in protecting the body from oxidative stress.
Oxidative stress occurs when free radicals damage cells, leading to premature aging and an increased risk of chronic diseases such as cancer, heart disease, and neurodegenerative disorders.
Some of the powerful antioxidants found in ACV include:
- Flavonoids: These plant compounds have been linked to reduced inflammation and improved heart health.
- Gallic Acid: Known for its antimicrobial and anti-inflammatory properties.
- Ferulic Acid: Helps neutralize free radicals and supports skin health.
- Catechins: Also found in green tea, catechins are known for their cardiovascular benefits.
- Beta-Carotene, Vitamin E, and Vitamin C: Essential vitamins that boost immunity and support overall health.
A study published in Oxidative Medicine and Cellular Longevity found that consuming foods rich in antioxidants helps reduce inflammation and oxidative damage, ultimately lowering the risk of chronic illnesses.
2. Helps Regulate Blood Sugar Levels
One of the most well-documented benefits of ACV is its ability to help regulate blood sugar levels. This is particularly beneficial for people with insulin resistance or type 2 diabetes.
A study published in Diabetes Care found that consuming vinegar before meals significantly improved insulin sensitivity in individuals with insulin resistance.
Another study from Arizona State University discovered that taking two tablespoons of ACV before bedtime reduced fasting blood sugar levels by 4%-6% in people with type 2 diabetes.
How does ACV achieve this?
- Delays Gastric Emptying: Slowing down the rate at which food leaves the stomach prevents rapid blood sugar spikes.
- Improves Insulin Sensitivity: Enhancing the body’s response to insulin makes it easier for cells to absorb glucose from the bloodstream.
- Reduces Post-Meal Blood Sugar Levels: ACV has been shown to lower postprandial (after eating) blood sugar spikes by up to 34%.
For best results, consuming ACV before a high-carb meal may help stabilize blood sugar and prevent energy crashes.
3. Aids in Weight Loss and Appetite Control
If you’re trying to shed a few pounds, adding an ACV shot to your diet might help. Research has shown that ACV can aid weight loss by promoting satiety, reducing calorie intake, and improving fat metabolism.
A 12-week study conducted in Japan involved 175 obese individuals divided into three groups.
One group consumed 15 mL (one tablespoon) of ACV daily, another consumed 30 mL (two tablespoons), and the third took a placebo. The results were striking:
- The 15 mL group lost an average of 2.6 pounds
- The 30 mL group lost an average of 3.7 pounds
- The placebo group showed no significant weight loss
How does ACV contribute to weight loss?
- Suppresses Appetite: The acetic acid in vinegar has been found to increase feelings of fullness, leading to reduced calorie consumption.
- Boosts Fat Metabolism: ACV may enhance the breakdown of fats, promoting a leaner body composition.
- Reduces Fat Storage: Animal studies suggest that ACV can prevent fat accumulation, particularly in the belly region.
4. Supports Heart Health by Lowering Cholesterol
High cholesterol and triglyceride levels are major risk factors for heart disease. Fortunately, research indicates that ACV may help improve lipid profiles and support cardiovascular health.
A study published in The Journal of Functional Foods found that participants who consumed ACV daily for eight weeks experienced:
- A reduction in total cholesterol levels
- Lower LDL (bad) cholesterol
- Increased HDL (good) cholesterol
- A decrease in triglycerides
These benefits are attributed to the acetic acid in ACV, which helps improve lipid metabolism and reduces the production of cholesterol in the liver.
5. May Help Lower Blood Pressure
Hypertension (high blood pressure) is a silent killer that affects millions worldwide. Some evidence suggests that ACV may help lower blood pressure naturally.
A study in Bioscience, Biotechnology, and Biochemistry found that acetic acid reduced blood pressure in rats.
While human studies are still limited, researchers believe ACV may improve blood pressure by:
- Promoting Nitric Oxide Production: Nitric oxide helps relax blood vessels, improving circulation.
- Lowering Renin Activity: ACV may inhibit renin, an enzyme that regulates blood pressure.
- Reducing Sodium Retention: Excess sodium contributes to high blood pressure; ACV may help the body excrete sodium more efficiently.
6. Potential Benefits for PCOS Management
Polycystic ovary syndrome (PCOS) affects millions of women worldwide and is often linked to insulin resistance, weight gain, and hormonal imbalances.
Research suggests that ACV may help manage some of the symptoms associated with PCOS.
A small study published in The Tohoku Journal of Experimental Medicine found that women with PCOS who consumed 15 mL of ACV daily for 90 days experienced:
- Improved insulin sensitivity
- More regular menstrual cycles
- Potential hormonal balance improvements
While these results are promising, more extensive studies are needed to confirm ACV’s effectiveness in managing PCOS.
7. Supports Gut Health and Digestion
Fermented foods like ACV are known for their gut-health benefits. Unfiltered ACV contains the “mother,” a colony of beneficial bacteria and enzymes that support digestion and promote a healthy gut microbiome.
Potential digestive benefits of ACV include:
- Reducing Bloating: ACV can enhance stomach acid production, aiding digestion and reducing bloating.
- Improving Gut Bacteria: Beneficial bacteria in ACV contribute to gut microbiome diversity.
- Alleviating Acid Reflux: Some people find that ACV helps balance stomach pH, reducing acid reflux symptoms.
8. A Natural Antibacterial Agent
ACV has strong antimicrobial properties, making it useful for killing harmful bacteria and pathogens.
It has historically been used to clean wounds, preserve food, and even as a household cleaner.
Studies have found that ACV can effectively kill:
- coli and Salmonella: Common foodborne bacteria that cause infections.
- Candida: A type of yeast that can lead to fungal infections.
- Streptococcus: Bacteria responsible for throat infections and respiratory issues.
Is ACV Right for You?
While ACV offers many potential health benefits, it’s important to consume it safely. Excessive intake can lead to digestive discomfort, tooth enamel erosion, and interactions with certain medications.
Always dilute ACV with water and consult a healthcare professional if you have underlying health conditions.
Adding a daily ACV shot to your routine can be a simple, natural way to support overall wellness.
Whether you’re looking to improve digestion, regulate blood sugar, or support weight loss, ACV may be a valuable addition to your lifestyle.
