3 Common Apple Cider Vinegar Myths – Busted

apple cider vinegar myths

It’s common when there is any new “trendy” health food, for a ton of myths and false information to start circulating – thanks for that Instagram! One of the most common ones over the last few years has been apple cider vinegar. Let’s take a look at 3 common apple cider vinegar myths and explore the truth behind these.

What Is Apple Cider Vinegar?

Apple cider vinegar comes from a process where yeast is used to digest the sugar from apples, and then bacteria are used to ferment it.

You could probably argue it is basically fermented apple juice.

It comes straight from apples and has a high vitamin B content and is rich in antioxidants and polyphenols – so it does likely carry some benefits to health.

Some of the common health claims about apple cider vinegar are:

  • It helps with blood sugar
  • It helps with blood pressure
  • It helps with weight loss
  • It can be used to treat cancer.

I am not even going to entertain that 4th one on this site. Just be aware that it is something that some people claim, and it is simply not true.

Apple Cider Vinegar For Weight Loss

We all for some reason keep looking for a magical pill or trick for rapid weight loss, and apple cider vinegar has had its own share of the spotlight for this.

A 12-week study by the Journal of Functional Foods did in fact show there is a slight weight loss benefit from taking regular apple cider vinegar.

Their study consisted of a group that took 20ml of apple cider vinegar each day and a placebo group that did now.

Both groups were put on a calorie-controlled diet and told to exercise each day.

At the end of the 12-week period, the group that didn’t take apple cider vinegar lost around 5 pounds, whereas the group that did take apple cider vinegar lost over 8 pounds.

So this does indeed suggest there may be weight loss benefit to taking apple cider vinegar, although very small in the grand scheme of things.

But in either case, the test subject was still following the correct practices for weight loss as part of their overall lifestyle – control of food intake, and maintaining physical activity. So apple cider vinegar was just the cherry on top of these results, rather than being a key factor.

Apple Cider Vinegar And Blood Sugar

Another reported health benefit of apple cider vinegar is that it can help stabilise and manage blood sugar levels.

A study by the University of Arizona hinted that there may be a link.

Bear in mind this was a small study with a sample size of 8 people, over a short period of time. So certainly not enough to make any strong, definitive claims about apple cider vinegar.

But the study, which followed 8 participants aged between 40 and 72, found that taking 2 tablespoons of apple cider vinegar before bed resulted in a 4% lower blood sugar level in the morning, and in some cases, the reduction was as much as 6%.

As I said, there hasn’t been any large scale clinical-standard study about apple cider vinegar, and for the costs involved, it’s unlikely there will be one any time soon. But there is at least the slightest hint of a possible link.

Apple Cider Vinegar For Blood Pressure

There have been zero studies that can show a link between apple cider vinegar and improved blood pressure management in humans.

There was a small-scale study done in rodents, which has shown that it can lower triglyceride levels and blood cholesterol. But there have been zero studies of any scale in humans that have successfully demonstrated this.

Apple Cider Vinegar For Skin Health

Growing up, I was prone to regular acne. And even now in my 30s, it’s something that hasn’t fully gone away.

Apple cider vinegar was a commonly recommended treatment for acne and to improve skin health.

The idea behind it was that it is gentler than other acids or kinds of vinegar, but it still going to kill the bacteria that can cause spots.

I have found zero studies that show a positive link between using apple cider vinegar and improving skin health. In fact, every single bottle I have looked at seems to say you should avoid direct contact with skin. I can’t imagine plastering it all over your face is going to be a wise move.

apple cider vinegar myths

Don’t Believe The Apple Cider Vinegar Myths

Apple cider vinegar, as with every other health food out there, appears to be prone to myths and misinformation, and it can become something that marketers, influencers and the fitness and diet industry will jump on to make a quick buck.

Always remember to fact-check what you read, and don’t buy into the apple cider vinegar myths that are flying around.

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