For hundreds of years, vinegar has proved its worth for different household and cooking purposes.
But before that, vinegar was an ancient folk remedy that was said to treat many health problems. With modern medicine and huge lobbying efforts to profit from health problems, such remedies have been almost extinct.
However, one vinegar is making a comeback in the health community. You may have guessed, it’s apple cider vinegar.
Just one tablespoon of apple cider vinegar a day can have a wide range of health benefits for your body. Here are 5 benefits of apple cider vinegar that have been supported by studies.
5 Apple Cider Vinegar Health Benefits (With Studies)
1. Apple Cider Vinegar Kills Bacteria
Vinegar has been shown to be able to kill bacteria and other pathogens. 
It has been also known to be used in wound disinfection, treating warts, nail fungus, and even ear infections. However, currently, there are not enough studies supporting these uses. For what it’s worth, Hippocrates, who is considered the father of modern medicine, used vinegar medicinally for wound cleaning several millenniums ago. 
2. Apple Cider Vinegar Can Preserve Food Naturally
Vinegar is commonly used to preserve food. This is supported by studies that show that vinegar can inhibit bacteria (even deadly ones like E.coli) from growing inside of it and spoiling your food. Acetic acid, which is the main substance in vinegar, is what’s responsible for eliminating bacteria and preventing from it multiplying to dangerous levels.    
3. Apple Cider Vinegar Can Aid You in Losing Weight
Different studies suggest that just a few tablespoons of vinegar a day can lead to lower belly fat, blood triglycerides, and weight loss. It works by giving you the feeling of fullness, which helps you eat less.
A study of obese individuals consuming vinegar found that when they consumed 1 tablespoon, they lost an average of 2.6 pounds, while those consuming 2 tablespoons lost 3.7 pounds. However, it’s important to note that this study did take 12 weeks. 
Apple cider can be a great addition to your arsenal when trying to lose weight, but it won’t single-handedly make you slim.
4. Apple Cider Vinegar Can Help Fight Diabetes by Lowering Sugar Levels
One of the greatest benefits of apple cider vinegar that is supported by studies is its ability to manage insulin sensitivity while reducing blood sugar response after a meal.
People with type 2 diabetes (more than 1 in 10 adults over 20 have diabetes ) are unable to produce insulin. Insulin helps your body by managing blood sugar levels and prevents them from getting too high. People who have diabetes are unable to produce enough of insulin to maintain a healthy blood glucose level.
While avoiding sugars and refined carbs is typically the best option, apple cider vinegar may also aid those with diabetes. Studies show that vinegar can aid insulin sensitivity by 19-34% and also helps lower insulin and blood glucose response by your body while consuming meals high in carbohydrates. . Just 2 tablespoons of it before bedtime can also help diminish fasting blood sugars by 4 percent.  There are quite a few other studies supporting vinegar’s power of improving insulin sensitivity and lowering blood sugar response during meal time.    
Those taking any existing medications that help lower blood sugar levels should talk to their doctor before using apple cider vinegar.
5. Apple Cider Vinegar Reduces Risk of Heart Disease By Lowering Cholesterol
There are animal studies that show vinegar’s ability to reduce cholesterol, triglycerides, and blood pressure. Scientists have shown that several biological factors add up to increased/decreased risk of heart disease. Some of these may be improved by consumption of vinegar, according to a study with rats. In the studies, researchers were able to lower triglyceride and cholesterol levels.  
Unfortunately, there are no human studies to confirm these findings, and often times, human studies can produce different results. But we also have to keep in mind that human studies are much more expensive and are not in the interest of billion dollar pharmaceutical corporations, as they bank on people buying drugs to treat these conditions.
Other Possible Uses
A great way to make use of apple cider vinegar’s natural ability to kill bacteria is to make your own all-purpose household cleaner. It will save you hundreds of dollars per year and reduce your exposure to chemicals.
DIY Apple Cider Vinger All-Purpose Household Cleaner
Here are some other possible uses that have not been confirmed by studies:
- Acne treatment
- Hair conditioning
- Pet care (ear cleaner, itchiness, flea/tick repellent)
- Nail fungus
- Athlete’s foot
- Dissolving kidney stones
- Warding off flu
- Killing cancer cells / slowing their growth
How To Optimally Consume Apple Cider Vinegar
While there are no set dosages for apple cider vinegar, common dosages used in studies and by other people are as follows:
1-2 teaspoons (5-10 mL) a day
1-2 tablespoons (15-30 mL) a day
You can consume it by diluting it in water and sipping it during the day. It’s important to dilute it because it is very acidic and may cause damage to mouth and throat. You can dilute it in a 10:1 water to apple cider vinegar ratio. You can also add some manuka honey for better taste and for an even more powerful formula. For the same reason, you may want to rinse your mouth with water to prevent any damage to enamel. Some people use it in their cooking as part of their homemade mayo or salad dressing.
Apple cider vinegar is safe for consumption. With that being said, just as with anything, do avoid overconsumption. Excess consumption of anything can lead to adverse health effects.
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