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Apple cider vinegar benefits: with and without 'the mother'
Written byLaura Harcourt
Reviewed byH&B Regulatory Affairs
Apple cider vinegar is often praised by celebrities and influencers for its health benefits, especially with 'the mother'. But does the science back up these claims? Let’s find out
Summary
1What is apple cider vinegar?
It’s produced during the apple cider fermentation process. The process involves fermenting the sugar...
26 potential apple cider vinegar benefits
There are plenty of benefits of adding apple cider vinegar to your diet, and some are even related...
3FAQs about apple cider vinegar
How do you take apple cider vinegar? What is 'the mother'? What are the side effects of...
You’ve probably heard some juicy things about apple cider vinegar already – a secret ingredient that adds a squeeze of depth to salad dressings and packs a punch in marinades. Some even claim that it has the potential to lower blood sugar, aid weight loss, soothe blemish-prone skin, help digestion and even boost your immune system. But does the science say it's good for you?
We're here to lift the lid on what ACV is, what the 'mother' reference is all about, and, more importantly, the potential benefits of adding apple cider vinegar to your diet.
What's apple cider vinegar?
Apple cider vinegar is created through fermenting apple cider, transforming its natural sugars into alcohol and then into vinegar by introducing yeast and bacteria.
This vinegar is touted by many influencers in the media to have lots of benefits for the human body, helping everything from weight loss to heart health and even dandruff. While there's some evidence from small studies to show this could be possible, there's also research that showed apple cider vinegar had no impact on these things at all.1
If you'd like to give it a try, we've listed some of the properties of apple cider vinegar from recent media coverage and research below,. Or, you could watch our video round-up:
Benefits of apple cider vinegar
6 potential apple cider vinegar benefits
There are plenty of benefits of adding apple cider vinegar to your soups and salads, and some are even related to health… but not all are scientifically backed. So how do you know what’s true? Well, we’re on hand to help.
Most of the research for apple cider vinegar has been done on small sample sizes, had a short duration, and other limitations. From the studies available, we’ve crunched the possible benefits of apple cider vinegar from preliminary results, but more robust clinical studies are needed to confirm these six potential benefits.
FAQs about apple cider vinegar
There are plenty of ways you can take apple cider vinegar, including diluted with water or even as ACV gummies. Here are some of the most popular ways to take apple cider vinegar.
- Diluted with water – Adding undiluted apple cider vinegar to water is quick and easy. If you’re already drinking lemon water in the morning or honey and lemon, a tablespoon of apple cider vinegar in your water is an easy and quick change to make.
- Apple cider vinegar gummies – Gummies are a popular way to take vitamins. They’re quick and easy to integrate into your diet. The recommended dosage varies by brand, but most suggest taking 1-2 gummies daily. Always check the product label to be sure!
- Apple cider vinegar tablets – If you’re not keen on gummies, apple cider vinegar tablets are pretty much the same, just slightly less chewy. Swallow with water.
- Adding apple cider vinegar to food – Apple cider vinegar’s original purpose is as a vinegar, so why not try it on food? Try using a blend of apple cider vinegar, crushed garlic, salt, pepper, and a little bit of oil as a salad dressing. Delicious!
We’ve got more information on how to take apple cider vinegar here.
ACV comes in two types, with the 'mother' and without. In simple terms, apple cider vinegar with the mother just means that it contains the good bacteria created during the fermenting process. ACV without the mother has this bacteria filtered out.8
The ‘mother’ also contains good bacteria that help with digestive health, aiding in the fermentation of alcohol into acetic acid.9
Even though apple cider vinegar without the mother has been filtered, it doesn't mean it loses all its properties. But choosing ACV with the mother means you get even more of the good stuff.
Apple cider vinegar may have benefits to your health, but it’s important to remember that it’s quite acidic and should be treated with care.
Apple cider vinegar has a few side effects that you should be aware of. For instance, apple cider vinegar may:
- cause chemical burns – it has been known to burn the skin if used as a topical treatment, for example, to remove a wart.10
- lead to tooth damage – The high acid content in apple cider vinegar could erode the enamel on your teeth over time.11
- cause nausea and indigestion – If ACV is drunk undiluted, it can make you feel sick or cause acid reflux.12
- lead to low potassium levels – If you are taking diuretics or heart medication, taking ACV could lead to low potassium levels.13
- injure the digestive tract (throat, oesophagus, and stomach) – The highly acidic nature of ACV means that it can be damaging if consumed undiluted and in large quantities.14
- cause blood sugar levels to drop too low – Due to apple cider vinegar’s potential blood sugar-lowering properties, it’s advisable to check with your GP, especially if you’re thinking of taking it as a diabetic.15
- cause allergic reactions – Allergies to ACV are relatively common, and you may not be aware that you have one.16 You should be aware that if you have allergies to either apples or pectin, ACV will trigger those allergies.19
Yes, for most people, it’s perfectly safe to drink apple cider vinegar every day. However, everything in moderation, and we recommend diluting ACV with water! We’ve got a full article explaining why it’s safe to take apple cider vinegar every day here.
Speak to your GP if you have specific dietary requirements, taking medication, allergies, or concerns before taking ACV regularly.
The final say
Apple cider vinegar is gaining recognition in the wellness world, with some small studies showing it might help with digestion, weight loss, blood sugar levels and even bloating.1-4,8
But it’s important to remember that the research is still up and coming, and plenty more needs to be done before we can say it definitely has health benefits.
If you’re thinking about adding ACV to your diet, we’re overflowing with inspo – from adding zing to your salads or creating homemade chutneys. We've got you covered with apple cider vinegar supplements too, including gummies and tablets, as well as undiluted apple cider vinegar. Just remember to always dilute before drinking it.
If you’d like to know more about apple cider vinegar, we’ve got plenty of information on how to take apple cider vinegar safely, as well as the effects of apple cider vinegar on the stomach.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Kausar S, Humayun A, Ahmed Z, Abbas MA, Tahir A. Effect of apple cider vinegar on glycemic control, hyperlipidemia and control on body weight in type 2 diabetes patients. Health Sciences. 2019. Available at: https://www.researchgate.net/profile/Ayesha-Humayun/publication/333673829_Effect_of_Apple_Cider_Vinegar_on_Glycemic_Control_Hyperlipidemia_and_Control_on_Body_Weight_in_Type_2_Diabetes_Patients/links/5cfe28db4585157d159ff700/Effect-of-Apple-Cider-Vinegar-on-Glycemic-Control-Hyperlipidemia-and-Control-on-Body-Weight-in-Type-2-Diabetes-Patients.pdf?crsi=6624969130&cicada_org_src=healthwebmagazine.com&cicada_org_mdm=direct
- Khezri SS, Saidpour A, Hosseinzadeh N, Amiri Z. Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. Journal of functional foods. 2018. Available at: https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483
- Pistoia JC, Chandler L. Naturopathic approach to functional dyspepsia: A case report. Integrative Medicine: A Clinician's Journal. 2021. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8594970/
- Morgan J, Sapha Shibeeb. The Potential of Apple Cider Vinegar in the Management of Type 2 Diabetes [Internet]. ResearchGate. Hindawi; 2016 [cited 2024 Feb 9]. Available from: https://www.researchgate.net/publication/313099915_The_Potential_of_Apple_Cider_Vinegar_in_the_Management_of_Type_2_Diabetes
- Amrithaa B, Rani SL, Brundha MP. Knowledge, attitude, and perception of the effects of apple cider vinegar among college students. Drug Invention Today. 2020. Available at: https://web.p.ebscohost.com/abstract?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=09757619&AN=143180384&h=%2bVALIBnbGm7uewKVFOYlynsLEKUrY2raI6Chdx%2fsuenzZxaWky1%2fwnAgzsi7p3czyyoKYI35rGYltPZSZckMEw%3d%3d&crl=c&resultNs=AdminWebAuth&resultLocal=ErrCrlNotAuth&crlhashurl=login.aspx%3fdirect%3dtrue%26profile%3dehost%26scope%3dsite%26authtype%3dcrawler%26jrnl%3d09757619%26AN%3d143180384
- Arun PP, Vineetha Y, Waheed M, Ravikanth K. Quantification of the minimum amount of lemon juice and apple cider vinegar required for the growth inhibition of dandruff causing fungi Malassezia furfur. Int. J. Sci. Res. in Biological Sciences Vol. 2019. Available at: https://pdfs.semanticscholar.org/552a/7bc261d6803e619352494266aeb9af897f86.pdf/amp/
- Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CC, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complementary Medicine and Therapies. 2021. Available at: https://link.springer.com/article/10.1186/s12906-021-03351-w
- Saqib A. Antimicrobial activity of apple cider vinegar. Mapana Journal of sciences. 2017 Apr 7;16(2):11-5. Available at: https://core.ac.uk/reader/236435410
- Štornik A, Skok B, Trček J. Comparison of cultivable acetic acid bacterial microbiota in organic and conventional apple cider vinegar. Food technology and Biotechnology. 2016 Mar 31;54(1):113-9. Available at: https://hrcak.srce.hr/clanak/228650
- Feldstein S, Afshar M, Krakowski AC. Chemical Burn from Vinegar Following an Internet-based Protocol for Self-removal of Nevi. The Journal of clinical and aesthetic dermatology [Internet]. 2015 [cited 2024 Feb 9];8(6):50. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4479370/
- Akter R, Md Ali Asgor, Sheikh B, Das S. pH and titratable acidity levels of alcoholic and non-alcoholic beverages contrast with the threshold pH... [Internet]. ResearchGate. unknown; 2023 [cited 2024 Feb 9]. Available from: https://www.researchgate.net/publication/373977523_pH_and_titratable_acidity_levels_of_alcoholic_and_non-alcoholic_beverages_contrast_with_the_threshold_pH_level_for_tooth_enamel_demineralization/
- Yagnik D, Serafin V, J. Shah A. Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Scientific reports. 2018 Jan 29;8(1):1732. Available at: https://www.nature.com/articles/s41598-017-18618-x
- Martini N. Apple cider vinegar. Journal of Primary Health Care. 2021. Available at: https://www.publish.csiro.au/hc/fulltext/hc19561?crsi=6624972164&cicada_org_src=healthwebmagazine.com&cicada_org_mdm=direct
- Kousar M, Manzoor B, Rafiq A, Jabeen A. A perfect detoxifying drink–Apple cider vinegar. Just Agric. 2022. Available at: https://justagriculture.in/files/newsletter/2022/march/01.pdf
- Iman M, Moallem SA, Barahoyee A. Effect of apple cider vinegar on blood glucose level in diabetic mice. Pharmaceutical Sciences. 2015. Available at: https://www.researchgate.net/profile/Maryam-Iman-2/publication/282379604_Effect_of_apple_cider_Vinegar_on_blood_glucose_level_in_diabetic_mice/links/57b7f77b08aec9984ff2bb2b/Effect-of-apple-cider-Vinegar-on-blood-glucose-level-in-diabetic-mice.pdf
- Martini N. Apple cider vinegar. Journal of Primary Health Care. 2021 Jun 29;13(2):191-2. Available at: https://www.publish.csiro.au/hc/fulltext/hc19561?crsi=6624972164&cicada_org_src=healthwebmagazine.com&cicada_org_mdm=direct
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