What is apple cider vinegar?

Apple cider vinegar (ACV) is made through a two-stage fermentation process. First, yeast ferments crushed apples, converting their natural sugars into alcohol. Bacteria then convert the alcohol into acetic acid. This gives ACV its sharp taste and distinctive smell.

Raw, unfiltered ACV retains what is known as “the mother”. This cloudy, web-like substance forms naturally during fermentation. It contains bacteria, enzymes and proteins. Raw ACV is widely used in natural health products and traditional wellness practices.

Digestive health and blood sugar balance

ACV has a long tradition of use as a digestive aid. Its acetic acid content may support the digestive process and help your body break down food and absorb minerals such as calcium, magnesium, and iron.

Taking a small amount of diluted ACV before meals may support digestive comfort. ACV is also being studied for its effects on healthy blood sugar metabolism. Research suggests it may help reduce the blood sugar response to carbohydrate-rich meals. It may do this by slowing gastric emptying and supporting insulin sensitivity. This makes ACV interesting if you want to support steady energy levels and healthy weight management.

Antimicrobial properties and gut health

Acetic acid has well-documented antimicrobial properties and has long been used as a food preservative. ACV may also support a healthy balance of microorganisms in your digestive tract. This may help discourage the overgrowth of less beneficial bacteria and yeasts.

Raw ACV with the mother also contains bacteria and enzymes from the fermentation process. Its polyphenols come from the original apples and provide additional antioxidant support. These compounds may also help support a healthy gut microbiome and your gut lining.

How to use apple cider vinegar

If you take ACV as a liquid, always dilute it in a large glass of water. One to two teaspoons is usually enough.

Its acidity can damage tooth enamel and irritate your oesophagus when consumed undiluted. Taking it before meals may support digestion and healthy blood sugar levels.

If you dislike the taste or want to protect your teeth, capsules or tablets offer a convenient alternative.

Look for raw, unfiltered apple cider vinegar. For liquid products, choose varieties with visible cloudiness from the natural presence of the mother.