“There is a real buzz around apple cider vinegar and, having conducted studies on it myself, I certainly believe it is more than an old home remedy or a fancy vinegar to put on your salad “, says Dr Darshna Yagnik, professor of biomedical research at Middlesex University.
His comments follow last week’s announcement that a daily dose of the product could help with weight loss.
In a study published in BMJ Nutrition, Prevention & Health, 120 overweight or obese people were given apple cider vinegar (ACV) or a placebo daily, early in the morning before meals.
A study of 120 overweight or obese people given daily apple cider vinegar (ACV) or a placebo found that apple cider vinegar (ACV) drinkers lost more weight.
Everyone who received apple cider vinegar lost more weight than the placebo group, with those who took the most (15 ml per day) losing up to 8 kg in 12 weeks.
All apple cider vinegar drinkers also showed improvements in their blood sugar and cholesterol levels, reported the researchers led by Dr. Rony Abou-Khalil of the Holy Spirit University of Kaslik in Lebanon.
“The results are quite significant and unexpected too,” says Aidan Goggins, a pharmacist and independent advisor to the supplements industry. “That’s because we always thought there might be something in acetic acid (the main active ingredient in apple cider vinegar) that binds to carbohydrates to reduce their absorption, but in this study, Apple cider vinegar was taken in the morning on an empty stomach, so there was a completely different independent effect.
He adds: “This may increase the secretion of gut satiety hormones, including GLP-1 and PYY, in the same way that weight loss drugs such as Ozempic and Wegovy work.”
Dr. Yagnik’s theory is that the acetic acid in apple cider vinegar effectively increases acetate levels in the blood, which promotes the breakdown of fatty acids and prevents the formation of new fatty acids, which could potentially helping to stimulate fat metabolism.
Still, other experts questioned the study’s methodology, particularly because it didn’t specify what participants ate or changes in their calorie intake.
“In short, it requires caution, a lot of caution,” said Miguel Angel Martinez-Gonzalez, a professor of preventive public health at the University of Navarra in Spain and an expert in nutrition and disease.
The study participants were also young – aged 12 to 25 – so it’s unclear how the findings might apply to older people.
Apple cider vinegar is basically made by chopping apples, mixing them with water and sugar, then letting the mixture ferment for three to four months.
There is little doubt about its growing popularity: the market has grown in value by 24.5 percent over the past year, with British producers, such as Willy’s in Herefordshire, reporting an increase in sales of up to up to 26 percent during the same period. fueled by its purported health benefits.
The research, published in BMJ Nutrition, Prevention & Health, found that those who drank the most apple cider vinegar (15ml per day) lost up to 8kg in 12 weeks.
And helped, no doubt, by celebrity support. Victoria Beckham shared on Instagram that she takes two tablespoons every morning; Liz Hurley said she often puts it in hot water – and novelist Louis de Bernières recently told Good Health that he takes it because “it’s said to lower blood sugar.” Some evidence seems to be accumulating. “A number of studies have suggested that it may help manage blood sugar levels and lower cholesterol,” says Dr. Yagnik.
When it comes to blood sugar, “human studies have shown that apple cider vinegar increases the absorption of glucose by the muscles. » It also slows gastric emptying and enzyme activity in the intestine, which helps control blood sugar levels.
“Compounds in apple cider vinegar have also been shown to increase “good” fats such as HDL cholesterol, which helps remove “bad” cholesterol by transporting excess amounts to the liver where it is broken down. », adds Dr Yagnik.
Additionally, she and her team have studied the potential role of apple cider vinegar in fighting infections and boosting immunity.
This happened after Dr. Yagnik herself ate something she shouldn’t have from the back of the refrigerator and, feeling sick, remembered the old wives’ tale that vinegar Apple cider was a possible remedy. She took a drink and it worked: “I could literally feel something happening in my stomach and I felt better within ten minutes,” she says.
By testing this in laboratory studies, Dr. Yagnik’s team found that apple cider vinegar had antimicrobial effects and was able to fight E. coli and MRSA. Studies with other vinegars did not yield as good results: apple cider vinegar was by far the most effective.
By testing the vinegar on white blood cells, they found that it reduced the response of cytokines, proteins that play a crucial role in controlling other cells of the immune system as well as blood cells and, therefore, controlling inflammation.
As with weight loss, the exact mechanism of how it works isn’t entirely clear, but Dr. Yagnik believes it’s the combination of acetic acid, polyphenols (powerful plant compounds with antioxidant effects) , probiotics and enzymes that work together.
Many people take apple cider vinegar because they think its anti-inflammatory effects might help with their arthritis, but Aidan Goggins says: “That’s pretty anecdotal.” Apple extracts are rich in phytochemicals (antioxidants), which has led them to be considered effective against inflammatory conditions, but there is not enough evidence to begin recommending them.
And while apple cider vinegar isn’t just a health fad, experts are keen to stress that more research needs to be done before anything definitive can be said and, for some, it takes exercise caution.
“People taking metformin for diabetes or diet pills should consult their doctor before taking apple cider vinegar, as there may be interactions,” says Aidan Goggins. “It can also damage the tissues in your windpipe and cause heartburn.”
In the new study, participants took apple cider vinegar first thing in the morning to prevent other foods and drinks from having an effect.
“Interestingly, the oral anti-obesity drug Rybelsus (one of the newer Wegovy-type drugs) must be taken on an empty stomach for the same reason,” says Aidan Goggins. “Obviously, if it works via the same mechanism, you’ll have to take it the same way. And this applies to everyone, even older adults: apple cider vinegar is actually often recommended for this age group to help improve digestion, as natural stomach acid decreases with age .
“However, unfiltered forms, those with additional health benefits, may pose a problem for people who need to avoid unpasteurized products, such as pregnant women,” warns Dr. Yagnik.
You also need to be careful how you take it. “Vinegar is, obviously, very acidic – pH 2-3 on the scale, compared to milk, for example, which is 6.5-6.9, and therefore can be very corrosive to the enamel of teeth,” says Tom Crawford-Clarke, a dentist at Luceo Dental in London.
“Some of my patients take apple cider vinegar to improve their health, and while I can’t say they’ve had any problems, it could certainly make the yellowing and sensitivity of their teeth worse if not taken properly. is not taken correctly.”
For this reason, avoid taking it in “shot” form – dilute it in water instead.
The consensus seems to be that if you’re healthy and want to jump on the apple cider vinegar bandwagon, it certainly won’t hurt you.
“For what it’s worth, I drink two tablespoons of unfiltered apple cider vinegar diluted in water every day,” says Dr. Yagnik. “As have my friends, my family and everyone I have spoken to about it.
“I swear by this for immunity. If you feel like you’re catching something, there’s no better way to avoid it.