There is an opinion that apple cider vinegar diluted with water has numerous beneficial properties and therefore this solution should be consumed internally daily. We decided to check if this is true.

Adviсe drinking a solution of apple cider vinegar in the morning on an empty stomach can be found in glossy magazines, sports publications, on portals about nutrition and healthy lifestyle life. The media also write about its benefits, for example, “Komsomolskaya Pravda", "Sport Express" And Lenta.ru. Internet users share positive experiences of using apple cider vinegar in social networks And blogs. Vinegar is claimed to help relieve overweight, establish digestion and cure acne.

Vinegar broadly speaking, it is a mixture of acetic acid and water resulting from a two-stage fermentation process. First, a mixture of raw materials with sugar or starch is converted into alcohol through fermentation, and then the alcohol is fermented by oxygen and Acetobacter bacteria, forming vinegar. The resulting product will vary depending on the raw materials used (wine, apple, malt, rice, etc.) and the concentration of acetic acid. Vinegar started fermented from dates and eaten by the Babylonians around 5000 BC. e., and no later than 2000 BC. e. it has already been used in different countries and for medical purposes. Since popular sources advise using a solution of apple cider vinegar to improve health, the analysis is focused on it.

One of the benefits most often attributed to vinegar is weight loss. Sometimes feature articles even provide links to scientific works confirming the effectiveness of its use in losing weight. One such example is study 2017, conducted by Iranian scientists. However, only 39 people took part in it, which makes the conclusions not entirely representative. In 2022, an international team of researchers conducted review more than 2,800 scientific papers that in one way or another touch on the effect of drinking vinegar on cardiometabolic risk factors (a set of risk factors for the development of cardiovascular diseases: obesity, high blood pressure, high blood glucose levels, etc.). These studies showed no reduction in fat mass or clinically significant weight loss with vinegar solution. Harvard Medical School experts also couldn't find among existing scientific works sufficiently convincing evidence of the effectiveness of this method. Deny the effect of vinegar on weight and specialists from the reputable medical research center Mayo Clinic.

In some sources approvedthat apple cider vinegar helps relieve heartburn. However, Verified was unable to find any reputable studies that would support this belief. Besides, heartburn is a phenomenon in which the contents of the stomach flow back into the esophagus. The cause of discomfort is irritation of its walls by gastric juice. The higher the acidity of gastric juice, the more noticeable this effect will be. Therefore, given the acidity of vinegar, it is strange to expect relief from heartburn from it.

There are data, indicating that vinegar may help lower blood sugar levels. Iranian scientists came to these conclusions, who in 2016 held review and meta-analysis of scientific works on this topic. It is noted that vinegar can be used as an additional means of glucose control, for example for type 2 diabetes, but not as a panacea. People taking medications to lower their sugar levels should consult their doctor about consuming vinegar to avoid unwanted side effects.

Scientific papers are also available showing the effectiveness of vinegar in reducing levels. cholesterol and blood pressure. The results of these studies are also sometimes used in feature articles on non-academic websites. However, relevant experiments were carried out only on laboratory animals, and there is no scientific evidence that vinegar has a similar effect on people.

The good news is that while drinking vinegar may not be effective based on existing scientific research, it is at least practically effective. harmless in small quantities. However, long-term use of vinegar in large doses can lead to side effects, one of which is potassium deficiency in the blood. This is especially true for those who already have low potassium levels or who are taking medications with the same side effects. In addition, if vinegar is not diluted with water, its acidity may cause get burns of the esophageal mucosa or damage to tooth enamel. In general, experts do not prohibit the use of apple cider vinegar, but advise do this either in a highly diluted form, or use it exclusively in cooking - for example, as a salad dressing or for canning.

Thus, there is very limited scientific work that supports any health benefits of apple cider vinegar when taken orally. There is evidence that a solution of this substance helps control blood sugar levels, however, this is not a panacea for diabetes and it is better to consult a doctor before using this remedy. There is currently insufficient scientific evidence that vinegar helps lose weight, relieve heartburn, lower blood pressure, or otherwise improve health to recommend its use for these purposes.

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