Apple cider vinegar season has renewed interest in an enduring health trend: apple cider vinegar.
From social media posts extolling the purported benefits of drinking the spicy fermented juice to chewable forms sold as dietary supplements, advocates say it can help with everything from skin health , gut health and even weight loss. weight.
But how good is it for our health?
While more research is needed to fully understand the potential benefits of apple cider vinegar, experts say it has been shown to support several health goals, but there are things to keep in mind if you plan to try it.
"This is not a magic cure or quick fix for health problems," says Laura Ligos, RD, RD, RD, RD, and sports nutritionist. "But in my experience as a nutritionist, I've found that using something like apple cider vinegar before meals can help digestion by mimicking stomach acid and breaking down food properly."
We know that this type of vinegar contains certain acids that can kill harmful bacteria and natural probiotics that promote gut health, but research is still needed to determine the true extent of these potential benefits.
Small studies have also looked at the effect of apple cider vinegar on blood sugar levels.
"In terms of other benefits, it can help reduce blood sugar response when taken with or after a meal," explains Ligos.
Others use apple cider vinegar internally, using the juice as a skin and skin treatment.
Although little research has been done in this area, according to D. Azza Halim, MD and board-certified anesthesiologist, apple cider vinegar contains many elements that may help with certain skin problems.
"The acidic nature of apple cider vinegar helps restore the skin's natural pH and reduce inflammation. It also contains alpha hydroxy acid and antioxidants that help exfoliate, brighten, and smooth skin," he says. And it adds antibacterial and antifungal properties. It also "may help balance the skin's pH, preventing dandruff and build-up. skin, many skin diseases. . as they are an overgrowth of yeast due to a pH imbalance."
But don't rush into your skin care routine without a tip or patch, she says, because some people with sensitive skin may experience irritation.
If you're considering adding apple cider vinegar to your diet, there are some important tips from experts to keep in mind.
First of all, it is not recommended to shoot with a single shot.
"Always diluted," says Lygos. "It's acidic and can cause problems with tooth enamel or the lining of the esophagus."
Haleem says that drinking this drink straight can also irritate the stomach lining, which can be harmful for those who want to support their gut microbiome with healthy bacteria .
What about the sticky version?
Ligos cautions against popular and expensive gum additives, both because of the lack of regulation of the additives and because of their potential low effectiveness.
"Camelos are also known for their slow absorption rate, so I recommend using vinegar for most people," he says.
Haleem adds that the bears may contain added sugar and there are concerns about whether they provide an accurate dose.
"While it's not necessary to have the gummy version and mix it or dilute it, until we get more information, it's hard to say how much is in the tasty candy," she says.
And while the better taste drives many consumers to buy gum, Ligos says there are ways to add a liquid form that's a little more palatable than diluting it with water.
"You can add it to tea, use it in a salad dressing or marinade, or cook it right away for dinner," she said.