Apple cider vinegar has been used for hundreds of years to aid and cure a lot of different ailments. It has also been used as a dietary aid since the early 1800’s. However, before you rush out and get yourself a bottle of vinegar or a box of supplements there are a number of things that you should know. None the less, apple cider vinegar (ACV) may be helpful to you in your weight loss goals!

What is Apple Cider Vinegar?
Apple cider vinegar is made with apples. The apples fermented to form a wine (alcohol). Then the alcohol fermented farther to produce apple cider vinegar. It gets its name because it is sour wine. It contains a number of vitamins and minerals including vitamin C, vitamin E, vitamin A, vitamin P, and vitamins B1, B2, and B6. It also contains manganese, iron, sodium, magnesium, sulpher, coper, phosphorus, silicon, chlorine, and fluorine. It also contains many enzymes, amino acids, and apple pectin. When using apple cider vinegar for weight loss you should never choose a vinegar that has been distilled, filtered, or pasteurized. You want a vinegar that has “the mother” in it. This is the fermented apple in the bottom of the bottle. Many people swear by Braggs Apple Cider Vinegar and the Braggs even have a book about it titled “Cider Vinegar”, but the truth is there are many other brands that will work including Whole Foods’ Organic and Trader Joe’s Organic Apple Cider Vinegar.

Claims
Over the years there have been many claims on the miracle of apple cider vinegar. One of the most popular is that drinking an apple cider vinegar drink each day will help you lose weight. However, it doesn’t end there. Many people also claim that it can kill head lice, reverse aging, wash the body of toxins, hay fever, hiccups, menstrual problems, night sweats, hot flashes, digestion, strong bones, yeast infections, UTI issues, hair loss, hemorrhages, insomnia, nervousness and anxiety, varicose veins, itchy scalp, headaches, dandruff, sunburn, acne, leg cramps, upset stomach, leg pain, asthma, colds and coughs, dizziness, fatigue, food poisoning, and migraines. This isn’t even a complete list!

Scientific Evidence
Not much research has been done on apple cider vinegar. This is pretty common for herbal remedies and supplements. After all, they don’t need FDA approval in order to sell the product, so many claims aren’t even researched. However, there have been a few studies done.

• Diabetes – Studies have shown that apple cider vinegar reduces blood sugar levels and reduces spikes in blood sugar.
• Weight loss – Studies have shown that apple cider vinegar and even white vinegar can aide in weight loss.
• Blood pressure and heart health – Studies have also shown that it may reduce your blood pressure and help your heart health.
• High Cholesterol – Studies have shown that it reduces high cholesterol, however these studies were done on mice and have never been done on people.
• Cancer – Some research has been done on the use of apple cider vinegar to treat cancer. However, these studies were also done in mice. Observing people has been much more complicated and hasn’t produced any evidence that shows it really works.

Theories on How It Works
When you look at vinegar and weight loss there are several things that need to be taken into consideration. It is believed to work because the nutrients, enzymes, and organic acids aide the body in the following ways.

• Apple cider vinegar is supposed to work as an appetite suppressant. Many people believe that it reduces your appetite because of the pectin from the apple. It is thought that these fibers absorb water and acid in the stomach and makes you feel fuller. It is also believed that the acetic acid reduces cravings including sugar and carbohydrate cravings and salt and fat ones.
• It is supposed to increase metabolic rate. It is thought that the acetic acid in the vinegar releases iron into the body and helps the blood carry more oxygen than it normally would. More oxygen to the cells often means that they function better and faster, therefore burning more calories, even at rest. Apple cider vinegar also helps the body to digest protein. In turn the body has the power behind it to burn more while at rest or sleeping. Finally, it increases the body’s ability to use and produce insulin which in turn allows it to burn the sugar in the blood more efficiently.
• It reduces water retention. Apple cider vinegar helps to balance the salts in your body which in turn helps your body to let go of retained water.
• Apple cider vinegar increases feelings of well being. Because ACV helps you to digest proteins better it is believed that this releases tryptophan which is needed to release serotonin. Serotonin is a chemical in the brain that makes us feel good or at least better.
• It also slows the rise of blood sugar and reduces food induced spikes. This one is one of the biggest ones. Studies have shown that when you consume sugars and other carbohydrates the body quickly breaks them down into glucose. The glucose or rise in blood sugar then signals the body to release extra insulin. The insulin burns through the glucose leaving behind excess insulin after the sugar is gone. The excess insulin then signals the brain to tell you that you are in need of more sugars and you start craving carbs. In turn apple cider vinegar slows down the process of releasing the sugar into the blood. This means that there is no spike in sugar to cause the body to release extra insulin and then no spike in insulin to cause carbohydrate cravings.

Benefits of Using Apple Cider Vinegar For Weight Loss
While apple cider vinegar isn’t a miracle weight loss drug and it won’t make you start shedding pounds, it is all natural. This home remedy has been around for a long time and while there are some side effects and risks that can be experienced, there aren’t many issues with taking it. It is likely to be much safer than many weight loss products.

What You Can Expect
Most people claim to feel less bloated and to lose water weight within the first couple of weeks of taking it. The weight loss is very gradual and you can only expect to lose a few pounds a year if no other changes are made in your life. However, if you eat better, exercise, and make healthy lifestyle changes as well as add apple cider vinegar to your life then the results can be dramatic, at least according to many people. The same people also talk about it being a permanent weight loss that lasts for years!

Dosage
As with many herbal treatments there are a lot of different suggestions on how you should take it and when. Here are just a few, but you will have to decide how much you should take and when.

• Some recommend adding apple cider vinegar to water and drinking it first thing in the morning. Some even suggest doing it before getting out of bed. Dosage suggestions usually range from 2 teaspoons to 2 tablespoons.
• Many recommend having the vinegar in water (or juice) before each meal. Again recommendations for how much to drink range from 2 teaspoons to 2 tablespoons.
• Some suggest mixing 2 teaspoons of apple cider vinegar with 2 teaspoons of organic, unprocessed honey with 1 glass of water. This would then be drank before each meal.
• Others recommend adding 2 tablespoons to 16 ounces of water and drinking it all through the day.
• There are some who recommend downing your apple cider vinegar with a shot glass however, this is not a good idea because of the acidity of the vinegar. You can damage your teeth, your throat, the esophagus, and the stomach with the straight acid.

Apple Cider Vinegar Supplements
Modern times have produced a wide range of apple cider vinegar supplements in the form of tablets and capsules. However, it isn’t a good idea to take these supplements. Herbal supplements aren’t regulated by the FDA and there are often many different issues with the products. Here are a few that are seen in apple cider vinegar supplements that make it so that you should just go for the real deal.

• When you add a splash of apple cider vinegar to your water you know what you are putting in your body, however many times the supplements contain unknown ingredients in them.
• The ingredients listed on the box are not necessarily the ingredients that are actually in the supplement.
• You don’t really know how much you are taking.
• Finally, according to WebMD there was a study done in 2005 that looked at eight major apple cider vinegar supplements. They found that there were many other ingredients that were not listed on the box, some of which were known to be bad for you. Additionally, the studies showed that there were reasons to doubt that these supplements even had apple cider vinegar in them.

Drug Interactions
Once again, because there really aren’t that many tests done on apple cider vinegar it isn’t really known what all drugs will interact with a regular dose. Mild and irregular use of vinegars isn’t supposed to cause any problems, but it is different when you are taking a lot of vinegar on a very regular basis. There are a few known drug interactions.

• Digoxin. Apple cider vinegar can lower potassium which can cause issues when you are taking Digoxin (also sold as Digitk and Lanoxin).
• Insulin. Whenever you are taking any sort of insulin there is a risk that combined with apple cider vinegar your blood sugar will get too low.
• Water pills. Again due to a lowered amount of potassium in the body, apple cider vinegar can react with water pills. This includes, but is not limited to, bumetanide, chlorthalidone, furosemide, metolazone, and torsemide.

If you are taking any sort of medication you should always talk to your doctor before adding a herbal remedy to it. Drug interactions can be serious.

Side Effects and Risks
Being well informed is the most important thing that you can do for yourself. While apple cider vinegar is all natural and doesn’t carry a lot of risks there are some that you should be aware of.

• Damage from acid. ACV is very acidic and can cause damage to the tooth enamel, and can burn the mouth, throat, and stomach. Diluting it with water can help and sipping it through a straw and protect your teeth.
• There is a possibility of feeling nausea, heartburn, and stomach upset due to the acid as well. Some believe it increases the risk for ulcers while others believe it helps with these conditions.
• The acidity can cause a sore throat in some individuals even when diluted in water.
• In rare cases an allergic reactions can happen. The symptoms can include hives, rash, itching, swelling of the mouth or throat, wheezing, and even difficulty breathing.
• Unpasteurized apple cider vinegar may contain bacteria and toxins.

Long Term Complications
If you take ACV today, tomorrow, and every day after there may be some long term complications. This can include a lowered amount of potassium. In individuals who do not consume a lot of fruits and vegetables that are often packed with potassium and in those that already have a potassium deficiency this can be dangerous. Additionally, it is believed that long term use can contribute to a loss of bone density.

Who Shouldn’t Use ACV
If you have any known conditions you should always speak to your doctor. This is especially true if you are taking medications, but even without taking medications you want to know how ACV will effect you and if it could be dangerous. For those with the following conditions there is an emphasis on this.

• Diabetes. While it is believed that apple cider vinegar is great for diabetes and there have even been tests that have shown this, it is important that you talk to your doctor before trying any experiments. You want to have your doctor on board before making such changes and make sure that it won’t interact with any medications that you are on.
• Low Potassium. For most that have a low potassium issue it is just out of the question to take apple cider vinegar for weight loss or for any other issue. There is too much risk because low potassium can cause many issues including heart attacks.
• Osteoporosis. Because ACV may contribute to the weakening of the bones, it is not a good idea to take it if you already have a problem with that. However, if you are still interested you should make sure that you talk with your doctor before you begin.
• Finally if you are pregnant or nursing you should avoid taking apple cider vinegar. There is no proof that it will cause any damage to you or the baby, but it is best not to find out. This is especially true if you are wanting to use apple cider vinegar for weight loss or weight management. You shouldn’t be trying to lose or even control your weight during pregnancy. Instead you should focus on a healthy and balanced diet and regular easy to moderate exercise as long as your doctor says it is safe.

What People Say About It
Because there isn’t really a lot of scientific evidence out there many people turn to the advice of others and listen to what they have to say. Many people are shouting the praise apple cider vinegar for weight loss. However, they don’t stop there. Many talk about the energy that they get from taking ACV. They also say that it cuts cravings, reduces appetite, and reduces pain including the pain associated with arthritis. Many also say that it helps with tennis elbow, helps people sleep better, reduces mental stress, aids in healthier skin, and it reduces depression. Apple cider vinegar is supposed to help you feel great and that can always help with with weight loss.

Is It Worth It?
Apple cider vinegar isn’t going to be a miracle drug even if it works. It may have some side effects and may not be good for long term use. However, people are saying it makes you feel great and it helps. Is apple cider vinegar for weight loss worth it? The best bet is to talk with your doctor, especially if you have any conditions or take any sort of medication. Other than that, it might be worth a try.