From collagen supplements to stress-combating adaptogens, the world of wellness never fails to capitalise on buzzy ingredients. The one that’s currently dominating the internet is apple cider vinegar (ACV) and it’s in part thanks to Netflix’s Beckham documentary. While there was no mention of Victoria Beckham’s health and fitness practices anywhere in the series, quite bafflingly, Google searches for ‘Victoria Beckham diet’ spiked significantly following the series' debut.
Back in 2017, Beckham posted an Instagram story featuring Braggs Apple Cider Vinegar explaining that she consumes two tablespoons first thing on an empty stomach in the morning. While she didn't explain her reasonings behind the practice, social media is alight with anecdotal stories suggesting effects of ACV on gut health and blood-sugar levels.
But before you start taking an ACV shot every morning, it’s important to know how it really affects the body. Bazaar went straight to the experts to shed light on the pros and cons of consuming apple cider vinegar.
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What is apple cider vinegar?
As the name suggests, ACV is produced through the process of fermenting apple juice. “It is generally 95 per cent water and five-to-six per cent acetic acid, which is the active compound in ACV,” explains Sophie Medlin, consultant dietitian at CityDietitians.
“While it doesn’t possess any other significant nutrients, it does contain some enzymes and some probiotic bacteria.” ACV that is meant for consumption tends to appear cloudy as it contains the ‘mother’, which is essentially the strains of added good bacteria.
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What are the benefits of apple cider vinegar?
Despite the popularity of ACV, clinical evidence for its health benefits are still in its infancy. Explains Medlin: “A 2019 clinic trial suggested that ACV may lower the blood-sugar response we have to carbohydrates and potentially improve how sensitive our body is to insulin. A later 2021 systematic review of evidence suggested the same but noted that more extensive studies were needed.”
According to Medlin, there is minimal evidence that suggests ACV may also help lower cholesterol levels, although further research is still needed.
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“Short-term studies have suggested that ACV can make you feel fuller for longer after a meal, although longer-term studies didn’t support this,” says Medlin.
Anecdotal reports taut the benefit of taking ACV for your gut health, too. “Apple cider vinegar is known to have antimicrobial properties and may help promote healthy digestion by balancing the gut bacteria. It may also help alleviate symptoms of indigestion or acid reflux, but more research is needed,” says dermatologist, nutritionist and author of Skin Food, Dr. Thivi Maruthappu.
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What’s the best way to take apple cider vinegar?
Given the high acid content, experts caution against consuming ACV as neat shots. “Dilute apple cider vinegar before consuming it, as the acid content can cause tooth enamel erosion or irritation of the digestive tract,” offers Dr. Maruthappu.
Dr. Reena Wadia, founder and principal gum specialist of RW Perio, agrees. She recommends having ACV as part of a meal and to avoid brushing your teeth directly after to prevent tooth enamel erosion.
“Erosion in tooth enamel is the breakdown of your teeth's protective layer. Without this protective layer, your teeth are more susceptible to wear and tear, decay and staining,” says Dr. Wadia. “From a dental point of view, it's far from an ideal choice.”
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Try it as part of your salad dressing or dilute it in warm water with a spoonful of honey to take the edge off the acidity. Or, do as Bazaar's multiplatform beauty director Bridget March does and drink it diluted though a straw.
Do apple cider vinegar gummies work?
When a supplement grows in popularity, there’s a high chance you’ll be able to take it in the form of a sweet. It’s palatable, easy, and yes… arguably more delicious than any other format. That said, gummies tend to have added sugars and unnecessary additives which makes consuming ACV in warm water or a salad significantly better.
What are the downsides to taking apple cider vinegar?
Next to potentially harming the tooth enamel when not consumed properly, the acidic nature of ACV can affect the delicate tissues of our throat and oesophagus, which aren’t typically exposed to such a low pH on a regular basis, says Medlin. “People who already have issues with their tooth enamel or who have acid reflux already shouldn’t be using ACV, particularly as a drink,” she warns.
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So, should you be taking apple cider vinegar?
“I see a lot of messaging about ACV helping with the acid base balance in the body as part of the alkaline diet movement. What is really important to remember is that nothing you eat or drink will affect the acidity or alkalinity of your blood or your body,” offers Medlin. “This is very tightly regulated by complex systems in the body as even a small shift in the pH of the blood can be fatal.”
When consumed properly as part of a healthy, balanced diet, there is no harm in giving ACV a go to see if your body responds well to it. Start with a tablespoon in food or diluted in water once daily and be careful about taking it before your first meal if you’re prone to stomach aches.
But remember, when it comes to health, nothing substitutes proper, nourishing food and quality sleep. It goes without saying, but when in doubt, checking in with your GP is always a good idea.
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