Apple cider vinegar (ACV) is a fermented condiment made from apple juice. It is often used in salad dressings and marinades, adding a strong, acidic flavor to foods.
ACV has been historically used for its antibacterial and healing properties.
ACV shots typically contain 1-2 tablespoons of ACV diluted with fruit juice or water. They are considered a simple, convenient way to incorporate ACV into a wellness routine.
ACV is a source of antioxidants like flavonoids, gallic acid, ferulic acid, caffeic acid, and catechins. It also contains a range of vitamins and minerals, including beta-carotene, vitamin E, and vitamin C.
Acetic acid bacteria, which are involved in the fermentation process of ACV, enhance antioxidant activity. They convert the alcohol to acetic acid, which influences ACV’s anti-inflammatory properties.
Research suggests that consuming ACV for intervals of four and eight weeks can reduce fasting blood sugar levels in people who are overweight or obese. The most significant results occurred after 12 weeks of consistent use, especially in people with type 2 diabetes.
Even if you’re in good health, ACV has been found to help stabilize blood sugar levels. Research also shows it can help lower HbA1C (a key marker of long-term blood sugar control).
Fluctuations in blood sugar can intensify food cravings. When blood sugar spikes, it can also drop quickly, triggering cravings for simple carbohydrates and sweets to compensate for the energy crashes that follow.
ACV contains acetic acid, which has been shown to delay gastric emptying (the process of moving food from the stomach to the lower intestine) and slow down the absorption of sugars. This can lead to more stable blood sugars.
ACV might also help improve total cholesterol and lower triglycerides, helping overall cholesterol management. One study found these effects were more significant in patients with type 2 diabetes. The most notable improvements occurred after a daily dosage of 15 milligrams of ACV for over eight weeks.
Some research suggests that ACV may support weight loss efforts. Though research is limited, the results are promising.
One study involving 120 people who were overweight and obese examined the effects of ACV consumption over 4-12 weeks. Participants consumed either 5, 10, or 15 milliliters of ACV daily. The results showed significant reductions in body weight, body fat, blood sugar levels, triglycerides, and overall cholesterol after 12 weeks.
Polycystic ovary syndrome (PCOS) is a disorder that affects the reproductive system and metabolic factors that can affect body weight and blood sugar regulation. It is commonly associated with obesity and insulin resistance.
In one study, patients with PCOS consumed 15 milligrams of ACV daily for 90 days or more. Results revealed improved ovarian function and insulin sensitivity. While this is promising, more research is needed to confirm these findings.
Though research is limited, vinegar might impact blood pressure. A research review that included participants with type 2 diabetes mellitus, obesity, and high lipid levels showed reductions in systolic blood pressure (SBP) and diastolic blood pressure (DBP) with dosages of 30 milligrams of vinegar.
These findings suggest vinegar might be a useful complementary therapy for treating high blood pressure.
Fermented foods like raw, unfiltered apple cider vinegar may contain good bacteria that support immunity, gut health, and reduce inflammation.
Raw, unfiltered ACV contains the “mother,” which consists of antioxidants and beneficial bacteria that settle during fermentation. However, compared to other fermented foods such as yogurt, ACV is not a significant source of probiotics.
ACV shots are convenient and affordable to make at home. Combine 1-2 tablespoons of ACV with fruit juice or water—typically enough liquid to fill a shot glass or a small glass. You can add a bit of honey or maple syrup to balance the acidity with natural sweeteners.
To enhance flavor and potential benefits, you can add herbs and spices:
- Fresh, finely ground ginger has anti-inflammatory, soothing properties that can ease a sore throat.
- Cinnamon adds a natural sweetness and may also help balance blood sugars.
- A pinch of turmeric with a dash of pepper can provide anti-inflammatory benefits.
Apple cider vinegar is made from apple juice and involves a two-stage fermentation process. The first stage converts sugars to ethanol (an alcohol) by adding yeast. The second stage converts the alcohol into acetic acid, giving the vinegar its strong flavor.
ACV has traditionally been combined with honey to heal and treat infections. Its antimicrobial properties make it useful as a household cleaner and a natural remedy for minor wounds.
It is commonly used in dressings and marinades due to its acidity. Daily consumption of an ACV shot (up to 30 milligrams of ACV) is typically safe.
ACV might be problematic for people with gastroesophageal reflux disease (GERD). This is because it is known to slow gastric emptying, which can exacerbate symptoms like bloating and belching.
People who are insulin-dependent or have gastroparesis should also exercise caution, as ACV can contribute to blood sugar fluctuations.
Some studies have also shown that excessive daily consumption of ACV (i.e., doses higher than 30 milligrams) can erode your tooth enamel.
Check with your healthcare provider for any potential contraindications with your health status or medications.
An ACV shot may be a simple, convenient, and affordable option to add to your daily routine.
Its potential benefits include cholesterol reduction and blood sugar control. It might also help curb your cravings.
ACV shots are not ideal for everyone, and excessive consumption can erode the enamel of your teeth.
