Dr. Berg Table of Contents
Hey everyone, you know I love digging into the research and finding all the hidden benefits of natural remedies, especially for those of us on keto! So, I’ve been playing around with this cool new research tool called illicit.org. It lets you search through millions of scientific papers – talk about a goldmine! I had to do a deep dive on apple cider vinegar, of course. I wanted to see what else this kitchen staple could do besides the benefits I’ve already shared.
Researching Apple Cider Vinegar
You know I’ve been having a lot of fun with my new research tool, called illicit.org. If you haven’t heard about this, it’s a great search engine that allows you to reach out to 200 million papers to find information that is very difficult to find when you do just general Google searches. And of course, I did a deep dive on apple cider vinegar. I wanted to see if there’s any additional benefits that I haven’t mentioned in other topics.
- Research tool: illicit.org
- Access to 200 million papers
- Focus: Apple cider vinegar
Understanding Apple Cider Vinegar
Now, the main acid in apple cider vinegar is called acetic acid. And your microbes make acetic acid. In fact, acetic acid is the most abundant short chain fatty acid. Now, what do I mean by short chain fatty acid? Well, your microbes by digesting fiber make this byproduct, and it just so happens that acetic acid is one of them. In fact, it’s the one that’s over 50%. So yes, vinegar is a type of fatty acid, which is fascinating. So, this acetic acid is like fuel for your colon cells. In other words, 70% of the energy that is needed from your colon cells are received from these short chain fatty acids, and our human cells get about 10% of its energy from these short chain fatty acids. And this is why I mentioned in other topics that apple cider vinegar can improve your energy. Now you know why.
- Main acid: Acetic acid
- Source: Microbes digesting fiber
- Fuel for colon cells: 70% of energy
- Energy for human cells: 10%
In the other topics, I talked about the benefits of an apple cider vinegar or your blood sugars, decreasing the pH to make things more acidic to decrease pathogens because it’s a very powerful antimicrobial, and because it helps insulin resistance, it can help lipids, cholesterol, triglycerides, fatty liver, and of course this relates to a lessening of your belly fat as well as decreasing your appetite and improving overall digestion.
- Benefits: Blood sugars, antimicrobial, insulin resistance
- Helps with: Lipids, cholesterol, triglycerides, fatty liver
- Effects: Less belly fat, decreased appetite, improved digestion
Unexpected Benefits of Apple Cider Vinegar
But let’s talk about the benefits that you may have never heard about. Number one, the acetic acid in apple cider vinegar is a very potent anti-inflammatory, especially in your gut.
So, of course, you would want to dilute apple cider vinegar with water, like maybe a teaspoon or a tablespoon. You’re not going to drink it down in its concentrated form because that’s going to irritate your tissues. So, we’re just talking about diluting this acid.
- Anti-inflammatory: Especially in the gut
- Recommendation: Dilute with water
Number two, apple cider vinegar helps support mucin, which is part of the immune barrier in your colon, to help regulate the immune system and keep the pathogens from crossing this very important barrier. So, apple cider vinegar can help prevent a leaky gut.
- Supports mucin: Part of the immune barrier
- Prevents: Leaky gut
Number three, apple cider vinegar has additional things, not just acetic acid. It has what’s called phenolic compounds like catechin, caffic acid, gallic acid, etc. Now, these compounds actually have the potential to inhibit the formation of beta-amyloids in Alzheimer’s patients—the plaquing in your brain. These compounds also significantly can improve your cognitive function.
- Additional compounds: Phenolic compounds
- Potential benefits: Inhibits beta-amyloids, improves cognitive function
And number four—and this is interesting—certain medical procedures actually use acetic acid to inject directly into tumors to shrink them. So, acetic acid and apple cider vinegar has an anti-cancer effect.
- Anti-cancer: Used in medical procedures to shrink tumors
Number five, acetic acid in apple cider vinegar can prevent the overgrowth of candida in someone’s dentures.
- Prevents: Overgrowth of candida in dentures
Number six, it can be used for fungus in the ear. This is called otomycosis, where this fungus or candida is living in the external part of your ear.
- Used for: Fungus in the ear (otomycosis)
Number seven, apple cider vinegar is beneficial for something called atopic dermatitis, so it helps inflammation of your skin. Of course, you’re going to dilute apple cider vinegar—maybe a teaspoon in a 12-ounce glass of water—and then apply that to your skin.
It can help reduce inflammation. So, not only is apple cider vinegar good for the immune barrier in your gut but the immune barrier on your skin.
- Beneficial for: Atopic dermatitis
- Application: Dilute and apply to skin
Number eight, I found a study that showed that apple cider vinegar can help inhibit plaque formation in your arteries. That’s wild.
- Inhibits: Plaque formation in arteries
And number nine, apple cider vinegar is hepatoprotective. It helps protect the liver against certain heavy metals like cadmium and aluminum and also helps protect the liver against certain unfriendly microbes.
- Hepatoprotective: Protects liver against heavy metals and unfriendly microbes
So, apple cider vinegar is just an amazing home remedy that you can use for a lot of different things.
- Versatile home remedy
Summary
- The main acid in apple cider vinegar is acetic acid. Your microbes make acetic acid, and it’s the most abundant short-chain fatty acid in your body.
- Acetic acid is like fuel for your colon cells. I’ve mentioned the popular benefits of apple cider vinegar in other topics, from boosting your energy to decreasing belly fat and much more. But let’s talk about some of the lesser-known apple cider vinegar benefits.
Unexpected benefits of apple cider vinegar (ACV):
- Acetic acid in apple cider vinegar is a potent anti-inflammatory, especially for your gut—but be sure to dilute the ACV with water.
- Apple cider vinegar helps support mucin, which can help decrease the risk of a leaky gut.
- Apple cider vinegar has additional phenolic compounds, which have the potential to inhibit the formation of plaquing in the brain. These compounds also support cognitive function.
- Certain medical procedures use acetic acid to help shrink tumors. This means the acetic acid in ACV has potential anticancer effects.
- Acetic acid in ACV can help prevent the overgrowth of candida in someone with dentures.
- Apple cider vinegar can be used for fungus in the ear.
- Apple cider vinegar is beneficial for atopic dermatitis. A diluted ACV solution can help reduce inflammation on your skin.
- Apple cider vinegar can help inhibit plaque formation in your arteries.
- Apple cider vinegar is hepatoprotective. It helps protect the liver against certain heavy metals and certain harmful microbes.
DATA
https://pubmed.ncbi.nlm.nih.gov/23212295
FAQ
What organ is apple cider vinegar good for?
Apple cider vinegar has been touted for its potential benefits for various organs and systems in the body:
Gut Health: The “mother” in unfiltered apple cider vinegar contains probiotics that may help support a healthy gut microbiome. The acetic acid in ACV may also help regulate stomach acid levels.
Liver: Some claim ACV can help detoxify the liver, but there is limited scientific evidence to support this. More research is needed on ACV’s effects on liver health.
Skin: The acidic nature of ACV may help balance the skin’s pH and reduce the appearance of blemishes when used topically. However, undiluted ACV can irritate sensitive skin.
Heart: Studies suggest ACV may help lower cholesterol and blood pressure levels, which could benefit heart health. But more research is needed.
What are the miracles of apple cider vinegar?
While apple cider vinegar has been touted for a wide range of health benefits, the scientific evidence is still limited. Some of the potential “miracles” of ACV include:
- Blood Sugar Control: Several studies indicate ACV may help improve insulin sensitivity and lower blood sugar levels, especially when consumed with meals.
- Weight Loss: Some research shows ACV may promote feelings of fullness, leading to reduced calorie intake. However, long-term weight loss effects are unclear.
- Antimicrobial Properties: ACV has been shown to have antibacterial and antifungal effects, which could make it useful for treating certain infections.
- Acid Reflux Relief: The acidity in ACV may help neutralize stomach acid and alleviate symptoms of acid reflux for some people.
However, more high-quality, long-term studies are needed to confirm many of these purported benefits.
How long does it take to see benefits from apple cider vinegar?
The time it takes to see potential benefits from consuming apple cider vinegar can vary depending on the specific health condition or goal:
- Blood Sugar Control: Some studies have shown improvements in blood sugar levels within 15-30 minutes of consuming ACV.
- Weight Loss: Research on ACV’s effects on weight loss is mixed, but some studies have found modest reductions in body weight and fat over 12-16 weeks of regular consumption.
- Skin/Hair Health: When used topically, the benefits of ACV for skin and hair may be more immediate, but long-term consistent use is likely needed for more significant improvements.
- Gut Health: It may take several weeks to months of regularly consuming ACV to see potential benefits for gut health, as it takes time to influence the gut microbiome.
Is it better to drink apple cider vinegar in morning or night?
There is no definitive consensus on the optimal time of day to consume apple cider vinegar. Here are some considerations:
Morning:
- Drinking ACV in the morning may help regulate blood sugar levels throughout the day.
- It can be taken with or before meals to potentially enhance feelings of fullness and curb appetite.
Night:
- Consuming ACV before bed may help with acid reflux symptoms by neutralizing stomach acid.
- Some believe it may support detoxification processes that occur during sleep.
Ultimately, the best time to drink ACV comes down to personal preference and how it fits into your daily routine. Many people find success with drinking it 1-2 times per day, either in the morning, before meals, or before bedtime. Consistency is key, regardless of the time of day.
Can apple cider vinegar clean out your liver?
There is limited scientific evidence to support the claim that apple cider vinegar can “cleanse” or detoxify the liver. Here’s a closer look:
- The liver is responsible for filtering toxins and metabolic waste from the body. While ACV has some antimicrobial and antioxidant properties, there is no direct evidence that it can improve liver function or accelerate the liver’s natural detoxification processes.
- Some proponents claim ACV can help break down fat in the liver, but this has not been conclusively proven in human studies. More research is needed on ACV’s potential effects on liver health.
- That said, maintaining a healthy diet, staying hydrated, and avoiding excessive alcohol consumption are generally more effective ways to support liver function than relying on ACV alone.
What is the best way to drink apple cider vinegar?
Here are some tips for the best way to consume apple cider vinegar:
- Dilute it: Drinking undiluted ACV can be harsh on your throat and tooth enamel. It’s best to dilute it in water, juice, or another liquid. A common ratio is 1-2 tablespoons of ACV per 8 oz of liquid.
- Use a straw: Sipping ACV through a straw can help minimize contact with your teeth and reduce potential enamel erosion.
- Rinse your mouth: After drinking ACV, rinse your mouth with plain water to help neutralize the acidity.
- Timing: Many people find it easiest to drink ACV before meals, as it may help regulate blood sugar and promote feelings of fullness. However, some prefer to take it first thing in the morning or before bedtime.
- Start low: Begin with a small dose, like 1 teaspoon, and gradually increase to 1-2 tablespoons per serving to assess your tolerance.
- Experiment: Try mixing ACV into other beverages, dressings, or recipes to make it more palatable. Some enjoy it in tea, smoothies, or even as a marinade.
The key is to find a way to incorporate ACV that works best for your taste preferences and lifestyle.
Is it good to take apple cider vinegar on an empty stomach?
Taking apple cider vinegar on an empty stomach can have both potential benefits and drawbacks:
Potential Benefits:
- May help regulate blood sugar levels more effectively when taken before meals.
- May enhance the absorption of certain nutrients.
- Could provide a more immediate effect on digestive issues like acid reflux.
Potential Drawbacks:
- The acidity of ACV may irritate an empty stomach for some people, causing nausea, heartburn, or indigestion.
- Undiluted ACV can potentially damage tooth enamel when taken on an empty stomach.
To minimize potential side effects, it’s generally recommended to start with a small dose of ACV (1-2 teaspoons) diluted in water and take it with or shortly after a meal. This can help buffer the acidity and make it easier to tolerate.
Some people find it works best for them to take ACV on an empty stomach, while others prefer to take it with food. It may take some experimentation to determine what works best for your individual needs and tolerance.
Can apple cider vinegar burn belly fat?
While apple cider vinegar has been touted as a potential aid for weight loss and fat burning, the evidence on its ability to specifically target and reduce belly fat is limited:
- Some studies have shown that consuming ACV may lead to modest reductions in body weight, body fat percentage, and waist circumference over time. However, the effects are generally small and the long-term sustainability is unclear.
- The acetic acid in ACV is thought to potentially increase feelings of fullness and reduce calorie intake, which could contribute to gradual fat loss. But it does not appear to have a direct, targeted effect on abdominal or belly fat.
- Spot fat reduction, or the ability to target and lose fat from specific areas of the body, is very difficult to achieve through diet alone. Genetics, hormones, and other factors play a larger role in where the body stores and loses fat.
How many days should I use apple cider vinegar?
There is no definitive “right” number of days to use apple cider vinegar, as the optimal duration can vary depending on your individual goals and health needs:
- For general health and wellness: Many experts recommend incorporating ACV into your daily routine, such as 1-2 tablespoons per day diluted in water or other beverages.
- For specific conditions: If using ACV to help manage a particular health issue like diabetes, acid reflux, or skin conditions, you may need to use it consistently for several weeks or months to potentially see noticeable benefits.
- For weight loss: Research on ACV’s effects for weight loss has shown modest results over 12-16 weeks of regular consumption, usually 1-2 tablespoons per day.
- For detoxification or cleansing: Claims about ACV’s ability to “detoxify” the body are not well-supported by science. Short-term “cleanses” are unnecessary and not recommended.
