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Apple Cider Vinegar: Health Benefits, Supplement Sources & Side Effects

Apple Cider Vinegar (ACV) has gained immense popularity for its weight loss effects beyond other benefits like boosting gut health, skin, and hair health. If you’re on the lookout for a weight loss solution, you will find every other person recommending the consumption of ACV for fast fat burning. Let’s understand what the buzz is all about!

What is Apple Cider Vinegar?

Apple cider vinegar is made from crushed apples that go through two stages of fermentation. In the first stage, the crushed apples are treated with yeast which breaks down the sugar and converts it into alcohol. In the second stage, it is treated with bacteria that transform alcohol into acetic acid. This bacteria is the ‘mother’ which gives the murky look for the unfiltered, unpasteurized, and unprocessed ACV.

ACV with mother is considered a better option owing to the presence of several strains of good bacteria. The good bacteria help maintain the gut microbiome balance and prevent you from falling sick often. The mother also contains enzymes that aid in breaking down the food and absorption of nutrients. Most enzymes that are available in raw foods are destroyed by cooking and enzymes from additional sources like apple cider vinegar become essential to derive the vitamins and nutrients from your diet.

So, if you have the choice of a clear and good-looking ACV to a murky ACV, then go for the murky one as it has several additional health benefits.

Health Benefits Of Apple Cider Vinegar

Apple cider vinegar benefits abound. Of all the health benefits that ACV offers, weight loss benefit is the popular one. It is a safe inclusion for weight loss as the diluted apple cider vinegar has negligible calories per serving and does not contain fat, fibre, protein, or carbohydrates. If you do not like the aftertaste of raw ACV, you can incorporate it in your foods without enhancing the calories in your diet.

The various apple cider vinegar benefits are:

Promotes Weight Loss

Feeling satiated for longer will curb calorie intake which is the main criterion for weight loss. Including apple cider vinegar in your diet will keep you full for longer and inhibits hunger pangs. This will restrict your calorie intake and you can head towards your weight loss goal. Studies have also shown that consuming apple cider vinegar before a high-carb meal will reduce the intake by 200 to 275 calories.

The apple cider vinegar benefits can be made more effective by adding regular workouts into your daily routine.

Helps Control Blood Sugar Levels

Consuming apple cider vinegar regularly helps in controlling blood sugar levels. It enhances insulin sensitivity and controls the release of sugar into the bloodstream. ACV consumed after a starchy meal will prevent the spike in sugar levels after the meal.

Improves Skin Health

Preserving the youthfulness and texture of your skin can be challenging in a polluted environment. The naturally acidic nature of the skin can disrupt the pH balance of the skin rendering its protective skin barrier weak. Using soaps and cleansers that are alkaline may intensify the symptoms of eczema. ACV is packed with antifungal, antibacterial, and anti-inflammatory properties which keeps you protected from skin infections and free radical damage. With the external application of ACV, you can restore the pH balance of your skin to protect your skin from irritation, dry skin, eczema, acne, and rashes.

Supports Hair Health

Apple cider vinegar benefits include hair health. It works wonders when diluted and applied to the hair. The pH balance of the hair should be maintained between 4.5 to 5 and so should the oil in the scalp i.e., the sebum. Topically applying diluted ACV will help restore the pH balance. This will prevent the growth of bacteria and fungi in the scalp and hair resulting in healthy hair. Also, including ACV in your hair regimen will protect your scalp from dandruff, will strengthen the hair roots and brighten your hair.

Kills Harmful Bacteria

One of the apple cider vinegar benefits is its use as a natural preservative. Vinegar has been used to treat infections, treating fungus, cleaning and disinfecting due to its antibacterial and antifungal properties. It can kill pathogens including bacteria. It is used as a preservative in foods as it has the ability to inhibit the growth of E.coli bacteria that spoil food.

To derive the benefits of apple cider vinegar it can either be had in liquid form after dilution. Several apple cider vinegar supplements are available in the market that can give you similar benefits.

Health Supplement Sources

If you do not like the tangy taste of raw apple cider vinegar, you can derive similar health benefits from apple cider vinegar health supplements. Several premium brand apple cider vinegar supplements are available in the market. However, the apple cider vinegar health supplement promoted by Setu Brand has gained popularity. The brand is well-known for its quality products made of natural ingredients. The best apple cider vinegar products are:

  • Setu Apple Cider Vinegar with Garcinia: Fizz
  • Setu Apple Cider Vinegar (ACV): Gummies

The main component of the apple cider vinegar gummies and fizz is apple cider vinegar in its purest form. Besides, this you will derive the additional benefits of nutrients like vitamin B12 , Garcinia, and folic acid. These supplements have no synthetic additives and are 100% vegetarian.

Side Effects Of Apple Cider Vinegar

Consuming apple cider vinegar in moderation is safe and causes no side effects. However larger amounts can cause some side effects.

  • Delayed emptying of the stomach may worsen the symptoms of gastroparesis like bloating, heartburn, and nausea.
  • Digestive disorders.
  • Reduces potassium levels and also causes bone loss.
  • May cause erosion of tooth enamel.


Apple cider vinegar provides an array of health benefits and is best known for aiding weight loss. You can have raw ACV with dilution. If you do not like the unpleasant taste of raw ACV, you can resort to apple cider vinegar health supplements available in the form of capsules, gummies, and fizz tablets. It is however suggested to consume ACV in moderation as higher doses can cause mild side effects.


How does apple cider vinegar benefit overall health?

Apple cider vinegar provides an array of health benefits. It helps in controlling blood sugar levels by improving insulin sensitivity and enabling the slow release of sugar into the bloodstream.

The antibacterial and antifungal properties of ACV protect the skin and hair from free radical damage and infections. It helps maintain the pH balance of the hair and skin and enhances both hair and skin health. The microbial benefits of ACV help in weight loss.

Is it advisable to have apple cider vinegar every day?

If consumed within the recommended dosage, it is safe to have ACV every day.

What are the side effects of consuming ACV?

If consumed beyond the recommended dosage you may experience side effects like bloating, heartburn, and nausea. It also lowers potassium levels and may also cause bone loss.

Does ACV help treat acid reflux?

There is no scientific evidence proving the benefit of ACV in treating acid reflux. However, since ACV does not harm you can try consuming it and see if it makes any difference.

Can persons with food choices have ACV?

Everybody including people with food choices can have ACV as it is 100% vegetarian and gluten-free.

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