Apple cider vinegar (ACV) has grown in popularity because it can support digestion, curb appetite, and, when used properly, help with weight loss. Here’s a clear overview of what it is, how it works, and how to use it.
What it is
ACV is made by crushing apples, squeezing out the juice, and fermenting the sugars into alcohol, which is then fermented into vinegar. The process usually takes about three to four weeks.
Benefits
– Increased fullness: Research has found that consuming ACV with a meal can make people feel significantly fuller than without it, which can help reduce snacking.
– Blood sugar control: ACV helps blunt post-meal blood sugar spikes and crashes, giving steadier energy and reducing the insulin surges that promote fat storage.
– Fat metabolism: The acetic acid in ACV may help block fat accumulation and support faster fat burning.
– Detox and digestion: ACV can help flush environmental and dietary toxins from the digestive tract and contains acetic acid, malic acid, and minerals that support nutrient absorption and regular digestion.
How to use it
Best times:
– Before meals — to improve digestion and reduce appetite.
– Mid-afternoon — to curb cravings and prevent binge snacking.
Dosage and tips:
– Start slowly: try one glass on day one, then increase gradually.
– A common starting mix is 1 tablespoon of ACV in an 8 oz glass of water. You can work up to about 2 tablespoons per cup if desired.
– Limit to around three glasses per day; more is unnecessary and may be counterproductive.
– Pay attention to how your body reacts and adjust accordingly.
Pairing: Taking ACV with high-protein meals tends to have the strongest effects on metabolism, digestion, and feelings of fullness.
Which type to buy
Look for raw, unfiltered, unpasteurized ACV that contains the “mother” and about 5% acidity. Bragg’s Organic Raw Unfiltered Apple Cider Vinegar is a commonly recommended example because it meets these criteria. ACV is also available in pill form for those who dislike the taste.
Simple ways to take ACV
– ACV water: 1 tbsp ACV in a cup of water.
– Green tea with ACV: brew green tea, let it cool, then stir in ACV so the heat doesn’t reduce beneficial compounds.
– Lemon-ACV water: add ACV to lemon water; a pinch of cinnamon can offer extra digestive support.
Storage and shelf life
ACV kept out of direct sunlight stores well. While some producers list a 3–5 year shelf life to meet regulations, many consider properly stored ACV to remain usable for much longer. Refrigeration is not required.
Use ACV as a supportive habit—start small, stay consistent, and combine it with balanced meals and healthy habits for best results.
