Apple cider vinegar (a.k.a. ACV) is a type of vinegar from fermented apple juice. The word vinegar comes from vin aigre – which is a French phrase that translates to sour wine. The process of fermentation includes two steps. The first includes adding yeast that digests the apple’s sugars and converts these sugars to alcohol. The second step is when a bacteria is added that converts the alcohol to acetic acid.
Nutritionally, ACV is comprised of 94% water, 5% acetic acid, and approximately 1% carbohydrates. It is and has been used in a variety of salad dressings and other food types.
ACV has been used historically in a variety of traditional medicine, with many advocates attributing the beneficial effects of apple cider vinegar to the mother – essentially a probiotic created when the yeast and bacteria chemically combine. Additionally, ACV’s vitamin profile resembles that of apple juice – full of B vitamins and plant-based antioxidants known as polyphenols.
Over the years, studies suggest that ACV offers certain physical benefits that may provide the potential to –
- Help with weight loss through a reduction of body fat.
- Lower blood lipid and triglyceride levels.
- Control glucose/blood sugar levels, to name a few.
An NIH (National Library of Medicine) 2021 meta-analysis-study reveals significant and favorable impacts on Fasting Plasma Glucose (a.k.a. blood sugar after not eating for 12 hours) and Blood Lipids (a.k.a. fats/triglycerides) with the consumption of apple cider. Improving blood sugar and blood lipid levels may contribute to the prevention of various cardiovascular diseases – recognized by the World Health Organization as the #1 cause – worldwide of early mortality.
Is it Better to Take Apple Cider Vinegar as a Liquid or as a Capsule?
The short answer is that apple cider is equally effective in either form – if, and this is important – the apple cider vinegar capsules contain the ingredients (including the amounts and concentrations) listed on its label. In other words, it is important to take the time to ensure the apple cider vinegar capsules contain the active ingredients that offer the desired potential health benefits.
In general, given equal active ingredients that promote health in the capsule or a liquid, the ultimate decision depends on the method you prefer.
Many people who take apple cider regularly as a dietary supplement know that it tastes intensely sour. And while there are ways to moderate the taste (like mixing it with honey, etc.), those who are not thrilled with the ACV’s intensity will usually opt for apple cider vinegar capsules or pills instead.
A Word About Drinking Apple Cider Vinegar:
The reality is that apple cider in a liquid form is a little bit easier for your body to absorb when compared to taking ACV as a tablet or capsule. Despite its improved absorbability, it is essential to remember that if you drink apple cider vinegar daily, its high acidic content may damage the enamel on your teeth if you do not take appropriate precautions. Drink apple cider through a straw and rinse your mouth immediately afterward.