I’m sure you might have seen or read claims that drinking apple cider vinegar in morning is good for health. Or that drinking apple cider vinegar in morning helps in weight loss.

But are you sure that will even work, or are those just some passed-on wisdom, shared by someone random with health tips? I mean, what is the research about them? Or is it even safe to drink apple cider vinegar? With this blog post, we will try to find answers to them.

Apple cider vinegar in morning – Fact check

Apple cider vinegar in morning is very commonly promoted, especially for weight loss and how it controls diabetes.

If we specifically look at weight loss, then yes, acetic acid present in ACV can prevent fat deposition and improve metabolism. That research was done on obese rats. 1-2 tbsp consumed daily has shown some modest weight loss.

But, one thing we need to keep in mind: ACV showed tiny weight loss in those who were already on a calorie-restricted diet and were exercising.
So if you see claims that ACV leads to significant weight loss, you need to know it’s not a magic drink.

Studies have also shown that ACV leads to modest appetite suppression, but more solid research is needed.

However, the main idea behind apple cider vinegar in morning and its morning benefits, is still unclear. Consistency, rather than timing, is considered important here.

Health claims and the truth behind them

In this section, we will look for more claims about ACV

For treating Diabetes

Many studies say that apple cider vinegar in morning is considered good for diabetes control. We’ve already discussed how no specific time suggests any benefits.

In a study, participants were given 20 ml after the meal. It was shown that ACV significantly lowered the post-meal blood glucose levels. However, it can’t treat diabetes.

It further improves insulin sensitivity, which may lower the blood sugar levels.

Gut health

There are some claims that 1-2 tbsp can help with indigestion, but still, more studies are needed for the same.

There is still limited research that may support that ACV helps gut health. Yes, it is fermented and should be considered as a probiotic, but it doesn’t contain enough microorganisms.

Although, if we compare it with lemon water in the morning, then lemon water may have a small amount of fiber and may aid in digestion.

A few studies suggest it can worsen the bloating. Hence, it is advisable to consult a doctor before consumption.

Heart health

For heart health, we will also look at different parameters like blood pressure and cholesterol.

Some animal studies suggest that ACV may prevent heart disease, but there are no human studies.

Similarly, no data suggests that it helps with high blood pressure. ACV is found to help lower cholesterol and triglycerides, but no human study substantiates that.

Anti-inflammatory properties

ACV has mixed research on this one. Some animal studies suggest ACV may be beneficial for inflammation; however, no human study suggests that.

Still, more research is needed, as the internet may give confusing info.

Apple cider vinegar for hair

I think after weight loss, this was the most searched term. People surely are curious to know about apple cider vinegar for hair.

If we look in terms of pH, then ACV’s pH is between 2-3; it is acidic in nature. Lower pH may help bring the shine and strength of hair. But no research suggests that ACV can help with that.

It has antibacterial and antifungal properties, which can help the scalp against lice. However, more research is needed for the exact usage.

ACV is also considered a deodorant; however, regular use of acetic acid on the skin may not be the best idea.

A review suggests that soaking for 20-30 minutes may have anti-microbial properties, but it’s advisable to consult a dermatologist.

Similarly, research doesn’t suggest that ACV can help treat dandruff. It may help in reducing scalp dryness, which may sometimes look like dandruff.

Alternatives to Apple Cider Vinegar

When we see other options, then they may have more benefits and research backing them.

Lemon water

It keeps you hydrated better and can keep you fuller for longer.

Vitamin C content is high as well, and it is considered better for gut health as compared to ACV.

Cumin water

It is a traditional Ayurvedic drink. It may aid digestion better than ACV and has anti-inflammatory components.

Plain warm water

Often overlooked, but plain warm water is the hydration winner in the morning. It supports the natural detox process better. It may not have acidity concerns and is free from acids.

Safety considerations

The major safety concern one should look for is, ACV may be popular and heavily endorsed by celebs as a health hack, but no strong evidence supports the claims. Like for hair, gut, and even for weight loss, ACV is not doing anything major.

At times, it can cause complications, as it’s still acidic, and overconsumption can be harmful.

Overconsumption can harm the gut microbiome, hair quality, and even cause tooth enamel erosion.

It can even potentially react with other medications.

Conclusion

ACV has some evidence for weight loss and blood sugar level control, but not too much.

Apple cider vinegar in morning is still a topic of debate, as no studies show that consuming it in the morning makes a difference. Alternatives like lemon water or plain hot water, seem to be more effective at times.

If you are trying ACV, make sure to start with a smaller quantity and increase as per the doctor’s recommendation.