Apple cider vinegar has been used for centuries as a natural remedy for everything from digestion to skin health. But does it actually work? And what’s the best way to take it — liquid, capsules, or gummies?
Let’s break down the science, usage, and best products available in the UK.
🍏 What Is Apple Cider Vinegar?
Apple cider vinegar is made by fermenting apple juice. First, natural sugars are converted to alcohol, and then beneficial bacteria turn the alcohol into acetic acid — the main active compound that gives the vinegar its strong tang and many of its benefits.
Acetic acid is believed to be behind most of apple cider vinegar’s health-promoting effects.
🧠 Apple Cider Vinegar Benefits (Science-Backed)
1. Blood Sugar Control
Research suggests this vinegar can help regulate blood sugar, especially after meals. By slowing the digestion of carbohydrates, it reduces post-meal glucose spikes and may improve insulin sensitivity. This can be helpful for those managing type 2 diabetes or insulin resistance.
2. Better Digestion
Many people drink diluted apple cider vinegar before meals to help digestion and reduce bloating. Though research is limited, it’s thought to support a healthy gut microbiome by promoting good bacteria and increasing stomach acidity.
3. Appetite & Weight Support
Some studies show that it may help people feel fuller after meals, leading to fewer calories consumed throughout the day. While not a weight loss miracle, it could support appetite control when combined with a healthy diet.
4. Antimicrobial Properties
Thanks to its natural acidity and antibacterial qualities, apple cider vinegar has long been used for minor sore throats, skin infections, and as a natural cleaning agent.
5. Potential Heart Health Support
Animal studies show it may reduce LDL cholesterol and triglycerides, but more human trials are needed before drawing conclusions.
🥤 How to Take Apple Cider Vinegar Safely
The traditional method is to dilute 1 tsp to 1 tbsp in a large glass of water and drink before meals.
⚠️ Never drink it straight — it can damage tooth enamel and irritate the throat.
💊 Capsules & Gummies: Worth It?
If you can’t tolerate the taste or acidity, supplements are a great option:
- Capsules: Tasteless and tooth-friendly. Choose those with “the Mother” for maximum benefit.
- Gummies: Easy to take and often include B12, pomegranate, or beetroot. Watch for added sugar.
Look for products that mention “with the Mother”, which means they contain enzymes, beneficial bacteria, and proteins that support gut and immune health.
🇬🇧 Best Apple Cider Vinegar Products in the UK
- Liquid: Bragg Organic Apple Cider Vinegar — trusted and widely available
- Capsules: Nutravita — vegan-friendly, 1000mg per serving
- Gummies: Goli Nutrition — tasty and well-reviewed with added vitamins
✅ No Bull Summary
- How to take: 1 tsp–1 tbsp in water, or try capsules/gummies
- Supports: Digestion, blood sugar, appetite, possibly heart health
- Choose: Organic, raw, “with the Mother” for best results
🧪 Can You Take Apple Cider Vinegar Every Day?
Yes — for most people, daily use is considered safe and well tolerated. Just be sure to dilute it if drinking it in liquid form, and stick to 1–2 tablespoons max per day. If you’re using capsules or gummies, follow the recommended serving on the label. Long-term use may support stable energy, better digestion, and fewer sugar cravings when combined with a balanced lifestyle
🧠 Final Thoughts on Apple Cider Vinegar
This natural supplement isn’t a miracle, but it has solid science supporting its use in digestion, metabolism, and general wellness. Whether you take it as a drink or in supplement form, consistency matters.
👉 Want more gut health tips? Check out our guide to Prebiotics vs Probiotics — and find out how they pair with apple cider vinegar for better results.
👉 Like this article? Share it on Facebook 💬
➡️ Join our private Facebook group here! [Join Now]
Leave a Reply