Apple cider vinegar has been around for years.
It is made up of just one simple ingredient: apples. They are fermented to create a strong-smelling, slightly sour yet fruity-tasting liquid which can be used in a number of inventive ways. Flavour your food or pour a few drops into your favourite drink and enjoy the delicious, unique taste. Raw, natural, and vegan-friendly, it also has several health benefits.
What is apple cider vinegar?
Apple cider vinegar is made from apples and water. The juice from the apples is fermented into raw unfiltered apple cider vinegar and then usually a cloudy substance known as the ‘mother’ is added. The ‘mother’ is made up of proteins, enzymes and probiotics - good gut-friendly bacteria.
What does apple cider vinegar do?
Suzanne Wylie, GP and medical adviser for IQdoctor explains, “Apple cider vinegar is essentially fermented apple juice. During the fermentation process, natural sugars are converted to acetic acid, which gives ACV its sour taste and characteristic smell. The acetic acid content is believed to provide some health benefits, such as supporting digestion and helping control blood sugar levels. It also contains trace amounts of other acids, vitamins, and minerals, though not in substantial quantities”.
How to drink apple cider vinegar
You can add apple cider vinegar into your cooking in a number of ways – mix into dressings, chutneys, sauces; or use for pickling or marinading. You can also add to drinks – just pop a few drops into your favourite smoothie or juice, or add a couple of tablespoons to a glass of water and sip away. Wylie reveals, “The most common way to take ACV is to dilute it in a large glass of water. Some people add it to teas, salads, or smoothies. It’s also available in capsule form, which can be gentler on the stomach, though capsules may not have the same effectiveness as the liquid. Avoid drinking it straight, as undiluted vinegar can lead to dental erosion and throat irritation”.
How much apple cider vinegar per day?
The GP breaks it down. “Generally, a safe range is about 1 to 2 tablespoons (15-30 ml) per day, diluted in water. It’s important to dilute ACV because it’s highly acidic, which can damage the enamel on your teeth or irritate the oesophagus if consumed undiluted. People new to ACV might want to start with 1 teaspoon (5 ml) and gradually increase the amount if they don’t experience any digestive discomfort”.
Is apple cider vinegar good for you? What is apple cider vinegar good for?
Apple cider vinegar has many health benefits, but, Wylie stresses, “it’s not a cure-all”. She adds, “Studies suggest that it can help with blood sugar control after meals, which could be beneficial for those with insulin sensitivity issues or type 2 diabetes. It might also have mild antibacterial properties, which can be helpful in food preparation to prevent bacterial growth. However, it’s not a substitute for a balanced diet, regular exercise, or prescribed medications. ACV should be used with caution, especially by individuals with conditions like acid reflux or sensitive stomachs, as its acidity can cause irritation”.
Below are some of the reasons that people swear by it – although it is worth adding that not all are proven.
She cautions, “While apple cider vinegar is generally safe in small amounts, overuse can lead to problems. High doses may lower potassium levels and affect bone health, so individuals with kidney issues, osteoporosis, or other health concerns should exercise caution. Pregnant or breastfeeding individuals, and those taking medications for blood pressure or diabetes, should consult a GP before introducing ACV into their routine. In summary, apple cider vinegar can be a beneficial addition to a balanced diet, but it’s not a substitute for other healthy practices. Moderation and proper dilution are key to avoiding any potential adverse effects”.
Does apple cider vinegar help with weight loss?
It’s not guaranteed, but apple cider vinegar can often make people feel fuller and therefore help reduce calorie intake as a result. Paired with lowered blood sugar levels, this could lead to weight loss. The GP says, “There’s limited but interesting research on ACV and weight loss. Some studies suggest that taking apple cider vinegar before meals may contribute to a feeling of fullness, which could help reduce calorie intake. The acetic acid may also influence metabolism slightly, though the impact is minimal. Realistically, any weight loss effects of ACV are likely to be modest. Sustainable weight loss still hinges on a healthy diet, regular exercise, and other lifestyle changes”.
Now see our pick of the best apple cider vinegar…
Willy’s Organic Raw Apple Cider Vinegar
Add to your morning smoothie or mix into your favourite salad dressing and savour the 48 different apple varieties packed into Willy’s punchy apple cider vinegar.
The apples are grown in 300-year-old orchards to create a lovely organic, raw, unpasteurised and naturally fermented apple cider vinegar with real live ‘mother’, which is hand-crafted on the brand’s Herefordshire farm. Get your hands on this probiotic goodness fast.
Buy now £13.79, Amazon
Eat Wholesome Organic Raw Apple Cider Vinegar
This artisan bottle is made from handpicked, cold-pressed apples. Unfiltered and unpasteurised, it’s all-natural and comes packed with benefits. For an extra kick, it is also available with ginger, turmeric and chilli, or turmeric and cinnamon.
Buy now £5.25, Amazon
Braggs Apple Cider Vinegar
Delicious in dressings, as a drink or simply drizzled over certain foods, Braggs’ vinegar is full of zesty flavour and natural goodness. It’s made from the finest organic apples and contains ‘mother’, providing a wholesome vinegar with health benefits like improving cardiovascular health and aiding digestion.
Buy now £6.93, Amazon
OSU Raw Apple Cider Vinegar
OSU has spent 200 years expertly crafting and perfecting vinegars in Japan. This original vinegar has been blended with 100 per cent natural apple juice and the ‘mother’ to bring an enjoyable balance of sweetness and tanginess, with a smooth taste in the mouth. Free from artificial flavourings, preservatives and colourings, it is also presented in a pretty bottle to stand out in your kitchen.
Buy now £5.75, Sainsbury's
Ostler's Cloudy Cider Vinegar
Ostler’s family-run orchard and cider mill in Devon has been creating award-winning cider vinegar since 1989. Naturally made from freshly crushed apples complete with the ‘mother’, the vinegar provides powerful enzymes and gut-friendly bacteria in a rich but smooth flavour.
Buy now £8.99, Amazon
Aspall Raw Organic Apple Cyder Vinegar
A well-known brand found in many family kitchens, Aspall’s apple cyder vinegar has matured over time to produce a lovely delicate flavour. Crisp and light, it can be used as a marinade, dressing or during the cooking process. It has one of the most appetising tastes on the list and of course, comes complete with gut-friendly benefits. It is unfiltered and contains the vinegar-fermenting bacteria ‘mother’.
Buy now £3.75, Sainsbury’s
Tree Of Life Organic Apple Cider Vinegar
Organically grown, cold-pressed Spanish apples make up Tree of Life’s cider vinegar. Full of fruity flavour and containing the ‘mother’, mix into a glass of water with honey, or stir into dressings and sauces to give your dishes a health kick.
Buy now £2.30, ASDA
Biona Organic Cider Vinegar
For a tangy yet sweet fruity taste, try Biona’s cider vinegar – in marinades, drinks or just as it is. The naturally healthy ingredients with the ‘mother’ are pure and unfiltered so offer several health benefits too.
Buy now £2.99, Amazon
Raw Health Raw Organic Cider Vinegar
Raw Health believes in ‘vibrant living’ as you can tell from the colourful bottle alone. But the real goodness starts, once you taste the contents. It is an aromatic vinegar that is brimming with valuable enzymes and health benefits from the ‘mother’, along with a lovely fruity flavour from the pressed organic apples. It’s sustainably sourced too.
Buy now £4.45, Amazon
Garden of England Apple Cider Vinegar
Using the juice of whole, naturally grown apples sourced from Kent orchards, this cider vinegar is 100 per cent natural as well as unpasteurised and unfiltered. Picked by hand and blended with the ‘mother’, drizzle over dishes, add to water or marinate away for delicious flavour. The glass bottle is great to reuse.
Buy now £12.60, Amazon
Daylesford Organic Cider Apple Vinegar
Luxurious and organic, Daylesford’s Cider Apple Vinegar may have a name which is the wrong way round, but it certainly tastes right. Unpasteurised to maintain natural enzymes and nutrients, the vinegar has been pressed from heritage apples grown in biodynamic orchards near Nantes, France.
Buy now £4.50, Ocado
Manuka Doctor Apple cider vinegar with manuka honey, turmeric and long pepper 500ml
Twice the price but twice as nice. Though Manuka Doctor’s signature apple cider vinegar may be expensive, it’s packed with additional health-boosting ingredients including the eponymous liquid gold, manuka honey.
The 500ml bottle is “with the mother” vinegar - which means the existing mother bacteria hasn’t been killed in pasteurisation. With a whopping 67 per cent New Zealand manuka honey, 30 per cent organic turmeric and one per cent organic long pepper, there won’t be too much kick, but you’ll certainly have a spring in your step.
Buy now £13.50, Manuka Doctor
Best apple cider vinegar supplements and gummies
JSHealth Apple Cider Vinegar Gummies
Having tried and tested the JSHealth Apple Cider Vinegar Gummies, we can safely say they are delicious. This single bottle offers a month’s supply of goodness. Boasting a moreish berry flavour, the vegan gummies are free from added sugars, artificial flavour or artificial colours. Each gummy features fermented juice from crushed apples and is infused with beneficial bacteria cultures. Chew one gummy up to four times a day.
Buy now £14.99, JSHealth
Beauty Pie Goody Two Chews Apple Cider Vinegar Gummies
Bag thirty servings of apple cider vinegar gummies for just £10. Beauty Pie’s health-forward chewables are saturated with chromium to support healthy blood glucose levels and normal macronutrient metabolism. They also feature vitamin C to support your metabolism and to help reduce tiredness and fatigue.
Suitable for gluten-free consumers and vegans, they make for an excellent addition to your daily health routine. Chew two gummies daily with food.
Buy now £17.00, Beauty Pie
New Nordic Apple Cider 60 Gummies
Enjoy a supremely simple way to ingest apple cider vinegar. New Nordic’s gummies are plied with acetic acid bacteria which promotes skin health and healthy blood sugar levels. Not only is the product suitable for vegans, but it also features a natural apple flavour which appeals to all.
Buy now £18.99, Holland & Barrett
Known Apple Cider Vinegar Vegan Gummies
A rare option under £10, Known’s apple cider vinegar gummies have received rave reviews across the board. Indulge in a vibrant taste-fest with the fruity gummies that are enriched with chromium and vitamin C. Take two per day and you may just find fatigue levels waver and experience a boost in energy.
Buy now £8.99, Amazon
