After eight weeks, the intervention group had increased salivary slgA rates, suggesting that they also had an enhanced immune response from vinegar supplementation
Approximately 73% of Americans take some type of dietary supplement according to the Council for Responsible Nutrition’s 2020 Consumer Survey. While the type of supplement taken most often varies depending on the reason — such as melatonin being preferred for improved sleep or using vitamin C to boost immune health — some consumers are adding vinegar supplementation to their regimen. What benefits could this substance potentially provide?
Improved weight loss
One randomized clinical trial involved 39 individuals who were overweight or obese. All participants followed a restricted-calorie diet for 12 weeks, creating an energy deficit of 250 kilocalories per day. Some also took 30 milliliters per day of apple cider vinegar.
The apple cider vinegar group had significant reductions in their body weight, body mass index, hip circumference, and visceral adiposity index. They also had reduced appetite scores.
Additionally, overweight individuals taking apple cider vinegar lowered their plasma triglyceride and total cholesterol levels while increasing their high-density lipoprotein (HDL) cholesterol. Results were published in the Journal of Functional Foods in April 2018.
Several animal studies have linked vinegar with better immune function. For example, one study published in 2020 reported that adding a small amount of apple cider vinegar to the diet of goldfish improved their immunity. A 2021 study connected Zhenjiang aromatic vinegar supplementation with higher levels of immunity in mice.
But can this substance have the same positive effect on humans? According to a 2016 study published in Biomedical Reports, the answer is likely yes.
This research involved 54 subjects, 26 of whom took a combination of black vinegar and garlic (2.49 grams) with the remainder serving as a control. After eight weeks, the intervention group had increased salivary slgA rates, suggesting that they also had an enhanced immune response.
A 2015 study found similar positive results, noting that persimmon vinegar supplementation helped suppress inflammatory cytokines in obese female adolescents.
Vinegar supplementation for reduced blood pressure
Almost half a million deaths annually are caused, at least in part, by hypertension according to the Centers for Disease Control and Prevention. And only 24% of people with this medical condition have it under control.
One 2016 review of the therapeutic effects of vinegar indicates that ingesting 15 milliliters of vinegar daily may help improve hypertension. A 2017 review reached the same conclusion with an intake of 15-30 milliliters of cider vinegar, which is roughly 1-2 tablespoons.
Management of type 2 diabetes
In 2014, the Journal of Health Sciences published a study involving 500 subjects with type 2 diabetes or prediabetes who also had high blood lipid levels. The main goal of this research was to see if an apple vinegar and syrup supplement could assist with diabetes management.
After five weeks, subjects had significantly reduced their waist circumference, total cholesterol, low-density lipoprotein (LDL) cholesterol, and triglyceride levels. The study subjects’ blood pressure was reduced as well. These findings are important as research reveals that as many as 75% of people with diabetes also experience hypertension, with type 2 diabetes being linked to high cholesterol as well.
Lower levels of pain
Some studies suggest that vinegar supplementation may even help reduce pain. In 2016, the journal Evidence-Based Complementary and Alternative Medicine reported the results of a randomized controlled trial involving the external application of apple vinegar on varicose veins. The intervention group had greater reductions in pain than the control. They also had fewer cramps, leg fatigue, edema, and itching.
A 2017 case report involved a woman experiencing groin pain due to a chronic vaginal candida infection. The patient failed to respond to integrative medicine, yet was able to achieve recovery with apple cider vinegar application.
Safe vinegar supplementation
Some people try to obtain vinegar’s positive effects by drinking it. However, the Cleveland Clinic warns that this can damage the esophagus and erode tooth enamel. Diluting the vinegar with water can help protect against these effects, as can taking it in supplemental pill form.
The U.S. Library of Medicine adds that apple cider vinegar may interact with certain medications, namely digoxin, insulin, diabetes medicines, and diuretics. It is also unclear whether vinegar is safe for certain people, such as those with low potassium or women who are pregnant or breastfeeding.
As with any supplement, following the product’s dose and usage instructions helps promote safe vinegar supplementation.
For additional articles on vinegar supplementation go to chiroeco.com/?s=vinegar.