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Apple Cider Vinegar Benefits – What’s the deal?

Apple Cider Vinegar

There are lots of myths available online regarding Apple Cider Vinegar benefits. The hype that surrounds how useful this vinegar can be in everyday life has been somewhat exaggerated in our opinion.

What is Apple Cider Vinegar?

A very good question. Apple Cider Vinegar actually is a vinegar made from the juice of fermented apples.

Apples are crushed and the juice is exposed to bacteria and yeast. This starts the fermentation process. At this stage, the sugars in the apple juices convert to alcohol. But the process does not stop there. The alcohol is then converted to vinegar.

Apple cider vinegar has a very sour taste and can be difficult to ingest.

For this reason, we strongly recommend this product called ‘Goli’. Goli is a type of gummy (or jellies) which make taking your daily dose of Apple Cider Vinegar a pleasant experience.

Historically records are showing Apple Cider Vinegar has been used to disinfect wounds as well as indications it was used in cosmetics.

But the main question to be answered is are today’s modern claims exaugurated, or is there some truth to the claims?

In my Opinion

To give a personal opinion. Before I dive into some of the research I have found. I have been taking Apple Cider Vinegar for two months and I feel the effects on me have been negligible.

However, looking through health an lifestyle websites, it seems I’m alone in that experience. If these websites are to be believed some of the benefits of taking Apple Cider Viengar should include:

  • weight loss
  • reduction in acid reflux
  • lower blood pressure
  • lower bloating
  • Anti aging
  • Improve your hair
  • Anti acne

The list goes on! I think many of these claims are hard to quantify. I did, however, find a reduction in acid reflux (which I suffer from terribly) during my two-month trial using Goli (the apple cider jellies/gummies).

Apple Cider Vinegar Benefits

One point of note. I found throughout the online research I conducted on Apple Cider Vinegar (ACV) is that it is not a magic bullet for any issue you may have. Like everything else in the world, ACV can form a part of a healthy diet aiding whatever symptom you take ACV for.

Let us examine the research. I think the main reason anyone would come across Apple Cider Vinegar would be weight loss.

crop anonymous woman washing green apples in wooden bowl

Weight Loss

I found one small study online which reported a test subject of 12 people who consumed vinegar before eating a breakfast, which was made up of white bread, felt fuller longer than those who only ate bread!

The study, however, noted that a few hours later both parties were equally hungry. The study if applied to those who ate a healthy breakfast may have more interesting results.

A more interesting study of obese Japanese subjects found that a daily intake of vinegar (Acetic acid, which makes up ACV) might be useful in the prevention of metabolic syndrome by reducing obesity.

The study stated

Hence we investigated the effects of vinegar intake on the reduction of body fat mass in obese Japanese in a double-blind trial. The subjects were randomly assigned to three groups of similar body weight, body mass index (BMI), and waist circumference. During the 12-week treatment period, the subjects in each group ingested 500 ml daily of a beverage containing either 15 ml of vinegar (750 mg AcOH), 30 ml of vinegar (1,500 mg AcOH), or 0 ml of vinegar (0 mg AcOH, placebo). Body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels were significantly lower in both vinegar intake groups than in the placebo group.

Tomoo KONDO, Mikiya KISHI, Takashi FUSHIMI, Shinobu UGAJIN &
Takayuki KAGA (2009) Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum
Triglyceride Levels in Obese Japanese Subjects, Bioscience, Biotechnology, and Biochemistry Article link

In my view, many of these studies are of course conducted over a limited amount of time. The long term effects cannot be predicted.

However, I think the take away here is that many studies suggest that vinegar can increase feelings of fullness and thus helping you consume fewer calories.

This in turn could lead to weight loss.

In other words, Apple Cider Vinegar is not a magic solution, but it may help us when used correctly.

Is this true?

While some of the items noted are interesting. It should be noted that there are lots of ways to stay healthy. Our own research has proved that Apple Cider Vinegar has some advantages but it is a long way from the solution to a poor diet.

Before you take Apple Cider Vinegar for weight loss I would suggest conducting your own research to understand if it can help your diet. And always check with your doctor for any possible drug interactions.

scrabble pieces on a platephoto of person measuring woman s waist

Acid Reflux

As I noted above, this is the only benefit I noticed from taking Apple Cider Vinegar via Goli gummies was a relief from acid reflux. However, interestingly there is no published research showing this to be the case, that I can find online.

One graduate study did find that ACV may assist with acid reflux but that its effects were limited.

Concluding that further study was required.

Although not statistically significant,

ingestion of organic vinegar appeared to alleviate heartburn symptoms for some individuals,

however, the effect seemed to last only for the first 60 to 75 minutes.

Is Apple Cider Vinegar Effective for Reducing Heartburn Symptoms Related to
Gastroesophageal Reflux Disease?
Zoe Yeh Source Link

Is it true?

There is not enough research, but as I say I found it did assist me, somewhat. Further study is required here for any claims to be validated.

person holding black tube
Photo by PhotoMIX Company on Pexels.com

Lower Blood Sugar Levels

A small study I found online suggested that vinegar may improve insulin sensitivity by 19–34% during a high carb meal and significantly lower blood sugar and insulin response.

The results suggest that oral acetic acid and acetate might have a different effect on acetataemia and that a limited dose of vinegar, in the form of salad dressing, is sufficient to influence significantly the glycaemic response to a mixed meal in normal subjects by a mechanism related to acidity but not to gastric emptying.

Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal in healthy subjects
F Brighenti 1, G Castellani, L Benini, M C Casiraghi, E Leopardi, R Crovetti, G Testolin Source link

Is it true?

There does seem to be more research here, but much of it is over my head!

I would suggest any issues in blood sugar levels be managed safely by your doctor! However the research does make interesting reading.

Other speculated benefits of Apple Cider Vinegar

  • Apple Cider Vinegar can help you stay full for longer
  • Help keep breath fresh
    • The antibacterial properties of vinegar have been reported to kill microorganisms responsible for bad breath. So if you run out of mouthwash, it’s always an alternative. However, experts warn it’s no better than other methods of keeping breath fresh, and there are other alternative solutions out there that can do a better job of keeping your mouth minty clean, rather than vinegar fresh! Also, consider the damage that can be done to your teeth in doing this!
  • Can help reduce bloating
    • Some research has shown that because Apple Cider Vinegar can aid digestion, as it speeds along the digestion process, thus limiting the amount of acid reflux a person may get. However, some research counters this belief, so our suggestion would be to test this theory yourself, before reaching for the antacids.
  • Reduces sugar crash
    • One of the reported benefits of Apple Cider Vinegar is the reduction of a sugar crash. Again, a good diet would negate this possibility, to begin with.


I’ve mentioned Goli in this article. I have been taking this for two months now. These are gummies that contain your recommended dose of Apple Cider Vinegar, without the terrible taste. They do taste fantastic and are easy to take. If you do decide to take ACV I would strongly suggest you go this route as you are also protecting your teeth enable from the vinegar. I’ve reproduced some of the information on Goli below for information purposes.

If you decided to use this product promo code thesuperreboot​ will get you a nice discount.


To mask the vinegar taste, our partners have carefully tested many natural flavours that resulted in finding the perfect combination. Our Sweet apple taste was achieved by combining just the right amount of organic apple, organic carrot and organic blackcurrant.

Free from

We are proud that our Goli Gummies are gluten-free, gelatin-free, vegan, non-GMO and made with select organic ingredients, free from artificial sweeteners and preservatives

Notes: This article is for entertainment and educational purposes only and is not medical advice.

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