Vinagre de sidra de manzana: beneficios para la salud, cómo usarlo y efectos secundarios

El vinagre de sidra de manzana es un conservante y desinfectante natural de alimentos. Es un remedio casero común para tratar problemas digestivos, afecciones de la piel, verrugas, piojos, caspa y dolor de garganta. Es un suplemento dietético popular para perder peso, controlar los niveles de azúcar y colesterol, reducir la presión arterial alta y aumentar la inmunidad.

El ácido acético, los fenoles y las bacterias probióticas en ACV pueden ser responsables de sus supuestos beneficios para la salud. Este artículo analiza algunas de las declaraciones de propiedades saludables del ACV, cómo usarlo y sus posibles efectos secundarios.

¿Qué es el vinagre de sidra de manzana?

El vinagre de sidra de manzana (ACV) se elabora fermentando jugo de manzana ( Malus domestica ). El jugo fermentado (o sidra) contiene alcohol etílico que se convierte en ácido acético por un microbio llamado Acetobacter (1).

El ACV orgánico o no pasteurizado contiene microbios. Estos microbios, como las levaduras y las bacterias, también se conocen colectivamente como la "madre" y son ricos en enzimas y proteínas. Le dan al ACV su característico aspecto turbio y aportan beneficios probióticos al organismo.

El ACV también contiene minerales, vitaminas, polifenoles y ácidos láctico, cítrico, málico y acético (2). Un estudio informó que el ácido gálico y el ácido clorogénico eran compuestos fenólicos dominantes en la madre del vinagre de manzana (3). El ácido acético (5%) es el compuesto activo de ACV. También es responsable del característico olor fuerte y sabor amargo. Puede ser responsable de los muchos supuestos beneficios para la salud (1).

La evidencia anecdótica sugiere muchas afirmaciones de ACV. Exploremos la investigación científica detrás de esto.

¿Cuáles son los beneficios del vinagre de sidra de manzana?

1. Puede tener propiedades antimicrobianas

Tradicionalmente, el ACV se utilizó como conservante y desinfectante de alimentos (4). Podría ayudar a prevenir el deterioro de los alimentos ya que previene el crecimiento de bacterias, como Escherichia coli (1), (5).

Un estudio informó que el ACV mostró propiedades antifúngicas contra el hongo Candida (6). Otro informe de caso utilizó ACV para tratar la candidiasis vaginal en una mujer (7). El vinagre de sidra de manzana tiene propiedades antimicrobianas. Sin embargo, se necesitan más estudios para comprender sus aplicaciones terapéuticas.

2. Puede mejorar la digestión

La "madre" en el ACV es un probiótico. Los probióticos ayudan a mejorar la población microbiana intestinal (8). Existe evidencia científica de que consumir alimentos fermentados puede ayudar a mantener el intestino sano (9). Estas buenas bacterias ayudan a proporcionar nutrientes al cuerpo y también previenen el crecimiento de patógenos. Las bacterias probióticas reducen la inflamación, aumentan la inmunidad y también pueden mejorar la salud mental (10), (11).

ACV contiene ácido acético. Los estudios en animales han informado que el ácido acético tiene el potencial de usarse como tratamiento para la colitis ulcerosa (12).

No hay información suficiente para determinar si el ACV ayuda a tratar el reflujo ácido. Un estudio destacó una brecha entre las afirmaciones anecdóticas y la evidencia empírica con respecto al uso de ACV para tratar los síntomas esofágicos (13).

3. Puede promover la pérdida de peso

Las propiedades antiinflamatorias y anti-adiposidad del ACV pueden prevenir la obesidad y las complicaciones cardíacas relacionadas con la obesidad inducidas por una dieta alta en grasas. Esto se encontró en estudios con ratas (14). Otro estudio en ratas alimentadas con una dieta alta en grasas informó que el ACV puede reducir el riesgo de obesidad debido a su actividad antioxidante (15).

Los resultados de estudios en animales han concluido que el ACV tiene una actividad antihiperlipidémica significativa en ratas con hiperlipidemia (colesterol alto) (16). Se observó pérdida de peso en ratas tratadas con ACV. Sus parámetros lipídicos también fueron consistentes (16).

En otros estudios, los sujetos de prueba que consumieron ACV durante ocho semanas tenían niveles más bajos de grasas o lípidos no saludables (17).

El vinagre también ha sido eficaz contra la obesidad, según un estudio japonés (18). Los resultados del estudio indicaron que la ingesta de vinagre redujo el peso corporal (pérdida de peso), la masa grasa corporal, la grasa visceral y los niveles de triglicéridos séricos en sujetos japoneses obesos (18).

En otro estudio, el vinagre también aumentó la saciedad después de una comida de pan en sujetos sanos. Esto puede ayudar a combatir la obesidad (19). Otro estudio afirma que el uso de vinagre puede ayudar a reducir la glucemia posprandial (20).

Sin embargo, la comunidad científica está dividida sobre la eficacia del ACV para ayudar a perder peso. Por lo tanto, necesitamos más estudios al respecto.

4. Puede mejorar la salud del corazón

Los estudios en animales han revelado que el vinagre puede reducir los triglicéridos y el colesterol en sangre (21). El ácido acético de la dieta redujo el colesterol total en suero y el triacilglicerol en ratas alimentadas con dietas altas en colesterol (21), (22), (23).

Un estudio analizó el efecto del vinagre en conejos hipercolesterolémicos (22). El vinagre redujo la mayoría de los parámetros bioquímicos, como el colesterol, la proteína C reactiva (PCR) y la apolipoproteína A (ApoA), que pueden aumentar el riesgo de trastornos cardiovasculares, como la aterosclerosis (22).

La hipertensión o la presión arterial alta pueden provocar problemas cardíacos. También se encontró que el vinagre reduce la presión arterial en ratas (24), (25). Estos estudios preliminares en animales deben confirmarse en humanos.

5. Puede ayudar a controlar la diabetes

Los estudios en ratones diabéticos han revelado que el ACV puede reducir los niveles de glucosa en sangre (26). En sujetos sanos, el ACV podría reducir los niveles de azúcar en sangre y la respuesta de la insulina después de una comida (20). Sin embargo, en sujetos con diabetes, no retrasa el vaciamiento gástrico (27).

La mayoría de los estudios afirman que el vinagre reduce los niveles de glucosa en sangre (28), (29), (30). Sin embargo, otros estudios afirman que el vinagre podría ser más eficaz para regular los niveles de azúcar en sangre en individuos sanos que en aquellos con diabetes (31).

6. Puede mejorar la salud de la piel

Apple cider vinegar contains alpha-hydroxy acids, including lactic and malic acids. These acids have been used extensively in skin care (32).

Lactic acid improves skin hydration (32), (33). It also gently exfoliates skin (sloughs off dead skin layers), improves skin texture, and helps reduce fine lines by boosting cell renewal (34), (35). Lactic acid is also reported to treat dark circles and hyperpigmentation when combined with trichloroacetic acid (36).

Studies reported that vinegar in a cream base improves atopic dermatitis in mice (37). Anecdotal evidence suggests that ACV may help relieve symptoms of psoriasis, including itching and scaly patches. However, there is no scientific data to back this claim.

ACV has antimicrobial activity. It may help in treating acne-prone skin. However, more research is warranted in this area.

The topical application of ACV may cause skin burns and skin irritation (38). Hence, practice caution.

7. May Improve Immunity

ACV is rich in antioxidants and phenols. These compounds help in scavenging toxins from cells produced during oxidative stress (39). Many folk remedies use ACV to treat inflammation related diseases, like multiple sclerosis, ankylosing spondylitis, and rheumatoid arthritis.

However, the scientific evidence in this aspect is scarce. On the contrary, a study claimed ACV to be ineffective as an anti-arthritic and anti-inflammatory agent in rats with adjuvant arthritis (40).

8. May Help Treat Polycystic Ovarian Syndrome (PCOS) Symptoms

A study investigated the effect of ACV with the mother (the beneficial yeast and bacteria) on reproductive hormones. ACV reduced the levels of estrogen and testosterone but increased progesterone levels in Wistar rats (41).

Research suggests that the intake of ACV can help with regulating ovulatory function in women with polycystic ovary syndrome (42). It was also reported that consuming 15 g of apple vinegar daily for 90 to 110 days helped improve insulin sensitivity and restored regular periods (42).

These are the potential benefits of apple cider vinegar. Some of them are yet to be confirmed in humans. In the following section, we will look at the dosage of ACV and the ways to use it.

Dosage And How To Use

Anecdotal remedies suggest ingesting 1 teaspoon to 2 tablespoons (10–30 ml) of ACV per day. It can be mixed with water and taken or can be added to salad dressings and marinades. Below, we have discussed ACV recipes targeted for specific health concerns (none of these have been backed by research; consult your doctor before trying any):

Digestion

What You Need

• 15-30 mL ACV
• 1 glass of water

Process

Mix the ACV in water and drink it before meals.

Weight Loss

What You Need

• 15-30 mL ACV
• A few drops of lemon juice
• 1 glass of water

Process

Mix the ACV in water and drink it on an empty stomach early in the morning.

Polycystic Ovarian Syndrome (PCOS)

What You Need

15 mL ACV

Process

Drink one tablespoon of ACV everyday for around 3-6 months.

Hair Rinse

What You Need

• 10 mL ACV
• 1 tablespoon honey
• A few drops of lemon juice
• Water (as needed)

Process

Mix all the ingredients in water and use this as a hair rinse after shampooing. The vinegar smell would vanish gradually.

Skin Toner

What You Need

• 10 mL apple cider vinegar
• 10 mL rose water
• 20 mL water

Process

1. Mix all the ingredients in water. Dip a cotton ball in this mixture and dab it evenly on your skin. You can also spritz it on your face. Use diluted ACV as concentrated ACV can cause skin burns or irritation.
2. Use a moisturizer after this step.

Mouth Wash

What You Need

• 15 mL apple cider vinegar
• 30 mL water

Process

Use diluted vinegar as a mouthwash. Swirl it around for 20-30 seconds and rinse with water afterwards. This will kill the bacteria in the mouth and keep bad breath at bay.

You can try using ACV in these ways and experience results. However, ACV may also cause side effects in some people.

Apple Cider Vinegar Side Effects

Apple cider vinegar is relatively safe to consume. However, its acidic nature may cause a mild burning sensation in the throat and stomach.

It may cause damage to the tooth enamel and cause dental erosion (43).

In a study, prolonged consumption of ACV had caused hypokalemia (potassium deficiency) in a woman (44).

The topical application of undiluted vinegar can lead to skin burns and irritation (38), (45).

ACV may also cause nausea, acid reflux, burping, flatulence, and irregular bowel movements (46), (47).

Conclusion

Traditionally, apple cider vinegar has been used for cooking, preventing food spoilage, and disinfecting surfaces and vegetables. There are a few preliminary studies that suggest that it is antidiabetic, antihyperlipidemic, antimicrobial, and anti-inflammatory.

Anecdotal remedies have exaggerated its health benefits. There is some gap between its medical claims and scientific data. Hence, you may use ACV, but with caution. Consult your doctor if you have more queries.

Expert’s Answers for Readers Questions

Can I drink apple cider vinegar every day?

There have been reports that prolonged intake of ACV may be harmful to the bones as it interferes with calcium absorption. Hence, do not take it every day.

When should you drink apple cider vinegar?

Generally, it is consumed before meals, but it can be taken anytime.

How does apple cider vinegar detox your body?

There is not enough data to support the claim that ACV detoxifies the body. However, it contains antioxidant and anti-inflammatory compounds that may help.

How much weight can you lose with apple cider vinegar in a week?

There are no studies available currently about the parameters involved.

What does apple cider vinegar do for your hair?

It has been suggested that it balances the pH of the scalp and helps remove dandruff.

Does ACV affect urine?

No studies have been done in this aspect.

How many times a day can you drink ACV?

ACV can cause adverse effects like nausea and acid reflux when consumed frequently or in excess. Hence, do not take it more than thrice a week or once a day.

What are the benefits of apple cider vinegar and honey?

Anecdotal remedies suggest that ACV with honey may help with weight loss and improve digestion.

How long does it take to detox with apple cider vinegar?

Home remedies suggest that ACV takes about a week to detox your body. However, there is no scientific proof to back this claim.

Which apple cider vinegar is best for weight loss?

ACV with the mother is suggested to be good for weight loss.

Is apple cider vinegar good for kidney stones?

There is very less research in this regard. Hence, it is important to consult a doctor.

Is it OK to drink apple cider vinegar on an empty stomach?uestion

Yes, you can. But practice caution as it may cause side effects like nausea.

Does apple cider vinegar give you energy?

ACV may help regulate blood sugar levels. This may offer energy.

How do you protect your teeth with apple cider vinegar?

You can have ACV in a diluted form. You can also use a straw to prevent the ACV from damaging the enamel of the teeth.

Does apple cider vinegar make you poop?

Folk remedies recommend ACV as a cure for constipation. However, it is known to cause diarrhea when consumed in excess. There is no concrete research to substantiate its claims.

47 sources

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