Ultimate Guide to Apple Cider Vinegar: Benefits & Uses

Fresh apples

This fermented apple juice, known as apple cider vinegar, goes way beyond its initial perception as an acidic, tangy, and tart liquid. Here we’re going to explore its health benefits and uses.

Throughout history, apple cider vinegar has been associated with a treasure trove of benefits like improved digestion, healthier skin, and support for weight management. 

Here, we’re going to take a look at what apple cider vinegar actually is, how it works, how you should take it, its benefits, and, of course—its side effects. 

Come on then apple cider vinegar(ACV), what have you got for us?

Glass of apple cider vinegar
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What is apple cider vinegar?

Apple cider vinegar (ACV) is a type of vinegar that is made from the fermentation of apple juice.

How is it made? The process of making apple cider vinegar involves crushing apples to extract their juice, which is then fermented twice.  During this, yeast converts the sugars in the apple juice to alcohol, turning it into hard cider. 

Then, bacteria called acetobacter converts the alcohol to acetic acid, which gives the vinegar its tangy and acidic taste. This fermentation process can take weeks to months.

ACV has a long history and has been made and used for centuries. It’s believed to have originated from ancient Babylon around 5000 BCE. 

Some people choose to drink apple cider vinegar. But today, there are convenient supplement options available, like tasty gummies or tablets, allowing you to tap into its amazing potential benefits easily, quickly, and effectively.

What is apple cider vinegar good for?

Many take it because they believe it aids digestion, supports weight management by curbing hunger pangs and helps promote healthier skin. 

Some manufacturers also use it as a way of preserving food (1) or to add natural flavouring.

How do you take it?

Apple cider vinegar is most commonly found as a bottled liquid, but you can also get it in the form of tablets or gummy supplements. These pocket-sized portions provide a more convenient way to consume apple cider vinegar—particularly gummies which often have a yummy flavour.

Diluted in water

It’s really down to your own preference when it comes to getting your daily fill of apple cider vinegar goodness.  One common method is to dilute it in water and consume it as a drink (undiluted apple cider vinegar is harsh on the taste buds!).

Some people also add honey or a sweetener to improve the taste. It’s best to start with a small amount and then increase incrementally to the full dosage.

Apple cider vinegar salad dressing
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As a dressing

Another way to incorporate ACV into your diet is by using it as a dressing for salads or as a flavouring agent in a recipe where it adds a unique tang and acidic quality. Versatile, right?

How much apple cider vinegar should I take?

Typically, the suggested measurement is to take one to two tablespoons (2) which is approx. 0.5 to one UK fluid ounce of apple cider vinegar mixed with water per day.

When to take apple cider vinegar

The timing of when to take apple cider vinegar really depends on your personal preference and the kind of outcomes you want.

Some people recommend taking it in the morning (3) before eating or drinking anything, so that you can have fresher breath. It’s also believed to be a great way to kickstart the digestive system, ready for the day ahead. 

Others say taking ACV before meals to help reduce appetite, makes you feel fuller and this may help support weight loss

Additionally, consuming ACV with a high-carbohydrate meal results in lower blood sugar levels after the meal. 

What do people use apple cider vinegar for?

The answer is—lots of different things, from gut health to domestic activities, and beyond. Let’s find out just how versatile this tastebud-tingling substance is right now.

Gut health

Today, ACV’s popularity continues to grow because of its potential gut-boosting benefits. Not only can it balance your gut with good bacteria, but it also plays a big role in improving digestion.

Weight management 

With its ability to improve gut health and regulate blood sugar levels, consuming apple cider vinegar can actually help with weight management. On average, people tend to see weight loss results after just 12 weeks of getting their daily dose of ACV.


ACV can be used for both cleaning and antibacterial purposes (4) due to its acidity, making it an effective tool for killing germs and bacteria. 

You can use ACV as a natural cleaning solution (5) for tasks such as cleaning countertops, floors, toilets, and even removing stains, and masking odours too.

SmartFact: The acetic acid in apple cider vinegar has been found to help break down cell membranes of weeds, which means you can use it to control weeds in gardens.

ACV is a bit of an all-rounder, isn’t it? We think so.

The scientific lowdown

ACV may not have lots of studies to back it, but there’s evidence out there (as well as multiple millennia of use) to suggest it is beneficial for you. 

According to an article (6) by Medical News Today, some research suggests that ACV may help lower blood sugar and aid weight loss. It may also have antifungal and antibacterial properties, and contribute to better-looking hair and skin.

Another article (7) from WebMD mentions that recent research has shown potential health benefits of ACV, such as helping reduce blood sugar levels which may be beneficial for those with conditions such as diabetes—and those without too. The same article suggests it is also beneficial for supporting weight loss.

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The benefits of apple cider vinegar

Now we’re aware of the potential health benefits of apple cider vinegar, let's explore the main ones right here.

Gut health

Apple cider vinegar can improve gut health, aid in digestion, alleviate bloating, and support weight loss efforts by reducing appetite and enhancing metabolism. 

Balance blood sugar levels

ACV is known for its potential to balance blood sugar levels, making it beneficial for individuals with diabetes or insulin resistance.

Better digestion

Did you know? One of the biggest ACV benefits is improving digestion and supporting gut health. The natural enzymes present in apple cider vinegar assist in breaking down food, aiding in nutrient absorption and reducing digestive discomfort. 

Healthier skin

Another well-known benefit is its ability to promote healthy skin by balancing pH levels and fighting acne-causing bacteria with its antibacterial properties.

The side effects of apple cider vinegar

While ACV is a natural product that is generally gentle on your body, it can also result in mild side effects in some people.

IMPORTANT: Remember, dosage is always key.

One possible side effect is delayed stomach emptying, which means a slower rate of food leaving the stomach and entering the lower digestive tract.

Some people may experience a burning feeling or irritation that emerges from the stomach.

Excessive amounts of CV can lead to tooth enamel erosion and digestive discomfort due to its acidic nature.

Should you take apple cider vinegar and which way is best?

As we’ve learned, ACV is acidic, which makes it great for cleaning, weeding, and a host of other handy things. But it also means its taste is potent, and its effect on your teeth can be harsh and erosive.

Tablets can be clunky and difficult to swallow and often contain a strong and off-putting odour when you open them.

Why not bypass those negatives and consider getting all the ACV benefits in a more convenient and enjoyable way with apple cider vinegar gummies? 

Why take apple cider vinegar gummies?

Let’s take a look at why gummies are the way forward for your ACV needs.


These gummies offer all the health benefits of apple cider vinegar without the strong taste of liquid vinegar and instead offer a satisfying flavour and texture— like eating sweets!

It isn’t often the case that things that are good for you taste good too. 

Making health maintenance easy

No need to drink tart liquid for the benefits. How about flavoured gummies to start the day with your breakfast and other wellness supplements?

Chewable gummies are great for everyone as they are simple to fit into your day  making routine health maintenance a real treat. 

Getting the right dose

Choosing ACV supplements is also a smart way of dishing out the correct dosage, which is super important as they are already measured into dosage form. That means no overdoses and no underdoses. 

Smart Protein apple cider vinegar gummies

Whatever your health and fitness goals may be, you can order your delicious Apple Cider Vinegar Gummies now to improve your everyday wellness and start your day the smart way.

Our gummies are apple-flavoured, which is the ideal way to get the health-boosting benefits of ACV, without the bitter taste that usually comes with it.

The ingredients are completely natural and suitable for vegetarians and vegans and also contain a healthy dose of beetroot and pomegranate juice, plus vitamins B9 & B12 to reduce tiredness and fatigue.

They are also rather good when it comes to ticking off your complete nutritional profile. 

How do I use them?

It’s so easy all you need to do is take two gummies each day (we recommend in the morning to get your day off to a great start) and keep the container in a cool dry place.

For optimum overall health and wellness, combine with Gut Daily Gummies which will offer double the support for your gut and immune system. 

Discover our full range of Wellness Products today and protect yourself from the inside out. 


Smart Protein is committed to sourcing only the best and scientifically-backed research in our articles.

1. Medical News Today


2. Healthline


3. Holland and Barrett


4. Homes and Garden 


5. Real Homes


6. Medical News Today


7. WebMD


8. Smart Protein


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