In the natural health world, apple cider vinegar is known as a cure-all, improving digestion, boosting immunity and helping in weight loss. While vinegar has been shown to help control cravings, it's not a miracle cure for obesity. In addition, it's not known whether taking it in pill form has the same effects. If you're struggling to cut weight and seeking alternative aids such as apple cider vinegar, consult your doctor first to know and discuss your options.
Apple Cider Vinegar and Weight Loss
When taken as part of a drink mixed with wheatgrass, alfalfa and fulvic acid, along with an oral supplement consisting of different herbs such as cat's claw and pau d'arco, apple cider vinegar helped a group of men and women drop more than 8 pounds in 21 days, according to 2013 study published in the Journal of Chiropractic Medicine. The participants, however, were required to follow a reduced-calorie diet also, ranging from 1,200 to 1,800 calories daily.
Vinegar and Hunger Control
While it's not quite definite if apple cider vinegar can help with weight loss, it may help you feel full quicker. Highly acidic vinegar taken with bread helped curve hunger in a small group of volunteers in a 2005 study published in the European Journal of Clinical Nutrition. Part of the hunger control may be related to its ability to keep blood sugar levels stable. The researchers of this study revealed that the higher the acidity of the vinegar, the more it lowered blood sugar.
Another research published in 2005 in the Journal of the American Dietetic Association found out that vinegar improved post-meal blood sugar and also noted that the participants took fewer calories. Neither of these tests report what type of vinegar was used, however. The pH of vinegar ranges from 2.4 to 3.4 and apple cider vinegar has a pH of 3.1, which means it is not the most acidic.
If supplementing your diet with apple cider vinegar helps you consume fewer calories, it may help you cut unwanted weight. One pound of fat contains 3,500 calories, and if you're eating 250 fewer calories a day by taking apple cider vinegar, you are going to lose 1/2 pound per week.
Apple Cider Vinegar Pills
Those who take apple cider vinegar normally take it as a liquid. But a number of supplement makers offer the vinegar in pill form for individuals who have a difficult time with the acidity and taste of the vinegar as a liquid. These pills have a powdered apple cider vinegar, and the directions suggest 1 to 3 capsules or tablets, taken one to three times a day. Depending on the maker, one pill has 120 to 500 milligrams of apple cider vinegar, with 500 milligrams equal to about 2 teaspoons of liquid, according to one of the producers. As a liquid, 1 tablespoon of apple cider vinegar is normally equal to one serving.
Safety Concerns with the Pill
Apple cider vinegar in pill form may not contain what it says on the bottle, according to a 2005 report published in the Journal of the American Dietetic Association. Due to an adverse event caused by an apple cider vinegar capsule that led to an esophageal injury, tests were conducted to assess acidity, microbial content and pH of a number of different brands of apple cider vinegar in pill form.
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The tests showed a wide range of variability in all three categories, leading to questions about whether some of the supplements even contained apple cider vinegar, and ultimately to challenge both the quality and claims of apple cider vinegar supplements. Before adding apple cider vinegar pills to your daily regimen, be sure to first consult your doctor for advice.