# Introduction on apple cider vinegar - [Healthline](https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar) - Apple cider vinegar only contains about three calories per tablespoon, which is very low. - There are not many vitamins or minerals in it, but it does contain a small amount of potassium. Quality apple cider vinegar also contains some amino acids and antioxidants. - [Tim Ferriss Supplements - What He Takes and Why - EatMoveHack](https://www.eatmovehack.com/tim-ferriss-supplements/) - One tablespoon of apple cider vinegar in the morning and another one before bed to help improve function of the immune system. If you combine it with honey, it helps you fall asleep. # Health benefits of apple cider vinegar - [Ways Apple Cider Vinegar Benefits Your Health | The Healthy](https://www.thehealthy.com/home-remedies/apple-cider-vinegar-benefits/) - Apple cider vinegar helps tummy troubles - Apple cider vinegar cures hiccups - Apple cider vinegar soothes a sore throat - Apple cider vinegar could lower cholesterol - More research is needed to definitively link apple cider vinegar and its capability to lower cholesterol in humans, but one 2006 study found that the acetic acid in the vinegar lowered bad cholesterol in rats. ([Dietary acetic acid reduces serum cholesterol and triacylglycerols in rats fed a cholesterol-rich diet - PubMed](https://pubmed.ncbi.nlm.nih.gov/16611381/)) - Apple cider vinegar prevents indigestion - Apple cider vinegar clears a stuffy nose - Apple cider vinegar aids in weight loss - Apple cider vinegar gets rid of dandruff - Apple cider vinegar clears acne - There have also been anecdotal reports of diluted apple cider vinegar helping with acne when applied to the skin, but more research needed to confirm this. ([Can You Cure Your Acne with Apple Cider Vinegar?](https://www.healthline.com/nutrition/apple-cider-vinegar-and-acne)) - Apple cider vinegar boosts energy - Apple cider vinegar cuts down on nighttime leg cramps - Apple cider vinegar banishes bad breath - Apple cider vinegar whitens teeth - Apple cider vinegar fades bruises - Apple cider vinegar helps control blood sugar - One study of people with type 2 diabetes who weren't taking insulin found that taking two tablespoons of apple cider vinegar before bed resulted in lower glucose levels by morning. 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar in the morning by 4%. ([2007 Study - American Diabetes Association](https://diabetesjournals.org/care/article/30/11/2814/4824/Vinegar-Ingestion-at-Bedtime-Moderates-Waking)) # Going further - Studies on apple cider vinegar - Apple cider vinegar can help kill **pathogens**, including bacteria ([Study - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC5788933/)) - Vinegar has been shown to have numerous benefits for **blood sugar** and insulin levels: - Improves insulin sensitivity during a high-carb meal by 19–34% and significantly lowers blood sugar and insulin responses ([2004 Study - American Diabetes Association](http://care.diabetesjournals.org/content/27/1/281.long)). - Reduces blood sugar by 34% after eating 50 grams of white bread ([1995 Study - PubMed](https://www.ncbi.nlm.nih.gov/pubmed/7796781)). - Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals ([2017 Study - PubMed](https://www.ncbi.nlm.nih.gov/pubmed/28292654), [2016 Study - PubMed](https://www.ncbi.nlm.nih.gov/pubmed/27213723)). - If people take vinegar along with a high-carb meal, they get **increased feelings of fullness** and end up eating 200–275 fewer calories for the rest of the day ([2005 Study - PubMed](https://www.ncbi.nlm.nih.gov/pubmed/16015276), [2005 Study - PubMed](https://www.ncbi.nlm.nih.gov/pubmed/16321601)). - A study in 175 people with obesity showed that daily apple cider vinegar consumption led to **reduced belly fat and weight loss**. ([2009 Study - PubMed](https://www.ncbi.nlm.nih.gov/pubmed/19661687)) - These animal studies suggest that apple cider vinegar can **lower cholesterol and triglyceride levels**, along with several other heart disease risk factors ([2006 Study - PubMed](https://www.ncbi.nlm.nih.gov/pubmed/16611381), [2010 Study - PubMed](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2837006/), [2018 Study - PubMed](https://www.ncbi.nlm.nih.gov/pubmed/29091513)). - Some studies in test tubes and rats have shown that vinegar can **slow the growth of cancer cells and shrink tumors** ([2016 Study - Wiley Library](http://onlinelibrary.wiley.com/doi/10.1111/1541-4337.12228/full), [2004 Study - PubMed](https://www.ncbi.nlm.nih.gov/pubmed/15630260), [2004 Study - PubMed](https://www.ncbi.nlm.nih.gov/pubmed/15149153)). - Some observational studies in humans have shown that vinegar consumption is linked to **decreased esophageal cancer** in China, **but increased bladder cancer** in Serbia ([2003 Study - PubMed](https://www.ncbi.nlm.nih.gov/pubmed/12875624), [2004 Study - PubMed](https://www.ncbi.nlm.nih.gov/pubmed/15237578)).