Apple cider vinegar capsules are nutritional supplements that are derived from fermented apples combined with acetic acid and is placed in to oral, gel-like capsules. Nutritional supplement manufacturers claim that apple cider vinegar capsules provide a wide range of health benefits and is perfectly safe for human consumption, however, there is a lack of peer reviewed scientific data regarding its effectiveness and safety. Although apple cider vinegar capsule supplementation does not appear to be harmful, the long-term safety and effectiveness has not been conclusively established. Consult your physician before using apple cider vinegar capsules as a nutritional supplement.
Weight Loss
One of the main reported benefits of apple cider vinegar supplementation is weight loss. Supplement manufacturers claim that apple cider vinegar capsules can stimulate lipolysis, or the mobilization of fatty acids for energy, resulting in a decrease in body fat. According to an article published in 2010 on MayoClinic.com, there is little scientific evidence to support weight loss claims associated with apple cider vinegar supplementation. However, a 2009 study published in the "Journal of Agricultural and Food Chemistry" found that acetic acid may suppress the accumulation of body fat and liver lipids in mice, which may have human applications, although more research is needed to confirm these results.
Diabetes
There is some evidence to suggest that regular apple cider vinegar supplementation may benefit individuals with diabetes by stabilizing blood glucose concentrations and increasing insulin sensitivity, two factors that diabetics have a difficult time controlling. In a study sponsored by the American Diabetes Association and published in their journal titled "Diabetes Care," researchers found that apple cider vinegar supplementation before bed favorably impacted blood glucose levels the following morning in individuals with type 2 diabetes, which may help diabetics manage the disease.
Heart Health
Apple cider vinegar supplementation has been reported to improve heart health by reducing both cholesterol and blood pressure. A 2001 study published by the journal of "Bioscience, Biotechnology, and Biochemistry" found that the acetic acid in apple cider vinegar may help lower blood pressure, reducing some of the risk factors of cardiovascular disease. In a 2006 study published by the "British Journal of Nutrition" found that acetic acid supplementation can reduce total cholesterol and triglyceride levels. Animals were used in both studies, however the researchers conclude that apple cider vinegar supplementation may offer similar benefits to humans as well.
Toxicity and Health Risks
Apple cider vinegar capsules are generally considered safe for use as a nutritional supplement. However, large doses of apple cider vinegar may cause adverse health effects, such as a potassium deficiency. A potassium deficiency, called hypokalemia, may lead to abnormal heart rhythms, breakdown of muscle fibers, constipation, fatigue, muscle weakness or spasms, and paralysis. Hypokalemia is a rare side effects of apple cider vinegar supplementation and is generally only observed when individuals ingest upwards of 8 oz. of apple cider vinegar per day.
References
- "Essentials of Sports Nutrition and Supplements"; Jose Antonio, Douglass Kalman, Jeffrey R. Stout, and Mike Greenwood; 2008
- "Mayo Clinic"; Drinking Apple Cider Vinegar for Weight Loss Seems Far-fetched. Does it Work?; Katherine Zeratsky; 2010
- "Journal of Agricultural and Food Chemistry"; Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver To Suppress Body Fat Accumulation; T. Kondo et al.; 2009
- "Diabetes Care"; Vinegar Ingestion at Bedtime Moderates Waking Glucose Concentrations in Adults With Well-Controlled Type 2 Diabetes; A.M. White et al.; 2009
- "Bioscience, Biotechnology, and Biochemistry"; Anti-hypertensive Effects of Acetic Acid and Vinegar on Spontaneously Hypertensive Rats; S. Kondo et al.; 2001
- "British Journal of Medicine"; Dietary Acetic Acid Reduces Serum Cholesterol and Triacylglycerols in Rats Fed a Cholesterol-rich Diet; T. Fushimi et al.; 2006
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