Apple cider and apple cider vinegar (ACV) have been used in traditional wellness for centuries—but in recent years, their popularity has surged again. From supporting digestion to aiding weight loss and even improving skin and scalp health, apple cider vinegar is now found in kitchen cabinets and bathroom counters alike.
But what exactly is apple cider vinegar? And is drinking it really as effective as people claim? In this article, we explore what apple cider and ACV are, their health benefits, possible side effects, beauty uses, and how to make your own at home. Whether you’re curious about the 20 benefits of apple cider vinegar, how it helps with weight loss, or how to use it on your hair or skin, we’ve got you covered.
What Is Apple Cider and How Is Apple Cider Vinegar Made?
Apple cider is the raw, unfiltered juice extracted from crushed apples. It’s rich in natural pectin, antioxidants, and enzymes. When apple cider is fermented, natural sugars are converted into alcohol—and further fermentation turns that alcohol into acetic acid, the main active compound in apple cider vinegar.
Unfiltered ACV often contains a cloudy substance called the “mother,” which consists of strands of proteins, enzymes, and beneficial bacteria. This is considered the most potent form of ACV.
Benefits of Apple Cider Vinegar
1. Supports Digestion
ACV can stimulate digestive enzymes and stomach acid, helping reduce bloating and improve nutrient absorption.
2. Helps Regulate Blood Sugar
Studies show that taking ACV before meals modestly reduces post-meal blood sugar spikes, especially among people with insulin resistance or type 2 diabetes.
3. Assists in Weight Management
ACV may enhance feelings of fullness and support calorie control. While not a miracle solution, it can be a useful tool alongside healthy eating and exercise.
4. Enhances Detox & Liver Function
Some experts believe ACV supports liver circulation. Paired with detox drinks, it is commonly used in morning beverage routines for gentle liver support.
5. Offers Antimicrobial Support
Thanks to its acidity and polyphenols, ACV may help manage pathogens and soothe throat discomfort, making it useful in antiseptic tonics and rinses.
6. Provides Antioxidants
Raw ACV retains apple-derived antioxidants, contributing to overall antioxidant intake.
7. May Help Cholesterol & Heart Health
Preliminary evidence suggests ACV could help lower cholesterol, though further research is needed to confirm this effect.
Apple Cider for Hair
How It Works
ACV may smooth hair cuticles, restore scalp pH, and remove buildup from styling products—promoting natural shine and a cleaner scalp.
DIY ACV Hair Rinse
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Mix 1 part ACV with 4–5 parts water
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After shampooing, massage the rinse into your scalp
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Leave for 2–5 minutes, then rinse with water
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Use once per week for best results
Many users report that regular ACV rinses help reduce breakage and leave their hair feeling lighter and shinier.
Apple Cider for Skin
ACV’s natural acids and mild AHAs can work as a gentle exfoliant and toner, potentially helping rebalance skin pH and reduce pore-clogging bacteria.
DIY ACV Toner
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Mix 1 part ACV with 3–4 parts water
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Apply with a cotton pad to clean skin
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Leave on briefly (start with 30 seconds if you’re sensitive) and rinse
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Use 2–3 times per week if tolerated
When used correctly, ACV may help reduce acne and promote skin clarity—most effective when included in a consistent skincare routine.
Apple Cider for Dandruff
ACV may help counteract dandruff by balancing scalp pH, gently exfoliating, and reducing microbial growth involved in flaking.
DIY Scalp Rinse
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Mix 2 parts ACV with 1 part water
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Massage into scalp, leave for 5–15 minutes
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Rinse thoroughly and shampoo as normal
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Try 1–2 times weekly initially
Many people report a noticeable reduction in flakes and itchiness after regular use, though results can vary.
ACV Drink and Homemade Apple Cider
Apple Cider Vinegar Detox Drink
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1–2 tablespoons raw ACV
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8 oz water
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Optional: lemon, honey, ginger, cinnamon
Stir, sip before meals or in the morning. Use a straw and rinse your mouth afterward to protect enamel.
Apple Cider Recipe (Non-Vinegar)
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10–12 apples, chopped
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2 cinnamon sticks, 1 tablespoon cloves, and sliced orange
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Simmer in 10 cups water for 1–2 hours
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Mash, strain, and serve warm or chilled
This version is rich in antioxidants and provides a comforting, healthful beverage during cold seasons.
Weight Loss & Apple Cider Vinegar
ACV may help reduce appetite and support insulin sensitivity—beneficial for gradual weight loss. Best used before meals, consistently, and as part of a healthy lifestyle. However, it is not a standalone weight-loss solution.
Side Effects of Apple Cider
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Enamel erosion: Always dilute and rinse
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Throat irritation: Avoid undiluted use
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Skin burns: Never apply ACV directly to skin
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Medication interactions: Particularly with insulin, diuretics, heart medications
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Potassium imbalance: Monitor intake if you have conditions like hypokalemia
General safe use: 1–2 tablespoons diluted in water daily, topical uses limited to 2–3 times per week. Always patch test cosmetic uses and seek medical advice before long-term or high-dose use.
Frequently Asked Questions
Can I drink ACV every night?
Yes—just dilute it. Some prefer morning, but evening use is safe if tolerated.
Does ACV really help weight loss?
It may aid appetite control and digestion, but it’s not a quick fix.
Is ACV effective for dandruff?
Many users report improvement in flakes and itching when using weekly scalp rinses.
Will ACV make my skin clearer?
It may help balance pH and reduce acne when diluted, but skin types vary—patch test first.
Is homemade apple cider healthy?
Yes, it provides antioxidants and hydration without added sugars.
Final Thoughts
Apple cider and apple cider vinegar are versatile, natural remedies with a range of gentle benefits—from digestion and blood sugar support to clearer skin and scalp health. Their effectiveness stems from active compounds like acetic acid, natural acids, and antioxidants.
That said, ACV is not a cure-all. Best results come from thoughtful, consistent use: diluted internally, patch-tested topically, and used in tandem with a balanced lifestyle. If you’re seeking a natural, multipurpose addition to your wellness regimen, ACV is a solid, evidence-backed option—just handle with care and respect.
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