Apple cider vinegar (ACV) has been a traditional folk remedy for generations. It is produced through a two-step fermentation process: yeast converts apple sugars into alcohol, and then bacteria convert the alcohol into acetic acid. Many people turn to ACV when they feel sick, hoping to harness its properties for relief. Examining its components and the scientific data helps determine if ACV truly aids in recovery.
Key Components That Influence Health
The primary active compound in ACV is acetic acid, making up about 5% to 6% of its volume. Acetic acid is responsible for many theorized health benefits, possessing mild antimicrobial properties demonstrated in labs against certain bacteria and fungi. This property is the basis for its historical use as a disinfectant.
Raw, unfiltered ACV contains a cloudy sediment known as “the mother.” This substance is composed of beneficial bacteria and yeast strains, considered a source of probiotics. Since a significant portion of the immune system resides in the gut, supporting the gut microbiome with probiotics may contribute to overall immune function. ACV also contains polyphenols, which are plant compounds with antioxidant qualities.
Addressing Common Sickness Symptoms
ACV is used as a home remedy to manage symptoms of minor sicknesses, such as colds and mild flu-like symptoms.
Sore Throat and Congestion
For a sore throat, a traditional method involves gargling with diluted ACV, often mixed with honey or warm water. The theory is that the vinegar’s high acidity creates an environment less favorable for bacterial growth. When dealing with congestion and coughs, some consume a diluted ACV drink combined with ingredients like ginger, lemon, and honey. Anecdotal evidence suggests this mixture may act as a mild expectorant, helping to loosen mucus. The strong aroma of ACV is also used by inhaling the steam from a hot water and ACV mixture to clear sinus congestion.
Digestive Upset
Digestive upset, which can accompany sickness, is another symptom people try to soothe by drinking diluted ACV. This use is based on the belief that ACV aids in digestion and balances the gut.
Scientific Evidence and Research Gaps
The scientific evidence for ACV as a direct treatment for acute sickness is limited. Research confirms that acetic acid exhibits antimicrobial activity against bacteria and yeasts in lab settings. However, most common colds and the flu are caused by viruses, and studies have shown that ACV is not effective against the influenza virus.
The claim that ACV boosts immunity via the “mother’s” probiotics lacks large-scale, human clinical trial data to support its direct effect on preventing or shortening the duration of respiratory infections. While some research suggests that probiotics generally can aid the immune system, this effect has not been conclusively demonstrated for the specific strains found in ACV. The current evidence suggests ACV may offer mild, symptomatic relief due to its antioxidant content, but it is not a proven treatment or cure for viral sicknesses.
Guidelines for Safe Consumption
If using ACV as a home remedy, proper dilution is necessary to prevent potential harm. The highly acidic nature of ACV, with a pH typically around 2 to 3, can erode tooth enamel and irritate the delicate lining of the esophagus if consumed straight. A standard guideline is to mix one to two tablespoons of ACV into at least eight ounces of water. Using a straw can also minimize contact with teeth.
Exceeding a moderate intake (no more than two tablespoons per day for adults) can lead to side effects. These include digestive discomfort, nausea, and potentially low potassium levels over time.
ACV also has the potential to interact with certain medications, such as diuretics, laxatives, and insulin, by affecting potassium or blood sugar levels. It is prudent to consult a healthcare provider before incorporating ACV, especially if managing a chronic condition or if sickness symptoms are severe or persistent.