Is There Any Benefit to Taking Apple Cider Vinegar For PCOS?
You may have heard about apple cider vinegar's potential health benefits, ranging from improving digestion, lowering blood sugar and even supporting weight loss. But what’s the truth behind the hype, especially for those with Polycystic Ovary Syndrome (PCOS)?
In this blog post, we dive into the potential health benefits of apple cider vinegar for PCOS symptoms and explore practical ways to incorporate it into your diet. So, let's see if this kitchen staple could be a game-changer in managing PCOS symptoms.
What Is Apple Cider Vinegar?
Apple cider vinegar (ACV) is made from fermented, pressed apples. ACV is available in two main types:
Filtered: This type looks clear because it’s been processed to remove sediment and cloudiness.
Unfiltered/Unpasteurised: Often called ‘raw’ and ‘organic’. This version appears cloudy because it contains a substance called the ‘mother’. The mother is a collection of beneficial bacteria, enzymes, and proteins that form during fermentation and is responsible for many of ACV’s health benefits (1).
Apple Cider Vinegar is also available in tablets, gummies and capsules, which are popular because they’re easy to take and carry. However, there isn't strong evidence to suggest that these forms are more effective than the liquid version.
Apple Cider Vinegar - Benefits For PCOS
If you've been looking for a natural way to manage your PCOS symptoms, apple cider vinegar could be a helpful addition to your routine. This kitchen staple offers a range of benefits that may alleviate some symptoms associated with PCOS. Here are some of the ways that apple cider vinegar could potentially improve PCOS symptoms:
1. Improves Insulin Sensitivity
PCOS often goes hand in hand with insulin resistance (2). This is where the body’s tissues become less responsive to insulin, leading to increased insulin production. This hormonal imbalance disrupts ovulation and follicle development due to elevated testosterone levels (3). There are many ways to improve insulin resistance, such as eating foods with a low glycemic index, exercising regularly and getting enough sleep.
It has been suggested that apple cider vinegar may improve insulin sensitivity and lower blood sugar levels in people with diabetes due to its acetic acid content (4,5,6). However, there are very few studies carried out in people with PCOS, and those that have tend to be small studies and lower quality (7).
2. Ovulatory Function
One such study suggests that apple cider vinegar can help restore ovulatory function, potentially regulating menstrual cycles and improving fertility (7). However, it is worth mentioning that this study only had 7 participants, so it's hard to say for sure how effective it is, and no real conclusions can be made.
3. Supports Digestive Health
Many individuals with PCOS face digestive issues like bloating, gas and constipation. Apple cider vinegar can be a natural remedy for these discomforts. Packed with beneficial bacteria and acetic acid, ACV supports a healthy gut microbiome and can help the body digest food more easily (8,9). It is also a great source of polyphenols which act as antioxidants and help support the good bacteria in the gut.
4. Lowers Blood Pressure
While research on apple cider vinegar’s impact on blood pressure is limited, it is thought that it is the acetic acid content that may contribute to lowering blood pressure. In theory this is good news for those with PCOS, who are at higher risk of developing high blood pressure and related cardiovascular complications (10), however none of these studies were done in those with PCOS so it is too early to make any conclusions about the impact ACV might have on blood pressure in those with PCOS.
5. Lowers Cholesterol
As well as having an effect on blood pressure, studies suggest the acetic acid may also help lower cholesterol, specifically LDL or “bad” cholesterol and triglyceride levels. This is good news for those dealing with PCOS, a condition often associated with challenges in managing lipid levels, increasing their risk of cardiovascular disease (11,12).
6. Boosts Skin Health
Apple cider vinegar can potentially improve common skin issues related to PCOS. Its natural acidity can rebalance the skin's pH levels, which in turn boosts the skin barrier and keeps it healthier (13). Plus, its antioxidants and antibacterial properties can reduce inflammation and treat acne breakouts (14,15). But a word of caution: undiluted vinegar can sting and irritate sensitive skin, so handle with care (16).
7. Aids Weight loss
PCOS can lead to weight gain due to hormonal imbalances which affect metabolism and lead to insulin resistance, making it easier to gain weight and harder to lose it (17). While not a magic solution, apple cider vinegar can help mitigate these effects by improving insulin sensitivity, which may aid in regulating blood sugar levels and reducing fat storage. Plus, its acetic acid content could suppress body fat production, boost metabolism, and reduce appetite (18,19,20). One study (not in PCOS) even found that people who had 2 tbsp of apple cider vinegar daily lost twice as much weight in 3 months compared to those who didn't have the vinegar. This is not a miracle fix and weight loss may not be a health goal for you, but it can offer a natural and accessible way to support weight management for those dealing with weight concerns and PCOS (21).
8. Fights Yeast Infections
PCOS can cause hormone fluctuations that weaken the immune system, making individuals more susceptible to yeast infections. Luckily, apple cider vinegar has antifungal properties that can help eliminate the yeast responsible for infections, offering relief from discomfort (22,23,24).
How to use Apple Cider Vinegar for PCOS
Blood Sugar Management: Before your meal, mix 4 tsp (20ml) of apple cider vinegar with water. Some studies suggest that this simple step could help reduce your post-meal blood sugar levels (25,26).
Hormonal Balance and PCOS Symptom Relief: After your meal, dilute 1 tbsp (15ml) of apple cider vinegar in 100ml of water. This could potentially help regulate your hormones and improve PCOS symptoms (27).
Weight Management: Incorporate 1-2 tbsp (15-30ml) of apple cider vinegar into your daily routine. However, remember that apple cider vinegar alone is not a solution for weight loss, and it should complement a balanced diet and healthy lifestyle (21).
Digestive Support: Boost your digestion by drinking 1 to 2 tbsp (15-30ml) of apple cider vinegar before meals. While research is limited, many find it helpful. Just keep an eye on how your body reacts (8,9).
Yeast infections: Add 2 cups of apple cider vinegar to half a bathtub of water and soak for about 15 Minutes. This may be an effective way to fight or prevent yeast infections (28).
Are there any side effects?
While apple cider vinegar offers many potential health benefits, it is crucial to be mindful of its possible side effects:
Tooth Enamel Damage: Apple cider vinegar's high acidity can gradually erode tooth enamel. You can protect your teeth by diluting apple cider vinegar with water before consumption and rinsing your mouth with water afterwards (29,30).
Lower Blood Potassium Levels: Some studies suggest consuming large amounts of apple cider vinegar may decrease blood potassium levels. Therefore, individuals with existing potassium imbalances or those taking medications that affect potassium levels should exercise caution when consuming apple cider vinegar and consult a healthcare professional first (31).
Throat Irritation and Damage: The high acidity of apple cider vinegar can irritate and damage the throat and stomach when consumed undiluted or in large quantities. Always dilute apple cider vinegar with water to reduce the risk of throat irritation (32).
How Can I Add Apple Cider Vinegar to My Diet?
If the idea of drinking apple cider vinegar doesn’t quite excite your taste buds, don't worry! There are plenty of enjoyable ways to incorporate this ingredient into your diet and reap its benefits. Don't believe us? Here are 5 easy and tasty ways to add apple cider vinegar to your diet:
Herbal Tea Infusion: Stir a tablespoon of apple cider vinegar into your favourite herbal tea. It blends seamlessly with teas like chamomile, ginger and turmeric, infusing your beverage with additional health-boosting properties.
Salad Dressings and Marinades: Transform your salads and meals by creating tangy dressings and marinades with apple cider vinegar. Simply mix it with olive oil, herbs, and spices to create a flavourful accompaniment for meats, fish and veggies.
Smoothies: Add a splash of apple cider vinegar to your favourite smoothie. As a tip, it pairs well with fruits like berries, apples, and citrus. It also adds a refreshing twist to green smoothies.
Grain Bowls and Stir-Fries: Drizzle apple cider vinegar over grain bowls, stir-fries, and sauteed vegetables to add acidity and brightness to the dish. It pairs well with grains like quinoa, brown rice, and farro, as well as stir-fried veggies and tofu.
Warm Brew: Simply mix half a tbsp of apple cider vinegar with half a tsp of turmeric and cinnamon in boiled water. Add half a tbsp of honey and a splash of lemon juice.
In summary, apple cider vinegar shows potential as a natural remedy for managing a range of PCOS symptoms, including insulin resistance, digestive issues, high blood pressure, high cholesterol, skin problems, irregular periods, weight management difficulties, and yeast infections.
While more research is needed to solidify its effect in those who have PCOS, for some people incorporating apple cider vinegar into your daily diet could be an easy and promising approach to supporting management of PCOS symptoms, in addition to a healthy balanced diet.
References
Naturopathic Approach to Functional Dyspepsia: A Case Report
A review of the effects of dietary organic acids fed to swine
Effect and mechanisms of action of vinegar on glucose metabolism, lipid profile, and body weight
Get the facts: Apple cider vinegar for treating atopic dermatitis
Weight gain and lifestyle factors in women with and without polycystic ovary syndrome
Vaginal Candidiasis Infection Treated Using Apple Cider Vinegar: A Case Report
Evidence That Daily Vinegar Ingestion May Contribute to Erosive Tooth Wear in Adults
Corrosive Esophageal Injury due to a Commercial Vinegar Beverage in an Adolescent