Are you team apple cider vinegar or not? You may also be indifferent—and that's completely fine and understandable. The truth is, there's quite a bit of skepticism around apple cider vinegar (ACV) and whether it works or not. Yet many health enthusiasts believe in ACV's potential health benefits.
Edwin McDonald, MD, and member of Bragg's Scientific Advisory Board told Eat This, Not That! in a story about Bragg's new ACV supplements, there are currently three clinically supported health benefits of taking one tablespoon of ACV daily.
"These include helping to control appetite and manage weight gain, maintaining healthy blood sugar levels, and maintaining healthy cholesterol levels," he says.
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Melissa Mitri, MS, RDN, and owner of Melissa Mitri Nutrition LLC concurs, saying that while there are several proposed health benefits associated with ACV such as improving digestive issues and increasing healthy gut bacteria, research is minimal.
"So far the research done is from small studies and so more research is needed to prove these benefits are directly from the ACV itself or if there are other diet habits playing a role," she says. "The health benefits in the research are stronger for other prebiotic foods that have a significant amount of non-digestible fiber, such as onions, garlic, leeks, asparagus, and whole apples with the skin."
Still, if you feel like taking ACV, she recommends taking between one and two tablespoons daily or in the form of a high-quality daily supplement. If you're going the supplement route, her top choice is Vitafusion Apple Cider Vinegar gummy vitamins.
If you're going the liquid route, we recommend choosing Bragg Organic Raw Unfiltered Apple Cider Vinegar. As mentioned above, the brand also makes a supplement. One serving, or three capsules, packs 750 milligrams of acetic acid, or the active ingredient in ACV that houses all of its benefits.
"No other brand offers anywhere close to the efficacious dose of acetic acid within their recommended serving sizes," McDonald says.
Bottom line: There are plenty of options on the market, which is why it's best to listen to the experts…and the experts have spoken!
For more tips on which dietary supplements to choose, be sure to sign up for our newsletter. Then, be sure to read these next:
- The #1 Cause of Needing to Take Supplements, Say Experts
- Secret Side Effects of Taking Apple Cider Vinegar
- Is Apple Cider Vinegar Really That Healthy? An RD Weighs In
