For centuries, raw apple cider vinegar has been enjoyed not just for its great flavour, but also for its health benefits.

Apple cider vinegar’s superpowers: Acetic acid and ‘The Mother’

Apple cider vinegar is made using a two-step fermentation process. During the initial fermentation, raw apple juice is converted into alcohol. During the second fermentation, the alcohol is converted into acetic acid. While we have apples to thank for apple cider vinegar’s crisp, sweet flavour profile, acetic acid is responsible for the tart, sour notes.

Importantly, acetic acid is also responsible for many of apple cider vinegar’s purported health benefits. Small-scale studies suggest that the acetic acid in apple cider vinegar may help maintain healthy blood sugar levels, lower cholesterol and triglycerides, and even aid weight loss.

But acetic acid isn’t apple cider vinegar’s only health superpower. The magic of fermentation also results in the formation of ‘The Mother’, a cloudy, stringy substance containing healthy bacteria, probiotics, and enzymes.

Consuming raw, unfiltered apple cider vinegar with ‘The Mother’ supports gut health by providing essential prebiotics and probiotics. The enzymes in unfiltered apple cider vinegar also improve digestion by helping your body break down food to access nutrients.

How to take apple cider vinegar for weight loss, cholesterol control, and blood sugar regulation

Consuming 1-2 tablespoons (15-30ml) of raw, unfiltered apple cider vinegar daily is widely considered to be a safe and effective dosage for most people looking to reap apple cider vinegar’s health benefits.