On Apple Day, it seems only fitting to spotlight a popular apple-related health remedy that, over the years, has been touted as a miracle solution for everything from digestion to weight loss - apple cider vinegar. But today, let's focus on whether it actually helps with PCOS symptoms, or is it just another health fad? Let's separate fact from fiction and see what the research says.
What is Apple Cider Vinegar?
Apple cider vinegar (ACV) is a type of vinegar made from fermented apple juice. It is produced through a two-step fermentation process:
First, apples are crushed to extract their juice. Yeast is added to the apple juice, which converts the sugars into alcohol through a process called fermentation.
In the second step, bacteria called Acetobacter convert the alcohol into acetic acid. This acetic acid gives vinegar its characteristic sour taste and strong smell.
Apple cider vinegar is available in both filtered and unfiltered forms. Unfiltered varieties contain the 'mother', which is a colony of bacteria and enzymes that form naturally during the fermentation process. This is considered the most nutritious part of unfiltered ACV, offering health benefits. But how do these benefit PCOS? Let's dive into the potential advantages of ACV how it could support your PCOS health goals.
Improves Insulin Sensitivity
One of the hallmark challenges faced by many women with PCOS is insulin resistance. This condition makes it difficult for the body to effectively use insulin, leading to elevated blood sugar levels. Having too much insulin in your blood, can affect your reproductive hormones and can lead to a range of hormonal imbalances that create symptoms of PCOS, including irregular/no periods, weight gain, hair and skin concerns and fatigue.
There have been a number of studies that have shown that apple cider vinegar helps to improve insulin sensitivity. A systematic review of these studies found that ACV consumption (approx 15mls per day) resulted in a reduction of total glucose levels of those with type 2 diabetes. However, the studies weren't carried out on people with PCOS (1,2).
Restores Ovulation Function
Although more research is needed, a (very) small study conducted in 2013 suggested that ACV might help restore ovulatory function in women with PCOS. The study involved seven women with PCOS who consumed 15g apple cider vinegar daily for 110 days. At the end of the study, four of the seven women experienced regular ovulation. While these results are promising, larger studies are needed to confirm these effects (3).
Supports Digestive Health
Digestive issues like bloating and constipation are often common among women with PCOS. ACV contains antioxidants, acetic acid and prebiotic fibres, specifically pectin, which may promote the growth of beneficial gut bacteria, prevent bloating, and contribute to better overall gut health.
Assists with Weight Loss
For women with PCOS, weight management can be particularly challenging. While ACV may help improve insulin sensitivity and reduce insulin resistance, leading to better blood sugar control, its role in weight loss is more indirect. By stabilizing blood sugar and preventing insulin spikes, ACV can help reduce cravings, prevent fat storage, and support overall metabolic health. However, it’s important to note that ACV is not a magic weight loss solution. Moreover, the studies that have shown weight loss from apple cider vinegar consumption didn't involve people with PCOS, they were also very small scale and resulted in modest weight loss (4).
How to Use Apple Cider Vinegar
If you do choose to incorporate apple cider vinegar into your diet, here are some tips:
Dilute it: Always dilute ACV in water before consuming to avoid damage to tooth enamel and irritation to the digestive tract. A typical dose is 1–2 tablespoons of vinegar in a large glass of water.
Take it before meals: To maximize its blood sugar-regulating effects, it’s often recommended to drink diluted ACV before meals.
Start small: Begin with small amounts and gradually increase to see how your body responds. Some people may find it harsh on their stomach, so starting with 1 teaspoon and working up to 1–2 tablespoons is a good approach.
Potential Risks and Considerations
While apple cider vinegar can have benefits, it’s important to be aware of its potential risks:
Tooth enamel erosion: The acidity in vinegar can erode tooth enamel over time. To prevent this, dilute the vinegar and drink it through a straw.
Digestive issues: ACV is very acidic and may cause stomach upset or heartburn in some people. If you have a sensitive stomach or a history of acid reflux, it may not be the best option.
No magic cure: While ACV can support your overall health and may improve certain symptoms of PCOS, it should not be seen as a replacement for medical treatments or other lifestyle interventions like diet and exercise.
Key Takeaways
So, is apple cider vinegar a fact or a fad for PCOS? The answer is mixed. It shows promise, especially when it comes to improving insulin sensitivity and regulating blood sugar levels. While early research is promising, more high quality studies are needed to confirm these effects in larger populations with PCOS. As with any natural remedy, it's best to consult with your healthcare professional before taking apple cider vinegar.
If you're looking for some personalised support and guidance to support managing your insulin resistance and improving your PCOS symptoms, book your FREE 20-minute Discovery Call here.
References
Hadi A, Pourmasoumi M, Ghaedi E, Sahebi M, Ghavami A, Najafgholizadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. Diabetes Res Clin Pract. 2019;156:107817.
Johnston, C. S., Kim, C. M., & Buller, A. J. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27(1), 281-282.
Akiko Ogata, Tatsuya Nagata, Tomoko Endo, & Tetsuro Ohta. (2013). Apple cider vinegar intake restores ovulatory function in women with polycystic ovary syndrome. Tōhoku Journal of Experimental Medicine, 230(3), 107-112.
Kondo, S., Tayama, K., Tsukamoto, Y., Ikeda, K., & Yamori, Y. (2009). Antihypertensive effects of acetic acid and vinegar on spontaneously hypertensive rats. Bioscience, Biotechnology, and Biochemistry, 63(12), 2040-2044.
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