The Science
ACV contains acetic acid (5-6%), which: (1) Slows gastric emptying → reduces post-meal glucose spike 20-34% in insulin-resistant individuals. (2) May help with hypochlorhydria (low stomach acid — common in older adults) by supplementing gastric acid. (3) Antimicrobial (traditional food preservative). NOT proven for: weight loss (modest effect at best), "detox" (liver does this), alkalizing body (blood pH is tightly regulated). Dose: 1-2 tbsp in water before meals. ALWAYS dilute — undiluted vinegar erodes tooth enamel and burns esophagus.
Do NOT take undiluted. Rinse mouth with water after (protects enamel). Avoid if you have gastritis, ulcers, or GERD (acid makes it worse). May lower potassium with excessive use. Interacts with diuretics and insulin.