Does Apple Cider Vinegar Really Do Anything?

Dr Brian Cole is a nationally recognized orthopedic surgeon and sports doctor who co-hosts the popular radio show Weekly sports medicine. Whether you want to learn more about bunions, sleep better, or run your first marathon without hurting yourself, Dr. Cole can offer expert advice. Eric Haunschild, his research assistant, also contributes to this column. Have a question? Send an email to [email protected]. The doctor is inside.

Does apple cider vinegar actually do anything for your body or your gut, or is it just something Goop sell us? If it is good, how should we complete it?

Apple cider vinegar (ACV) has been touted as a holistic cure-all for decades and is more popular than ever in the wellness world. Proponents claim that the pantry staple has all kinds of positive benefits: reducing inflammation, slowing aging, and promoting weight loss, to name a few. And in theory, some properties of ACV suggest that these claims may be true. For example, ACV contains B complex vitamins, which have anti-inflammatory effects in the body. But the anti-inflammatory properties of these vitamins have not been studied with the consumption of vinegar. That’s the problem with most of the claims people make about apple cider vinegar – they just haven’t been proven, one way or another.

ACV also contains many antioxidants, and researchers believe that antioxidants may help reduce the burden of chronic disease as we age. However, scientific studies on antioxidants have not been conclusive, and there really isn’t any research on the antioxidants in ACV and their effects. When it comes to the gut, it is possible that the acetic acid in apple cider vinegar can aid our digestion and thus relieve intestinal problems, especially as we age and produce less of our own. stomach acids. In theory, adding another acid can help achieve the same, but its effectiveness is not yet proven.

However, there are some measurable and evidence-supported physiological effects, including increased satiety: in a small study of European Journal of Clinical Nutrition in 2005, participants who supplemented a standard meal with apple cider vinegar reported feeling more full than those who did not. Another randomized controlled trial, in the Functional Food Journal As of 2018, found that regular supplementation of two tablespoons of ACV per day for three months contributed to a modest weight loss of a few pounds compared to controls. So it looks like apple cider might offer a little boost for those interested in weight loss – but that’s not necessarily a health benefit, unless you’re working towards a specific goal. that you and your doctor have agreed would be of benefit to you.

Apple cider vinegar has also been shown to offer a little help in modulating blood sugar and insulin levels after a meal, but not so reliably that it could replace traditional treatments and medications. . A recent meta-analysis in the Journal of Advanced Nursing reported that in studies that collectively evaluated more than 300 types 2 diabetics, ACV supplementation had beneficial effects on blood sugar. However, most of the individual studies used small sample sizes, and while the results were promising, they were still fairly minimal.

If you want to experiment with supplementation, it is safe to take apple cider vinegar in small doses. Recommendations vary, but an ounce per day diluted in water is a good place to start. The only noticeable side effects of overuse are an upset stomach and, if you take it undiluted, a sore throat or weaker tooth enamel over time. Don’t expect a miracle and remember that if something sounds too good to be true, it probably is.

I’I am obsessed with my Theragun and generally any kind of auto-myofascial release like vibrating foam rollers. Is it possible to overuse tools like this? The Theragun is fantastic, but it’s also quite aggressive.

From Theraguns to Hypervolts, it seems everyone (myself included) is thrilled with the benefits of self-percussion therapy devices these days. Manufacturers claim that these devices speed up muscle recovery and repair, improve blood and lymphatic circulation, and relieve stiffness when used regularly before and after exercise. While some of these claims are probably exaggerated, there is some evidence that these The devices can ease late-onset muscle pain – and as long as you don’t find the tool making you more sore than when you started, you’re probably fine. The key here is to listen to your body and stop if it starts to hurt you.

Most of the benefits listed above are anecdotal; of the above claims, the only one with scientific evidence is that these devices can reduce pain after vigorous exercise. A 2014 study in the Clinical and diagnostic research journal examined delayed onset muscle pain. One group received vibration therapy after exercise, and another group received regular massage therapy. Those who received vibration therapy had greater pain reduction 48 hours after intense training compared to the massage therapy group.

When using a percussion device, you can expect to feel a slight transient pain in the area to be massaged, but you should use common sense. If you hit areas that cause significant and increasing pain of a different character than just muscle pain, back away. These devices should only be used on the muscles – other sensitive areas, such as an inflamed tendon or bursa, may benefit from a light manual massage, but should not be hit aggressively. Hitting the bone, besides being extremely painful, has no benefit. With these considerations in mind, using a Theragun on tired muscles can speed up your post-workout recovery, and as long as you take care of your body there is no real risk of overuse or overuse. injury.