By Graeme Sait

I received several emails after my recent ACV and livestock health article. These readers suggested I should take a more in-depth look at ACV for human well-being and vitality. Three of these mentioned an old book by Dr Jarvis, called “Folk Remedies”. Dr Jarvis advocates the regular use of a simple apple cider vinegar and honey tonic. This typically involves 2 teaspoons of raw apple cider vinegar along with 2 teaspoons of honey, in a glass of water. This is taken once to three times daily with meals to support general health. He demonstrated, in his practice, that this simple remedy could support digestion, immune function and overall wellness.

The human health claims for AC are amplified, but often dubious, in our cowboy digital world. In fact, the internet is laden with articles like “101 amazing ways you can benefit from ACV”.

 My research for the animal health story piqued my interest, as I was surprised to find so many studies supporting a wide range of livestock benefits. Hence, I thought it might be interesting to check whether there was any scientific basis for some of the human health anecdotes and claims. Let’s look at some of these:

Blood sugar management 

One of these claims relates to improved blood sugar control. This is a big contention, considering the fact that type 2 diabetes has been termed “the coming plague”. The suggestion from the experts is that 1 in 3 of us is apparently considered pre-diabetic. It really seems a little too simple to accept that something as readily available and inexpensive as ACV could provide a solution. Can this traditional wisdom be scientifically validated? Let’s have a closer look:

Well, one interesting study from Arizona State University, published in the Diabetes Care Journal, involved both insulin-resistant and healthy subjects. All subjects were given 20 mL of ACV with water before each meal. Those with insulin resistance had 34% lower postprandial glucose levels than healthy controls. Weirdly, the ACV was selectively helping those who needed blood sugar management! 

The acetic acid in ACV is thought to suppress the enzyme, disaccharidase, which breaks down starch. This is a similar mode of action to the diabetic drug, metformin, without the side effects, which include nausea, stomach upset, fatigue and B12 deficiency.

Other studies have confirmed ACV's selective capacity to benefit insulin-resistant individuals during sleep. 

A recent systematic review and dose–response meta-analysis of controlled trials found that apple cider vinegar significantly reduced fasting blood glucose (FBS) and HbA1c (a long-term blood sugar marker) in type 2 diabetes patients.

A randomised clinical trial reported that daily intake of ~30 mL ACV for eight weeks significantly lowered fasting glucose and HbA1c compared to controls, along with improvements in lipid profiles. It’s interesting here because 30 mls per day is equivalent to the productive dose rate suggested by Dr Jarvis all those decades ago. Remember, he suggested 2 teaspoons of ACV, three times a day!

There is definitely evidence that ACV can be of help in blood sugar management. It can help lower blood sugar and increase insulin sensitivity in this case.

ACV and Heart Health

There are also common claims that ACV can positively impact cardiovascular health. It’s important to recognise the interconnectedness of blood sugar issues relative to heart health. In fact, there is a compelling theory that diabetes, heart health, stroke, and Alzheimer’s are related diseases, on the same continuum. Alzheimer’s disease, for example, is often called type 3 diabetes,  because your likelihood of succumbing to “the sad forgetting” is much higher if you have blood sugar issues. Let’s look at the heart health claims:

Here, several relevant studies have been conducted on rats, but there is very little human research available. We can often safely extrapolate from animal studies, but there is never a guarantee that what happens in rats will happen in our bodies. Several animal studies have demonstrated a drop in blood pressure related to ACV supplementation.

There have also been animal studies where ACV raised the levels of HDL cholesterol and lowered the levels of LDL cholesterol, while also lowering triglycerides.

In one of the very few human studies, conducted at the Babol University of Medical Sciences in Iran, several cardiovascular health parameters were improved in those supplementing with ACV. Like the animal studies, there was a reduction in total cholesterol, LDL cholesterol and triglycerides in those with high cholesterol. Researchers in this study also suggested that ACV could be used to reduce the risk of atherosclerosis. This claim certainly warrants further research. It appears that ACV is a valid tool to improve cardiovascular health.

When reviewing these limited studies, it becomes apparent that the impact of ACV upon measurable heart health parameters is more pronounced in pre- diabetic and diabetic subjects. It really seems that ACV is a helpful tool for the blood sugar-challenged.

ACV and, all-important, digestion

Just like the animal story, a large part of the beneficial impact of ACV comes from its digestive benefits. Digestion is an immensely important process because we can be eating the best foods and taking the best supplements, yet their value is greatly diminished if our digestion is compromised. 

A common health issue relates to acid reflux and a condition called GERD or gastroesophageal reflux disease. In fact, 20% of US adults and 10% of children are estimated to suffer from this unpleasant condition. The most common treatment involves drugs called proton pump inhibitors, and there are increasing concerns about the side effects of these medications. An increased risk of bone fractures, pneumonia, and induced iron and B12 deficiency is just part of the price for artificially lowering stomach acid. Like all things in the astounding human body, everything serves a purpose. Stomach acid is an important component of the digestive process. There is also an undesirable change in the gut microbiome when you artificially change the natural acidity of the gut to this degree.  

There is some evidence that a tablespoon of ACV in a glass of water consumed directly before a meal can improve pH balance in the gut and reduce the likelihood of GERD. However, in some people with chronic GERD, the ACV can worsen symptoms. It is a good idea to combine that supplement with some digestive enzymes and the addition of a little fermented food with each meal. Korean longevity appears linked to their consumption of kimchi with meals. If the ACV is raw and unfiltered, it will contain the mother, which adds a further probiotic kick to the digestive process.

Another potential benefit that helps explain the popularity of consuming a tablespoon of ACV in a glass of water, 10 to 15 minutes before a meal, relates to stomach acid support. In people with low stomach acid (common with aging, chronic stress, zinc deficiency, or long-term antacid use), ACV before meals may improve protein digestion, mineral absorption (particularly iron, calcium and magnesium) and reduce bloating. The acidic taste also stimulates salivary enzymes, gastric release, and, downstream, it boosts bile and pancreatic enzyme response.

ACV as a weight loss tool

Let’s now consider the weight loss claims for this multi-purpose wonder. It’s not some kind of Ozempic-like wonder drug, but it can definitely help. Part of the mode of action here seems related to the mild appetite suppressant effect. 

In one often-cited study, by the Central Research Institute of the Mizkan Group Corporation in Japan, there was clear evidence of this supplement's weight-loss and health-enhancing potential. In that study, obese people were supplemented with ACV each day for 12 weeks and lost more body weight and body fat than those who received a placebo. In fact, the researchers reported that the ACV-treated group had lower body weight, lower body mass index, less visceral fat, lower waist measurements and lower triglyceride levels. 

Yes, it does appear that ACV can help with weight loss. However, if you were to partner this with a teaspoon of yacon syrup an hour before a meal, that appetite suppressant potential is much more pronounced. Yacon syrup shuts down the hunger hormone, called ghrelin, and may yet prove a serious contender to Ozempic, without the side effects.

ACV and probiotic punch

Finally, when analysing the potential health benefits of ACV, it’s important to understand a little about the probiotic impact of the dominant organism found in the mother of ACV. We are talking about Acetobacter, the beneficial bacteria that produce acetic acid during fermentation. Acetobacter sponsors enzyme production, outcompetes gut pathogens and balances gut pH. It can also enhance immune function through the production of protective short-chain fatty acids, and it helps the liver with detoxification. Acetobacter are also anti-microbial, which can help protect against food-borne illnesses and gut infections.

All in all, we are talking about a low-priced supplement with a wide range of protective functions that probably should be part of our health maintenance. It can be an integral part of what I call “defensive eating”.

MotherLove from Nutrition Farms

At this point, I must share details of our MotherLove Apple Cider Vinegar from Nutrition Farms, because I am seriously proud of this product.  This is a two-year ferment, where the mother reigns supreme. In fact, she often forms a jellyfish-like skoby on the bottom of the fermenting tank, which looks a little like a kombucha scoby. This is a delicious ACV concentrate based upon a blend of four varieties of our nutrient-dense, chemical-free Happy Apples, grown at Nutrition Farms. It is available from the NTS website or nutritionfarms.com. We can’t ship the 1 litre glass bottle, so we offer a four-pack of 500 ml bottles for $30 ($7.50 each). You can buy this 4-pack online, or you can visit the Nutrition Matters Shop at our complex in Yandina, SE Qld to source I litre bottles of MotherLove along with many other health treats for yourself and your soil.

Before I conclude, there are a couple of special things you can do with ACV that are not widely understood, but can be of considerable benefit.

DIY Herbal Tinctures with ACV

I’m a big fan of herbal tinctures for addressing a wide range of maladies. The reality is that many of the drugs used in modern medical machines are derived from plants. They typically involve isolating a core active and then synthesising that molecule to enable patenting and associated profiteering. The problem with this cash cow model is the fact that the cow often comes denuded of teats and equipped with ragged horns, called side effects. The plant medicine comes with all the cofactors that determine its healing qualities, but the dumbed-down drug version often generates side effects that are never experienced with the healing herbs. 

Typically, herbal tinctures are produced with concentrated  alcohol, like vodka. The alcohol serves to extract the essence of the herb involved, and it serves as a stabilising storage medium that keeps the medicine good to go for many years. 

I was delighted to discover, several years ago, that Apple Cider vinegar can be as effective at extracting the goodies as alcohol, and you also receive the other benefits of ACV instead of the less desirable impact of the alcohol. This is particularly relevant when children need herbal medicine or when adults are trying to avoid alcohol.

The only downside is a shorter shelf life with the ACV. These tinctures last just 12 months, while herbal tinctures, made with alcohol, can last indefinitely. From my perspective, this is not an issue. The ACV tinctures cost much less than the alcohol option, and I’m happy to ensure they have been used within a year. If not, it is inexpensive to make yourself a replacement. Let’s look at how we might make our own herbal medicine with ACV

Inflammation is a ubiquitous player in all degenerative diseases, so let’s look at DIY herbal tinctures to help alleviate this condition. Two of the best-researched botanicals for inflammation include turmeric and ginger. Studies have also demonstrated that the flame-quelling potential of both of these rhizomes can be enhanced with black pepper. In fact, the active ingredient of black pepper, piperine, has been shown to boost the utilisation of curcumin, the powerhouse cure-all found in turmeric, by as much as 2000 times. Piperine actually increases the uptake of all nutrients, but none as dramatically as its impact upon curcumin.  When you are next dining out and the waiter arrives with the pepper grinder and asks, “Do you want pepper with that?”, there is good reason to respond, “Yes, plenty please”.

Okay, so let’s assume that we have a one-kg jar available to house our anti-inflammatory tincture. We simply slice up 450 grams of ginger and 450grams of turmeric and put them in the jar. Now, the percentage of pepper that works best is 1.5%, so we will now add 15 grams of freshly ground black pepper (one tablespoon) into the jar. It might be a better idea to mix the pepper, ginger and turmeric together in a bowl before placing them in the 1 litre jar. Now we top up the jar with MotherLove ACV, or any organic raw vinegar that contains the mother. Next, we store the jar in the pantry and, three weeks later, we have an active tincture. I would usually leave the ginger and turmeric in the jar while I begin removing the infused vinegar, as there will still be some extraction happening. The productive healing dose rate for most herbal tinctures is a teaspoon, three times a day.

 The Healing Shrub

A second ACV tip involves the creation of a delicious healing drink, called a Shrub. I have covered this in one of my podcasts, but essentially it involves placing equal amounts of raw honey, fruit and AVV together in a glass container. The fruit is cut into small pieces or macerated a little to increase its surface area. The honey and the ACV extract the antioxidants and phytonutrients from the fruit. This is a three-week process, which involves removing the lid each day and stirring the contents. Then you can strain out the fruit, leaving you with a delicious syrup concentrate. Typically, you would use about 10% of this syrup in a glass topped up with sparkling mineral water, and it is truly delicious. We have used Nutrition Farm's Produce to create an apricot and ginger shrub, a mulberry shrub and a beautiful organic pineapple, ginger and turmeric shrub, which is my favourite. This is a great alcohol replacement, as the fermented zing is super satisfying, while providing a host of health benefits. 

In conclusion…..

Well, it turns out there is definitely some hard science behind the many claims about this legendary supplement. In fact, I was so impressed by that evidence that it has reinspired me to double down on making sure I include ACV in my daily health regimen moving forward.

I hope this article might be of help to those who need it most. Until my next blog, I wish you all happy harvests and healthy soils.

Warm regards

Graeme

MOTHER LOVE™ APPLE CIDER VINEGAR

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Curcu-Life

What is Curcu-Life?

 Curcu-Life™ contains organic, nutritionally grown, freeze-dried turmeric mixed with organic black pepper to greatly enhance the multiple benefits of curcumin.

Curcumin, a phytochemical found in turmeric, has generated significant excitement in the integrated medical community. There have been more than 600 published papers describing the multiple benefits of this natural substance for many of our major degenerative diseases.

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 To order or learn more, call NTS on (07) 5472 9900 or email sales@nutri-tech.com.au.

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