Apple Cider Vinegar
In brief
Section titled “In brief”- Apple cider vinegar (ACV) stabilizes blood sugar by 20-30%
- Improves insulin sensitivity and dampens cortisol peaks
- Supports gut flora via prebiotics and polyphenols
- Always dilute with water, unfiltered version “with the mother”
- Best results in combination with healthy lifestyle
Introduction
Section titled “Introduction”Apple cider vinegar (ACV) is a natural source of acetic acid that can contribute to:
- Stable blood sugar levels
- Better insulin sensitivity
- Healthy cortisol balance
Through these effects, ACV supports the recovery of metabolic flexibility and reduces stress-related complaints such as fatigue, abdominal fat and sleep problems.
How it works
Section titled “How it works”Blood sugar stabilization
Section titled “Blood sugar stabilization”Acetic acid slows gastric emptying and reduces blood sugar fluctuations after meals by about 20-30%. This dampens cortisol peaks that occur with rapid glucose fluctuations.
Improvement of the gut-brain axis
Section titled “Improvement of the gut-brain axis”The “mother” in unfiltered ACV contains prebiotics and polyphenols that:
- Feed gut flora
- Inhibit inflammation
- Support serotonin production
- Normalize stress response
Regulation of the HPA axis
Section titled “Regulation of the HPA axis”Acetic acid can reduce inflammatory signals (IL-6, TNF-α) and thus temper overactivity of the hypothalamus-pituitary-adrenal axis, contributing to a normal cortisol curve.
Support of mineral balance
Section titled “Support of mineral balance”| Effect | Mechanism |
|---|---|
| Potassium | ACV contains potassium |
| Electrolyte balance | In combination with sea salt |
| Cortisol rhythm | Intracellular balance essential for healthy rhythms |
Practical use
Section titled “Practical use”Morning
Section titled “Morning”| Step | Details |
|---|---|
| Dosage | 1 tablespoon ACV in 200-300 ml water |
| Addition | Pinch of sea salt |
| Timing | On empty stomach |
| Follow-up | Wait 20-30 minutes, then eat protein-rich breakfast (30-40 g protein) |
Before meals
Section titled “Before meals”| Step | Details |
|---|---|
| Dosage | 1 tablespoon ACV in water |
| Timing | 10-15 minutes before lunch and dinner |
| Effect | Helps flatten glucose peaks, reduces late cortisol rises |
Evening
Section titled “Evening”| Step | Details |
|---|---|
| Dosage | 1 tablespoon ACV in warm water |
| Addition | 1 teaspoon raw honey |
| Timing | 1-2 hours before sleep |
| Effect | Stabilizes nighttime blood sugar, prevents “3 AM waking” |
Important considerations
Section titled “Important considerations”| No. | Consideration |
|---|---|
| 1 | Always dilute with water to protect tooth enamel |
| 2 | Use raw, unfiltered ACV “with the mother” |
| 3 | Start with 1 teaspoon for sensitive stomach and build up |
| 4 | Rinse mouth after use |
| 5 | Do not combine with insulin or blood sugar-lowering medication without consulting doctor |
Additional lifestyle advice
Section titled “Additional lifestyle advice”| Domain | Advice |
|---|---|
| Sleep rhythm | 10:00 PM - 6:00 AM, dark cool room |
| Light | Sunlight within one hour of waking |
| Caffeine | Limit after 12:00 PM |
| Exercise | Strength training 3-4x per week, daily walking |
| Diet | Avoid sugar, alcohol, seed oils; eat proteins and healthy fats |
Summary
Section titled “Summary”Veelgestelde vragen
What does apple cider vinegar do?
Apple cider vinegar (ACV) is a natural source of acetic acid that contributes to stable blood sugar levels, better insulin sensitivity and healthy cortisol balance. It supports metabolic flexibility and reduces stress-related complaints.
How do I use apple cider vinegar?
Morning: 1 tablespoon in 200-300 ml water with sea salt, on an empty stomach. Before meals: 1 tablespoon in water, 10-15 minutes before lunch and dinner. Evening: 1 tablespoon in warm water with raw honey, 1-2 hours before sleep.
How does apple cider vinegar lower blood sugar?
Acetic acid slows gastric emptying and reduces blood sugar fluctuations after meals by about 20-30%. This dampens cortisol peaks that occur with rapid glucose fluctuations. Research showed 34% reduction of postprandial glucose in insulin-resistant individuals.
What should I watch out for with apple cider vinegar?
Always dilute with water to protect tooth enamel. Use raw, unfiltered ACV 'with the mother'. Start with 1 teaspoon for sensitive stomach. Rinse mouth after use. Do not combine with insulin or blood sugar-lowering medication without consulting a doctor.
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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.