Quick Answer: Apple cider vinegar (ACV) is fermented apple juice, and ACV "with the Mother" still contains the natural culture of bacteria and enzymes from fermentation. Early research links ACV with healthier blood sugar responses after meals, increased fullness and modest weight loss. Capsules offer the same convenience without the strong taste or the acid exposure to your teeth.
Why Apple Cider Vinegar?
"An apple a day keeps the doctor away" is a familiar saying, and it carries some weight.
Apples contain enzymes, boron, iron, minerals, trace minerals and pectin (a soluble fibre), and are an extremely good source of potassium.
Vinegar is known to have anti-fungal abilities and to kill harmful bacteria and pathogens, so traditionally people used it to clean their homes and bodies, and to stop fungus from forming.
Combine the benefits of apples and vinegar and you have yourself a highly absorbable super liquid that historical records show has been fermented and used as medicine since before 5000 BC.
The main active compound in apple cider vinegar is acetic acid, which typically makes up around 5–6% of liquid ACV. It's responsible for vinegar's sharp taste and smell, and it's the compound most studied for ACV's potential health effects.
In This Article
- Why Capsules?
- What Is Apple Cider Vinegar with the Mother?
- 7 Potential Health Benefits of Apple Cider Vinegar
- How to Take Apple Cider Vinegar Safely
- Who Should Be Cautious with ACV?
- Where Turmeric Australia Fits In
- FAQs
- Our Simple Recommendation
- References
Why Capsules?
The problem a lot of people encounter with ACV is that it is quite hard to stomach the strong, pungent taste. This often results in us only taking it for short periods of time, diluted in other beverages, or followed by a shot of something else to get rid of the taste as quickly as possible.
Our apple cider vinegar has been aged for 9 months in oak barrels before being dried using a new, innovative, low-temperature process to bring you organic apple cider vinegar with the MOTHER (strands of proteins, enzymes and friendly bacteria) in an easy-to-swallow, non-pungent, no-taste capsule.
Capsules have another advantage: liquid ACV is acidic enough to wear away tooth enamel over time, and undiluted vinegar can irritate the throat. Capsules bypass your teeth completely. Always swallow them with a full glass of water and a meal so they move down easily.
What Is Apple Cider Vinegar with the MOTHER?
In short, it is apple cider vinegar that still has the culture of beneficial bacteria that turns regular apple cider into vinegar in the first place. This is similar to the SCOBY (also called a "mother") in kombucha.
In ACV particularly, "the mother" is a complex structure of beneficial acids that has been shown to have health benefits. Unrefined vinegars have a murky appearance and typically still contain the mother culture. Clear and pasteurised vinegars typically do not contain the mother culture and don't carry the same benefits. The Mother has a cobweb-like appearance and can make the vinegar look slightly congealed.
The Mother is mostly made up of acetic acid bacteria and cellulose, the natural by-products of fermentation. Its presence is a good sign that the vinegar is raw and minimally processed. For a deeper look, read Apple Cider Vinegar Benefits with the Mother on our sister site, Nature's Help.
7 Potential Health Benefits of Apple Cider Vinegar
More clinical studies are being conducted on the health benefits of ACV. There is evidence that ACV:
1. Lowers Blood Sugar
Vinegar helps improve insulin sensitivity. It lowers blood glucose and insulin responses. This is great for people who are pre-diabetic and want to lower blood sugar levels.
People with diabetes can benefit from apple cider vinegar too, but should talk to their doctor before adding it to their daily regimen.
In one small study, people with insulin resistance who took vinegar before a high-carbohydrate meal had noticeably better insulin sensitivity afterwards. The effect is strongest when ACV is taken with or just before a carb-containing meal.
2. Helps with Weight Loss
Apple cider vinegar can help with weight loss in a couple of ways.
First, it reduces blood sugar spikes. That means you won't have so many cravings. Also, when you have it, it makes you feel full faster. That means you eat less.
One study showed that people who take vinegar with their meals eat an average of 250 fewer calories later.
In a 12-week Japanese study, adults with excess weight who had 15–30 ml of vinegar daily lost around 1–2 kg more than the placebo group. That's modest, so ACV works best as a small helper alongside a balanced diet and regular movement, not a replacement for them. For more support, see Nutrient-Dense Support for Anyone on a Weight Loss Journey on Moringa Leaf.
3. Lowers Cholesterol
Preliminary studies have shown promise that apple cider vinegar could lower triglyceride levels. It also contains chlorogenic acid, which is an important antioxidant.
The same 12-week study also found lower triglyceride levels in the vinegar groups. Want to know where your numbers should sit? Read What Is a Healthy Cholesterol Level? on Nature's Help.
4. Detoxifies Blood and Organs
Apple cider vinegar has been shown to act as a purifier, breaking down fatty mucus and phlegm. It also prevents your urine from becoming excessively alkaline, assisting your vital organs — kidneys, bladder and liver — as well as promoting healthy blood flow to the heart and brain.
5. Can Treat Acid Reflux and Heartburn
Some of the main causes of acid reflux and heartburn are an imbalanced stomach pH and a lack of enzymes and probiotics.
Important: ACV is acidic, and for some people it can make heartburn worse rather than better. If you have reflux, start with a small amount, always take it with food, and stop if your symptoms increase. Speak to your GP if heartburn is frequent.
6. Can Kill Candida (Yeast) and Boost Probiotics
Millions of people around the world struggle with candida and yeast. The side effects can be bad breath, lack of energy, UTIs and digestive issues. ACV contains probiotics and a type of acid that promotes the growth of probiotics, which help kill off candida.
7. Fights Seasonal Allergies
Another amazing use of ACV is for allergies. ACV helps break up mucus in your body and supports lymphatic drainage. It also supports the immune system and can clear your sinuses.
How to Take Apple Cider Vinegar Safely
- Capsules: follow the dose on the label, take them with a meal, and swallow with a full glass of water.
- Liquid: most studies used 15–30 ml (1–2 tablespoons) a day. Always dilute it in a large glass of water, drink it through a straw, and rinse your mouth with plain water afterwards to protect your teeth.
- Timing: taking ACV with or just before your largest carbohydrate-containing meal is the approach most commonly used in research.
- Start low: begin with a smaller amount for the first week to see how your stomach handles it.
- Never take it neat: undiluted vinegar can damage tooth enamel and irritate your throat.
Who Should Be Cautious with ACV?
Speak with your doctor or pharmacist before taking apple cider vinegar regularly if you:
- Take diabetes medication or insulin, as ACV may lower blood sugar further.
- Take diuretics (fluid tablets) or heart medication such as digoxin, as large amounts of ACV may lower potassium levels.
- Have gastroparesis (slow stomach emptying), stomach ulcers or frequent reflux.
- Have kidney disease.
- Are pregnant or breastfeeding.
Where Turmeric Australia Fits In
Our Organic Apple Cider Vinegar with the Mother capsules give you all the convenience of ACV without the pungent taste or the acid on your teeth. Aged for 9 months in oak barrels and gently dried at low temperatures, it's an easy way to make ACV part of your daily routine. Simply take with a meal and a glass of water.
Shop Apple Cider Vinegar Capsules →
FAQs
What does "with the Mother" mean in apple cider vinegar?
The Mother is the natural culture of acetic acid bacteria, enzymes and proteins that forms during fermentation. ACV with the Mother is raw and unfiltered, and looks cloudy. Clear, pasteurised vinegars usually have the Mother removed.
Are apple cider vinegar capsules as good as liquid?
Capsules are more convenient and avoid the strong taste and the acid exposure to your teeth. Most research has used liquid ACV, so check the label for the amount per capsule and follow the recommended dose.
When is the best time to take apple cider vinegar?
Most studies used ACV with or just before a meal, particularly one containing carbohydrates. Taking it with food is also gentler on your stomach.
How much apple cider vinegar should I take a day?
For capsules, follow the dose on the label. For liquid, most studies used 15–30 ml (1–2 tablespoons) a day, always diluted in a large glass of water.
Does apple cider vinegar help with weight loss?
Research suggests ACV may increase feelings of fullness and support modest weight loss. In one 12-week study, participants lost around 1–2 kg more than the placebo group. It works best alongside a balanced diet and regular exercise.
Can apple cider vinegar damage your teeth?
Yes. Liquid ACV is acidic and can wear away tooth enamel over time. Always dilute it, drink through a straw and rinse with water afterwards — or choose capsules, which bypass your teeth altogether.
Who should not take apple cider vinegar?
Check with your doctor first if you take diabetes medication, insulin, diuretics or digoxin, or if you have kidney disease, stomach ulcers, gastroparesis or frequent reflux. Also seek advice if you are pregnant or breastfeeding.
Our Simple Recommendation
If you've struggled with the taste of liquid ACV, capsules are the easiest way to stay consistent. Take them with your main meal and a full glass of water, give it at least 8–12 weeks alongside a balanced diet and regular movement, and check with your doctor first if you take diabetes, diuretic or heart medication.
Shop Apple Cider Vinegar Capsules →
References
- Johnston CS, Kim CM & Buller AJ (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care.
- Kondo T, et al. (2009). Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, Biotechnology, and Biochemistry.
- Östman E, et al. (2005). Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. European Journal of Clinical Nutrition.
- Launholt TL, et al. (2020). Safety and side effects of apple vinegar intake and its effect on metabolic parameters and body weight: a systematic review. European Journal of Nutrition.
About the Author: This article was written by Kirsty Strowger, Founder of Turmeric Australia and Nature's Help — two of Australia's most trusted natural health e-commerce brands. With over 20 years of experience in the health and wellness industry, Kirsty has become a recognised authority in natural health education, product development, and women's wellness. For more than a decade, Kirsty has been writing evidence-based articles that empower Australians to take charge of their health naturally. Her passion for creating high-quality, science-backed supplements has helped thousands of Australians improve their wellbeing — the natural way.
Please note: This article is not intended to diagnose, treat, cure or prevent any disease. Results may vary from individual to individual.
Disclaimer: This information is provided for general educational purposes only and does not constitute medical advice, diagnosis or treatment. Apple cider vinegar may interact with diabetes medication, insulin, diuretics and some heart medications, and may not be suitable for people with kidney disease, stomach ulcers, gastroparesis or frequent reflux. Always consult a qualified healthcare professional before starting a new supplement, particularly if you have a pre-existing health condition, are pregnant or breastfeeding, or take prescription medication.
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