Vinegar
A dilute solution of acetic acid in water that activates AMPK via a different mechanism than berberine—through energy expenditure from metabolizing acetic acid.
Active Compounds
Bioactive compounds found in Vinegar, based on research from longevity science.
- Acetic acid
By definition, vinegar is merely a dilute solution of acetic acid in water
Source: How Not to Age
Health Benefits
Health conditions and aging processes that Vinegar may influence, based on the source research.
Improves
- Type 2 diabetes
Reduces blood sugars in diabetics on par with antidiabetic drugs.
Source: How Not to Age
- High cholesterol
Source: How Not to Age
- High blood sugar2 tsp per meal
RCTs show 2 tsp vinegar with a meal blunts post-meal blood sugar spike by about 20%.
Source: How Not to Age
- Impaired artery function
Source: How Not to Age
- High triglycerides
Source: How Not to Age
Reduces Risk Of
- Heart disease
Harvard Nurses' Health Study found 54% lower risk of fatal heart attacks among women using oil and vinegar dressing 5+ days/week.
Source: How Not to Age
- Obesity1-2 tablespoons/day
A double-blind study found that one to two tablespoons of apple cider vinegar daily led to significantly more weight loss—about four pounds over three months—plus reduced visceral fat; Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects (Kondo et al. 2009)
Source: How Not to Die
- High blood pressuredaily vinegar consumption
Hypotensive effects of drinks containing vinegar on high normal blood pressure and mild hypertensive subjects (Kajimoto et al. 2003)
Source: How Not to Die
- Fatal heart attacks
Harvard Nurses' Health Study: women using oil and vinegar dressing 5+ days/week had 54% lower risk of fatal heart attacks
Source: How Not to Age
Biological Mechanisms
How Vinegar works at a cellular level.
- PromotesAMPK activation
Acetic acid from vinegar is metabolized, giving a natural AMPK boost at typical salad dressing doses.
- PromotesLowers Postprandial Glycemia
Vinegar has antiglycemic properties; vinegar dressing and cold storage of potatoes lower postprandial glycemic and insulin responses
- PromotesBlunts blood sugar spike
Adding two teaspoons of vinegar to a meal may improve blood sugar control, blunting the blood sugar spike after a meal by about 20 percent
- PromotesReduces body weight
Vinegar intake reduces body weight and body fat mass (Kondo et al. 2009)
- PromotesReduces body fat
Acetic acid formed during vinegar production can inhibit body fat and hepatic lipid accumulation without changing skeletal muscle weight and food intake
Dosage Recommendations
Specific amounts mentioned in the research literature.
- 2 tsp per mealfor AMPK activation
Acetic acid from vinegar is metabolized, giving a natural AMPK boost at typical salad dressing doses.
Source: How Not to Age
- 2 tsp per mealfor High blood sugar
RCTs show 2 tsp vinegar with a meal blunts post-meal blood sugar spike by about 20%.
Source: How Not to Age
- 2 teaspoons per mealfor Blunts blood sugar spike
Adding two teaspoons of vinegar to a meal may improve blood sugar control, blunting the blood sugar spike after a meal by about 20 percent
Source: How Not to Die
- 1-2 tablespoons/dayfor Obesity
A double-blind study found that one to two tablespoons of apple cider vinegar daily led to significantly more weight loss—about four pounds over three months—plus reduced visceral fat; Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects (Kondo et al. 2009)
Source: How Not to Die
- 2 tablespoons before mealsfor Type 2 diabetes
Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2 diabetes. Regular vinegar ingestion favorably influences hemoglobin A1c values.
Source: How Not to Die
- daily vinegar consumptionfor High blood pressure
Hypotensive effects of drinks containing vinegar on high normal blood pressure and mild hypertensive subjects (Kajimoto et al. 2003)
Source: How Not to Die
- 15-30 ml daily for 12 weeksfor Reduces body fat
Acetic acid formed during vinegar production can inhibit body fat and hepatic lipid accumulation without changing skeletal muscle weight and food intake
Source: Nutrition, Food and Diet in Ageing and Longevity
- Dose you might typically get dressing a saladfor AMPK activation
Source: How Not to Age
Tips & Recommendations
Use vinegar with meals to moderate blood sugar responses
Source: How Not to Die
Recipes with Vinegar
Sources
- How Not to Age
- How Not to Die
- Nutrition, Food and Diet in Ageing and Longevity