is a nationally acclaimed orthopedic surgeon and sports-medicine doctor who cohosts the popular radio show . Whether you want to know about bunions, better sleep, or running your first marathon without getting hurt, Dr. Cole can offer an expert鈥檚 take. Eric Haunschild, his research assistant, also contributes to this column. Have a question? Email AskADoctor@outsideim.com. The doctor is in.
Does apple cider vinegar actually do anything for your body or gut, or is it just something Goop has been selling us? If it is good, how should we be supplementing with it?
Apple cider vinegar (ACV) has been touted as a holistic cure-all for decades, and it鈥檚 as popular as ever in the wellness world. Proponents claim the pantry staple has all sorts of positive benefits:听,听, and promoting听, to name a few. And in theory, certain properties of ACV suggest that these claims may have some truth to them. For example, ACV contains B-complex vitamins, which 听in the body. But the anti-inflammatory properties听of these vitamins haven鈥檛 been studied听in the context of vinegar consumption. That鈥檚 the problem with most of the claims people make about ACV鈥攖hey just haven鈥檛 been proven, one way or the other.
ACV also has plenty听of antioxidants, and 听may help reduce chronic disease burden as we age. However,听scientific studies on antioxidants have been inconclusive, and there isn鈥檛 really any research about ACV鈥檚 antioxidants and their effects. When it comes to the gut,听it鈥檚 possible that the听acetic acid in ACV could aid our听digestion and thus ease gut issues,听particularly as we age and produce less of our own stomach acids.听In theory, adding another acid may help achieve the same thing, but whether it actually works is also, as yet, unproven.
However, there are a few evidence-backed, measurable physiological effects, including听increased satiety: in a small study from the European Journal of Clinical Nutrition in 2005, participants who supplemented a standard meal with ACV reported feeling more full than those who didn鈥檛. Another randomized controlled trial, in the Journal of Functional Foods from 2018, found that regular supplementation of two tablespoons of ACV daily for three months contributed to modest weight loss of a few pounds when compared to controls. So it seems apple cider might offer a small boost for those interested in weight loss鈥攂ut that鈥檚 not necessarily a听health benefit, unless you鈥檙e working toward听a specific goal that听you and your doctor have agreed would be beneficial for you.
ACV has also been shown to offer a small amount of help modulating blood sugar and insulin levels after you eat a meal, but not so听reliably that it could replace traditional treatments and medications.听A recent meta-analysis in the听听reported that in studies that collectively evaluated over 300 Type 2听diabetics, ACV supplementation did have beneficial effects on blood-sugar levels. However, most of the individual studies used small sample sizes, and while the results were promising, they were still pretty minimal.
If you鈥檙e interested in experimenting with supplementation, it鈥檚 safe to take ACV in small doses. Recommendations vary, but an ounce a day diluted in water is a safe place to start. The only notable side effects of overconsumption are an upset stomach and, if you take it undiluted, a sore throat or听weaker tooth enamel over time. Just don鈥檛 expect a miracle, and remember that if something sounds too good to be true, it probably is.
滨鈥m obsessed with my Theragun听and generally any type of self-myofascial release, like vibrating foam rollers.听Is it possible to overuse tools like this? The Theragun feels fantastic, but it鈥檚 also pretty aggressive.听
From to ,听it seems like everyone (including myself) nowadays is raving about the benefits of self-percussion therapy devices. Manufacturers claim that these devices accelerate recovery and muscle repair, improve blood and lymphatic flow, and relieve stiffness when regularly used听before and after exercise. While some of these claims are likely overblown, there is some evidence that these听devices can alleviate delayed onset muscle soreness鈥攁nd as long as you aren鈥檛 finding that the tool is leaving you achier than you were when you started, you鈥檙e probably fine. The key here is to listen to your body, and stop if it starts to feel painful.
Most of the benefits listed above听are anecdotal; of the above claims, the only one with听scientific evidence behind it is that these devices听can听reduce soreness following vigorous exercise. A 2014 study in the examined delayed onset muscle soreness. One group received vibration therapy after exercise, and another group had regular massage therapy. Those who received vibration therapy had a greater reduction in pain 48 hours after an intense workout compared to the massage-therapy group.
When using a percussive device, you can expect to feel some transient, mild soreness over the area being massaged, but you should use common sense. If you are percussing over areas that result in significant and increasing pain of a different character than simple muscle soreness, back off. These devices should only be used on muscle鈥攐ther sensitive areas, such as an inflamed tendon or bursa, may benefit from a mild manual massage but should not be aggressively percussed. Percussing bone, in addition to being extremely painful, has no benefit. With these considerations in mind, using a Theragun on tired muscles may fast-track your post-workout recovery, and as long as you pay attention to your body, there is no real risk of overuse or injury.