Victoria Beckham has never been shy about sharing her wellness habits, but her latest Instagram reveal has people talking. The former Spice Girls member and celebrated fashion designer posted a photo of a bottle with a message that left little to the imagination: “Just brave! Two tablespoons first thing in the morning, on an empty stomach!” The ingredient in question is apple cider vinegar, a humble kitchen staple that has, largely thanks to celebrity endorsements, transformed into a full-blown wellness trend. Beckham is far from alone in her devotion to it, as singer Cheryl Tweedy has also spoken about incorporating apple cider vinegar into her daily routine alongside her diet and workout regimen, according to Express.co.uk.
So what exactly is apple cider vinegar, and why do so many people swear by it? The liquid is produced through a two-step fermentation process in which crushed apples are first converted into alcohol and then into acetic acid by bacteria. It is this acetic acid that researchers believe may be responsible for many of the potential health effects that have been attributed to the drink. Raw, unfiltered versions of apple cider vinegar often contain what is called the “mother,” a cloudy, cobweb-like substance made up of enzymes, proteins, and beneficial bacteria that settles at the bottom of the bottle.
When it comes to blood sugar regulation, some scientific research does lend support to the idea that apple cider vinegar can be helpful. Studies suggest it may slow down the digestion of carbohydrates and improve the body’s sensitivity to insulin, which could help keep blood sugar levels more stable after meals. This is particularly relevant for people managing their weight or keeping an eye on their metabolic health, as spikes and crashes in blood sugar are often linked to increased hunger and cravings. That said, experts are careful to point out that the effects are modest and should never be seen as a replacement for medical treatment.
Digestive health is another area where apple cider vinegar has gained a reputation. It is thought to support the digestive process by stimulating the production of stomach acid, which can help the body break down food more efficiently. The mild antimicrobial properties of acetic acid may also play a role in keeping the gut environment balanced. Registered nutritionist Sarah Dumount-Gayle has weighed in on what kind of product consumers should actually be reaching for, stating that “for digestive effects, it is important to consume raw and unfiltered apple cider vinegar that contains the ‘mother’.” Her advice points to the fact that not all apple cider vinegar products on the market are created equal, and highly processed, filtered versions may lack many of the beneficial components.
Despite the enthusiasm from celebrities and wellness enthusiasts, it is worth approaching apple cider vinegar with realistic expectations and a degree of caution. Drinking it straight or in excessive amounts can irritate the lining of the stomach and, over time, erode tooth enamel due to its high acidity. Most health professionals recommend diluting it in water before consumption and sticking to moderate amounts, such as the one to two tablespoons that Beckham herself mentions. Taking it on an empty stomach first thing in the morning, as Beckham does, is a popular approach, though people with sensitive stomachs may want to experiment with timing to find what works best for them.
Apple cider vinegar has been used for centuries in folk medicine and culinary traditions around the world, long before it ever became a social media trend. Its roots go back to ancient civilizations that used various forms of fermented vinegar for preserving food, treating wounds, and as a general health tonic. Hippocrates, often referred to as the father of modern medicine, reportedly used vinegar-based remedies as far back as 400 BC. In more recent history, apple cider vinegar gained renewed mainstream attention in the mid-20th century through books that promoted its health benefits, and the surge in interest from the wellness community over the past decade has brought it back into the spotlight in a significant way. The global market for apple cider vinegar has grown substantially, with countless brands now offering everything from raw bottled vinegar to capsule supplements for those who cannot stomach the taste.
It is also worth noting that apple cider vinegar is very low in calories and contains trace amounts of potassium, amino acids, and antioxidants, making it a relatively harmless addition to most people’s routines when consumed sensibly. The key takeaway from both the celebrity buzz and the scientific literature is that it can be a useful supporting habit, but it works best as part of a broader approach to healthy living that includes a balanced diet and regular physical activity.
If you have tried apple cider vinegar as part of your morning routine or are curious about giving it a shot, share your thoughts and experiences in the comments.
