Apple Cider Vinegar & Your Immune System.

A Gentle, Foundational Approach to Wellness

If you’ve been in the Core Living space for any amount of time, you’ve probably noticed that I talk about the gut often, not to be repetitive, but because your gut is the starting place for so much of your overall health. We tend to think of the immune system as something separate, floating somewhere between our lymph nodes and our sinuses, only relevant when we’re fighting a cold or flu. But the truth is, your immune system is deeply rooted in your digestive system. How strong you feel, how resilient you are when sickness comes around, and how your body recovers are all connected to what is happening inside your gut every single day.

This is where raw apple cider vinegar becomes such a powerful daily tool. Not as a trend, not as a cure-all, and not as something you take once and forget about but as a gentle, consistent support to the internal environment your immune system depends on. When ACV is raw, unfiltered, and contains the mother, it offers beneficial bacteria, prebiotics, organic acids, and antioxidant-rich compounds that help create and maintain balance within the gut. And when the gut is balanced, your immune system can function the way it was designed to.

Most people don’t realize that around 70% of the immune system is housed in the gut. That means the state of your microbiome, the balance of “good” and “bad” bacteria plays a huge role in whether you feel hardy and resilient, or run-down and easily overwhelmed. When the gut microbiome is thriving, the immune system can stand strong, respond wisely, and recover efficiently. When the gut is inflamed or imbalanced, the immune system has to work overtime, leaving you more vulnerable to frequent illness, chronic inflammation, skin flare-ups, hormone imbalance, and overall fatigue.

So how does apple cider vinegar support this key system? Raw ACV contains beneficial bacteria and prebiotic compounds that help nourish and encourage the growth of healthy gut flora. Instead of trying to “add” something artificial to the body, ACV works in harmony with what’s already inside you. The acetic acid found in ACV also helps support proper digestion, which means your body becomes more efficient at breaking down food and absorbing the vitamins, minerals, and antioxidants that your immune cells rely on to do their job.

When our digestion is sluggish, when food isn’t broken down well, or when we’re not absorbing the nutrients we eat, the immune system isn’t being fueled. Think of digestion as the foundation. If the foundation is strong, everything built on top of it can remain strong. If the foundation is shaky, everything above it eventually begins to wobble. Apple cider vinegar helps support and strengthen that foundation.

Many people notice this in small, real-life ways when they start using ACV consistently: less bloating, smoother digestion, clearer skin, more steady energy, fewer sinus issues, and better resilience during seasonal sickness. These improvements may seem unrelated, but they all tie back to the same interconnected system of gut balance and immune function.

Another aspect worth mentioning is that ACV supports a healthy inflammatory response. Chronic inflammation can burn out the immune system over time. The polyphenols and organic acids found in ACV have antioxidant properties, meaning they help the body balance inflammatory processes rather than fueling them. Again, ACV is not “fixing” the body. It is supporting the conditions the body needs to correct itself.

The key is consistency and proper use. Apple cider vinegar is strong and concentrated, so it should always be diluted. I recommend adding 1 to 2 teaspoons of raw, unfiltered ACV to a glass of water, warm or room temperature, once or twice per day. You can add lemon, honey, cinnamon, ginger, or trace minerals based on your preference. What matters is that it becomes a small, steady rhythm — not something rushed or forced. And definitely, never take ACV straight. We are supporting the body, not shocking it.

The beauty of this practice is in its simplicity. We don’t need complicated routines or long supplement lists to care for our immune system. We need nourishment, rest, hydration, minerals, daily movement, sunlight, and a healthy gut. Apple cider vinegar fits seamlessly into a lifestyle that is about connecting with your body rather than battling it.

I always say, your body wants to heal. It is always trying to move you back into balance. When we give it just a little support, a little consistency, a little nourishment, it responds. It softens. It strengthens. It rebuilds from within.

So tomorrow morning, take a quiet moment for yourself. Warm water. A splash of ACV. A deep breath. Let it be slow. Let it be intentional. Let it be a reminder that healing is not about urgency — it's about alignment. It’s about choosing small things that matter and trusting that your body knows what to do with them.

Tiny habits. Real change. That is the Core Living way.

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