6 Health Benefits of Apple Cider Vinegar, Backed by Science

Homepage banner

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and medicine.

Many people claim it can relieve a wide range of health complaints, but you may wonder what the research says.

Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects. What’s more, evidence suggests it may offer health benefits, such as aiding weight loss, reducing cholesterol, lowering blood sugar levels, and improving the symptoms of diabetes.

However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.

This article looks at the evidence behind 6 possible health benefits of apple cider vinegar.

1. High in healthful substances

Apple cider vinegar is made via a two-step process (1).

First, the manufacturer exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol. Next, they add bacteria to further ferment the alcohol, turning it into acetic acid — the main active compound in vinegar.

Acetic acid gives vinegar its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar’s health benefits. Cider vinegars are 5–6% acetic acid (2Trusted Source, 3).

Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.

Some people believe that the mother is responsible for most of its health benefits, although there are currently no studies to support this.

While apple cider vinegar does not contain many vitamins or minerals, it offers a small amount of potassium. Good quality brands also contain some amino acids and antioxidants.

SUMMARYApple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid, which is a main active ingredient in vinegar and may be responsible for its health benefits.

2. Can help kill harmful bacteria

Vinegar can help kill pathogens, including bacteria (4Trusted Source).

People have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.

Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.

Vinegar is also a food preservative, and studies show that it inhibits bacteria like E. coli from growing in and spoiling food (4Trusted Source, 5Trusted Source, 6Trusted Source).

If you’re looking for a natural way to preserve your food, apple cider vinegar could help.

Anecdotal reports also suggest that diluted apple cider vinegar could help with acne when applied to the skin, but there doesn’t seem to be any strong research to confirm this.

SUMMARYThe main substance in vinegar — acetic acid — can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.

3. May help lower blood sugar levels and manage diabetes

To date, one of the most convincing applications of vinegar is helping treat type 2 diabetes.

Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin (7Trusted Source).

However, people without diabetes can also benefit from keeping their blood sugar levels in the normal range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.

The most effective and healthiest way to regulate blood sugar levels is to avoid refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.

Research suggests that vinegar offers the following benefits for blood sugar and insulin levels:

  • A small study suggests vinegar may improve insulin sensitivity by 19–34% during a high carb meal and significantly lower blood sugar and insulin response (8).
  • In a small study in 5 healthy people, vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread (9Trusted Source).
  • A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning (10).
  • Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals (11Trusted Source, 12Trusted Source).

The National Centers for Complementary and Integrative Health (NCCIH) says it’s very important that people do not replace medical treatment with unproven health products (13Trusted Source).

If you’re currently taking blood-sugar-lowering medications, check with your healthcare provider before increasing your intake of any type of vinegar.

SUMMARYApple cider vinegar has shown great promise in improving insulin sensitivity and helping lower blood sugar responses after meals.

4. May aid weight loss

Perhaps surprisingly, studies show that vinegar could help people lose weight.

Several human studies show that vinegar can increase feelings of fullness. This can lead you to eat fewer calories and lose weight.

For example, according to one study, taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the day (14Trusted Source, 15Trusted Source).

Furthermore, a study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss (16):

  • taking 1 tablespoon (12 mL) led to a loss of 2.6 pounds (1.2 kg)
  • taking 2 tablespoons (30 mL) led to a loss of 3.7 pounds (1.7 kg)

However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest.

That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. It’s your entire diet or lifestyle that creates long-term weight loss.

Overall, apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.

Apple cider vinegar only contains about three calories per tablespoon, which is very low.

SUMMARYStudies suggest that vinegar can increase feelings of fullness and help you eat fewer calories, which may lead to weight loss.

5. Improves heart health in animals

Heart disease is one of the leading causes of death (17Trusted Source).

Several biological factors are linked to your risk of heart disease.

Research suggests that vinegar could improve several of these risk factors. However, many of the studies were conducted in animals.

These animal studies suggest that apple cider vinegar can lower cholesterol and triglyceride levels, as well as several other heart disease risk factors (18Trusted Source, 19Trusted Source, 20Trusted Source).

Some studies in rats have also shown that vinegar reduces blood pressure, which is a major risk factor for heart disease and kidney problems (21Trusted Source, 22Trusted Source).

However, there is no good evidence that vinegar benefits heart health in humans. Researchers need to do more studies before reaching any strong conclusions.

SUMMARYSeveral animal studies have shown that vinegar can reduce blood triglycerides, cholesterol, and blood pressure. However, there is no strong evidence that it leads to a reduced risk of heart disease in humans.

6. May boost skin health

Apple cider vinegar is a common remedy for skin conditions like dry skin and eczema.

The skin is naturally slightly acidic. Using topical apple cider vinegar could help rebalance the natural pH of the skin, improving the protective skin barrier (23).

On the other hand, alkaline soaps and cleansers could irritate eczema, making symptoms worse (24).

Given its antibacterial properties, apple cider vinegar could, in theory, help prevent skin infections linked to eczema and other skin conditions.

Some people use diluted apple cider vinegar in a facewash or toner. The idea is that it can kill bacteria and prevent spots.

However, one study in 22 people with eczema reported that apple cider vinegar soaks did not improve the skin barrier and caused skin irritation (25).

Talk to your healthcare provider before trying new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns (26).

SUMMARYApple cider vinegar is naturally acidic and has antimicrobial properties. This means it could help improve the skin barrier and prevent infections. However, more studies are needed to know how safe and effective this remedy is.

Dosage and how to use it

The best way to incorporate apple cider vinegar into your diet is to use it in cooking. It’s a simple addition to foods like salad dressings and homemade mayonnaise.

Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoon (15–30 mL) per day mixed in a large glass of water.

It’s best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.

Some dieticians recommend using organic, unfiltered apple cider vinegars that contain mother.”

Bragg’s seems to be the most popular option, which is available online along with reviews and ratings. However, several other varieties are also available.

SUMMARYA common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons (10–30 mL) per day, either used in cooking or mixed in a glass of water.

Apple Cider Vinegar Dosage: How Much Should You Drink per Day?

Apple cider vinegar has been used in cooking and natural medicine for thousands of years.

Many claim it has health benefits, including weight loss, improved blood sugar levels, relief from indigestion and a decreased risk of heart disease and cancer.

With its many potential uses, it can be difficult to know how much apple cider vinegar to take each day.

This article outlines how much apple cider vinegar you should drink for different health benefits, as well as the best ways to avoid side effects.

For Blood Sugar Management
Apple Cider Vinegar Dosage

Apple cider vinegar is often recommended as a natural way to control blood sugar levels, especially for people with insulin resistance.

When taken before a high-carb meal, vinegar slows the rate of stomach emptying and prevents large blood sugar spikes (1Trusted Source).

It also improves insulin sensitivity, which helps your body move more glucose out of the bloodstream and into your cells, thus lowering blood sugar levels (2Trusted Source).

Interestingly, only a small amount of apple cider vinegar is needed to have these effects.

Four teaspoons (20 ml) of apple cider vinegar before meals have been shown to significantly reduce blood sugar levels after eating (2Trusted Source, 3Trusted Source, 4Trusted Source).

It should be mixed with a few ounces of water and consumed right before a high-carb meal (2Trusted Source, 5Trusted Source).

Apple cider vinegar does not significantly lower blood sugar when taken before a low-carb or high-fiber meal (6Trusted Source).

SUMMARYDrinking four teaspoons (20 ml) of apple cider vinegar diluted in water immediately before a high-carb meal can reduce blood sugar spikes.

For Polycystic Ovarian Syndrome (PCOS)

Polycystic ovarian syndrome (PCOS) is a hormonal condition associated with abnormal menstrual cycles, high levels of androgen hormones, ovarian cysts and insulin resistance (7Trusted Source).

One three-month study found that women with PCOS who drank one tablespoon (15 ml) of apple cider vinegar with 100 ml or about 7 ounces of water immediately after dinner had improved hormone levels and experienced more regular periods (8Trusted Source).

While further research is needed to confirm these results, one tablespoon (15 ml) each day appears to be an effective dose for improving PCOS symptoms.

SUMMARYRegularly drinking one tablespoon (15 ml) of apple cider vinegar with 100 ml or about 7 ounces of water after dinner may improve symptoms of PCOS.

For Weight Loss

Vinegar may help people lose weight by increasing feelings of fullness and reducing the amount of food eaten throughout the day (9Trusted Source).

In one study, one or two tablespoons (15 or 30 ml) of apple cider vinegar daily for three months helped overweight adults lose an average of 2.6 and 3.7 pounds (1.2 and 1.7 kg), respectively (10Trusted Source).

Two tablespoons each day have also been found to help dieters lose nearly twice as much weight in three months compared to people who didn’t consume apple cider vinegar (11).

You can stir it into a glass of water and drink it before meals or mix it with oil to make a salad dressing.

Apple cider vinegar is more likely to aid weight loss when combined with other diet and lifestyle changes.

SUMMARYDrinking 1–2 tablespoons (15–30 ml) of apple cider vinegar each day for several months may increase weight loss in people who are overweight.

For Improved Digestion

Many people take apple cider vinegar before protein-heavy meals to improve digestion.

The theory is that apple cider vinegar increases the acidity of your stomach, which helps your body create more pepsin, the enzyme that breaks down protein (12Trusted Source).

While there is no research to support the use of vinegar for digestion, other acidic supplements, such as betaine HCL, can significantly increase the acidity of the stomach (13Trusted Source).

Acidic foods like apple cider vinegar may have similar effects, but more research is needed.

Those who take apple cider vinegar for digestion typically drink one to two tablespoons (15–30 ml) with a glass of water immediately before meals, but there is currently no evidence to support this dose.

SUMMARYSome claim drinking one to two tablespoons (15–30 ml) of apple cider vinegar before meals can aid digestion. However, there is currently no research to support this practice.

For General Wellness

Other popular reasons for taking apple cider vinegar include protecting against heart disease, reducing the risk of cancer and fighting infection.

There is limited scientific evidence to support these claims, and no recommended dosages for humans are available.

Animal and test-tube studies suggest that vinegar may reduce the risk of heart disease, fight cancer and slow the growth of bacteria, but no studies have been performed in humans (14Trusted Source, 15Trusted Source, 16Trusted Source).

Several studies have found that people who regularly eat salads with vinegar-based dressings tend to have a lower risk of heart disease and less belly fat, but this could be due to other factors (11, 17Trusted Source).

More human research is needed to understand the best dose of apple cider vinegar for general health and wellness.

SUMMARYThere is no evidence that apple cider vinegar can protect against heart disease, cancer or infection in humans, so no dosage recommendations can be made.

Best Practices to Avoid Side Effects

Apple cider vinegar is relatively safe to consume but can cause side effects in some people.

Since apple cider vinegar’s acidity is responsible for many of its health benefits, be sure not to mix it with anything that could neutralize the acid and reduce its positive effects (18Trusted Source).

Keep in mind that vinegar’s acidity may also damage tooth enamel with regular use. Drinking through a straw and rinsing your mouth with water afterward can help prevent this (19Trusted Source).

While drinking apple cider vinegar is associated with health benefits, consuming large amounts (8 ounces or 237 ml) every day for many years can be dangerous and has been linked to low blood potassium levels and osteoporosis (20Trusted Source).

If you experience uncomfortable side effects after taking apple cider vinegar, such as nausea, burping or reflux, stop taking it and discuss these symptoms with your doctor (21Trusted Source, 22Trusted Source).

SUMMARYApple cider vinegar is relatively safe in small quantities but may erode tooth enamel or cause stomach upset in some people. Large amounts may be unsafe to consume over long periods of time.

The Bottom Line

Apple cider vinegar can help manage blood sugar, improve symptoms of PCOS and promote weight loss.

A typical dose is 1–2 tablespoons (15–30 ml) mixed with water and taken before or after meals.

Research doesn’t support claims that it can improve digestion and prevent heart disease, cancer or infection.

Apple cider vinegar is a relatively safe supplement to consume in moderation but has not been extensively researched.

Future studies may reveal more potential uses and benefits and help clarify the most effective dosages.

The bottom line

Many websites and natural healthcare proponents claim that apple cider vinegar has exceptional health benefits, including boosting energy and treating disease.

Unfortunately, there’s little research to support most claims about its health benefits.

That said, some studies suggest it may offer some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.

Apple cider vinegar appears to be safe, as long as you don’t take excessive amounts of it.

It also has various other non-health-related uses, including as a natural hair conditioner, skin care product, and cleaning agent.

 

 

 

 

Clear image of Apple Cider Vinegar Pure

 

How do I use Apple Cider Vinegar Pure?
Take two (2) capsules a day with food or as directed by your healthcare professional. Apple Cider Vinegar Pure should be used in conjunction with a sensible diet and exercise program.

        HOME     CONTACT US    PRIVACY POLICY

Wordpress Social Share Plugin powered by Ultimatelysocial