At a Glance
- apple cider vinegar is a fermented apple product that many use for health claims.
- Studies show it may help control blood sugar, support weight loss, and reduce harmful bacteria.
- Risks include tooth enamel erosion, throat irritation, and interactions with medications if taken undiluted.
- Why it matters: Understanding the evidence and safety helps people use it responsibly.
Apple cider vinegar (ACV) has long been touted as a cure-all, but the science behind its health claims is mixed. Some research points to modest benefits for blood sugar control, weight loss, and food preservation, while other studies highlight potential side effects such as enamel erosion and throat irritation. Knowing how to use ACV safely and when to consult a professional can help you decide if it fits into your wellness routine.
What Is Apple Cider Vinegar?
Apple cider vinegar is made by fermenting apples, sugar, and yeast. The yeast turns sugar into alcohol, and bacteria then convert the alcohol into acetic acid-the component that gives ACV its sharp taste and smell. Two common forms exist:
- Filtered and pasteurized: clear liquid, often sold in glass bottles.
- Raw and unfiltered: cloudy with sediment called “the mother,” a mix of bacteria and yeast that some believe adds probiotic benefits.
ACV can be used in many ways beyond drinking, including as a kitchen cleaner, a salad dressing, a fruit and vegetable wash, a preservative, or even a weed killer.
Potential Health Benefits
1. May Help Control Blood Sugar and Diabetes
- Up to 95% of diabetics have type 2 diabetes, which stems from insulin resistance.
- ACV can improve insulin response and lower post-meal blood sugar.
- Consuming ACV before bed may reduce fasting blood sugar after waking.
- Important: ACV alone will not replace diabetes medication and should not be used as a substitute.
2. Kills Harmful Bacteria
- ACV’s acetic acid can inhibit growth of pathogens such as staph, candida, E. coli, and norovirus.
- In Korea, vinegar is a popular preservative because it prevents these microbes from thriving.
3. May Aid Weight Loss
- When taken before or during a meal, ACV can increase satiety, reducing overall calorie intake.
- One study found participants ate 200 to 275 fewer calories when ACV was combined with a meal.
- Over three months, those taking 1 to 2 tablespoons of ACV daily lost up to 3.7 pounds and reduced body fat.
4. Might Improve Cholesterol Levels
- Adding up to an ounce of ACV to a lower-calorie diet can lower total cholesterol and triglycerides while raising HDL.
- People with type 2 diabetes may see similar improvements with half an ounce of ACV.
Side Effects and Safety Concerns
- High acidity can erode tooth enamel; damage is permanent.
- Undiluted ACV may cause esophageal burns or ulcers.
- Excessive intake can lead to hypokalemia (low potassium) and nausea or vomiting.
- ACV can interact with diuretics, insulin, and other medications.
To reduce risks, dilute ACV with water, juice, or tea. A typical safe dose is 1 teaspoon to 1 tablespoon in 6 to 8 ounces of warm water before meals.
How to Use and Dosage
| Use Case | Suggested Dilution | Typical Amount | Notes |
|---|---|---|---|
| Drinking | Water or juice | 1-2 tablespoons | Mix in 6-8 oz; avoid undiluted. |
| Salad dressing | Olive oil + ACV | 1-2 tbsp ACV | Use in vinaigrette for flavor and benefits. |
| Skin care | Water + ACV | 1 tbsp ACV in 1 cup water | Use as a wet wrap for skin issues; rinse thoroughly. |
| Hair rinse | Water + ACV | 2 tbsp ACV in 1 cup water | Apply after shampoo; wait 5 minutes before rinsing. |
Commercial ACV-infused drinks are available from brands such as Bragg, Poppi, Remedy, and Sidekick Sodas. These may be easier to consume if you dislike ACV’s sharp taste.
Bottom Line
While some studies suggest apple cider vinegar can help with weight loss, blood sugar control, and cholesterol management, the evidence is not definitive. The potential benefits are modest and may be outweighed by risks if ACV is consumed undiluted or in large amounts.
The safest approach is to use ACV in moderation, always dilute it, and monitor for side effects. If you have diabetes or are taking medication that could interact with ACV, talk to your doctor before adding it to your routine.
Remember: A balanced diet, adequate hydration, regular exercise, good sleep, and stress management provide far greater health benefits than any single food or supplement, including ACV.
