What are the Benefits of Apple Cider Vinegar?
Lindsay Knake
| 3 min read
Key Takeaways
- Raw, unpasteurized apple cider vinegar that lists “live and active cultures” contains probiotics and antioxidants, but it provides few calories, vitamins or minerals.
- Limited research suggests ACV may modestly blunt post‑meal glucose spikes, modestly improve cholesterol levels and increase short‑term satiety, yet it is not a substitute for medication or proven weight‑loss programs.
- Because it is highly acidic, ACV can erode tooth enamel, irritate the esophagus and interact with insulin, diuretics and blood‑pressure drugs; people with low potassium or gastroparesis should consult a health care provider before use.
Vinegar is among the top 2026 health trends.
Apple cider vinegar is a common, popular type of vinegar. It’s been believed to have health benefits for thousands of years, from treating infections and coughs to helping with weight loss and acid reflux to managing blood sugar levels.
But does apple cider vinegar have such benefits? Let’s take a look.
The benefits of apple cider vinegar
Apple cider vinegar is made by twice fermenting apple juice with yeast or sugar. The first fermentation process turns the sugars to alcohol, and the second fermentation process turns the alcohol to acetic acid. Acetic acid, which makes up about 5% of apple cider vinegar, gives it the sour flavor. The resulting vinegar is low in calories and doesn’t have many vitamins or nutrients.
Raw, unpasteurized apple cider vinegar contains probiotics, or good bacteria, that is important to support your gut health and immune system. It’s important to note that not all apple cider vinegar has probiotics. Look for labels that list “live and active cultures (LAC)” in the ingredient list. Raw apple cider vinegar, which hasn’t been pasteurized, often looks cloudy because of the natural bacteria and yeasts.
Raw apple cider vinegar also contains antioxidants, which can help prevent and repair cell damage, according to the Cleveland Clinic.
Aside from probiotics and antioxidants, there are three common ideas about the benefits of apple cider vinegar: lowering blood sugar, lowering cholesterol and aiding in weight loss.
Lower blood sugar
According to an analysis of research studies, apple cider vinegar may help slow digestion when taken with complex carbohydrates. This slows the absorption of glucose, which may help lower blood sugar. The findings, however, are limited, and apple cider vinegar is not a replacement for medication or other treatments for high blood sugar.
Lower cholesterol
The same analysis found apple cider vinegar may help lower total cholesterol and raise good cholesterol, or HDL. More research is needed to understand the relationship between cholesterol and vinegar.
Aid in weight loss
Another review of research studies noted apple cider vinegar may help you feel fuller for longer and curb later snacking. The long-term studies, however, did not find any association between apple cider vinegar and appetite suppression.
It’s important to talk to your primary care provider (PCP) about treatments for chronic conditions such as high blood sugar levels, cholesterol and obesity, and not rely on apple cider vinegar as a treatment.
Side effects of apple cider vinegar
Apple cider vinegar does have a few risks and side effects. It is highly acidic and consuming it in large quantities can erode tooth enamel or burn your esophagus. Like other kinds of vinegar, apple cider vinegar is strong, and it isn’t to everyone’s taste. Don’t consume vinegar if it makes you nauseous.
For those who have low levels of potassium, apple cider vinegar could worsen the condition, according to the Cleveland Clinic. Talk to your PCP about drug interactions with apple cider vinegar as it can interact with various types of medications, including insulin, some high blood pressure drugs, diuretics and laxatives. Additionally, apple cider vinegar may slow gastric emptying and may not be good for those with gastroparesis.
Using apple cider vinegar in your diet, such as in homemade vinaigrettes, can be a healthy way to add flavor with low calories, but it isn’t a quick fix for serious health problems.
Image: Getty Images
Related:
