Apple cider vinegar, often shortened to ACV, has been a popular natural remedy for centuries. Made from fermented apples, this golden vinegar is best known for its sharp taste and strong smell—but its real power lies in its active compound: acetic acid. This natural acid is thought to offer a range of health benefits, from supporting digestion to helping with blood sugar control.
Over time, apple cider vinegar has gained a loyal following among those looking for natural ways to stay healthy. Whether added to water, used in salad dressings, or taken as a supplement, people swear by its daily benefits.
But does the science back it up? In this article, we’ll break down seven science-supported health benefits of apple cider vinegar. From weight support to heart health, you’ll learn how ACV might boost your wellness routine—and how to use it safely.
Ready to explore the many uses of apple cider vinegar? Let’s dive in.
What Is Apple Cider Vinegar?
Apple cider vinegar, or ACV, is made by fermenting fresh apple juice. First, natural sugars in apples turn into alcohol through fermentation. Then, friendly bacteria convert the alcohol into acetic acid. This acid gives ACV its sour taste and strong smell—and most of its health benefits.
Raw, unfiltered ACV contains something called the “mother.” This cloudy substance is a mix of enzymes, proteins, and good bacteria formed during fermentation. While it may look odd, the “mother” is what makes ACV so special. It’s rich in probiotics and believed to support digestion and gut health.
Besides acetic acid, ACV also contains small amounts of antioxidants, vitamins, and minerals. These nutrients may help fight free radicals and support overall wellness.
When shopping, look for “raw” and “unfiltered” ACV with the mother on the label. It’s the most natural form and likely offers the greatest health benefits.
7 Proven Health Benefits of Apple Cider Vinegar
Apple cider vinegar (ACV) has been a go-to remedy for centuries—and modern research is starting to explain why. From balancing blood sugar to supporting digestion, here are seven science-backed ways ACV can benefit your health.
1. Helps Regulate Blood Sugar
One of ACV’s most studied benefits is its ability to help regulate blood sugar. The acetic acid in vinegar slows down carbohydrate digestion, reducing blood sugar spikes after meals.
Study: A study in Diabetes Care showed that people with insulin resistance who took vinegar before a high-carb meal had improved insulin sensitivity by 19–34%.
How to use it: Try adding 1–2 teaspoons of ACV to a glass of water before meals.
2. Supports Weight Management
ACV may help with weight control by increasing feelings of fullness. This can lead to eating fewer calories throughout the day.
Study: A 12-week study in Japan found that people who drank 1–2 tablespoons of vinegar daily lost more weight and belly fat than those who didn’t.
How to use it: Mix a tablespoon of ACV in water and drink it before meals. Pair with a healthy diet for best results.
3. Improves Digestion
ACV stimulates stomach acid production and digestive enzymes, which may enhance digestion and nutrient absorption—especially for people with low stomach acid.
Example: Many natural health experts recommend a diluted ACV drink before meals to reduce bloating and improve digestion.
How to use it: Take 1 teaspoon in water 15–30 minutes before eating, especially heavy meals.
4. May Lower Cholesterol
Early research suggests ACV might help improve heart health by lowering total cholesterol, LDL (bad cholesterol), and triglycerides.
Study: A study in rats published in Life Sciences found that vinegar lowered harmful blood lipids. While human research is still limited, the findings are promising.
How to use it: Combine ACV with olive oil in a salad dressing for a heart-healthy addition to meals.
5. Boosts Skin Health
Thanks to its antibacterial properties and acidic nature, ACV can help balance the skin’s pH and fight acne-causing bacteria. It’s often used as a natural toner or spot treatment.
Example: Some small studies suggest that diluted ACV may reduce acne and soothe irritated skin.
How to use it: Mix 1 part ACV with 3–4 parts water and apply with a cotton pad (always patch test first).
6. May Support Immune Health
ACV has antimicrobial properties that may help fight harmful bacteria and viruses. Plus, unfiltered ACV contains probiotics, which support gut health—a key part of immune function.
Note: While more research is needed, many people use ACV during cold season to boost immunity naturally.
How to use it: Add a tablespoon of raw ACV to warm water with lemon and honey as a daily immune tonic.
7. Freshens Breath and Supports Oral Health
ACV’s antibacterial effects may help kill bad-breath-causing bacteria and support a cleaner mouth.
Caution: Because vinegar is acidic, it can weaken tooth enamel if overused or not diluted properly.
How to use it: Mix 1 tablespoon of ACV in a full glass of water and use as a mouth rinse. Don’t overdo it, and rinse with plain water afterward.
Final Tip: While ACV offers many benefits, always use it diluted, and start with small doses. It’s best to consult your doctor, especially if you take medications or have underlying health issues.
How to Use Apple Cider Vinegar Safely and Effectively
Wondering how to use apple cider vinegar (ACV) in your daily routine? It’s easier than you think—just start slow and follow a few safety tips.
Start small: Begin with 1 to 2 teaspoons (5–10 mL) of raw, unfiltered ACV diluted in a large glass of water. You can slowly increase to 1 tablespoon (15 mL) if it feels right for your body.
When to take it: Many people drink ACV before meals to support digestion and blood sugar control. You can also take it first thing in the morning as a part of your daily wellness routine.
Easy ways to include ACV:
- Mix it into salad dressings with olive oil and herbs.
- Add to herbal teas (let the tea cool a bit first).
- Stir into warm lemon water with a bit of honey for a morning tonic.
⚠️ Never drink it straight. ACV is very acidic and can irritate your throat and damage tooth enamel. Always dilute it in water or another beverage. After drinking, rinse your mouth or use a straw to protect your teeth.
You don’t need large amounts to see benefits. Consistency matters more than quantity.
Possible Side Effects and Precautions of Apple Cider Vinegar
Apple cider vinegar (ACV) has its benefits, but it’s not risk-free—especially if overused or taken undiluted. So, is ACV safe for everyone? Not always.
One of the most common issues is tooth enamel erosion. Because ACV is highly acidic, it can wear down your enamel over time. Always dilute it in water and avoid sipping it throughout the day. Using a straw can help protect your teeth.
Some people may experience digestive discomfort, like bloating or an upset stomach. High doses may also lower potassium levels, which can affect muscle and heart function.
Avoid ACV if you have acid reflux, ulcers, or GERD, as the acid can make symptoms worse. It may also interfere with certain medications, especially diuretics, insulin, or blood sugar drugs. Combining these with vinegar can lower potassium or blood sugar too much.
To stay safe:
- Start with small amounts (1–2 tsp).
- Always dilute in water.
- Don’t take it straight.
- Talk to your doctor if you plan to use it daily, especially if you’re on medications or managing health conditions.
Apple cider vinegar can support health—but only when used wisely and in moderation.
Apple Cider Vinegar FAQs
Can I drink apple cider vinegar every day?
Yes, many people do. But moderation is key. Start with 1–2 teaspoons diluted in water once a day. If you have any medical conditions or take medications, check with your doctor first.
What’s the best time to take apple cider vinegar?
Most people take it before meals or in the morning on an empty stomach. It may help with digestion and appetite control. Just be sure to dilute it in water to protect your teeth and stomach.
Does ACV really help with weight loss?
Apple cider vinegar may support weight loss by helping you feel full and managing blood sugar spikes. But it’s not a magic solution. You’ll still need a healthy diet and regular movement to see real results.
What type of ACV should I buy?
Look for raw, unfiltered ACV with the “mother.” This cloudy substance contains beneficial enzymes and probiotics. Brands labeled as “organic” and “unpasteurized” are good options.
Conclusion: Should I Take Apple Cider Vinegar?
Apple cider vinegar (ACV) can be a simple, natural way to support your health. It may help with digestion, blood sugar control, and even skin care. But like any remedy, it’s not a cure-all.
Start small—just a teaspoon or two diluted in water—and see how your body reacts. Always use it safely, and don’t expect overnight results. Wellness takes time and consistency.
If you have health conditions or take medications, check with your doctor before adding ACV to your routine.
With mindful use, ACV can be a useful tool in your wellness toolkit.