Apple cider vinegar is fermented juice made from apples. It’s often used in foods and salad dressings. It’s also been used for many home remedies, like treating infections and heartburn.
Apple cider vinegar has anti-inflammatory and antioxidant benefits, so it has been studied for treating or preventing certain health conditions. Some findings have shown that it may help lower blood sugar, manage weight loss, and improve depression symptoms.
Apple cider vinegar may lower blood sugar levels by slowing gastric emptying (the rate at which the stomach empties) and preventing the body from breaking down carbohydrates and turning them into sugar.
Some studies found that people who took apple cider vinegar had lower fasting blood glucose (glucose levels after not eating) and hemoglobin A1c (HbA1c), which measures average blood sugar over three months. Both tests can help diagnose diabetes.
A similar study, which focused on adults with type 2 diabetes, found that daily consumption of 2 tablespoons (30 milliliters) of apple cider vinegar lowered fasting blood glucose and HbA1c.
More research is needed to understand how effective apple cider vinegar is in preventing, treating, or managing diabetes and blood sugar levels.
Research has shown that taking apple cider vinegar for 12 weeks increases high-density lipoprotein (HDL, or “good”) cholesterol, decreases triglyceride levels, and has no major effect on low-density lipoprotein (LDL, or “bad”) cholesterol.
Your “total cholesterol” includes HDL, LDL, and triglycerides. While HDL cholesterol can be good for heart health, high total cholesterol can lead to heart disease.
Studies have shown that people with a history of type 2 diabetes saw the most improvement in blood fat and cholesterol levels when taking apple cider vinegar. People who took 1 tablespoon (15 milliliters) or less of apple cider vinegar every day for at least eight weeks saw more benefit than those who took more. People without a history of diabetes also saw an increase in HDL cholesterol.
Another study found that taking 2 tablespoons (30 milliliters) of apple cider vinegar daily for eight weeks lowered LDL cholesterol and total cholesterol in adults with type 2 diabetes.
More research is needed to understand the benefits of apple cider vinegar on blood fat and cholesterol levels.
A study of adults with type 2 diabetes found that apple cider vinegar decreased systolic blood pressure after eight weeks. Participants taking apple cider vinegar also saw reduced weight and body measurements, which may explain the change in systolic blood pressure. There were no differences in diastolic blood pressure.
More research is needed to understand the benefits of apple cider vinegar on blood pressure.
Apple cider vinegar may also help weight loss. Research suggests that the vinegar slows down how soon your stomach empties, making you feel fuller quicker and lowering your appetite.
Researchers in one study looked at how apple cider vinegar affected people who were overweight or obese. Participants received a placebo (no product), 5 milliliters (1 teaspoon), 10 milliliters (2 teaspoons), or 15 milliliters (3 teaspoons) of apple cider vinegar once a day over 12 weeks.
By the end of the study, all participants experience a decrease in body weight and body mass index (BMI). For most participants, weight loss was noticeable as early as week four. The participants who received the 15-milliliter dose lost the most weight.
Apple cider vinegar may theoretically improve digestive health. It is an acid that can kill harmful bacteria and promote the growth of healthy bacteria in your gut, similar to a prebiotic. This can help relieve issues such as heartburn, gas, and bloating.
More studies in humans evaluating apple cider vinegar and digestive health are needed to understand the potential benefits.
Apple cider vinegar may help treat conditions like atopic dermatitis (eczema), which causes itchy, flaky, red skin. The vinegar is thought to help by blocking the growth of Staphylococcus aureus (staph), a common skin bacteria that can cause symptoms of atopic dermatitis.
However, studies have found that apple cider vinegar does not appear to improve the skin barrier or symptoms caused by atopic dermatitis. One study found that it may cause skin irritation in some patients.
More studies are needed to determine the benefits of apple cider vinegar on skin health.
Apple cider vinegar may also improve mood. In one small study, healthy college students took 2 tablespoons (30 milliliters) twice a day for four weeks. Participants reported improved mood and depression symptoms. Those who took apple cider vinegar also had lab results for urine metabolites that indicated improved mood.
More studies evaluating apple cider vinegar’s effects on mental health and mood are needed to understand the potential benefits.
Some studies have found that apple cider vinegar may also help prevent brain and neurological disorders, such as dementia and Alzheimer’s disease. The vinegar has antioxidant and anti-inflammatory properties, which can play an important role in nearly all brain and nervous system diseases.
However, studies have only been conducted on animals so far. Studies in humans are needed to understand apple cider vinegar’s role in disease prevention.
Apple cider vinegar is available in liquid, tablet, and gummy form. The concentration of liquid apple cider vinegar acidity is usually 4-8%. The acidic content in all forms is not consistent or regulated by the United States Food and Drug Administration (FDA). Therefore, it is important to read the labels and dosing recommendations of the products you buy.
Specific dosing recommendations for apple cider vinegar are not available. Based on completed studies, apple cider vinegar is considered safe for up to 12 weeks.
There are no recommendations on which apple cider vinegar product is best for specific conditions. One small study in healthy adults found that tablets containing apple cider vinegar did not work as well as liquid vinegar to control blood sugar levels after eating.
Apple cider vinegar is considered safe. However, if taken long-term, it can cause hypokalemia (low potassium) and osteoporosis. If used on the skin, it may also cause irritation or burns.
Potential drug interactions with apple cider vinegar include:
- Diabetes drugs: Taking apple cider vinegar with medications to treat diabetes may increase your risk for hypoglycemia (low blood sugar).
- Lanoxin (digoxin): Lanoxin is used to treat heart conditions like atrial fibrillation and heart failure. Taking apple cider vinegar with Lanoxin may decrease your potassium levels and increase your risk for Lanoxin side effects like fast heartbeat and nausea.
- Diuretic drugs: Taking apple cider vinegar with diuretic drugs (water pills) may increase your risk for hypokalemia. Diuretics are used to treat heart conditions and help your body get rid of extra fluid. Lasix (furosemide) is an example of a diuretic.
- Insulin: Taking apple cider vinegar with insulin may increase your risk of low blood sugar and potassium, so it’s important to monitor your blood sugar closely if taking both.
There is not much reliable information on the use of apple cider vinegar in people who are pregnant or breastfeeding. Talk with your healthcare provider if you are pregnant or breastfeeding and interested in taking apple cider vinegar.
Apple cider vinegar has been used as a home remedy for infections and heartburn. Preliminary research shows it may also help lower blood sugar, aid in weight loss, and improve depression.
Apple cider vinegar is considered safe for short-term use, but it may increase the risk of side effects if you take medications that may lower your blood sugar or potassium levels.
Talk with your healthcare provider if you are interested in taking apple cider vinegar. They can help you determine whether the product would be beneficial for you with your health history and goals.