A while back, a friend was telling my wife Carrie and I about these apple cider vinegar gummies she started taking to deal with some persistent health issues. She wanted to know what I thought. You probably know that apple cider vinegar is rumored to have myriad health benefits. I’ve written before about how it’s likely to help people with diabetes control their blood sugar and improve insulin sensitivity. But it’s been a while since I poked around the scientific literature on this topic, so I decided to explore that today.
Apple cider vinegar has a long history as a traditional remedy for everything from dandruff to cancer. (Spoiler: there’s no evidence it helps with cancer.) Proponents claim that its healing properties come from the high acid content—mostly acetic acid, but also lactic, malic, and citric acids—as well the polyphenols, probiotics, and small amount of nutrients it contains. Depending on your particular issue, you might dab it on your skin, soak in an apple cider vinegar bath, or drink it.
Apple cider gummies have also become quite popular in recent years, as my friend can attest, in part because drinking apple cider vinegar can get old. It doesn’t taste great, and it burns on the way down. I’m not going to cover the question of whether gummies are more or less effective than other delivery methods today, but let me know in the comments if that’s something that interests you.
For today, I’m going to revisit the evidence for some of the top purported health benefits and see if there is any reason to run out to the market for a bottle of apple cider vinegar. Let’s go.
Health Benefits of Apple Cider Vinegar
Apple cider vinegar for diabetes and insulin resistance
Scientists have known for decades that there is something going on with vinegar and blood sugar. A study back in 1988 showed that when researchers had subjects consume a sucrose solution either with or without vinegar (strawberry vinegar in this case), the resulting rise in blood sugar was significantly blunted in the vinegar condition.1 In another, individuals with type 2 diabetes or insulin resistance consumed a high-carb meal (white bagel, butter, orange juice) with or without an apple cider vinegar drink.2 With the addition of vinegar, participants experienced a smaller blood glucose spike, lower insulin response, and better whole-body insulin sensitivity, especially among the insulin resistant folks.
A similar study with type 2 diabetics found that vinegar attenuated the insulin and glucose responses to a high-glycemic index meal but not a low-GI meal.3 Some longer-term studies also suggest that taking apple cider vinegar for 2 to 12 weeks reduces fasting blood glucose and lowers HbA1c.4 5
So there is something there, but the phenomenon is still not well understood. The studies in this area are mostly small with inconsistent methodologies. Of note, it’s not clear whether there’s anything special about apple cider vinegar per se. The observed effects are probably due mostly to the acetic acid, which you’ll find in any vinegar in your cupboard contains. But this is still an open question.6
The science nerd in me is particularly interested in the mechanisms at play here. What about apple cider vinegar would affect blood glucose and insulin? It turns out the scientists have identified a bunch of different pathways that might be involved including:7 8
- Delaying gastric emptying, which keeps large amounts of glucose from hitting the system all at once.
- Increasing glucose uptake into skeletal muscles, thereby clearing it more efficiently from the bloodstream.
- Decreasing gluconeogenesis in the liver so less glucose gets dumped into the bloodstream.
- AMPK activation. AMPK is an enzyme that acts as an energy sensor. Among other things, AMPK ramps up insulin sensitivity and the body’s ability to use glucose. (AMPK also promotes mitochondrial biogenesis and longevity. It’s involved in pretty much everything we Primal folks want. Fasting, caloric restriction, and exercise also increase AMPK activity.)
Pretty cool stuff. I’ll be keeping my eye on the research in this area.
Verdict: Probably helpful, but more research is needed to sort out the specifics. Watching your carb intake, engaging in everyday movement, and lifting heavy things will still have the biggest long-term impact. Apple cider vinegar might be worth adding to boost glycemic control and insulin sensitivity, but it’s never going to outpace those big drivers. Talk to your doctor if you’re taking insulin, metformin, or any other meds aimed at lowering blood sugar before starting apple cider vinegar.
Can apple cider vinegar improve cardiovascular health?
Proponents of apple cider vinegar claim that it can improve lipid profiles and lower blood pressure. But does the evidence back that up?
Somewhat. A meta-analysis just published in 2021 reviewed nine studies looking at the effect of apple cider vinegar on blood lipids.9 Overall, they concluded that apple cider vinegar seems to reduce total cholesterol. It also lowered triglycerides, but only among people with type 2 diabetes, when they consumed less than one tablespoon per day, and when they took apple cider vinegar for at least eight weeks. There were no significant effects for HDL.
I wouldn’t put too much stock in these findings yet, though. The triglyceride reduction looks promising, and targeting high triglycerides is one of the best things you can do for cardiovascular health as far as I’m concerned. However, the whole “only when they consumed less than one tablespoon per day” is a bit of a head-scratcher. Let’s wait and see what happens with bigger randomized controlled trials.
As for hypertension (high blood pressure), there really isn’t any data to speak of outside a couple small studies on rats.
Verdict: Possible, but not worth getting too excited about yet.
Apple cider vinegar for skin issues
Apple cider vinegar is a popular home remedy for skin issues from acne to dandruff to scarring. Many skin issues have bacteria, fungus, or a disruption of the skin’s pH levels as a root cause. Skin is naturally slightly acidic, having a pH around 5. Patients with atopic dermatitis (a form of eczema) have higher skin pH, for example, which gives rise to the characteristic redness and lesions.
Since apple cider vinegar is acidic and has antibacterial and antifungal properties, it makes sense that it would help. Currently, though, there’s little evidence that it works. Studies are few and far between with mixed results. Even still, the National Psoriasis Foundation10 and the National Eczema Association11list apple cider vinegar as a home remedy to try. Anecdotally, it seems to help some people but not others.
Verdict: Plausible but inconsistent. Make sure you dilute apple cider vinegar before putting it on your skin. You can seriously burn yourself with undiluted apple cider vinegar. For topical applications, start with a weak solution of 1 tablespoon apple cider vinegar to 1 cup water and work your way up if desired, or try adding a few cups of apple cider vinegar to a warm bath.
What about apple cider vinegar for gut health?
Apple cider vinegar is a fermented food, after all. Unfiltered, unpasteurized apple cider vinegar still has strands of the “mother” floating in it, similar to kombucha. And like kombucha, I can’t find any proof, or even convincing anecdotes, that drinking apple cider vinegar will supercharge your microbiota. Even if it did, it’s not safe to go around drinking large quantities of apple cider vinegar. I’d be surprised if a tablespoon or two of apple cider vinegar would be enough to impart profound benefits here.
Verdict: Probably not.
Times when apple cider vinegar probably doesn’t help
Despite the hype, there’s no compelling evidence that apple cider vinegar is anything to write home about when it comes to:
- Gallstones
- Kidney stones
- Candida
- Gout
- GERD
- Arthritis
- Anything else really
Risks Associated with Apple Cider Vinegar
Vinegar has been used in culinary and medicinal applications for millenia. It’s clearly safe in typical amounts. However, there are some potential drug interactions you should be aware of. Anyone taking medications that potentially lower blood sugar or potassium levels (certain heart medications and diuretic drugs) should consult their doctors. There are a few documented cases of folks experiencing hypokalemia (low potassium) after drinking large amounts of apple cider vinegar over an extended period. There’s no need to chug glasses of the stuff. Stick to a tablespoon or two per day.
Apple cider vinegar is also very acidic, and it’s pretty easy to find reports of people burning their skin or esophaguses with straight apple cider vinegar. It can also eat awaytooth enamel. Always dilute it and make sure to swish with plain water after drinking apple cider vinegar.
The Bottom Line: Does Apple Cider Vinegar Offer Important Health Benefits?
It’s certainly no magic elixir, but there’s enough evidence to convince me that it’s probably beneficial for controlling blood sugar and insulin levels at least. Possibly it could help with certain skin issues and high triglycerides, too. Beyond that, I wouldn’t put too much stock in it. At least not yet.
That said, it’s pretty cheap. The worst case scenario for most folks is wasting a few bucks on a bottle of vinegar that they can use as a marinade or an effective household cleaner. Despite the lack of hard evidence, I still like a tonic made from hot water, apple cider vinegar, manuka honey, and lemon juice if I feel a cold coming on. I can’t prove that it works, but I also haven’t been laid up with a bad cold in a long time. Sure, that’s probably more to do with my overall healthy lifestyle, but the tonic isn’t hurting.
All in all, I’m not rushing to the store yet. What about you? Have you had any success adding apple cider vinegar to your wellness regimen? Tell us in the comments.
About the Author
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
If you'd like to add an avatar to all of your comments click here!
FAQs
Are there any benefits to drinking apple cider vinegar everyday? ›
Several studies in animals and humans have found that acetic acid and apple cider vinegar may promote fat burning and weight loss, decrease blood sugar levels, increase insulin sensitivity, and improve cholesterol levels ( 2 , 3 , 4 , 5 ).
What happens to your body when you drink apple cider vinegar everyday? ›According to a study published in Bioscience, Biotechnology, & Biochemistry, consuming apple cider vinegar each day can lead to weight loss, reduced belly fat, smaller waist circumference, and lower blood triglycerides.
How much apple cider vinegar should you drink a day for health benefits? ›How much apple cider vinegar a day should you drink? For general health, experts recommend drinking 15-30 ml of apple cider vinegar diluted in a cup of water. This translates to 1-2 tablespoons of ACV per day.
Is a spoonful of apple cider vinegar a day good for you? ›Apple cider vinegar is safe for the body in small doses (up to 2 tablespoons per day for adults), but taking large amounts is not recommended.
Is it better to drink apple cider vinegar in the morning or at night? ›The fermented juice may slow down the emptying of your stomach and prevent spikes in the blood sugar level. ACV consumption has also been proven beneficial in increasing insulin sensitivity. Drinking that concoction particularly at night can be more beneficial than having it any other time of the day.
Is apple cider vinegar good for arthritis? ›Some people believe that apple cider vinegar contains anti-inflammatory properties that would aid in the symptoms of arthritis, however, this has not been proven in humans. There is not enough evidence to show that apple cider vinegar is an effective treatment for any symptoms relating to arthritis.
What are the negative effects of apple cider vinegar? ›- Delayed stomach emptying. ...
- Digestive side effects. ...
- Low potassium levels and bone loss. ...
- Erosion of tooth enamel. ...
- Throat burns. ...
- Skin burns. ...
- Drug interactions.
02/7When on diabetes drugs and Insulin
Indeed, apple cider vinegar is known to prevent diabetes, but when you are already on diabetes drugs or on insulin, avoid having apple cider vinegar. These medications decrease your blood sugar level and when combined with ACV, your blood sugar might get too low.
Apple Cider Vinegar
Incredible detoxification actions of ACV work to flush out the harmful toxins from the liver that hinders its normal functions. Studies discloses that regular intake of ACV promotes weight loss, diminishes cholesterol levels, lessen inflammation, and uplift the overall health of the liver.
For culinary purposes, using unfiltered apple cider vinegar produces better flavor. 2. ACV with the mother contains natural probiotics. Removing the mother also removes the threads of probiotic-dense and enzyme-rich bacteria, which might present some health benefits.
How long should I wait to eat after drinking apple cider vinegar? ›
Can You Drink Apple Cider Vinegar on an Empty Stomach? Yes, you can drink diluted apple cider vinegar on an empty stomach. In fact, it's the recommended way to take ACV. Just wait about 20 minutes or so after drinking apple cider vinegar to eat.
Can apple cider vinegar lower blood sugar immediately? ›HbA1c levels reflect a person's blood glucose levels over many weeks or months. On a short-term basis, groups taking apple cider vinegar saw significant improvement in blood glucose levels 30 minutes after consuming the vinegar.
Is apple cider vinegar good for kidneys and liver? ›ACV may even help reduce pain and inflammation from kidney stones. It helps rid the body of toxins and excess minerals that can lead to kidney stones. According to some, ACV has a cleansing effect on the kidney and liver.
Does apple cider vinegar affect the brain? ›Apple cider vinegar could get your brain into gear
Based on a study published by the American Chemical Institute, scientists suggested that vinegar could improve cognitive function and could slow down dementia. It's the acetic acid found in vinegar that we need to thank for this.
Studies show that apple cider vinegar may play a role in keeping your blood pressure low. However, it should be used alongside other treatments and lifestyle changes as well. It's not a “cure-all,” but it may help.
What Dr Oz says about apple cider vinegar? ›Studies show that apple cider vinegar can reduce the rise in your blood glucose level after a meal and help promote weight loss as part of a calorie-restricted diet. Dr. Oz recommends 1 teaspoon before or with each meal (add to salad dressing or a berry shake) in his apple cider vinegar detox.
How long does apple cider vinegar take to work? ›It took a while to get used to the pungent taste of vinegar at first, but I started seeing some changes two weeks into my experiment. After a month, I noticed healthier and "glowier" skin and less stomachaches.
What medications does apple cider vinegar interfere with? ›Since apple cider vinegar in large doses is connected to a reduction of potassium in the body, care must be taken with other medications that lower potassium. These include insulin, diuretics like furosemide (Lasix) or chlorothiazide (Diuril), some blood pressure medications like digoxin (Lanoxin), and even laxatives.
Is apple cider vinegar good for knee joint? ›The alkalizing effect of apple cider vinegar softens mineral build-ups and unhealthy toxins within your knee joint. It also supports to restore joint lubricants to lessen pain and improve mobility. Apple Cider Vinegar is an excellent source for decreasing your knee joint pain.
How do you stop stiffness in old age? ›- Manage your weight. Excess body weight strains joints—particularly knees. ...
- Keep moving. Joints are meant to be used, but if we don't warm up before exercising and stretch often to avoid getting stiff, we'll be creaking like the Tin Man in the Wizard of Oz. ...
- Remember to pace yourself.
Is apple cider vinegar good for high cholesterol? ›
It may lower cholesterol.
The same study that showed ACV boosted weight loss also found that it lowered the total cholesterol levels of study subjects who took it. It also increased their "good" cholesterol and lowered levels of triglycerides (fats in the blood). Other studies have had similar findings.
While some of these may hold true, no medical evidence supports the use of vinegar in any form as a blood thinner. As a result, if you take Coumadin, there's no need to avoid apple cider vinegar in your diet because it will not impact the blood-thinning ability of the medication.
Does apple cider vinegar help with inflammation? ›Apple cider vinegar is a strong anti-inflammatory so it can help decrease pain associated with an inflammatory condition, such as the multiple types of Arthritis. It also prevents lactic acid buildup in the muscles, which not only keeps energy high but also decreases soreness and achiness in the muscles.
Should I brush my teeth before or after drinking apple cider vinegar? ›Additionally, researchers say that because apple cider vinegar weakens the enamel significantly, people should wait for at least 30 minutes after drinking it to brush their teeth. The theory is that brushing in the weakened state can further damage the enamel.
Can apple cider vinegar help with nerve pain? ›Apple cider vinegar can help treat many types of illnesses, including helping to relieve nerve pain. The minerals found in it, like magnesium, phosphorous, calcium and potassium, are all essential for getting rid of nerve pain.
What does apple cider vinegar do for a woman's body? ›Helps with painful periods: ACV can help relieve bloating, cramps, and irritability caused by PMS or periods. Regulates blood sugar levels: ACV may help regulate blood sugar levels, especially after a starchy meal.
What can I drink to flush my liver? ›- Coffee. Coffee is good for the liver, especially because it protects against issues such as fatty liver disease. ...
- Ginger and lemon drink. ...
- Oatmeal drink. ...
- Tumeric drink. ...
- Green tea. ...
- Grapefruit drink.
Better bowel movements, reduced bloating, diarrhea, constipation, cramping, and gas are signs of liver detox working because a toxin-free and healthy liver can easily regulate digestion, metabolism, and protein synthesis. Stomach acid is essential for digestion and nutrient absorption.
Does apple cider vinegar burn belly fat? ›Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.
What happens when you start drinking apple cider vinegar? ›Apple cider vinegar improves digestion
Vinegar improves your gut health by providing good microbes. The fermentation process that creates ACV encourages the growth of good bacteria. Fermented foods are high in probiotics, which improve the immune system, digestion, and even mental health.
What does apple cider vinegar do for a woman's body? ›
Helps with painful periods: ACV can help relieve bloating, cramps, and irritability caused by PMS or periods. Regulates blood sugar levels: ACV may help regulate blood sugar levels, especially after a starchy meal.
What is the best time to drink apple cider vinegar for weight loss? ›Best Time to Drink Apple Cider Vinegar for Weight Loss? The best time to drink ACV for weight loss is before each meal. This will help you reduce the amount of food that you eat and control your blood sugar levels. For the best results, drink it diluted with water or add it to salads or other dishes.
What Dr Oz says about apple cider vinegar? ›Studies show that apple cider vinegar can reduce the rise in your blood glucose level after a meal and help promote weight loss as part of a calorie-restricted diet. Dr. Oz recommends 1 teaspoon before or with each meal (add to salad dressing or a berry shake) in his apple cider vinegar detox.
How long does apple cider vinegar take to work? ›It took a while to get used to the pungent taste of vinegar at first, but I started seeing some changes two weeks into my experiment. After a month, I noticed healthier and "glowier" skin and less stomachaches.
Is apple cider vinegar good for your liver? ›Apple Cider Vinegar
Incredible detoxification actions of ACV work to flush out the harmful toxins from the liver that hinders its normal functions. Studies discloses that regular intake of ACV promotes weight loss, diminishes cholesterol levels, lessen inflammation, and uplift the overall health of the liver.
- Diabetes medication. People who take insulin or insulin-stimulating medications and consume vinegar may experience dangerously low blood sugar or potassium levels.
- Digoxin (Lanoxin). This medication lowers your blood potassium levels. ...
- Certain diuretic drugs.
Since apple cider vinegar in large doses is connected to a reduction of potassium in the body, care must be taken with other medications that lower potassium. These include insulin, diuretics like furosemide (Lasix) or chlorothiazide (Diuril), some blood pressure medications like digoxin (Lanoxin), and even laxatives.
Is apple cider vinegar good for high blood pressure? ›Studies have shown that taking apple cider vinegar can result in reduced blood pressures.
What happens when you drink apple cider vinegar on an empty stomach in the morning? ›Taking a shot of apple cider vinegar in the morning on an empty stomach is one practice that many wellness gurus claim helps you lose weight, reduce hunger, and remove toxins from your system.
Which is better apple cider vinegar with mother or without? ›For culinary purposes, using unfiltered apple cider vinegar produces better flavor. 2. ACV with the mother contains natural probiotics. Removing the mother also removes the threads of probiotic-dense and enzyme-rich bacteria, which might present some health benefits.
Can apple cider vinegar lower blood sugar immediately? ›
HbA1c levels reflect a person's blood glucose levels over many weeks or months. On a short-term basis, groups taking apple cider vinegar saw significant improvement in blood glucose levels 30 minutes after consuming the vinegar.
Is it better to drink lemon water or apple cider vinegar? ›Which is better? Both apple cider vinegar and lemon water can be of some benefit your gut, though neither is likely to perform miracles – so it really comes down to personal preference. However, if you're just starting out, lemon water may be the way to go.
How long should I wait to eat after drinking apple cider vinegar? ›Can You Drink Apple Cider Vinegar on an Empty Stomach? Yes, you can drink diluted apple cider vinegar on an empty stomach. In fact, it's the recommended way to take ACV. Just wait about 20 minutes or so after drinking apple cider vinegar to eat.
Can I drink coffee after taking apple cider vinegar? ›Yes, you can put vinegar in your coffee.
It also has many health benefits including the ability to detoxify your body of harmful toxins. There are several benefits of drinking apple cider vinegar with coffee, but you just need to be aware that you will be creating a very acidic drink.