4 apple cider vinegar benefits that may help support digestion, the immune system and more

Is apple cider vinegar (ACV) good for people? For centuries, it has held a starring role in kitchen cabinets. These days, it has been claimed to help some people with digestion, lowering blood sugar and more.

Some research says that ACV might help with blood sugar, insulin response, cholesterol and even weight loss for those managing diabetes or obesity. While that might sound promising, the scientific studies are small. While ACV might be a tasty addition to a salad, there’s no solid proof it delivers health benefits as a food or supplement.

In this article:

What does apple cider vinegar do?

ACV is apple juice that’s been through a double-fermented process. In plain terms, that means natural sugars in apples are turned into alcohol, then into acetic acid (the ingredient that gives ACV its sour flavor).

Some experts talk about the “mother” — it’s basically a substance that looks like strings, which floats in the bottle. It’s not a science experiment gone wrong, though. It’s actually a mix of bacteria and yeast formed during fermentation. Some believe this cloudy cluster contributes to ACV’s benefits, since it contains probiotics. But research is still catching up on if it helps.

Just by checking the ingredients listed on a product, most ACV only contains ACV and water. But there are also way more components.

Here’s a closer look of what’s inside:

• Acetic acid that may help kill harmful bacteria and gives ACV the sour taste.
• Probiotics may help support healthy gut bacteria.
• Polyphenols, which are plant-based antioxidants that help protect cells from damage and may have some anti-inflammatory benefits.

There are also traces of iron, calcium, magnesium, zinc and sodium in ACV, but it does not provide a significant amount of any of these minerals and should not be used to supplement any deficiency.

While ACV’s ingredient list might seem impressive, ACV is more of a potential wellness addition than a one-stop solution. It might help support gut health, but it won’t replace a balanced diet or medical advice.

4 potential apple cider vinegar benefits

Although ACV might not be a magic fix, it still has a loyal following. There's no guarantee it delivers health benefits, but a splash to meals might make foods more flavorful. Here are 4 potential benefits that might explain why it keeps showing up in grocery carts.

1. Lowers blood sugar levels

One of the most well-known claims of ACV is its potential role in blood sugar support. Some studies have found that regularly consuming apple cider vinegar may slightly decrease fasting blood sugar levels when taken with a meal full of complex carbohydrates.

Researchers believe ACV may slow how quickly food leaves the stomach and moves through the digestive tract, which can reduce how fast sugar enters the bloodstream. For people with diabetes, it is important to note that ACV can interact with some medications, including insulin.

Still, while ACV might offer a little extra support, it’s not a substitute for medical advice, medication or a healthier lifestyle. If someone has diabetes or takes blood sugar-lowering medications, they should always check in with a health care provider before starting or stopping any supplement.

2. Lowers cholesterol and fat levels

High levels of low-density lipoprotein (LDL), also known as "bad cholesterol," increase the risk of atherosclerosis, the buildup of fat in the artery walls. Atherosclerosis is the leading cause of heart attack, stroke and peripheral artery disease.

In one small study, participants with type 2 diabetes who drank up to 30 milliliters (mL) of ACV daily for over eight weeks saw a drop in LDLs. It is important to note that this study (and other similar ones) were very small, so it is difficult to conclude definitively that ACV has a positive effect on LDL levels.

High-density lipoproteins (HDL) help carry the excess cholesterol out of the blood and back to the liver, where it can get processed and removed.

That said, ACV should not take the place of medications, exercise, healthy diet or medical advice.

3. Improves gut health

ACV contains probiotics, which are the “good” bacteria that help keep the gut balanced. Probiotics can help support digestion and might even improve immune health.

The “mother” (that mix of enzymes, bacteria and yeast created during fermentation) is where these probiotics come from. While more research is needed, the cloudy substance can help support the gut microbiome.

4. May reduce appetite

There are claims that ACV helps with weight loss, but the evidence is not strong. Some short-term studies show that ACV might suppress the appetite for up to two hours after a meal, but long-term studies found that ACV had no effect on appetite suppression.

Drinking ACV won't replace healthy eating or exercise. A good weight-loss strategy includes balanced nutrition, daily activity and habits people can stick with. ACV may lend a little help along the way, but it’s not a shortcut.

Ways to take apple cider vinegar

Most studies suggest it’s best to take ACV daily, ideally with or just before meals. A common amount is 15 milliliters (about one tablespoon), once or twice per day. And consistency matters: Many of the potential benefits showed up after eight weeks of regular use.

Within daily meals

Most people can use commercial ACV in small amounts. It’s generally safe for up to 12 weeks when used as part of a meal. It may even be easier on the stomach if someone mixes it into food instead of drinking it straight. Here are a few ways to work it into the day:

• Adding to cooking. Using ACV in salad dressings, marinades, sauces or even for pickling vegetables are options to consume it naturally.
• Diluting before drinking. If someone is sipping it, diluting it can be an option. Experts recommend mixing no more than one tablespoon of ACV into a full glass (at least eight ounces) of water, tea or another beverage. Sticking to one serving per day is also an option.
• Pairing it with whole foods. Focusing on a balanced diet (like fruits, vegetables, whole grains and lean proteins) is another option.

ACV is also included in other supplements, but the U.S. Food and Drug Administration (FDA) does not regulate apple cider vinegar gummies or pills, so quality, ingredients, safety and dosage can vary.

When ACV is used in large amounts or over longer periods, it may lead to side effects.  Always speak with a health care provider before starting or stopping any supplements, including ACV.

Apple cider vinegar side effects

ACV might have some side effects, especially when it’s overused or taken the wrong way. Because ACV is very acidic, drinking it straight might irritate the throat, wear down tooth enamel and damage the lining of the esophagus over time. Diluting ACV with water, tea or another liquid before drinking it may help with the acidity. If taken on an empty stomach, it’s possible to feel nauseous afterward.

Apple cider vinegar risks

ACV can interact with some medications, including insulin and blood pressure medications. It may also interfere with certain supplements like licorice or horsetail.

Other important precautions:

• Be careful using topical creams. Applying ACV directly to the skin may cause chemical burns on some people.
• Use caution if someone has gastroparesis. If someone has this digestive condition, ACV could slow gastric emptying and may make existing symptoms worse.
• Keep it away from kids. ACV should be kept away from children so that they cannot drink it.
• Use caution if someone has low potassium levels (hypokalemia). ACV can lower potassium levels, so someone who already has lower potassium levels should avoid ACV.

People who are pregnant and people undergoing cancer treatment should never take any supplement without asking a health care provider.

Key takeaways

Apple cider vinegar (ACV) is made by fermenting apple juice twice, turning it into a tangy tonic packed with acetic acid, probiotics and polyphenols. These ingredients are what give ACV its potential benefits, from supporting blood sugar and cholesterol levels to helping with digestion. While ACV might not be suitable for some people, it is fine for most people to incorporate into their diets.

Since ACV is highly acidic, drinking it straight can irritate some parts of the body. It might also interact with medications or intensify certain health conditions, which is why it is recommended that people stick to food-based uses and checking in with their health care provider before starting regular use of ACV (or any other supplement).

It might be good to think of ACV as a tool to support overall health, rather than the star of the show.