Apple-cider vinegar, often referred to as ACV, is a staple in many kitchens for its culinary properties, being an acidic addition to salad dressings, sauces and so much more. And in the wellness world, some people tout apple-cider vinegar as a natural Jack-of-all-trades remedy, suggesting that it can be a solution for many ailments, including digestive concerns, obesity and more.
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Should You Do an Apple Cider Vinegar Cleanse?
Since being brought to market as an approachable natural remedy in the early 1900s by Dr. Paul C. Bragg (yes, the same name you see on many ACV bottles), this vinegar’s popularity in the wellness space has exploded in recent years, with half of all Americans saying that they currently are using or have used it for health and wellness reasons, per a 2022 poll conducted by Bragg Live Food Products, Inc.
This type of vinegar is made from the fermentation of apples. Once the apples are juiced, the liquid is fermented with bacterial and yeast cultures. This transforms the sugars in the apple juice into alcohol, and then to vinegar.
Some ACV varieties have “the mother” advertised on their label, which refers to the combination of yeast and bacteria formed during the fermentation process. This substance, which looks like a cloudy sediment, is often visible at the bottom of the bottle, and it is believed to be rich in health-boosting natural proteins, healthy bacteria and acetic acid.
ACV contains a variety of flavonoids, such as gallic acid, catechin, caffeic acid and ferulic acid, according to research in BMC Complementary Medicine and Therapies in 2021. When you consume ACV, you take in these compounds, which may be one reason why people experience certain positive health outcomes.
But what really happens if you drink apple-cider vinegar every day? Along with giving your taste buds an acidic zing, drinking it may provide your body with some impressive benefits.
What Happens If I Drink Apple-Cider Vinegar Every Day?
You May Experience Better Blood Sugar Management
Apple-cider vinegar is often hailed as a beneficial tool for blood sugar regulation, with some studies supporting its positive impact on glycemic control. The acetic acid found in apple-cider vinegar is believed to slow the digestion of carbohydrates, thereby reducing the rate at which sugars enter the bloodstream and helping to maintain more consistent blood sugar levels. It may also improve insulin sensitivity, which plays a key role in the body's ability to effectively use glucose for energy.
A systematic review and meta-analysis, published in the aforementioned BMC Complementary Medicine and Therapies research, evaluated nine studies to determine whether ACV may affect blood sugar management. Results showed that consumption is linked to improved fasting plasma glucose and hemoglobin A1C concentrations (a measure of your average blood sugar over three months). While results did not show that ACV impacts fasting insulin, the authors did conclude that ACV appears to be a safe natural supplement that may help control blood sugar.
It is important to note that, while promising, these effects should not be considered a replacement for medical treatment in individuals with diabetes.
You May Have Better Digestive Health
In addition to its potential role in blood sugar regulation, apple-cider vinegar is often touted for its beneficial effects on digestive health. The “mother” in apple-cider vinegar is a source of probiotics, which are beneficial bacteria that contribute to a healthy gut microbiome. Probiotics support digestion and may even enhance nutrient absorption, according to a review in Cureus in 2022. Note that pasteurized ACV doesn’t contain live probiotics.
While many people report improvements in digestive health when consuming apple-cider vinegar, scientific studies on these effects are limited and more research is needed.
You May Lose Weight
Apple-cider vinegar is often cited as a natural tool for weight loss. The thought behind this claim primarily revolves around the presence of acetic acid, which some research, such as a review in Nutrients in 2019, says may suppress appetite.
A 2022 meta-analysis in Current Developments in Nutrition evaluated short- and long-term studies conducted on apple-cider vinegar and appetite and calorie intake. Results showed four of the six short-term studies reported that vinegar suppressed appetite. However, none of the long-term studies reported any appetite-suppressing benefit.
Apple-cider vinegar can complement a balanced diet and regular exercise to potentially support weight-loss goals. However, it is unlikely that adding this vinegar alone to the diet without other healthy lifestyle changes will make a major impact on one’s weight.
You May Benefit from Antimicrobial Properties
Apple-cider vinegar may have antimicrobial properties when it is consumed at full-strength concentrations. And some evidence suggests it may have antifungal activity as well.
The antimicrobial properties are likely due to the total phenolic contents of ACV, per data published in the International Journal of Microbiology in 2021. This study focused on the potential sanitizing properties of ACV. As for whether it can prevent or treat illness? That’s not as promising. So far, research has not shown that it’s effective against the influenza virus, per a study in 2019 in Natural Product Research.
You May Have Better Heart Health
Heart health can be a result of many factors, including some that are out of your control (like your family history). And when it comes to diet, including apple-cider vinegar in your routine may have some heart-health benefits, according to some (but not all) data.
Results from the earlier mentioned meta-analysis and systematic review showed that ACV consumption significantly decreased serum total cholesterol levels. And results of a 2023 randomized clinical trial in Frontiers in Clinical Diabetes and Healthcare evaluating the effects of consuming ACV among people with type 2 diabetes showed that consuming 30 milliliters of ACV per day for eight weeks resulted in a reduction in the LDL-to-HDL ratio, which is a positive heart-health outcome.
Risks and Precautions
While apple-cider vinegar has numerous potential health benefits, it's also essential to be aware of its potential risks and side effects. Topical application of undiluted apple-cider vinegar can lead to burns, irritation and discomfort due to its high acidity. And for those with stomach ulcers, consumption of acidic foods, like apple-cider vinegar, can exacerbate the condition.
Consumption of ACV may result in lower potassium levels, reports a 2020 review in the European Journal of Nutrition, which can result in heart-health concerns. ACV may also interact with certain types of drugs, potentially altering their effects on the body. Particularly, it may affect diabetes medications, diuretics and certain heart disease medications, according to the National Library of Medicine.
Certain groups of people should exercise caution when considering the use of apple-cider vinegar. Pregnant and breastfeeding women, for instance, should use it sparingly since there's insufficient research to confirm its safety during these periods. Individuals with diabetes, particularly those on insulin or other glucose-lowering medications, should monitor their blood sugar levels closely due to the vinegar’s potential to reduce blood sugar. People with a history of gastric ulcers or acid reflux may find that apple-cider vinegar exacerbates their symptoms.
“When taking ACV daily, it’s essential not to overdo it and stick with the recommended dose of 1 to 2 tablespoons,” says Melissa Mitri, RD, the New York City-based owner of Melissa Mitri Nutrition. Consuming more than that increases the risk of side effects, like gastrointestinal discomfort, and can affect tooth enamel, she says.
Apple-Cider Vinegar Tonic
The Bottom Line
Apple-cider vinegar is a trendy addition to a healthy diet, with some claims suggesting that ingesting it every day can support healthy blood sugar levels, weight-management goals and more. While many of the health benefits linked to this liquid are based on anecdotal experiences, there is limited but emerging data to support some of these claims.
As long as you get the green light to include apple-cider vinegar in your diet from your health care provider, taking it in appropriate doses comes with little risk, and you may experience health benefits, too.
Frequently Asked Questions
Can I drink apple cider vinegar?
Yes, you can drink apple cider vinegar—cold or hot. Either way, though, it should be diluted with water to cut down on some of the acidity going down your esophagus.
Is it better to drink apple-cider vinegar in the morning or at night?
The ideal timing of taking ACV is debatable. Some schools of thought suggest taking it in the morning can kick-start your day, and others suggest taking it at night may benefit blood sugar most effectively. Ultimately, you should consult with your healthcare provider to determine when you should take your ACV dose.
Another part of this debate is whether to take it before a meal or after. Some claim that it has more benefits when taken on an empty stomach. There is no clear-cut research on this. And some people become nauseated when taking it on an empty stomach. So, again, consult with your healthcare provider about the best timing for you.
What benefits does apple-cider vinegar provide for the body?
While more data is needed to definitively say that ACV offers health benefits, some data suggests that it may help support healthy blood sugar levels, weight-management goals and heart health. It may also have antimicrobial effects.
Does apple-cider vinegar burn belly fat?
Apple-cider vinegar is often marketed as a tool for weight loss, including burning belly fat. While ACV may help you feel fuller and consume fewer calories, the relationship between ACV and fat burning, especially belly fat, has not been proven.
Is there an apple-cider vinegar drink that makes it easier to get down?
Yes! Try our Apple Cider Vinegar Tonic, which combines apple cider vinegar with other healthy ingredients, like green tea, maple syrup and fresh ginger.
Can apple-cider vinegar clean out your liver?
There’s a popular belief that apple-cider vinegar can “cleanse” or “detox” the liver, helping it to function more efficiently. Some proponents of this theory suggest that the acids in ACV can bind to toxins and help the body eliminate them more effectively. However, it’s crucial to mention that such claims are not backed by solid scientific evidence.
