Health Benefits of Apple Cider Vinegar

Medically reviewed by Karina Tolentino, RD

Apple cider vinegar is a type of vinegar made by fermenting the juice of crushed apples. People use apple cider vinegar for many purposes, including cooking and cleaning. Consuming apple cider vinegar could also offer several health benefits, including helping manage certain health conditions.

Research has shown that drinking apple cider vinegar helps manage weight, diabetes, and heart health. Meanwhile, applying apple cider vinegar to the skin may help reduce the appearance of varicose veins.
 
However, studies on apple cider vinegar health benefits are limited. Researchers have studied the effects of apple cider vinegar more extensively in animals and isolated cells than in humans. So while the human studies on apple cider vinegar benefits have been promising, always talk with a healthcare provider about using apple cider vinegar for treating any health condition.

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May Help With Weight Management

Consuming apple cider vinegar may help with managing weight. For a small 2018 study, 39 people cut out 250 calories from their daily diet for 12 weeks. While some of the participants only cut calories, other participants also consumed 1 ounce of apple cider vinegar daily.

The people who consumed apple cider vinegar significantly reduced the following:

• Body weight

• Body mass index

• Hip measurements

• Visceral fat (deep, internal belly fat)

• Appetite

Maintaining the body weight you and your healthcare provider deemed right for you can help reduce the risk of several health conditions. For example, obesity is a risk factor for high blood pressure, type 2 diabetes, cardiovascular disease, and several types of cancer.

Helps Manage Type 2 Diabetes

Some evidence suggests that apple cider vinegar helps manage type 2 diabetes. This includes findings from a 2019 study that showed positive effects of apple cider vinegar on some diabetes measurements.

For the study, researchers gave 110 people with type 2 diabetes a placebo or a half ounce of apple cider vinegar with a 7-ounce glass of water during dinner for three months. Over that time, the people who had apple cider vinegar with their water saw significant reductions in fasting blood sugar and hemoglobin A1C (HbA1C).

Fasting blood sugar is your blood sugar when you haven’t eaten a meal. HbA1C is a measure of your average blood sugar over the previous two to three months.

If you have diabetes and high levels of both fasting blood sugar and HbA1C, your risk of complications increases. Diabetes complications can include:

• Eye disease

• Damage to your feet, such as with nerves and blood flow

• Dental problems like gum disease and tooth decay

• Cardiovascular disease

• Kidney disease

• Diabetic neuropathy, which causes nerve damage

• Impaired sexual function

• Impaired bladder function

• Skin infections

The researchers also found that a half ounce of apple cider vinegar was connected to reduced waist and hip measurements, two factors that help decrease disease risk in the first place.

Might Improve Heart Health

Total cholesterol is the amount of low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, and triglycerides in your blood. LDL cholesterol is considered the "bad" cholesterol, HDL is considered the "good" cholesterol, and triglycerides are a type of fat.

High levels of total cholesterol, LDL cholesterol, or triglycerides—as well as low levels of HDL cholesterol—can raise your heart disease risk.

Research has found that drinking 1 ounce of apple cider vinegar daily may reduce triglycerides and total cholesterol and raise HDL cholesterol. And in people with obesity or type 2 diabetes, even a half ounce of apple cider vinegar daily may lower triglycerides and total cholesterol.

May Help Improve Varicose Veins Symptoms

Researchers of a study published in 2016 studied the effects of applying apple cider vinegar topically on varicose veins.

In addition to a regular treatment plan, people who applied apple cider vinegar to varicose veins on their legs saw reductions in the following:

• Pain

• Cramps

• Swelling

• Itching

• Anxiety about the veins' appearance

Such improvements to varicose veins can benefit a person's the quality of life. For example, reducing painful symptoms can increase mobility and improve sleep quality.

While the participants in the study had no adverse side effects, applying apple cider vinegar to the skin can potentially be unsafe. For some people, apple cider vinegar might cause chemical burns.

Can Help Kill Germs

All types of vinegar contain acetic acid, a byproduct of fermentation. Acetic acid gives apple cider vinegar its strong, sour aroma and flavor. Acetic acid also has antifungal and antibacterial properties, making apple cider vinegar a natural disinfectant. That's why some people may use apple cider vinegar to clean their houses.

Research performed in test tubes has found that apple cider vinegar helps kill germs like Escherichia coli (E. coli), Staphylococcus aureus (staph), and Candida albicans (a type of yeast). These are all germs that can cause symptoms and complications if they infect you.

After seeing the results, researchers are now curious as to whether supplementing with apple cider vinegar can help in the treatment of someone infected with one of the germs. Research on the topic is needed.

Nutrition

One tablespoon of apple cider vinegar provides the following nutrients:

• Calories: 3

• Fat: 0 grams (g)

• Sodium: 0 milligrams

• Carbohydrates: 0 g

• Fiber: 0 g

• Added sugars: 0 g

• Protein: 0 g

Apple cider vinegar does not contain notable amounts of vitamins and minerals in portions you'd use to manage health conditions. However, apple cider vinegar contains antioxidants, namely phenolic compounds. Phenolic compounds fight inflammation and might protect cells from damage that leads to disease.

Is It Safe to Use Apple Cider Vinegar Every Day?

Using apple cider vinegar every day in the short term to manage certain health conditions may be safe. Research has suggested that using apple cider vinegar orally for up to 12 weeks can be safe.

However, long-term oral use of apple cider vinegar may pose risks. For example, using large amounts of apple cider vinegar for a prolonged period may lower potassium levels. Potassium deficiency symptoms include:

• Abnormal heart rhythm

• Fatigue

• Muscle damage

• Weakness

• Tingling

• Numbness

• Constipation

Long-term use of apple cider vinegar has also been linked to a higher risk of osteoporosis.

Risks

Using apple cider vinegar in your food is likely safe. But using it as a way to treat medical conditions might come with risks.

Research has found that apple cider vinegar may harm the esophagus, tooth enamel, and skin.

Apple cider vinegar can also interact with some medications. Because apple cider vinegar can reduce blood sugar, it might cause blood sugar to get too low if taken with diabetes medications. And because the vinegar can decrease potassium levels, taking it with medications that can also decrease potassium, like diuretics and insulin, can cause potassium levels to get too low.

If you are taking any herbal supplements, speak with a healthcare provider about potential interactions they can have with apple cider vinegar. There might be negative effects if you take the vinegar with certain herbs, including prickly pear cactus, licorice, and bitter melon.

There isn't enough reliable evidence to know if apple cider vinegar is safe to use medicinally when pregnant or breastfeeding. So, experts advise only using apple cider vinegar as food during these times.

Tips for Using Apple Cider Vinegar

Before adding apple cider vinegar to your daily routine, consider the following:

• Use it as an ingredient: Add apple cider vinegar to salad dressings, marinades, pickled vegetables, soups, tea, smoothies, and baked goods.

• Dilute it with water: Speak to a healthcare provider about drinking apple cider vinegar for treating health conditions. If they say it’s OK to use, a healthcare provider might advise mixing apple cider vinegar with water. Undiluted apple cider vinegar can harm the esophagus and tooth enamel.

• Know how much to use: Ask a healthcare provider about how much apple cider vinegar to mix. Using too much apple cider vinegar might be harmful. Some evidence suggests that 2 tablespoons of apple cider vinegar in a cup of water twice daily increased tooth erosion by 18% over eight weeks.

• Consider how your skin will react: If you want to apply the vinegar topically, keep in mind it may have negative effects on your skin. Speak to a healthcare provider about using apple cider vinegar directly on your skin. They might tell you to test it on a small area of skin first.

A Quick Review

Apple cider vinegar is the fermented juice of crushed apple. The vinegar is used in food and as a cleaning product, but it may also be used to help with certain health conditions. Research on humans is limited, but it appears as though there may be several health benefits of apple cider vinegar. It might help with weight management, type 2 diabetes, heart health, and varicose veins. While short-term use of apple cider vinegar may be safe, long-term use might pose risks. If you're interested in using apple cider vinegar, consult a healthcare provider about your health needs and whether it's safe for you to consume or apply apple cider vinegar.

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