Key Takeaways

  • Apple cider vinegar’s acetic acid may explain most of its potential benefits.
  • It may help lower blood sugar and support weight loss by reducing appetite.
  • ACV may also aid heart health and fight bacteria, but dilute it to avoid burns.

Apple cider vinegar (ACV) is a popular home remedy. People have used it for centuries in cooking and natural medicine. It may have some health benefits, including:

  • aiding weight loss
  • reducing cholesterol
  • lowering blood sugar levels
  • improving the symptoms of diabetes

However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.

This article examines the evidence behind six possible health benefits of apple cider vinegar.

Acetic acid is vinegar’s primary active compound, giving it its strong sour smell and flavor. Researchers believe this acid is responsible for ACV’s health benefits. Cider vinegars contain about 5% acetic acid.

Organic, unfiltered… Show more

Vinegar can help kill pathogens, including some strains of bacteria.

People have traditionally used vinegar for cleaning and disinfecting, as well as for treating nail fungus, lice, warts, and ear infections.

Hippocrates, the… Show more

To date, one of the most convincing uses of vinegar is helping to treat type 2 diabetes.

Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the insufficient insulin production.

However, people… Show more

Perhaps surprisingly, studies show that vinegar could help people lose weight.

Several human studies show that vinegar can increase feelings of fullness. This can lead to eating fewer calories and losing weight.

One review of research… Show more


Heart disease is one of the leading causes of death. Several biological factors can affect your risk for heart disease.

Research suggests that vinegar could possibly improve some of them. But, many studies on apple cider vinegar’s… Show more

Some people use apple cider vinegar as a common remedy for skin conditions like dry skin and eczema.

The skin is naturally slightly acidic, but it may be less acidic in people with eczema. Using diluted ACV topically may help rebalance the… Show more

The best way to incorporate ACV into your diet is to use it in cooking. It’s a simple addition to foods like salad dressings and homemade mayonnaise.

Some people also like to dilute it in water and drink it as a beverage. Standard dosages range from 1 to 2 teaspoons (5 to 10 mL) and up to 1 to 2 tablespoons (15 to 30 mL) per day mixed in a large glass of water.

It’s best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.

Some dietitians recommend using organic, unfiltered apple cider vinegar that contains “mother.”

Consuming apple cider vinegar comes with a risk of side effects. These include:

  • may cause indigestion
  • may lower potassium
  • may erode tooth enamel
  • may cause skin and throat burns
  • may interact with certain medications such as diuretics and some diabetes drugs.

That said, the standard daily dose of 1 to 2 tbsp isn’t likely to lead to these effects.

While apple cider vinegar may offer some health benefits, there is a lack of research on consuming it before bedtime versus at other times, like the morning.

That said, to avoid side effects like indigestion or acid reflux at night, consume it at least 2 to 3 hours before bed.

Taking apple cider vinegar gummies may offer the same benefits as taking a small amount of vinegar. For example, it may improve your cholesterol and blood sugar levels. In addition, often, these gummies contain other beneficial vitamins or minerals.

However, there’s no concrete evidence that taking ACV gummies is equivalent to drinking ACV. In addition, some gummies may contain sugar, which could counteract the positive effect on blood sugar.

Many websites and natural healthcare proponents claim that apple cider vinegar has exceptional health benefits, including boosting energy and treating disease.

Unfortunately, there’s little research to support most claims about its health benefits.

That said, some studies suggest it may offer some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.

ACV appears safe when diluted as long as you don’t take excessive amounts of it.

It also has various other nonhealth–related uses, including as a natural hair conditioner, skin care product, and cleaning agent.