Is Apple Cider Vinegar Good For You?

November 18, 2022

Posted: November 18, 2022

Updated: May 16, 2023

Even if you’ve never cooked with or drank apple cider vinegar (ACV), you have probably seen it at the grocery store near the other types of vinegar and as a main ingredient in cold drinks. It has a lot of different uses, some of which may be very beneficial to your health. But, not a lot of research has been done on the health effects of ACV. We’ll go over some of the possible health benefits and risks of consuming ACV in this blog.

What is Apple Cider Vinegar?

AVC is made by fermenting apple juice twice.1 You can buy it in liquid form either pasteurized or raw. Raw ACV is more often used for health purposes because it contains some beneficial bacteria and yeast. (This is the cloudy material in the bottle – it is safe to drink!) ACV has little nutritional value, judging by what’s on the label. It has zero calories per tablespoon and contains no carbohydrates, protein, or fat. However, it is praised for its health benefits.

What It’s Used For

ACV has a tart, tangy taste. It is often used in cooking to add flavor to marinades, salad dressings, soups, and stews. It can also be used for jarring and pickling because its acidic properties kill bacteria. People who consume ACV for health benefits either drink it or take it in supplement form. 

(Potential) Health Benefits

One of the most common reasons why people consume ACV is for its perceived weight loss benefits. ACV is believed to be helpful in stimulating your body to burn fat. However, research does not definitively support this statement. Much more research needs to be done before doctors can say for certain that ACV can help with weight loss. But, since ACV contains no calories, it likely doesn’t contribute to weight gain either.

Some evidence suggests that drinking ACV after a meal can help keep your blood sugar levels low and stable. ACV might also improve insulin function. For these reasons, it may be beneficial for people with diabetes to regularly take ACV.2,3,4

Taking ACV as a remedy for acid reflux or GERD is also fairly common. You might think that the acidity in ACV would irritate your digestive system, but many people find relief by taking it for this purpose.5 Similar to the other health benefits of ACV, this one hasn’t been studied extensively. But if you find that it helps your symptoms and your doctor says it is safe, there is likely no harm in doing this.

Risks and Side Effects

Some of the potential risks and side effects of consuming ACV come from its high level of acidity. Pure ACV can damage your tooth enamel and esophageal tissue if you drink it straight.6,7 You can avoid this by diluting it with water (approximately 1 tablespoon of ACV to 1 cup of water). ACV’s strong flavor and acidity can cause nausea and vomiting in some people; don’t drink it if you experience these symptoms. It is also not recommended to put pure ACV directly on your skin, as this can cause irritation.8

If you have low potassium levels or are taking medications, it is especially important to talk to your doctor before you start consuming ACV. ACV can contribute to low potassium levels, which can be dangerous if your potassium levels are already low.9 And, it can have negative interactions with certain medications.

Should You Use It?

ACV is safe for most people to consume in small amounts. Keep in mind that there is still a lot of research that needs to be done on its health effects. There is no standard dosage for ACV, nor has it been formally approved to treat any health conditions. It’s important to talk to your doctor before making ACV a regular part of your diet.

If your doctor says it is ok and you don’t experience any negative effects, there is likely no harm in consuming ACV. But, you shouldn’t rely on ACV to treat any health conditions you currently have. These should be addressed through doctor-approved medications and lifestyle changes. And, remember to dilute ACV with water if you decide to drink it.

Summary

A lot more research needs to be done on ACV before we will definitely know about several of its perceived health benefits. It is unlikely to aid weight loss, but it may contribute to better blood sugar management and reduce symptoms of acid reflux. It is safe for most people to consume ACV in moderate amounts, but always check with your doctor before starting to consume it regularly.

References

  1. What is Apple Cider Vinegar? Bragg.com. Accessed May 16, 2023. https://www.bragg.com/blogs/science/what-is-apple-cider-vinegar
  2. Ostman E, Granfeldt Y, Persson L, Björck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr. 2005;59(9):983-988. doi:10.1038/sj.ejcn.1602197
  3. Darzi J, Frost GS, Montaser R, Yap J, Robertson MD. Influence of the tolerability of vinegar as an oral source of short-chain fatty acids on appetite control and food intake. Int J Obes (Lond). 2014;38(5):675-681. doi:10.1038/ijo.2013.157
  4. Johnston CS, Buller AJ. Vinegar and peanut products as complementary foods to reduce postprandial glycemia. J Am Diet Assoc. 2005;105(12):1939-1942. doi:10.1016/j.jada.2005.07.012
  5. McDermott A. Can you use apple cider vinegar to treat acid reflux? Healthline. Published January 3, 2019. Accessed May 16, 2023. https://www.healthline.com/health/digestive-health/apple-cider-vinegar-for-acid-reflux
  6. Manaf ZA, Lee MT, Ali NHM, et al. Relationship between food habits and tooth erosion occurrence in Malaysian University students. Malays J Med Sci. 2012;19(2):56-66.
  7. Hill LL, Woodruff LH, Foote JC, Barreto-Alcoba M. Esophageal injury by apple cider vinegar tablets and subsequent evaluation of products. J Am Diet Assoc. 2005;105(7):1141-1144. doi:10.1016/j.jada.2005.04.003
  8. Feldstein S, Afshar M, Krakowski AC. Chemical burn from vinegar following an Internet-based protocol for self-removal of nevi. J Clin Aesthet Dermatol. 2015;8(6):50.
  9. What you need to know about apple cider vinegar. Gundersenhealth.org. Published July 27, 2016. Accessed May 16, 2023. https://www.gundersenhealth.org/health-wellness/eat/what-you-need-to-know-about-apple-cider-vinegar
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