The truth about apple cider vinegar
Feb. 10, 2025—Apple cider vinegar (ACV), the acidic juice left over when fermented apples are crushed, is tasty in a vinaigrette. It's also inexpensive and easy to find. This amber-colored liquid has long been popular for household, beauty and health applications. But what do we really know about its health benefits and risks?
Popular ACV claims
Some social media influencers say that ACV can:
- Lower blood sugar (glucose).
- Help you lose weight.
- Control cholesterol.
- Boost gut health.
Let's take a closer look at those claims.
Lower blood glucose. According to the American Heart Association (AHA), some research shows that ACV can lower blood glucose in people who have type 2 diabetes. That may be because ACV affects how your stomach absorbs food. In one study, people who drank a small amount of ACV every day for eight weeks saw a significant decrease in their A1C levels. A1C is an average blood glucose level over a three-month time span.
Lose weight. Some studies suggest that ACV may support weight loss by curbing the appetite. However, the weight-loss results were not significant. When it comes to managing your weight, a combination of regular exercise and a healthy diet is a more effective, sustainable approach, says the AHA.
Control cholesterol. One recent study found that people with type 2 diabetes who drank ACV every day for over eight weeks reduced their LDL, or "bad," cholesterol, as well as their total cholesterol, compared with study participants who were only encouraged to eat a healthy diet. But the research isn't yet reliable enough to support this claim.
Boost gut health. As with other fermented foods, ACV has probiotics, which are healthy for you. They increase the number of healthy bacteria in your gut. Researchers think there's a link between probiotics and health beyond your gastrointestinal tract too. So, for this purpose, ACV is beneficial.
How to use ACV safely
If you want to raise your glass—or fork—to apple cider vinegar, try these ideas.
- Add it to your salad dressing.
- Pickle vegetables with it.
- Drizzle it into a marinade or sauce.
- Add a small amount to a glass of water and drink it.
ACV is a natural food, but that doesn't mean it's a safe treatment. Herbs, vitamins and other supplements can be harmful in large doses or when combined with other products and medicines. Tell your doctor about any medicines—or foods used as medicines—you're taking.
Exploring alternative medicine?
If you're interested in ACV—or another alternative treatment—you're not alone. Alternative medicine is widely used in the U.S. Take our quiz to find out how much you know about it. Then start a conversation with your doctor. They can work with you to find a safe and effective approach to managing or preventing medical conditions.
Sources
- American Heart Association. "What Can Apple Cider Vinegar Really Do for Your Health?" https://www.heart.org/en/news/2024/09/11/what-can-apple-cider-vinegar-really-do-for-your-health.
- MedlinePlus. "Apple Cider Vinegar." https://medlineplus.gov/druginfo/natural/816.html.
- National Cancer Institute. "Complementary and Alternative Medicine." https://www.cancer.gov/about-cancer/treatment/cam.