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Last update: March 25, 2025

4 minute read

Apple Cider Vinegar

Ever wondered how apple cider vinegar might benefit your health? Dive into the ancient tonic's modern potential and discover what science suggests about its effects.

By Stephanie Wright, RN, BSN

Edited by Dr. Jacquie Leone, NMD, HN

Learn more about our editorial standards

Apple cider vinegar (ACV) has been hailed for centuries as a natural remedy with a myriad of uses. From ancient civilizations to modern households, this fermented apple concoction has stood the test of time. But can this age-old tonic truly enhance your health? Let's explore the science behind ACV and uncover its possible benefits.

Key takeaways

ACV may help regulate blood sugar levels, potentially benefiting those with Type 2 diabetes
Studies suggest ACV could aid in weight management, contributing to weight loss and reduced BMI
Consuming ACV might lower cholesterol, particularly "bad" LDL cholesterol

Apple cider vinegar isn't just a modern health fad. Its use dates back over 2,000 years, with records indicating that Hippocrates, the father of modern medicine, utilized ACV to clean wounds. Historically, it's been a staple in cooking, food preservation, and traditional remedies.

The science behind ACV's health benefits

1. Blood sugar control

Managing blood sugar is crucial, especially for people with Type 2 diabetes. Studies suggest that ACV might help lower blood glucose levels.

A 2023 clinical trial reported better blood glucose control. Furthermore, a 2023 study in Frontiers in Clinical Diabetes and Healthcare found that consuming 30 milliliters (about 1 ounce) of ACV daily for eight weeks reduced A1C levels from 9.21% to 7.79%.

2. Cholesterol reduction

High cholesterol is a known risk factor for heart disease. The same studies highlight that ACV consumption was associated with reductions in total cholesterol and "bad" LDL cholesterol. This effect was particularly noticeable in people with Type 2 diabetes who consumed up to 15 mL of ACV per day over more than eight weeks.

3. Weight management

Struggling with weight management? Research indicates that ACV might aid in weight loss. A 2024 clinical trial published in BMJ Nutrition, Prevention & Health showed that participants consuming 15 mL of ACV daily lost an average of 6-8 kg over 12 weeks.

They also experienced reductions in BMI by 2.7-3 points, along with decreases in waist and hip measurements, body fat ratio, and levels of serum glucose, triglycerides, and cholesterol (this study was small (120 people) and focused on people between 12-25 years old).

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4. Appetite suppression

Feeling fuller for longer may naturally reduce calorie intake. Some studies have found that ACV increases feelings of fullness, leading to appetite suppression for up to 2 hours after meals. However, it's worth noting that long-term effects on appetite require further research.

5. Digestive wellness

Beyond its effects on blood sugar and weight, ACV may contribute to digestive health. Its acidic nature may support stomach acid levels, potentially aiding digestion.

Diluting 1-2 tablespoons of ACV in ½ a glass of water and drinking it about 20 minutes before meals can help some people soothe digestion, better absorb nutrients in meals, and help prevent acid reflux.

— Dr. Jacquie Leone, NMD, HN

For those interested in maximizing digestive wellness, exploring probiotics and understanding the importance of fiber can further enhance gut health.

VitaRx Tip

Did you know that ACV has been used as a natural disinfectant? Its acidic nature makes it effective against certain bacteria, which is why it was historically used to clean wounds!

Dos and don'ts of using apple cider vinegar

Do’s

Do dilute ACV before consumption: Mix 1-2 tablespoons with a glass of water to prevent tooth enamel erosion and throat irritation.
Do start with small doses: Begin with 5 mL per day to see how your body reacts.
Do consult your healthcare provider: Especially if you have underlying health conditions or are on medications.

Don’ts

Don't consume ACV undiluted: Its high acidity may damage your esophagus and teeth.
Don't rely solely on ACV for health benefits: Maintain a balanced diet and healthy lifestyle alongside ACV intake.

Frequently asked questions (FAQ)

Here are some of the most frequently asked questions about apple cider vinegar.

Final thoughts

Apple cider vinegar, with its rich history and promising research, may offer several health benefits, from blood sugar control to weight management. However, it's important to approach these findings with cautious optimism. While studies are encouraging, more extensive research is needed to fully understand ACV's long-term effects and optimal dosages.

Remember: Always consult with a healthcare professional before making significant changes to your diet or health routine. ACV should complement a balanced diet and healthy lifestyle, not replace evidence-based medical treatments.

Sources and references

Author

Stephanie Wright

Stephanie brings over 13 years of diverse nursing experience to the table, having honed her expertise in critical care, mental health, and utilization management. Her journey as a registered nurse across these various healthcare sectors underscores her adaptability and deep commitment to patient care.

Fact checker

Dr. Jacquie Leone

Dr. Leone holds a BA in Psychology, a Doctorate in Naturopathic Medicine, and board certification in holistic nutrition. In addition to practicing medicine, Dr. Leone has developed and currently teaches science and nutrition courses for a nationally accredited institution. She specializes in chronic illness, gastrointestinal dysregulation, inflammatory conditions, and mental health. Her unique approach combines the wisdom of Eastern medicine with the technology and science of Western medicine, offering an integrative approach heavily focused on functional medicine.

At VitaRx, we're not just passionate about our work — we take immense pride in it. Our dedicated team of writers diligently follows strict editorial standards, ensuring that every piece of content we publish is accurate, current, and highly valuable. We don't just strive for quality; we aim for excellence.

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5 minutes.

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