Is there a more popular natural remedy than taking a shot of apple cider vinegar? Often referred to as ACV, it has gained widespread attention for its potential benefits related to weight management, gut health, and more. Once primarily used as an acidic ingredient in dressings, marinades, or even as a natural cleaning agent, ACV has now established itself as a staple in the health and wellness world. With its rising popularity, we decided to take a closer look at the health claims surrounding apple cider vinegar.
If you’re thinking of joining the "daily dose of ACV" trend and are curious about what effects it might have on your body, keep reading. We’ll explore the benefits and drawbacks of apple cider vinegar, review findings from scientific studies, and get insights from registered dietitians. Plus, we’ll share dietitian-approved tips on the best ways to incorporate ACV into your routine. Read on, and then check out the 10 Best Probiotic Drinks for Gut Health.
What Is Apple Cider Vinegar?
Apple cider vinegar (ACV) is made by fermenting apples in a two-step process: first, the apples are crushed and juiced, and then the juice undergoes fermentation twice.
ACV is commonly used in salad dressings, marinades, or mixed into water and drinks. Many also take it by the tablespoon or shot for its potential health benefits.
Raw, unfiltered ACV is especially popular among health enthusiasts because it contains "the mother," a combination of yeast and bacteria formed during fermentation. This version is thought to offer more health benefits compared to filtered varieties.
Apple Cider Vinegar Nutrition
According to the USDA Nutrition Database, a one-tablespoon serving of apple cider vinegar contains:
Nutrition (Per tablespoon):
- Calories: 3
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: <1 mg
- Carbs: <1 g (Fiber: 0 g, Sugar: <1 g)
- Protein: 0 g
While apple cider vinegar doesn't provide many micronutrients, its main active compound, acetic acid, is responsible for many of its health benefits. ACV also contains natural probiotics that can support gut health and antioxidants, which help protect cells from age-related damage.
Benefits of Apple Cider Vinegar
Balances Blood Sugar Levels
Fasting blood sugar refers to your glucose levels while fasting. Some evidence suggests that apple cider vinegar (ACV) can positively affect fasting blood sugar, especially in people with higher levels. "ACV may help improve blood sugar by aiding the body's use of glucose and delaying stomach emptying after meals," says Amanda Sauceda, MS, RD. A systematic review and meta-analysis also found that ACV consumption significantly reduced fasting blood sugar levels when taken for more than eight weeks.
Supports Healthy Cholesterol Levels
Research has shown that ACV can help lower total cholesterol and raise HDL ("good") cholesterol in certain populations, according to data published in BMC Complementary Medicine and Therapies. A study in the British Medical Journal found that daily doses of ACV reduced cholesterol, weight, body fat, and waist circumference in Lebanese adolescents and young adults. To maintain healthy cholesterol levels, ACV should be part of a heart-healthy diet.
Aids in Weight Loss
While ACV alone won't lead to instant weight loss, it can support your goals when combined with a healthy diet and regular exercise. A 2021 study published in the International Journal of Exercise Science found that participants who supplemented with 30 milliliters of ACV for four days experienced significant reductions in body weight and body fat. Similarly, the British Medical Journal study mentioned earlier also showed ACV’s potential to aid weight loss by reducing body fat.
Enhances Nutrient Absorption
ACV’s acidity can help improve digestion and enhance nutrient absorption. "The acetic acid in apple cider vinegar stimulates the production of digestive enzymes, aiding in nutrient breakdown and absorption," explains Wan Na Chun, MPH, RD, of One Pot Wellness. Research published in Fish Physiology and Biochemistry supports this, highlighting ACV's role in promoting better digestion.
Helps Reduce Appetite
Incorporating ACV into your diet may help curb your appetite. A 2016 French study on rats found that ACV reduced food intake and had a satiating effect, even when the rats were fed a high-fat diet. Similarly, the British Medical Journal found that ACV could slow gastric emptying and reduce appetite, contributing to its weight loss benefits.
May Help Reduce Inflammation
Chronic inflammation can lead to various health issues, including weight gain and mood problems. A 2018 animal study published in the Journal of Medicinal Food found that ACV may help reduce inflammation by regulating the body’s antioxidant defense system. Obese rats given ACV had lower cholesterol, triglycerides, and oxidative stress after six weeks.
May Ease Heartburn
Though it seems counterintuitive, ACV might help with heartburn in cases where too little stomach acid is produced. One study found that gum containing ACV, licorice extract, and papain (an enzyme from papaya) reduced heartburn and acid reflux, though it’s unclear if ACV alone was responsible for the relief. While evidence is limited, ACV is unlikely to cause harm if recommended by your healthcare provider as a home remedy.
May Freshen Breath
Surprisingly, regular ACV consumption may freshen your breath. Bad breath often results from bacteria in the mouth, and ACV’s antibacterial properties can help combat it. The vinegar’s acidity creates an environment that’s unfavorable for bacterial growth, potentially reducing bad breath.
Potential Adverse Effects of Consuming Apple Cider Vinegar
It may cause tooth enamel erosion.
Apple cider vinegar contains acetic acid, which, over time, can erode tooth enamel when consumed in high amounts. A lab study published in Clinical Laboratory found that ACV may lead to mineral loss in teeth, contributing to enamel damage. To minimize this risk, always dilute ACV with water before drinking it.
It may cause nausea.
While ACV has been shown to aid digestion and suppress appetite, it can also have a downside. A small study published in the International Journal of Obesity found that while ACV reduced appetite, many participants also reported feeling nauseous after consuming it.
How To Consume Apple Cider Vinegar for Optimal Results
We spoke with registered dietitian Lisa Young, PhD, RDN, who shared some great tips for incorporating apple cider vinegar into your daily routine. Here are her suggestions:
- Dilute it: Mix 1-2 tablespoons of ACV in a large glass of water. Undiluted ACV can damage tooth enamel and irritate your throat.
- Add honey or lemon: A spoonful of honey or a squeeze of lemon can improve the taste and add extra nutrients.
- Use it in salad dressings: Combine ACV with olive oil, herbs, and spices for a healthy homemade dressing.
- Cook with it: Add a small amount to soups, stews, or marinades for a tangy flavor.
- Blend it into smoothies: Add a splash of ACV to your morning smoothie for a health boost—you won’t even notice the taste.