Apple cider vinegar has been around for thousands of years. In ancient times, it was a treatment for coughs and infections. And today, apple cider vinegar is touted as a weight loss aid, acid reflux remedy and more. Show
Advertising Policy Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy Take a look at the possible benefits of apple cider vinegar and the science behind its biggest health claims with dietitian Beth Czerwony, RD. What is apple cider vinegar?Apple cider vinegar is apple juice that has been fermented twice. First, crushed apples are mixed with yeast, sugar or another carbohydrate. After a few weeks, natural bacteria and yeasts ferment the juice, changing the carbohydrates into alcohol. Then, a second fermentation process changes the alcohol into acetic acid — and now you have apple cider vinegar. You can buy pasteurized or raw apple cider vinegar in stores. People most often use raw apple cider vinegar for health purposes because it may contain more natural bacteria and yeasts. These substances, known as “the mother,” are the cloudy sediment you see in the bottle. Apple cider vinegar nutritional valueIf you look at the nutrition facts label, apple cider vinegar doesn’t show high amounts of vitamins, minerals or even calories. Its potential health benefits are found in substances that aren’t part of the standard nutrition label, says Czerwony. Apple cider vinegar’s claim to fame is acetic acid, which forms during fermentation. This acid may have a variety of health benefits. Raw apple cider vinegar also contains:
What are the health benefits of apple cider vinegar?Some studies suggest apple cider vinegar could boost your health. But most of these studies are small and need further research to prove their claims, explains Czerwony. A few of ACV’s possible benefits include: Advertising Policy Lowering blood sugarOne of the biggest health claims for apple cider vinegar is related to diabetes and blood sugar control. A few small studies found that consuming apple cider vinegar after a meal could lower your blood glucose (sugar). This could be helpful for people with Type 2 diabetes or prediabetes. But don’t expect vinegar alone to keep your blood sugar levels in check. “Apple cider vinegar might lower your glucose a little, but not enough,” says Czerwony. “To prevent or manage diabetes, follow a healthy diet and exercise plan.” Calming acid refluxGastroesophageal reflux disease, GERD, acid reflux — no matter what you call it, it’s unpleasant. Many people swear by apple cider vinegar as an acid reflux remedy. There’s no science to back up apple cider vinegar’s anti-heartburn power. But if your doctor says it’s OK, there’s likely no harm, either. Read what a gastroenterologist says about using apple cider vinegar for acid reflux. Weight lossIf you’re trying to lose weight, every little boost can help. And apple cider vinegar may help with weight loss. One small study showed that adding apple cider vinegar to a healthy diet might help people lose more weight. But these findings haven’t been proven with large, controlled studies. Find out what a Czerwony says about the apple cider vinegar diet. How to use apple cider vinegarApple cider vinegar adds a tangy zip to marinades and salad dressings. You can also add a splash to your favorite sauces and stews for extra flavor. Advertising Policy Many people use apple cider vinegar in jarring and pickling. Its acidity kills bacteria that can cause food to spoil. Side effects of apple cider vinegarApple cider vinegar has a high acidity that erodes tooth enamel, which you can’t get back once it wears away. It can also damage your esophagus if you drink it straight. To help prevent these problems, water it down. Add a tablespoon to a mug of warm water. This can cut down on the amount of acid hitting your teeth and throat. Other possible side effects of apple cider vinegar include:
Apple cider vinegar is also available in pills or gummies. There’s no standard dose, so follow the directions on the product or ask your doctor how much is safe for you. Look for a brand that has a seal of approval from a third party. The label may include a logo from:
Should you use apple cider vinegar?The evidence so far says apple cider vinegar is safe for most people in small amounts. But Czerwony says to keep in mind that it hasn’t been approved to treat any health conditions. If you take medications or have health conditions, ask your doctor before using apple cider vinegar or any other natural health remedy. And if you get the go-ahead, enjoy a splash of ACV in your next cup of tea. What happens if you drink apple cider vinegar everyday?ACV is generally safe when consumed in moderation — no more than 1 to 2 tablespoons (tbsp) daily. But drinking excessive amounts of ACV can decrease potassium to hazardous levels. ACV may interact with some medications (including diuretics, laxatives, and certain medications for diabetes and heart disease).
What happens when you drink organic apple cider vinegar?Several studies in animals and humans have found that acetic acid and apple cider vinegar may promote fat burning and weight loss, decrease blood sugar levels, increase insulin sensitivity, and improve cholesterol levels ( 2 , 3 , 4 , 5 ).
How often should you drink organic apple cider vinegar?As a guide, take 1-2 teaspoons or 1-2 tablespoons of apple cider vinegar per day mixed in a glass of water. How often? It is recommended to take it no more than twice a day to prevent side effects such as nausea and erosion of tooth enamel.
Are there actual benefits to drinking apple cider vinegar?There's some evidence it may help improve insulin sensitivity after a meal and lower blood glucose levels. A meta-analysis review showed that apple cider vinegar improved blood glucose levels and cholesterol in people with diabetes.
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Benefits of drinking organic apple cider vinegar
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