Apple cider vinegar is often touted as something of a superfood, with benefits only available to those brave enough to down a large serving of it every morning. Given its overwhelmingly sour taste, it’s fair to wonder: is apple cider vinegar good for you? And if so, are the health benefits really worth sacrificing your sense of taste?
“Apple cider vinegar has become increasingly popular in recent years. [for] “It’s effective for weight management, blood sugar levels, and gastrointestinal benefits,” says Marissa Meshulam, MS, RD, clinical dietitian. She adds that while there’s no magic pill or quick fix, the literature on ACV is promising. “I think of it as Nutrition 2.0, which means that if you’re already doing all the basics (e.g., eating enough protein, eating vegetables, drinking enough fluids, getting enough sleep), it’s worth giving it a try.”
To get a better understanding of how apple cider vinegar affects your body, we asked nutritionists for their opinion. Read on to find out all about what nutritionists have to say about apple cider vinegar, its potential health benefits, and what you should know before trying it for yourself.
Experts featured in this article:
Melanie G. Murphy Richter, MS, RDN, a licensed registered dietitian, was named the 2023 “Young Dietitian of the Year” by the Academy of Nutrition and Dietetics.
Marissa Meshulam, MS, RD, CDN, is a registered dietitian and founder of MPM Nutrition.
How does apple cider vinegar work?
The active ingredient in apple cider vinegar is called acetic acid, explains Melanie G. Murphy-Richter, MS, RDN. When ingested, it increases the acidity of the stomach and blocks certain enzymes needed to break down glucose (the sugar we get from carbohydrates), preventing blood sugar from spiking in the process. The acetic acid in apple cider vinegar can also slow gastric emptying, so food stays in the stomach longer, increasing feelings of fullness. “This delayed gastric emptying also translates to improved blood sugar control, as food leaves the stomach more slowly.” [versus] “All at once,” Meshulam said.
Benefits of Apple Cider Vinegar
Apple cider vinegar is used for everything from digestion to gut health, but with consistent use it may also support insulin sensitivity (which can aid in weight loss, according to Richter). Other benefits include:
- Improved Nutrient AbsorptionApple cider vinegar can increase stomach acidity, “improving food breakdown and nutrient absorption in the intestine,” Richter explains.
- Supports immune function: Drinking apple cider vinegar may boost your immunity. “A lower stomach pH level helps keep harmful bacteria and pathogens at bay, indirectly supporting overall immune function,” says Richter.
- Increase satietyYou may notice that you feel fuller for longer after drinking apple cider vinegar. This is likely because stomach emptying is slowed and blood sugar is absorbed into the blood more slowly. “If you incorporate this into your daily routine, it may have an indirect effect on weight management,” says Richter.
- Supports Gut HealthMeshulam points out that there’s limited research showing ACV’s gastrointestinal health benefits, but Richter says, “ACV’s antibacterial properties support a healthy gut flora by suppressing harmful bacteria and promoting beneficial bacteria.”
- Metabolic Support“ACV activates an enzyme called AMPK, which helps boost energy production and enhance metabolism and cellular function,” says Richter. “This helps the body better utilize fat as fuel and supports weight management.”
- May Support Heart HealthSome studies suggest that ACV may reduce total cholesterol. “ACV may improve the body’s regulation of cholesterol and triglycerides, which may help maintain healthy blood pressure and overall heart health,” explains Richter.
Risks of Apple Cider Vinegar
While apple cider vinegar may help some people, it doesn’t work the same for everyone. Potential risks include:
- Drug interactionsMeshoulam says that if you’re already taking medications to help lower your blood sugar, you should talk to your doctor before trying apple cider vinegar. “Taking the two together can cause your blood sugar to drop dangerously low,” he says. Richter specifically points out medications like insulin for diabetics, diuretics, and other heart medications.
- Low potassium levels“Consuming too much ACV can have a negative effect on potassium levels, which can lead to a condition called hypokalemia,” says Richter. “Symptoms to watch out for include muscle cramps, weakness, and irregular heartbeat.” This is one reason why you might want to avoid ACV if you’re already taking certain diuretics, Meshoulam says (as you’re already at risk for potassium deficiency).
- Stomach upset: Apple cider vinegar increases the acidity of the stomach, which can be uncomfortable for people with sensitive stomachs or those with stomach ulcers or gastroesophageal reflux disease (GERD), Richter points out. “Use apple cider vinegar with caution and consider consulting a healthcare professional before getting started,” Richter says.
How to Take Apple Cider Vinegar
Most studies recommend drinking one tablespoon of ACV twice a day before meals, Meshulam says. “Never drink ACV undiluted, as it can be hard on your stomach and erode tooth enamel,” she says. Drinking ACV through a straw, minimizing contact with your teeth, and rinsing your mouth with water after drinking it can help protect tooth enamel, Richter says.
To dilute 1 tablespoon of apple cider vinegar, mix it into 8 ounces of warm water, tea, or your liquid of choice. If you’re trying ACV for the first time, Richter recommends starting slowly with 1 teaspoon of ACV in 6 to 8 ounces of water per day. Once your stomach gets used to the acidity, increase your intake to three times a day (ideally 15 to 30 minutes before meals) and see how it makes you feel. “For those who don’t like the taste or acidity of liquid ACV, capsules or gummies are an alternative,” says Richter.
Chandler Plant is an Assistant Editor at PS Health & Fitness. Previously, she worked as an Editorial Assistant at People magazine and was a contributor to Ladygunn, Millie, and Bustle Digital Group. In her spare time, she creates and shares content online about chronic illness, beauty, and disability.
