Apple cider vinegar is a fermented product made from apples that contains compounds like acetic acid, chlorogenic acid, and polyphenols. These natural substances are linked to antioxidant, anti-inflammatory, and appetite-regulating effects.
The most well-known apple cider vinegar benefits include supporting weight loss, helping control blood sugar levels, and improving hair health. Research also suggests it may play a role in lowering cholesterol and supporting gut balance.
Because of its diverse properties, apple cider vinegar is used in cooking, diluted drinks, and even hair care routines. Understanding these apple cider vinegar benefits and their possible side effects helps explain why it remains one of the most studied natural remedies today.
Main benefits
The main apple cider vinegar benefits include:
1. May support weight loss
Apple cider vinegar may aid weight loss due to its acetic acid content, which helps regulate blood sugar and insulin levels and can reduce hunger for up to two hours after meals. However, more research with larger groups and longer study periods is needed to confirm this effect.
For weight loss, it remains essential to follow a calorie-deficit diet and exercise regularly.
2. Helps control blood sugar
Apple cider vinegar may help regulate fasting blood sugar levels in people with type 2 diabetes by slowing digestion and carbohydrate absorption. Acetic acid inhibits enzymes like disaccharidases and α-amylase, which can improve glucose uptake by the liver and muscles.
It also contains chlorogenic acid, a polyphenol that may reduce glucose production in the liver. These potential benefits require a balanced diet and medical supervision, since vinegar may interact with diabetes medications and increase the risk of hypoglycemia.
3. Improves hair shine
When used in diluted form on hair, apple cider vinegar may help enhance shine. Its acidity helps balance hair pH, close cuticles, reduce frizz, and leave hair softer and more hydrated.
4. May lower the risk of heart disease
Apple cider vinegar may help reduce total cholesterol and triglycerides while raising levels of “good” HDL cholesterol. These possible benefits are related to its antioxidant and anti-inflammatory compounds, which may prevent fat buildup in the liver and support bile excretion.
Larger studies are still needed to confirm whether apple cider vinegar reduces cardiovascular risk.
5. Supports gut health
As a fermented product containing probiotics, apple cider vinegar may promote the growth of healthy gut bacteria. This may support overall digestive health.
6. Has antimicrobial properties
Apple cider vinegar has antimicrobial effects and may help reduce the growth of bacteria such as Salmonella, E. coli, Staphylococcus aureus, and Candida albicans. This happens because its organic acids can cross microbial membranes, lower the pH inside the cells, and damage cell walls.
More scientific studies are needed to confirm the antimicrobial benefits of apple cider vinegar for human health.
7. Provides antioxidant and anti-inflammatory effects
Apple cider vinegar contains polyphenols, melanoidins, and tetramethylpyrazine, which act as antioxidants to reduce oxidative stress and protect cells from free radicals. Its acetic acid and polyphenols may also help reduce inflammation by regulating inflammatory enzymes and cytokines such as TNF-α and IL-6.
Organic apple cider vinegar
Like regular vinegar, organic apple cider vinegar is made through fermentation, but it is produced using organically grown apples that are free of pesticides. Pesticides are chemical substances used to prevent or control insects, larvae, and fungi on plants and fruits.
How to use
Some common ways to use apple cider vinegar include:
1. Apple cider vinegar for hair
It may be applied to add shine, close cuticles, reduce frizz, and help control oiliness, dandruff, and scalp irritation. It can be used as a hydrating rinse or as part of diluted hair solutions.
2. Drinking apple cider vinegar
Apple cider vinegar can be consumed when diluted. A common method is mixing 1 tablespoon into a glass of water and drinking it about 20 minutes before breakfast, lunch, or dinner.
The maximum recommended intake is 2 tablespoons per day. After drinking, rinse the mouth with water and brush teeth about 30 minutes later to help protect enamel.
3. In food
Apple cider vinegar can be added to meals in diluted form and used as a salad dressing or for seasoning vegetables. It can also be used in sauces, marinades, pickles, or preserves.
4. Apple cider vinegar capsules
Capsules containing powdered apple cider vinegar are available as supplements. In the United States, these products are not FDA-approved for safety or effectiveness, and dosage information can vary.
They should only be taken with medical guidance.
Possible side effects
When consumed undiluted or in excess, apple cider vinegar may cause enamel erosion, irritation or damage to the throat and esophagus, and liver problems. It may also lead to side effects such as heartburn, nausea, vomiting, low potassium levels, and indigestion.
When applied to hair, it may cause scalp irritation, redness, or burns, especially if not diluted in water, oil, or a hydrating mask. Frequent use may also dry out hair.
Can you drink apple cider vinegar on an empty stomach?
Yes, apple cider vinegar can be consumed on an empty stomach, but it should always be diluted in water or juice to help prevent stomach irritation.
Who should avoid apple cider vinegar
Apple cider vinegar should not be used by people who are allergic to it or by those taking medications such as digoxin or diuretics like furosemide or hydrochlorothiazide, since it may further lower potassium levels and cause muscle weakness, cramps, paralysis, or heart rhythm problems. People with gastritis, reflux, or stomach and intestinal ulcers should avoid it because it can worsen irritation.
It should also not be combined with certain herbs, including horsetail, licorice, lily of the valley, or stimulant laxatives, as this may increase the risk of diarrhea. On the scalp, it should be avoided in the presence of open wounds or if the skin is sensitive.