Apple cider vinegar, a fermented liquid made from apples, is often used in foods like salad dressings. But it’s also relied on for many home remedies, like treating infections and heartburn.
There’s some credence to these health benefits, thanks in part to the anti-inflammatory and antioxidant properties found in apple cider vinegar. Preliminary research shows it may help with the symptoms of several health conditions.
Apple cider vinegar may lower blood sugar levels by slowing gastric emptying (the rate at which the stomach empties) and preventing the body from breaking down carbohydrates and turning them into sugar.
Research shows that people who consumed apple cider vinegar had lower fasting blood glucose (glucose levels after not eating) and hemoglobin A1c (HbA1c), which measures average blood sugar over three months. Both of these markers can help diagnose diabetes.
A similar study, which focused on adults with type 2 diabetes, found that daily consumption of 2 tablespoons (30 milliliters) of apple cider vinegar lowered fasting blood glucose and HbA1c.
Research suggests that taking apple cider vinegar for 12 weeks increases high-density lipoprotein (HDL, or “good”) cholesterol, decreases triglyceride levels, and has no major effect on low-density lipoprotein (LDL, or “bad”) cholesterol.
Your “total cholesterol” includes HDL, LDL, and triglycerides. While HDL cholesterol can be good for heart health, high total cholesterol can lead to heart disease.
People with a history of type 2 diabetes see the most improvement in blood fat and cholesterol levels when taking apple cider vinegar.
A study of adults with type 2 diabetes found that apple cider vinegar decreased systolic blood pressure after eight weeks. Participants taking apple cider vinegar also saw reduced weight and body measurements, which may explain the change in systolic blood pressure.
More research is needed to understand the benefits of apple cider vinegar on blood pressure.
Apple cider vinegar may also help weight loss because of its ability to slow gastric emptying, making you feel fuller quicker.
Researchers in one study looked at how 1-3 daily teaspoons of apple cider vinegar affected people with overweight or obesity over 12 weeks.
By the end of the study, all participants experienced a decrease in body weight and body mass index (BMI), regardless of how much apple cider vinegar they consumed. For most participants, weight loss was noticeable as early as week four.
Apple cider vinegar may help treat conditions like atopic dermatitis (eczema), which causes itchy, flaky, red skin. That’s because it may block the growth of Staphylococcus aureus (staph), a common skin bacteria that can trigger an eczema flare.
Still, studies have found that apple cider vinegar does not appear to improve the skin barrier, and can even cause skin irritation in some patients.
More studies are needed to determine the benefits of apple cider vinegar on skin health.
Apple cider vinegar is available in liquid, tablet, and gummy form. While there aren’t any specific dosing recommendations, studies suggest apple cider vinegar safe to consume for up to 12 weeks.
Apple cider vinegar is considered safe. However, if taken long-term, it can contribute to hypokalemia (low potassium) and osteoporosis. If used on the skin, it may also cause irritation or burns.
