Apple cider vinegar (ACV) and turmeric have surged in popularity in recent years, so it’s no surprise that many people are pairing them—whether as supplements or food—for a potential wellness boost. Combining the two may deliver the benefits of both at once, but it’s important to consume this duo safely.
Research investigating the effects of combining ACV and turmeric is sparse, according to Jenny Finke, MS, RD, a metabolic health dietitian and owner of the virtual private practice The Metabolic Dietitian in Greenwich, Connecticut. But consuming them together, she said, may allow you to reap the benefits of each in one shot.
One potential benefit of apple cider vinegar is improved gut health. As a fermented product, ACV contains probiotics, which help feed healthy bacteria in your gastrointestinal tract and may enhance overall gut function. Research also suggests that, alongside a healthy diet, regular ACV consumption may improve risk factors for heart disease and diabetes by supporting blood sugar regulation and healthy lipid profiles.
Meanwhile, curcumin, the active ingredient in turmeric, has antiseptic, anti-inflammatory, antimicrobial, and antioxidant properties, studies show. While more research is needed, there’s some evidence that the spice may offer health benefits such as reduced joint pain, and lower blood sugar and cholesterol levels.
That said, ACV and turmeric can both cause side effects, particularly digestive symptoms like diarrhea, abdominal pain, flatulence, or worsening heartburn for people prone to acid reflux. It’s possible that these symptoms could be more pronounced when the two ingredients are combined.
Not everyone will have the same reaction to ACV and turmeric. Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist at L-Nutra, Inc., told Health that the effects are “less about the ingredients themselves and more about the nervous system and digestive system they land in.”
For example, one study found that ACV was more effective at lowering glucose levels in people with diabetes compared to those without the condition.
The dosage can also significantly impact the effects. One paper, for instance, showed that consuming 30 milliliters (mL) of ACV daily led to greater weight loss than lower doses ranging from 5 to 15 mL.
As with any supplement, it’s best to talk to a doctor or dietitian first. They can review your medical history, underlying health, and risk factors to determine whether it’s safe for you to consume ACV and turmeric.
Some people should steer clear of the substances. For example, ACV is not recommended for those with a history of high stomach acid or digestive conditions such as GERD. In addition, ACV and turmeric can interact with certain medications, including blood pressure drugs, blood thinners, and products that help regulate blood sugar levels, warned Moskovitz.
Because supplements are largely unregulated in the U.S., it’s a good idea to choose products that have been tested by an outside group for purity and dosage accuracy, Fink suggested. “My concern comes in when I see people taking high-dose turmeric supplements or proprietary blends, or choosing brands that don’t conduct third-party testing to verify quality of ingredients,” she told Health.
Finke also recommends incorporating them into your meals rather than taking them as supplements. Add ACV to salad dressing, for example, or sprinkle some turmeric into your soup or vegetables. If you do drink the mixture, dilute it with water for a gentler effect.
