If your year is 2026 New Year's resolution To improve your health, you may have encountered the viral trend of adding apple cider vinegar (ACV) to your water. Those who promote this drink claim that it can lower cholesterol, control… blood sugar level levels and even help in weight loss. To find out if all this is true, we turned to experts who outlined the potential benefits of ACV, as well as the risks you should consider before taking a sip.
What is Apple Cider Vinegar or ACV?
When you combine apples, sugar and yeast and let them ferment, you get apple cider vinegar. Over the course of a few weeks, the yeast digests the sugar and produces alcohol. Once this happens, natural bacteria convert the alcohol into acetic acid, which gives apple cider vinegar its characteristic pungent odor and taste.
When purchasing apple cider vinegar, you have two options: filtered and pasteurized, or raw and unfiltered. The cloudy sediment that collects at the bottom of the bottle is the “mother,” which is a combination of bacteria and yeast. Some suggest that it is the mother that provides the health benefits because it contains trace amounts of beneficial bacteria and probiotics.
Apple cider vinegar can be used in the kitchen, home and for your health as a cleaner, deodorant, dressing or vinaigrette, fruit and vegetable wash, marinade, preservative or weed killer.
Potential Health Benefits of Apple Cider Vinegar
Although more research is needed, several small to medium sized studies suggest that benefits of apple cider vinegar for some health problems and as a potential weight loss aid.
1. May help control blood sugar and diabetes.
To 95% of diabetics have type 2 diabetesAccording to the Centers for Disease Control and Prevention. According to scientists, type 2 diabetes occurs due to insulin resistance, which is “when the body's cells do not respond properly to insulin, resulting in high blood sugar or glucose levels.” Amelia TRegistered Dietitian and Diabetes Educator in New York City.
Even if you don't have diabetes, it's best to keep your blood sugar within a normal range. Research has shown that apple cider vinegar can improve insulin response And lower blood sugar levels after eating.
Drinking apple cider vinegar before bed has also been shown to help lower fasting blood sugar levels after waking up. Be sure to consult your doctor before consuming ACV if you have diabetes, especially if you are taking medications due to potential side effects.
“ACV itself does not lower blood sugar and should not be considered a replacement for diabetes medications,” Tee said.
2. Kills harmful bacteria.
Those who want to preserve food naturally may consider using apple cider vinegar. It's famous pathogen killerwhich includes microbes such as staphylococcus and candida.
Vinegar is a popular preservative in Korea because it can prevent E. coli and norovirus from growing in food. E. coli can cause food poisoning if consumed, but the bactericidal effect of the acetic acid in apple cider vinegar may prevent this.
3. May Lead to Weight Loss
Another benefit of apple cider vinegar that you may find beneficial is its ability to promote weight loss. When taken before or with meals, ACV has been shown to promote satiety (the feeling of fullness).
In one study, participants ate approximately 200–275 fewer calories when apple cider vinegar was added to food. Over three months, participants who took one to two tablespoons of vinegar per day saw weight loss up to 3.7 pounds and reduction of body fat.
4. May Improve Cholesterol Levels
High levels of cholesterol and triglycerides can increase your risk of heart disease.
Including up to 30 grams of apple cider vinegar in your daily diet along with a low-calorie diet may help reduce total cholesterol and triglycerides while increasing “good” HDL cholesterol.
People with type 2 diabetes may also see positive results for total cholesterol and triglyceride levels when adding half an ounce of ACV to your diet.
What are the potential side effects of apple cider vinegar?
Although apple cider vinegar has its benefits, there are also disadvantages. potential side effects consider. High acidity can destroy tooth enamel, which will not return once it is gone. If you drink it undiluted, it may damage your esophagus or throat.
Here are some other potential side effects of apple cider vinegar:
- If consumed in excess, it may cause burns or ulcers of the esophagus (throat).
- May cause hypokalemia (low potassium levels)
- May cause nausea or vomiting
- May interact with diuretics, insulin and other medications.
- May weaken tooth enamel
By diluting it with water or juice, apple cider vinegar will not only taste better, but also reduce the risk of damaging your throat and teeth. A combination of one or two tablespoons of either of these can also cure indigestion.
Marisa Moorea registered dietitian, also advises: “It is important to remember that no product is a panacea. If you choose to include apple cider vinegar, do so safely and with an emphasis on maintaining a balanced, nutritious diet for your overall health and well-being.”
Apple cider vinegar dosage
The dosage of apple cider vinegar depends on the reason you are using it. In general, Tee says, “I recommend taking 1 teaspoon to a tablespoon of vinegar in 6 to 8 ounces of warm water before meals.”
If you want to drink it, dilute it with water, your favorite juice or tea. You can also eat it by adding it to your favorite dishes, especially dressings, vinaigrettes, and even when making your own mayonnaise.
Pre-made apple cider vinegar drinks are also available, which can make the vinegar taste more pleasant. These drinks are made by brands such as Bragg, Poppi, Remedy and Sidekick Sodas. They can be purchased at local health stores and even grocery stores, so keep an eye out if you're interested.
You can also add a cup or two to your bath for skin problems. By mixing a tablespoon of vinegar with a glass of water, and then soaking gauze or cotton wool in the solution, you can make a wet wrap.
To use apple cider vinegar as a hair rinse, mix two tablespoons of vinegar with a glass of water and then pour it onto your hair after shampooing. Wait five minutes, then rinse. It can be drying, so use it sparingly. ACV can also irritate the scalp, so it's best to use a weaker dilution.
Bottom line
Some studies have found the benefits of apple cider vinegar, but we need more research to definitively prove how beneficial it is. It can help with weight loss, control type 2 diabetes, blood sugar and cholesterol levels, and can prevent the growth of harmful bacteria on food. Drinking undiluted apple cider vinegar may cause tooth enamel erosion or throat damage. Mixing vinegar with water or juice before drinking can prevent damage to your teeth and throat. As with any natural remedy, talk to your doctor before trying apple cider vinegar and perform a skin test before applying it to your skin.
“Remember that the benefits of a healthy lifestyle (e.g., a nutritious and balanced diet, adequate hydration, regular physical activity/movement, good sleep, stress management, etc.) are much greater than the benefits of any single food, drink or supplement,” Tee said. “There is no quick fix, and ACV is definitely not a miracle solution.”
