Apple Cider Vinegar: Benefits, Side Effects, Weight Loss, Blood Sugar and How to Use It Safely

Apple cider vinegar has become one of the most popular home remedies and wellness products in the world.

Claims surrounding it are extensive. Apple cider vinegar is promoted online for weight loss, blood sugar control, digestion, cholesterol, belly fat, skin health and even “detoxing” the body.

Some of these claims have been studied scientifically, but others are exaggerated or unsupported.

Recent research suggests that vinegar consumption may produce modest improvements in certain metabolic measures, including blood glucose and possibly body weight in some populations. However, apple cider vinegar is not a replacement for a balanced diet, exercise, prescribed medication or appropriate medical treatment.

It can also cause problems when consumed incorrectly, particularly because its acidity can damage tooth enamel and irritate the throat or digestive system.

Here is what current evidence tells us about apple cider vinegar, what remains uncertain and how to use it more safely.

Related reading: Electrolytes: What They Do, Signs You May Need Them and When Water Is Enough

What Is Apple Cider Vinegar?

Apple cider vinegar, commonly abbreviated as ACV, is made by fermenting apples.

During fermentation, microorganisms convert sugars into alcohol and then into acetic acid.

Acetic acid is largely responsible for vinegar's characteristic sour taste and acidity and is thought to contribute to some of its potential metabolic effects.

Apple cider vinegar also contains water and small amounts of other compounds.

However, it should not be considered a significant source of most vitamins or minerals.

What Are the Possible Benefits of Apple Cider Vinegar?

Research has investigated vinegar for several health outcomes.

Potential areas include:

• Blood sugar control
• Body weight
• Cholesterol
• Blood pressure
• Appetite and satiety

The important word is potential.

The size of any benefit is generally much smaller than dramatic social-media claims suggest, and studies have differed considerably in their participants, doses and methods.

1. Apple Cider Vinegar and Blood Sugar

Blood glucose is one of the better-researched areas involving vinegar.

Studies and meta-analyses suggest that vinegar consumption may modestly improve some measures of blood glucose control, particularly in people with metabolic problems such as type 2 diabetes.

A recent umbrella review of randomized-trial meta-analyses reported improvements in fasting and post-meal blood glucose and HbA1c associated with vinegar consumption.

This does not mean apple cider vinegar cures diabetes.

People with diabetes should continue following their prescribed treatment plan and should not reduce or discontinue medication because they have started drinking vinegar.

2. Does Apple Cider Vinegar Help With Weight Loss?

This is probably the most famous claim surrounding apple cider vinegar.

The answer requires some nuance.

Recent reviews of randomized trials suggest vinegar may produce a small reduction in body weight in some people, particularly among populations with overweight, obesity or type 2 diabetes.

However, the research remains limited compared with the evidence supporting established weight-management approaches.

Apple cider vinegar should therefore be viewed, at most, as a possible addition to an overall healthy lifestyle rather than a weight-loss treatment.

It cannot compensate for consistently consuming more energy than your body needs.

3. Does Apple Cider Vinegar Burn Belly Fat?

There is no convincing evidence that apple cider vinegar selectively burns abdominal fat.

Your body does not generally allow you to choose where stored fat is lost.

Changes in abdominal fat are influenced by factors including:

• Overall body weight
• Genetics
• Age
• Hormonal changes
• Physical activity
• Diet
• Sleep
• Certain medications and medical conditions

Be sceptical of advertisements promising that vinegar will specifically “melt belly fat.”

Related reading: Cortisol Belly: Is It Real? Symptoms, Causes and How to Reduce Abdominal Fat Safely

4. Apple Cider Vinegar and Cholesterol

Research has also investigated whether vinegar affects blood lipids.

Some meta-analyses have reported modest reductions in total cholesterol.

However, effects on individual measures such as LDL cholesterol, HDL cholesterol and triglycerides have not been consistently demonstrated across analyses.

If you have high cholesterol, apple cider vinegar should not replace dietary changes, exercise or cholesterol-lowering medication recommended by your healthcare professional.

5. Apple Cider Vinegar and Blood Pressure

Some recent pooled research has reported a small reduction in systolic blood pressure associated with vinegar consumption.

However, evidence is not strong enough to recommend apple cider vinegar as a treatment for hypertension.

High blood pressure is an important cardiovascular risk factor and often causes no obvious symptoms.

Do not stop prescribed blood-pressure medication because you are taking apple cider vinegar.

6. Does Apple Cider Vinegar Improve Digestion?

Claims that apple cider vinegar improves digestion are widespread.

Some people report that it helps them, but strong clinical evidence supporting apple cider vinegar as a general digestive treatment is lacking.

It is sometimes claimed that everyone with heartburn has “low stomach acid” and therefore needs vinegar.

That is an oversimplification.

In fact, acidic foods and drinks can worsen reflux symptoms in some people.

Persistent heartburn, swallowing difficulties, unexplained weight loss, vomiting or gastrointestinal bleeding should be medically assessed rather than self-treated with vinegar.

7. Is Apple Cider Vinegar a Probiotic?

Not necessarily.

Some unfiltered apple cider vinegars contain microorganisms resulting from fermentation, but that does not automatically make them a clinically proven probiotic.

A probiotic is generally understood to involve specific live microorganisms that, when administered in adequate amounts, confer a health benefit.

Simply being fermented is not enough to establish a food or drink as a proven probiotic treatment.

Related reading: Probiotics: Benefits, Side Effects, Best Foods and Do You Really Need a Supplement?

What Is “The Mother” in Apple Cider Vinegar?

You may have seen bottles advertised as containing “the mother.”

This refers to a cloudy collection of microorganisms and fermentation-related material that can develop during vinegar production.

It is frequently promoted as the part responsible for extraordinary health benefits.

However, evidence does not establish that vinegar containing “the mother” provides all the special benefits often claimed in marketing.

Do not assume a cloudy, unfiltered product is automatically healthier or more effective.

Does Apple Cider Vinegar Detox Your Body?

There is no good evidence that drinking apple cider vinegar “detoxes” the body in the way wellness advertisements commonly describe.

Your body already has sophisticated systems for processing and eliminating substances.

Major organs involved include the:

• Liver
• Kidneys
• Lungs
• Gastrointestinal system

You do not need vinegar to perform these normal physiological functions.

Claims that a vinegar drink removes unspecified “toxins” should be treated cautiously unless the exact toxin, mechanism and supporting evidence are clearly identified.

How Much Apple Cider Vinegar Should You Take?

There is no universally established medical dose of apple cider vinegar for general health.

Clinical studies have used different amounts and treatment periods.

This makes it inappropriate to claim that everyone should take one particular dose every day.

If you choose to consume apple cider vinegar, small amounts used as part of food or diluted appropriately are safer than drinking concentrated vinegar directly.

More is not necessarily better.

Should You Drink Apple Cider Vinegar Straight?

No.

Regularly drinking undiluted vinegar is not advisable.

Apple cider vinegar is highly acidic.

Direct exposure can irritate the mouth, throat and oesophagus and can contribute to erosion of tooth enamel.

If you consume vinegar as a drink, dilute it substantially rather than taking it as a concentrated “shot.”

Using vinegar as part of salad dressing, sauces or other foods is another option that avoids treating it like medicine.

Can Apple Cider Vinegar Damage Your Teeth?

Yes.

Frequent exposure to acidic drinks can gradually erode tooth enamel.

Enamel erosion can contribute to:

• Tooth sensitivity
• Changes in tooth appearance
• Increased vulnerability to dental damage

If you drink diluted vinegar, avoid slowly sipping it over a long period because this prolongs acid exposure.

Rinsing your mouth with plain water afterwards can help remove residual acid.

Avoid brushing your teeth immediately after consuming something highly acidic because temporarily softened enamel may be more vulnerable to abrasion.

Can Apple Cider Vinegar Irritate Your Stomach?

Yes.

Some people experience:

• Nausea
• Indigestion
• Stomach discomfort
• Reflux symptoms

Large quantities may be more likely to cause problems.

If apple cider vinegar consistently makes you feel unwell, there is no health requirement to continue taking it.

Can Apple Cider Vinegar Lower Potassium?

There have been concerns and case reports involving very high or prolonged vinegar consumption and low potassium levels.

Although this does not mean normal culinary use causes potassium deficiency, it reinforces an important principle:

Extremely large quantities should not be assumed to be safe simply because vinegar is a food product.

People with conditions or medications affecting potassium should be particularly cautious.

Can Apple Cider Vinegar Interact With Medicines?

Potential interactions are important, especially when vinegar is consumed regularly in larger amounts.

Extra caution may be appropriate for people taking:

• Diabetes medication
• Insulin
• Certain diuretics
• Medicines that affect potassium

If you take regular prescription medication and intend to use apple cider vinegar medicinally rather than occasionally as food, discuss it with an appropriate healthcare professional or pharmacist.

Apple Cider Vinegar and Diabetes

People with diabetes may be particularly interested in apple cider vinegar because research suggests possible effects on blood glucose.

However, this is also why caution is important.

If vinegar contributes to lowering blood glucose while someone is also taking glucose-lowering medication, treatment may need to be considered in the context of their overall diabetes management.

Never replace prescribed diabetes medication with vinegar.

Regular blood glucose monitoring and professional medical care remain much more important.

Apple Cider Vinegar Gummies vs Liquid

Apple cider vinegar gummies have become increasingly popular.

However, gummies are not necessarily equivalent to liquid vinegar used in research.

Products can differ in:

• Acetic acid content
• Added sugar
• Other ingredients
• Serving size
• Manufacturing quality

Some gummies contain additional vitamins or herbal ingredients that have nothing to do with vinegar.

Do not assume that research involving liquid vinegar automatically proves the effectiveness of an apple cider vinegar gummy.

Is Apple Cider Vinegar Good Before Meals?

Some research examining vinegar and blood glucose has involved consumption around meals.

One proposed mechanism is that acetic acid may influence gastric emptying or carbohydrate metabolism.

However, this does not establish a universal recommendation that everyone should drink vinegar before eating.

For some people, especially those prone to nausea or reflux, doing so could make symptoms worse.

Can Apple Cider Vinegar Reduce Appetite?

Some studies have explored whether vinegar increases feelings of fullness.

There may be an effect in some circumstances.

However, nausea can also reduce someone's desire to eat, which should not be confused with a healthy appetite-regulating effect.

Sustainable weight management should focus on nutritious eating patterns rather than deliberately causing digestive discomfort to suppress hunger.

Apple Cider Vinegar and GLP-1 Medicines

People using GLP-1 medicines should be cautious about adding large amounts of vinegar specifically for weight loss.

GLP-1 medicines can already cause gastrointestinal effects including:

• Nausea
• Vomiting
• Constipation
• Diarrhoea
• Reduced appetite

Adding acidic products that worsen gastrointestinal discomfort may be counterproductive.

People taking prescription weight-management medication should discuss persistent side effects or major dietary changes with their healthcare professional.

Related reading: GLP-1 Diet: What to Eat, What to Avoid and How to Get Enough Protein and Fibre

Does Apple Cider Vinegar Help With Constipation?

Apple cider vinegar is sometimes promoted online as a constipation remedy.

There is not strong evidence supporting it as a standard constipation treatment.

More established approaches include obtaining sufficient dietary fibre, drinking appropriate amounts of fluid, remaining physically active and addressing medications or health conditions contributing to constipation.

Related reading: How Much Fibre Do You Need a Day? Best High-Fibre Foods and Signs You're Not Getting Enough

What About Apple Cider Vinegar for Skin?

Applying undiluted apple cider vinegar directly to the skin is not recommended.

Because vinegar is acidic, inappropriate topical use can cause irritation and even chemical burns.

This is particularly concerning when concentrated vinegar is left against the skin for prolonged periods.

Skin conditions should not automatically be treated with DIY acidic preparations.

Can Apple Cider Vinegar Cure Infections?

Apple cider vinegar should not be used as a substitute for appropriate medical treatment of bacterial, fungal or other infections.

Laboratory findings showing antimicrobial effects do not prove that drinking or applying vinegar will safely cure an infection in a human body.

Seek appropriate treatment for persistent or serious infections.

Who Should Be Particularly Careful With Apple Cider Vinegar?

Extra caution may be appropriate if you:

• Have significant acid reflux
• Have swallowing problems
• Have delayed stomach emptying
• Take diabetes medication
• Use insulin
• Take certain diuretics
• Have problems with potassium levels
• Have sensitive or eroded teeth

If you have an ongoing medical condition or take regular medication, ask a healthcare professional before using concentrated amounts of vinegar as a health supplement.

A Safer Way to Use Apple Cider Vinegar

If you enjoy apple cider vinegar, treating it primarily as a food ingredient is a sensible approach.

It can be incorporated into:

• Salad dressings
• Marinades
• Sauces
• Other meals

If you choose to drink it, dilute it well in water rather than drinking it straight.

Avoid the idea that increasingly large quantities will produce increasingly large health benefits.

They may simply increase your risk of side effects.

Frequently Asked Questions

Does Apple Cider Vinegar Really Help You Lose Weight?

Recent pooled research suggests vinegar may contribute to a modest reduction in body weight in some populations, but it is not a stand-alone weight-loss treatment.

Does Apple Cider Vinegar Burn Belly Fat?

There is no convincing evidence that it selectively burns abdominal fat.

Can Apple Cider Vinegar Lower Blood Sugar?

Research suggests vinegar may modestly improve certain blood glucose measures, particularly in people with metabolic problems. It should not replace diabetes medication.

Should I Drink Apple Cider Vinegar Every Morning?

There is no medical requirement for healthy people to drink apple cider vinegar every morning.

Is Apple Cider Vinegar Better on an Empty Stomach?

There is no strong evidence that taking it on an empty stomach provides superior overall health benefits.

Can I Drink Apple Cider Vinegar Every Day?

Some people consume small diluted amounts regularly, but daily use is not necessary for good health. Large or undiluted amounts can cause harm.

Can Apple Cider Vinegar Damage Teeth?

Yes. Its acidity can contribute to tooth-enamel erosion, particularly with frequent exposure.

Are Apple Cider Vinegar Gummies Effective?

Evidence from studies using liquid vinegar cannot automatically be applied to gummies. Formulations and acetic acid content can differ substantially.

Does Apple Cider Vinegar Detox the Liver?

There is no convincing evidence that apple cider vinegar “detoxes” the liver.

Is Apple Cider Vinegar a Probiotic?

Fermentation alone does not establish apple cider vinegar as a clinically proven probiotic.

The Bottom Line

Apple cider vinegar is more interesting scientifically than either extreme of the online debate suggests.

It is not a miracle cure, but it is also not accurate to say that research has found absolutely no potential benefits.

Recent evidence suggests vinegar consumption may modestly improve certain measures of blood glucose and may produce small improvements in body weight in some populations.

However, much remains uncertain, and the effects are not large enough to replace established medical or lifestyle treatments.

Apple cider vinegar does not specifically melt belly fat, detox the body or cure diabetes.

And because it is highly acidic, consuming it incorrectly can damage tooth enamel and irritate the digestive tract.

If you enjoy apple cider vinegar, using it sensibly as part of food or appropriately diluted is generally more reasonable than taking concentrated vinegar shots in pursuit of dramatic health claims.

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Sources and Further Reading

PubMed — Vinegar Consumption and Health: An Umbrella Review of Meta-Analyses of Randomized Controlled Trials

https://pubmed.ncbi.nlm.nih.gov/42110393/

PubMed — Effect of Apple Cider Vinegar Intake on Body Composition in Humans With Type 2 Diabetes and/or Overweight

https://pubmed.ncbi.nlm.nih.gov/41010525/

PubMed — The Effects of Apple Cider Vinegar on Cardiometabolic Risk Factors: A Systematic Review and Meta-analysis of Clinical Trials

https://pubmed.ncbi.nlm.nih.gov/37608660/

PubMed — The Effect of Apple Cider Vinegar on Lipid Profiles and Glycemic Parameters

https://pubmed.ncbi.nlm.nih.gov/34187442/

PubMed — Safety and Side Effects of Apple Vinegar Intake

https://pubmed.ncbi.nlm.nih.gov/32170375/

Medical Disclaimer

This article is for general educational and informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Do not replace prescribed diabetes, blood-pressure, cholesterol or other medication with apple cider vinegar. Speak with an appropriate healthcare professional if you have an ongoing medical condition, take regular medication or intend to consume apple cider vinegar regularly for a medical purpose.