Apple cider vinegar (ACV) has long been praised in folk medicine, but in recent years, science has started to catch up—providing evidence for some of its claimed health benefits. Made from fermented apple juice, this sour liquid contains acetic acid, which is the key compound believed to be responsible for most of its health effects. Here’s what the science says about apple cider vinegar’s potential benefits:

1.⁠ ⁠May Aid Blood Sugar Control

Scientific Backing:

Multiple studies suggest that apple cider vinegar can improve insulin sensitivity and lower blood sugar levels after meals. A study published in Diabetes Care (2004) found that vinegar significantly improved insulin sensitivity in insulin-resistant individuals after a high-carb meal. Another study in Annals of Nutrition and Metabolism (2010) concluded that consuming vinegar before meals may help reduce blood sugar spikes.

Mechanism:

Acetic acid may delay gastric emptying and inhibit enzymes that digest carbohydrates, leading to a slower release of glucose into the bloodstream.

2.⁠ ⁠Supports Weight Loss Efforts

Scientific Backing:

A 12-week study in Bioscience, Biotechnology, and Biochemistry (2009) involving 175 obese individuals showed that daily consumption of 1–2 tablespoons of vinegar led to modest weight loss (1.2–1.7 kg), reduced belly fat, and improved cholesterol levels.

Mechanism:

ACV may increase feelings of fullness, leading to reduced calorie intake throughout the day. Its acetic acid content also promotes fat burning and reduces fat storage.

3.⁠ ⁠May Improve Heart Health

Scientific Backing:

While most heart-related studies on ACV have been conducted on animals, they offer promising results. A study on rats in the Journal of Agricultural and Food Chemistry (2001) indicated that vinegar can lower blood pressure, a major risk factor for heart disease. It has also been linked to lower triglyceride and cholesterol levels.

Note:

More human studies are needed, but these findings suggest ACV could support cardiovascular health when combined with a healthy diet and lifestyle.

4.⁠ ⁠May Have Antimicrobial Properties

Scientific Backing:

ACV has been used for centuries as a natural disinfectant. Modern studies confirm that it has antimicrobial effects. According to a 2018 study in Scientific Reports, acetic acid was effective in killing pathogens including E.coli and S. aureus, both of which can cause foodborne illnesses.

Application:

It can be used as a natural preservative and surface disinfectant. Some also use it to treat sore throats and acne, although more clinical trials are needed for these uses.

5.⁠ ⁠Potential Benefits for Skin Health

Scientific Backing:

Apple cider vinegar has a natural antibacterial effect, and some small-scale studies suggest that diluted vinegar may help with skin conditions like eczema or dandruff by restoring the skin’s pH balance.

Caution:

ACV should always be diluted before applying to the skin, as its acidity can cause burns or irritation in concentrated form.

Safety and Recommendations

While ACV offers a range of benefits, it should be used cautiously:

Dilution is key: Undiluted vinegar can erode tooth enamel and irritate the throat.

Dosage: 1–2 tablespoons (15–30 ml) per day diluted in water is generally considered safe.

Timing: Best consumed before meals to support blood sugar control.

Medication interactions: People on diabetes or heart medications should consult their doctor, as vinegar may interfere with drug effectiveness.