Apple Cider Vinegar Benefits: What the Science Says

Written by Christina Palmer, MD | Reviewed by Patricia Pinto-Garcia, MD, MPH

Key takeaways:

• Apple cider vinegar might have some health benefits, such as improving blood sugar and cholesterol levels.
• But there are also some potential side effects of taking apple cider vinegar or using it topically, including weakening tooth enamel and skin irritation or burns.
• Beware of the grand claims around apple cider vinegar. There’s no substantial evidence that it can cause significant weight loss or treat cancer, for example.

Michelle Lee Photography/iStock via Getty Images

Apple cider vinegar seems to be everywhere these days — from drinks and dressings to gummies. But what is it, why are people buying it, and should you be consuming it?

Apple cider vinegar is a type of vinegar made from fermented apples. You may have heard that it can help with weight loss or even cure cancer. But beware: Most of these claims aren’t backed by science. And there are some potential risks to ingesting apple cider vinegar and using it topically.
What are some of the reported health benefits of apple cider vinegar?

Though not necessarily based on sound science, there are many reported health benefits of apple cider vinegar, including:

• Improving digestion
• Helping with weight loss
• Lowering cholesterol
• Improving blood sugar and diabetes
• Improving acne and other skin conditions
• Treating fungal infections, like yeast infections

In addition to the above, there have been claims that apple cider vinegar can help cure cancer. But there is no evidence that it can prevent or treat any type of cancer. And there’s very little scientific evidence to back the other claims relating to apple cider vinegar.
Is apple cider vinegar good for you?

In some cases, lab studies — meaning, those not involving humans or only a small number of people — have shown that apple cider vinegar has certain health benefits.

We don’t fully understand why apple cider vinegar may provide health benefits. It might be related to its acidity or probiotic (healthy bacteria) content. And, according to some lab studies, it can also fight fungus and bacteria.

But the research has not translated into science-backed recommendations. In general, the science on apple cider vinegar is weak, as there is a lack of large, high-quality human studies. And, in some cases, ingesting apple cider vinegar may even be harmful.
What the science says about the alleged benefits of apple cider vinegar

There is some evidence that apple cider vinegar may help with blood sugar regulation or controlling appetite. But when it comes to outcomes like weight loss and improved digestion and skin health, the science isn’t there. Here is a closer look.
Does apple cider vinegar help with digestion?

There are claims that apple cider vinegar can help with digestion issues, such as irritable bowel syndrome (IBS) or bloating. But the science does not back this up. In fact, some studies suggest that apple cider vinegar may actually cause gastrointestinal symptoms or worsen gastroparesis.
Does apple cider vinegar help with weight loss?

It’s not clear if apple cider vinegar can really help people lose weight. In one small study, people who consumed apple cider vinegar with a meal felt more full afterward, which might help to control appetite.

And a small, randomized study showed some promising findings about weight loss and apple cider vinegar. Participants who took 30 mL of liquid apple cider vinegar every day for 12 weeks lost more fat around their abdominal organs and had improved cholesterol markers compared to those who didn’t. It’s not fully understand why, but it may have be related to feeling fuller and eating less.

But a larger review of multiple studies did not show that apple cider vinegar had clear weight loss benefits. So there isn’t conclusive evidence that consuming apple cider vinegar can lead to weight loss, or that the possible benefits outweigh the risks. To draw any conclusions, bigger, well-designed human studies are needed.
Is apple cider vinegar good for people who have diabetes?

Taking apple cider vinegar might help with insulin and blood glucose (sugar) levels for people who have diabetes. There’s some evidence, for example, that it may help improve insulin sensitivity after a meal and lower blood glucose levels.

A meta-analysis review showed that apple cider vinegar improved blood glucose levels and cholesterol in people with diabetes. But, again, larger, well-designed studies are needed to better understand how much apple cider vinegar is helpful, how often to take it, and what the real risks and side effects are.
Is apple cider vinegar good for your skin?

You may have heard about people applying apple cider vinegar directly to their skin. Some people use apple cider vinegar for acne or eczema. Others use it for dandruff, warts, or even to treat body odor.

Here’s the thinking behind this: Acid helps the skin maintain a healthy pH level, which helps control bacterial growth. Plus, it’s been suggested that apple cider vinegar may have antimicrobial effects on the skin and act as a cleanser.

Unfortunately, there’s no good evidence to support using apple cider vinegar to improve skin health. But there are studies showing that apple cider vinegar does not help with dermatitis nor improve the balance of bacteria on the skin. It’s even been shown that apple cider vinegar can cause skin irritation.
Does apple cider vinegar help with a yeast infection?

Lab studies have shown that apple cider vinegar can fight fungus. But these findings do not necessarily translate into benefits for humans. There’s no scientific evidence that apple cider vinegar is helpful — or even safe — for treating yeast infections in people.

And like elsewhere on the skin, apple cider vinegar can cause burning and irritation if applied directly to the vulva or vagina. It can also disrupt the normal pH and microbiome of the vagina, leading to yeast and other uncomfortable infections, like bacterial vaginosis.
Are there benefits of drinking apple cider vinegar with the mother?

The “mother” is the thick and gooey layer of bacteria and yeast that ferments apple juice and makes it into vinegar. Drinking apple cider vinegar with the mother means drinking this cloudy layer, which may include probiotics, or “good” bacteria.

Given the known health benefits of probiotics, some people choose to drink apple cider vinegar this way (versus filtered). But there’s no evidence about the health benefits of the mother.
Is it safe to take apple cider vinegar every day?

There are many ways to add apple cider vinegar to your diet if you want to. And, in small amounts, it’s probably pretty safe for most people. You can drink it mixed in water or tea, put it in salad dressings or smoothies, or chew apple cider vinegar gummies. Just don’t drink it undiluted.

There’s no guidance for how much apple cider vinegar is safe for people to consume, what it should be taken for, or the best way to take it. But there’s some evidence that tablets and gummies may not be as effective as liquid vinegar. The gummies also often have added sugar. So they may cause more harm than good — especially if you’re taking them to improve your blood glucose.
Apple cider vinegar side effects

As mentioned, consuming apple cider vinegar or using it topically has some potential downsides. For example, apple cider vinegar can:

• Burn or irritate the skin
• Damage tooth enamel
• Interact with some medications 
• Irritate or burn the esophagus
• Cause nausea

If you have questions about the possible side effects of apple cider vinegar, talk to your healthcare provider. That way, you can make sure it’s safe for you to take.
Who should not take apple cider vinegar?

Taking apple cider vinegar is not for everybody, and, in fact, there are some people who need to be especially careful. Be sure to talk with your healthcare provider about taking apple cider vinegar if you:

• Take any medications that could interact with apple cider vinegar, such as insulin or digoxin (Lanoxin)
• Have a chronic medical condition, such as gastroesophageal reflux disease (GERD), diabetes, or chronic kidney disease
• Have dental issues, such as tooth enamel loss
• Have low potassium levels
• Are pregnant or breastfeeding

The bottom line

Apple cider vinegar may have some health benefits, but the research isn’t there to back up most of the claims floating around. There’s some promising research showing it may have benefits for diabetes or high cholesterol. But be careful: It can also cause skin irritation and damage your tooth enamel. Small amounts in salad dressing or added to smoothies, for example, are probably safe.
References

Bodke, H., et al. (2022). Role of probiotics in human health. Cureus.

Feise, N. K., et al. (2020). Commercial vinegar tablets do not display the same physiological benefits for managing postprandial glucose concentrations as liquid vinegar. Journal of Nutrition and Metabolism.