Apple cider vinegar (ACV) is fermented apple juice. Its sour taste comes from acetic acid. People take a spoonful a day for weight, blood sugar and digestion. A few small studies support modest effects; most of the bigger claims don’t have good evidence behind them.
Quick take
- ACV taken with a carb-heavy meal may slightly lower the blood sugar rise afterwards.
- The weight evidence is one small study, and the weight came back after people stopped.
- Bigger claims like “detox” and alkalizing don’t have good human evidence.
What the research shows
- Blood sugar after meals: several small studies found that vinegar taken with a carb-heavy meal slightly lowered the blood sugar rise afterwards. The effect is small and isn’t a substitute for diabetes care or medicine.
- Weight: a 12-week Japanese trial (2009) found people drinking 15 to 30 mL of vinegar a day lost about 1 to 2 kg more than those drinking a placebo drink. That’s one small study, and the weight came back after they stopped.
- Cholesterol and blood pressure: human evidence is limited and mixed.
- “Detox”, alkalizing and curing infections: no good human evidence.
Bottom line: ACV in food, like a salad dressing, is a fine habit. As a supplement it may help a little with after-meal blood sugar and appetite for some people. It doesn’t replace diet, movement or medical care.
Typical amounts
- Studies used about 15 to 30 mL (1 to 2 tablespoons) a day, always diluted in a large glass of water, often with a meal.
- Start with 1 teaspoon and build up only if your stomach is fine.
- Gummies and tablets vary a lot; follow the label. Tablets have caused throat injury when they got stuck, so take them with plenty of water.
These are typical amounts, not a recommendation for you. Check with your doctor or pharmacist before starting, especially if you take any medicine.
ACV in a salad dressing is a fine habit. As a cure-all, the evidence isn’t there.
Safety first
- Never drink it straight. Undiluted vinegar can burn your mouth and throat and wear down tooth enamel. Drink it through a straw and rinse your mouth with water after.
- Diabetes medicine: ACV may add to the blood-sugar-lowering effect of insulin and diabetes tablets. Talk to your doctor first.
- Diuretics (water pills) and digoxin: large amounts of ACV over time have been linked to low potassium. Ask your pharmacist.
- Reflux, ulcers or slow stomach emptying (gastroparesis): ACV can make these worse.
- Stop if you get heartburn, throat pain or stomach upset. Get urgent help (call 911) for trouble swallowing or breathing after taking it.
A third-party guide (affiliate)
Some readers ask about a paid apple cider vinegar program, sold by an outside company.
Sponsored link. If you buy through it, Clif may earn a commission at no extra cost to you. The claims on the seller’s page are theirs, not ours, and haven’t been checked by us. It’s not a substitute for seeing your doctor.
Try this today
Make a simple vinaigrette: olive oil, apple cider vinegar and a little mustard. It’s the easiest way to enjoy ACV with food.
Related
Sources
- Kondo T. et al. (2009), Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects, Bioscience, Biotechnology, and Biochemistry
- Johnston C.S. et al. (2004), Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes, Diabetes Care
- Memorial Sloan Kettering Cancer Center: About Herbs, apple cider vinegar
- Hill L.L. et al. (2005), Esophageal injury by apple cider vinegar tablets, Journal of the American Dietetic Association
Affiliate notice: this page contains affiliate links. If you buy through them we may earn a commission at no extra cost to you. How we choose products.
Educational only, not medical advice. This information has not been evaluated by the FDA or Health Canada and is not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before starting any remedy, supplement, or detox, especially if you are pregnant, nursing, taking medication, or managing a health condition. Read our full Medical Disclaimer.
