Apple cider vinegar (ACV) is apple juice that’s been fermented twice. Its claim to fame is acetic acid, which forms during the fermentation process and is thought to have a variety of health benefits.
ACV is made by mixing crushed apples with yeast, sugar or another carbohydrate. After a few weeks, natural bacteria and yeasts ferment the juice, changing the carbohydrates into alcohol. The second fermentation process changes the alcohol into acetic acid.
“If you look at the nutrition facts label, apple cider vinegar doesn’t show high amounts of vitamins, minerals or even calories,” says registered dietitian Beth Czerwony, RD, LD. “Its potential health benefits are found in substances that aren’t part of the standard nutrition label.”
Both pasteurized and raw apple cider vinegar are sold in stores. But for health purposes, most people use raw apple cider vinegar — the kind that’s a little bit cloudy. The cloudy sediment at the bottom of the bottle, sometimes known as “the mother,” contains more natural bacteria and yeasts.
Still, it’s worth talking about ACV’s possible benefits.
- It may lower blood sugar: One of the biggest health claims for apple cider vinegar is related to diabetes and blood sugar management. When you have Type 2 diabetes, your body’s cells can’t properly take up sugar (glucose) from the foods you eat.
An analysis of studies shows evidence that apple cider vinegar may decrease fasting plasma glucose levels when taken with a meal full of complex carbohydrates. It does that by slowing down food’s journey from your stomach to your small intestine (gastric emptying) and the absorption of glucose molecules.
“Apple cider vinegar might lower your glucose a little, but not enough,” cautions Czerwony. “To prevent or manage diabetes, it’s really important to follow a healthy diet and exercise plan.”
If you take medication to lower your blood sugar, it’s best to check in with your doctor before you incorporate apple cider vinegar into your everyday life. - It may lower cholesterol: That same meta-review also suggests that apple cider vinegar decreases total cholesterol and triglycerides (a fat found in your blood) while raising “good” cholesterol (HDL).
But Czerwony stresses that larger studies are needed to fully understand the role ACV may play in cholesterol management.
“Research has shown that ACV can improve blood sugars by delaying gastric emptying, which slows down the release of carbohydrates in your body. This may also help with weight loss, particularly belly fat,” explains Czerwony. “It has also been shown that ACV improves cholesterol levels, which is more pronounced in people who have Type 2 diabetes.” - It may calm acid reflux: Gastroesophageal reflux disease, GERD, acid reflux, heartburn — no matter what you call it, it’s unpleasant. And if it happens to you on the regular, you’re probably desperate for a remedy.
Some people swear by apple cider vinegar for acid reflux. The idea is that because ACV is a probiotic, it can introduce “good” bacteria into your gut and lead to digestive balance that lessens your GERD symptoms. Seems likely enough, right?
“There’s no real science to back up the claims about ACV’s anti-heartburn power,” Czerwony states. “But if your healthcare provider says it’s OK for you to take, then there’s likely no harm either.” - It may aid in weight loss: Some people claim that apple cider vinegar has helped them lose weight, but the science isn’t solid.
Researchers once thought that acetic acid could help you burn more fat and change your body’s appetite-stimulating hormones. That’s no longer thought to be true. But a systematic review of studies shows that apple cider vinegar can help you stay full for longer, which can curb the urge to snack for about two hours after eating. And another study of 120 adolescents and young adults with overweight and obesity shows that ACV may contribute to a decrease in body weight and body mass index (BMI).
Still, don’t count on ACV to help you shed pounds. “There’s no concrete evidence that it has any long-term appetite suppression benefits,” Czerwony clarifies. - It may boost your immune system: Because it’s fermented, ACV is chock-full of natural probiotics, which Czerwony says can balance gut microbiota and improve immune health.
“The high levels of polyphenols neutralize free radicals in our bodies,” she shares. “Because of its antibacterial properties and improvement of gut microbiota, this ultimately will improve gut health, which indirectly improves cellular health.” - It may prevent cell damage; ACV contains antioxidants that protect your cells against free radicals, which are atoms, molecules and ions that can alter your cellular DNA.
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