Apple cider vinegar (ACV) is often promoted as a natural health remedy, but whether you should take it depends on what you’re hoping to achieve and your individual health.
Is apple cider vinegar good for you?
Apple cider vinegar may offer small benefits for blood sugar control and appetite regulation, but evidence is limited. It is not a cure-all and should be used cautiously, diluted properly, and avoided by people with certain health conditions.
Potential Benefits of Apple Cider Vinegar
Most claimed benefits are based on small human studies, animal research, or anecdotal evidence, so results vary.
1. Blood Sugar Control
- May slightly improve insulin sensitivity
- Can reduce post-meal blood sugar spikes, particularly in people with prediabetes or type 2 diabetes
- Most effective when taken before higher-carbohydrate meals
Typical amount studied: 1–2 teaspoons diluted in water
2. Modest Weight Support
- May increase feelings of fullness
- Could lead to slightly lower calorie intake
However, the effect is small — apple cider vinegar does not cause meaningful weight loss on its own.
3. Cholesterol (Limited Evidence)
- Some small studies suggest modest reductions in total and LDL cholesterol
- Evidence is not strong enough to recommend ACV as a cholesterol-lowering treatment
Lifestyle changes remain far more effective.
4. Mild Antimicrobial Properties
- ACV has antibacterial effects externally
- Often used in food preservation or as a throat rinse
There is no strong evidence that it treats internal infections.
Risks and Side Effects of Apple Cider Vinegar
Apple cider vinegar is acidic and not harmless.
Potential risks include:
- Tooth enamel erosion (especially if taken undiluted)
- Throat or stomach irritation
- Worsening acid reflux or gastritis
Additional concerns:
- Possible interaction with medications (diuretics, insulin, diabetes medications)
- Long-term excessive use may lower potassium levels
- May delay stomach emptying — helpful for blood sugar, problematic for conditions like gastroparesis
How to Take Apple Cider Vinegar Safely (If You Choose To)
If you decide to try ACV:
- Dilute 1–2 teaspoons in a large glass of water (250–300 ml)
- Take before meals, once or twice daily
- Use a straw to protect teeth
- Rinse your mouth afterwards
Never drink apple cider vinegar undiluted.
Final Thoughts
You can try apple cider vinegar in moderation if you’re generally healthy and curious, but it’s not a miracle cure.
For long-term health improvements, focus on:
- Balanced nutrition
- Regular movement
- Quality sleep
- Stress management
If you have diabetes, acid reflux, kidney issues, or take medication, speak with your GP or healthcare professional before using it regularly.
If you’re navigating conflicting health advice, you’re not alone. Making sense of what’s helpful — and what’s just hype — can feel overwhelming. Small, thoughtful changes grounded in evidence often have the greatest impact over time.
Lifestyle coaching support focuses on building sustainable habits that fit real life and support long-term wellbeing.