{"id":9173,"date":"2020-04-20T10:00:29","date_gmt":"2020-04-20T14:00:29","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=9173"},"modified":"2026-03-25T14:49:54","modified_gmt":"2026-03-25T18:49:54","slug":"apple-cider-vinegar","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/apple-cider-vinegar\/","title":{"rendered":"8 health benefits of apple cider vinegar"},"content":{"rendered":"

In recent years, apple cider vinegar (ACV) has received a lot of hype as a natural home remedy with health benefits. Proponents say it\u2019s a cure for a long list of ailments, from diabetes to dandruff. Critics argue it\u2019s great as a salad dressing, but not much else.\u00a0<\/span><\/p>\n

It\u2019s true that vinegar has some benefits. Research shows this acidic liquid (and not just the apple cider variety) has <\/span>antimicrobial effects<\/span> against norovirus, <\/span>E. coli, S.aureus and C. albicans<\/span>. <\/span>The \u201cmother\u201d in unfiltered apple cider vinegar\u2014, the combination of yeast and bacteria that\u2019s formed during the fermentation process\u2014is packed with probiotics.\u00a0<\/span><\/p>\n

That, plus the acetic acid, is what has many singing its praises. And in some cases, the science backs them up.\u00a0<\/span><\/p>\n

8 health benefits of apple cider vinegar<\/b><\/h2>\n

Historically, people used vinegar for <\/span>medicinal purposes<\/span><\/a> like fighting infection, healing wounds, and managing blood sugar. It\u2019s not proven effective for all of those uses, but there are a few health benefits of ACV <\/span>that are notable. These are the top six.<\/span><\/p>\n

1. Lose weight<\/b><\/h3>\n

Some believe that drinking a small amount of ACV before eating will lead to weight loss, and there is some evidence it could help.\u00a0<\/span><\/p>\n

A <\/span>Japanese study<\/span><\/a> compared weight loss between people who drank no vinegar, 15 mL of vinegar, or 30 mL of vinegar over 12-weeks. The researchers found that the study participants consuming vinegar daily lost more weight compared to the placebo group by the end of the study. They also had reduced visceral fat, BMI, triglycerides, and waist circumference. \u201cThis is a significant benefit,\u201d says Becky Gillaspy, DC, chiropractor and founder of <\/span>Dr. Becky Fitness<\/span><\/a>, \u201cbecause belly fat (visceral fat) is associated with metabolic syndrome, which is bad for your heart.\u201d<\/span><\/p>\n

Another <\/span>small study<\/span><\/a> had similar results. Apple cider vinegar consumption, alongside a restricted calorie diet, reduced body weight, BMI, hip circumference, and plasma triglyceride concentration for the 39 people studied. Participants also noted the benefit of appetite reduction.\u00a0<\/span><\/p>\n

Diet trends being what they are (<\/span>keto<\/span><\/a>, anyone?), this news inevitably led to the apple cider vinegar diet, which essentially calls for consuming 1 to 2 teaspoons of ACV before meals. Dr. Robert H. Schmerling of <\/span>Harvard Health Publishing<\/span><\/a> says people should hold tight and stick to a healthy diet before embracing the fad, though. The research thus far isn\u2019t especially compelling that ACV is a reliable, long-term option for losing weight or fighting weight gain. Dr. Schmerling suggests a healthy dose of skepticism along with your teaspoon full of ACV.\u00a0<\/span><\/p>\n

RELATED: Can apple cider vinegar help with weight loss?<\/a><\/strong><\/p>\n

2. Lower cholesterol levels<\/b><\/h3>\n

Does apple cider vinegar lower cholesterol? One very small <\/span>study<\/span><\/a> found that consuming apple cider vinegar could reduce total cholesterol\u00a0 and triglycerides. While more research is needed to see if these results are generalizable to a larger population, it\u2019s fair to say ACV may be a good complementary option for treating high cholesterol. That doesn\u2019t mean you can skip your prescribed <\/span>statins<\/span><\/a>. It’s always a good idea to check with your healthcare provider about the best course of treatment, and if ACV could be right for you<\/span>.<\/span><\/p>\n

3. Improve blood sugar<\/b><\/h3>\n

\u201cOne somewhat unknown, but important benefit of apple cider vinegar is that it can greatly reduce blood sugar levels following meals that cause a spike in blood glucose levels,\u201d says Lynell Ross, a nutrition and fitness trainer and founder of <\/span>Zivadream<\/span><\/a>. <\/span>\u201cEven a small dose, such as a couple of teaspoons of apple cider vinegar, can significantly influence the glycemic response,\u201d Ross explains, \u201cwhich may be of particular importance for people with Type 2 diabetes, which is a condition characterized by high blood sugar levels.\u201d\u00a0<\/span><\/p>\n

A <\/span>systematic review<\/span><\/a> pooling nine studies showed that ACV significantly reduced fasting blood glucose levels.<\/span><\/p>\n

\u201cThere is <\/span>research<\/span><\/a> to support that ACV can lower blood sugar,\u201d Gillaspy agrees. \u201cOne study showed that diabetic patients who consumed two tablespoons of ACV at bedtime had a reduction in their morning blood glucose readings,\u201d she says.<\/span><\/p>\n

Even the <\/span>American Diabetes Association<\/span><\/a> has weighed in on the potential impact of ACV on <\/span>blood sugar levels<\/span><\/a>, reviewing the research and concluding that vinegar can \u201csignificantly improve\u201d insulin sensitivity after meals in insulin-resistant people.<\/span><\/p>\n

RELATED: Reversing prediabetes with diet and treatments<\/a><\/strong><\/p>\n

4. Reduce heart risks<\/b><\/h3>\n

ACV can help <\/span>reduce cholesterol and triglyceride levels<\/span><\/a>, which are known to increase the risk of heart disease when they are too high. Additionally, alpha-linolenic acid (which ACV is high in) has also been found to reduce the risk of heart disease. And vinegar has been shown to <\/span>reduce blood pressure<\/span><\/a> in hypertensive rats\u2014good news, seeing as <\/span>high blood pressure<\/span><\/a> is linked to cardiovascular disease and increased mortality rates.\u00a0<\/span><\/p>\n

So if heart health is a concern of yours, adding ACV to your diet may be something to consider.\u00a0<\/span><\/p>\n

5. Improve hair health<\/b><\/h3>\n

Apple cider vinegar is a common ingredient found in natural shampoos. This may be because it contains acetic acid, which helps to naturally lower pH. <\/span>Research<\/span><\/a> has found benefits of lower pH for hair health, and the <\/span>antimicrobial benefits<\/span> of ACV are well documented. All that to say, ACV may help to balance and clarify your hair\u2014and it could also potentially help hair to fight off bacteria, which may contribute to scalp inflammation and hair loss.\u00a0<\/span><\/p>\n

6. Improve skin health<\/b><\/h3>\n

The acetic acid in ACV has <\/span>antimicrobial and antibacterial properties<\/span><\/a> that may make it useful as a dermatological agent. Applying a diluted solution of ACV to the skin may <\/span>help to eliminate biofilms<\/span><\/a>, which are colonies of bacteria on the skin that <\/span>contribute to acne<\/span><\/a>. But too much acetic acid can be <\/span>irritating to the skin<\/span><\/a>, so discuss its safety with your healthcare provider before using it topically.<\/span><\/p>\n

7. Increase your intake of probiotics\u00a0<\/b><\/h3>\n

Probiotics are all the rage these days, and for good reason.<\/span><\/p>\n

\u201cYou can think of probiotics as the cultured bacteria that your body needs to regulate your digestive tract and other organs,\u201d explains Jay Goodbinder, DC, founder of <\/span>The Epigenetics Healing Center<\/span><\/a>. \u201cProbiotic-focused diet changes, no matter how small, can help you have more energy, keep your GI system regular, and improve your overall quality of life.\u201d<\/span><\/p>\n

According to <\/span>research<\/span><\/a>, ACV is a great source of probiotics.<\/span><\/p>\n

8. Use as an antibacterial agent\u00a0<\/b><\/h3>\n

Because of its antimicrobial properties, ACV is a good way to eliminate bacteria on household surfaces. In one <\/span>study,<\/span><\/a> researchers added ACV to cultures of antibiotic-resistant MRSA and E. coli. The results were impressive, with ACV showing results similar to those achieved by the antibiotics commonly prescribed to treat MRSA and E. coli infections. In the home, ACV is a popular nontoxic <\/span>disinfectant<\/span><\/a>.<\/span><\/p>\n

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