Health Benefits of Apple Cider Vinegar (ACV)

Learn more about the health benefits of apple cider vinegar including blood sugar control, lowering cholesterol and weight loss. Plus tips for how to incorporate apple cider vinegar into your diet.

It seems like everyone is talking about apple cider vinegar these days. I’m sure you’ve heard about it and are wondering if it really lives up to the hype…

So I’m going to break down the facts for you!

Spoiler alert: I’ve been using apple cider vinegar for years and love it! It’s such an easy thing to add your daily routine and the health benefits are amazing. Read on to learn more.

A bottle of Bragg Organic Apple Cider Vinegar with a gold tablespoon on the side.

What is Apple Cider Vinegar

First, let’s start with the basics! Apple cider vinegar is a vinegar made from fermented apple juice. The process starts by adding yeast to crushed apples.

The yeast ferments the sugars and turns them into alcohol. At this point, bacteria is added which further ferments the alcohol and turns it into acetic acid… the main active compound found in most vinegars.

Acetic acid gives vinegar its pungent smell and flavor and is also responsible for many of ACV’s health benefits.

Apple cider vinegar in a small glass bowl with gold tablespoon.

Apple Cider Vinegar Nutrients

ACV contains similar nutrients to apple juice and apple cider: pectin; vitamins B1, B2, and B6 (also known as biotin; folic acid and niacin), as well as, pantothenic acid and vitamin C.

It also contains small amounts of the minerals including sodium, phosphorous, potassium, calcium, iron and magnesium.

One tablespoon of apple cider vinegar has about 3 calories.

Health Benefits of ACV

The health benefits of apple cider vinegar aren’t something we just discovered. For centuries people have known about its antimicrobial and antioxidant effects and generations have used it in both cooking and medicine.

That said, recent research has brought many health benefits of ACV to light so let’s talk about them.

Apple Cider Vinegar and Weight Loss

Multiple studies have shown that consuming vinegar is linked to “feeling full” which in turn will help manage your caloric intake.  (Source)

Of course, only adding apple cider vinegar to your routine and not changing anything else about your lifestyle isn’t recommended, but if you’re looking for a boost to your healthy eating and exercise habits, it’s certainly worth incorporating ACV into your daily routine.

I’ve personally found apple cider vinegar to help a ton with feeling full. Whenever I’m drinking 1-2 Tablespoons of ACV a day I don’t have intense cravings for food or find myself snacking mindlessly.

Apple Cider Vinegar Helps Balance Blood Sugar

This one is huge because studies have shown that apple cider vinegar improves insulin sensitivity and reduces blood sugar after meals. (Source)

Researchers are excited about what this could mean for people with Type 2 Diabetes, but also for the general public as high blood sugar has been linked to chronic diseases. (Source)

Apple Cider Vinegar and Heart Health

There aren’t enough studies to link apple cider vinegar and heart health in humans, but multiple studies have shown a link between the two in animals. Animal studies have shown that apple cider vinegar can lower cholesterol, blood pressure and other heart disease factors. Again, more research needs to be done with humans but the studies are promising with animals! (Source)

Apple Cider Vinegar and Digestion

Apple cider vinegar is naturally acidic so for people with low stomach acidity, adding ACV into their diet may help raise stomach acid levels, which will help with digestion.

Apple cider vinegar also has antimicrobial properties, which may help kill bacteria in the stomach or intestines. Excess bacteria can lead to gas and bloating so eliminating it with ACV may help alleviate these symptoms.

I personally love drinking apple cider vinegar regularly to help with my digestion! If you feel gassy or bloated after a meal or when traveling, try drinking apple cider vinegar.

I like to take it before a meal to prep my digestive tract, but have taken it after eating if I was in pain and my body needed a little extra support.

Improve Your Skin

While some have noted improvements in their skin by taking apple cider vinegar internally, you can also use it topically! It has been used to improve dry skin and eczema.

If you try this, be sure to dilute the apple cider vinegar and spot test a small area of your skin before applying over a larger area. Here’s a recipe for making your own apple cider vinegar facial toner.

WATCH MY VIDEO ABOUT THE HEALTH BENEFITS OF APPLE CIDER VINEGAR:

What Type of ACV Is Best?

There are several types of apple cider vinegar on the market! You want to look for one that is labelled organic apple cider vinegar with the ‘mother’ or unpasteurized. The ‘mother’ is made up of strand-like enzymes of connected protein molecules with living nutrients and bacteria, similar to the ‘mother’ that’s in Kombucha.

Clear vinegar is processed and doesn’t have any of the benefits that raw apple cider vinegar has. There are different brands out there but I use Bragg’s Apple Cider Vinegar which you can find at most grocery stores and on Amazon (affiliate link).

How to Drink Apple Cider Vinegar

Now that you know all the benefits I’m sure you’re wondering how to incorporate ACV into your daily routine. You can totally just dilute it with water and drink it that way, but if you’ve tasted ACV diluted with water you’ll know that it’s not for the faint of heart. It’s pretty pungent and doesn’t taste all that pleasant on it’s own.

Lucky for you, I have a ton of drink recipes to share!

Glass of apple cider vinegar drink with a spoon and bottle of apple cider vinegar in the background.

These recipes make drinking apple cider vinegar enjoyable and delicious!

More ACV Recipes

Of course, you don’t have to drink your apple cider vinegar! There are a ton of other ways to incorporate it into your diet. Here are some of my favorite recipes with apple cider vinegar.

How Much Should You Drink Daily? 

I drink 2 Tablespoons a day, in the morning, and I usually make one of those drinks that I linked above. I also incorporate apple cinder vinegar in a variety of recipes, which I shared above.

What Happens When You Take Apple Cider Vinegar Daily?

It’s hard for me to tell if the habit of adding in ACV daily is working wonders on my body and helping in ALL the ways I mentioned above, however I do know that my complexion has been really clear since I’ve started taking it and I crave my apple cider vinegar drink every day now.

In the morning I make my drink in a large mason jar. I’ll sip on it throughout the morning or have it after lunch with my afternoon snack. The biggest thing I’ve noticed is that it helps to keep me feeling full and less hungry, which is huge for me because I tend to be have a habit of mindless snacking!

Disclaimer – Due to the lack of supporting research, apple cider vinegar cannot be recommended for treatment or prevention of any health problems. Also, please consult with your physician, pharmacist, or health care provider before taking any home remedies or supplements. I’m just sharing my experience and what works for one person doesn’t always work for another. 🙂

This post may include affiliate links. Thank you for your support.

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    698 comments
    1. Vergnia stahl
      April 22, 2021 AT 2:43 am

      Thanks for the amazing indormaton.It’s very helpful to our body. I have question, Is it oka?.What is the disadvantages i using apple cider? Can be use it daily? Thank!!

      1. Brittany Mullins
        April 22, 2021 AT 11:55 am

        Yes, ACV can be used daily!

    2. Tammy
      April 21, 2021 AT 3:00 pm

      Thoughts on ACV supplement capsules instead of the liquid ACV?

      1. Brittany Mullins
        April 21, 2021 AT 8:04 pm

        Great question! I actually researched the ACV supplements (and gummies) when updating this post. Although I’ve tried the gummies and i do like them I didn’t feel like they works as well for me with helping to keep me filling full. Some people swear by them but ultimately I think I prefer to eat/drink regular apple cider vinegar for the benefits.

    3. Patrise
      April 21, 2021 AT 10:08 am

      I enjoy drinking my apple cider mix in the morning or when my stomach feels out of wack. For quite a few years my go to mix has been V8 and apple cider vinegar. I agree, the vinegar is part of my morning routine. Thanks for all the different recipes using apple cider.

      1. Brittany Mullins
        April 21, 2021 AT 11:30 am

        So glad you enjoyed these apple cider vinegar drinks, Patrise! Thanks for the review 🙂

    4. Diane C.
      April 21, 2021 AT 9:09 am

      I made your Apple Cider Vinegar Chicken recipe again last night. It is the best chicken recipe ever. It is so flavourful and moist.

      1. Brittany Mullins
        April 21, 2021 AT 11:31 am

        Yay! So glad to hear this, Diane! Thanks for making it and coming back to leave a review. I really appreciate it!

    5. Fitness health forever
      November 19, 2020 AT 7:43 am

      Thanks you and I admire you to have the courage the talk about this,This was a very meaningful post for me.Thank you.

      pre diabetic patients

    6. LINDA
      December 3, 2018 AT 12:42 pm

      Many, many years ago I was introduced to the “Master Cleanser”recipe in the Elson Haas book “Staying Healthy With the Seasons”. I would mix it in a gallon jug, and drink throughout a fasting period (1-7 days) when I felt the need for nourishment. Thank you for providing some new and tasty versions to enjoy daily.

    7. Max Jordan
      November 27, 2018 AT 5:20 am

      Thanks for this excellent post. The audience will remain grateful to the post. As a conscious citizen, everyone should be very careful of better survival. However, we provide with valuable and beneficial information about future improvement of healthful life

    8. Katrina
      November 27, 2018 AT 4:05 am

      Eat an apple in the morning will wake you up better than a cup of coffee!Multiple benefits of eating them I think these are good for our over all health.They also boost immune system, keep memory problems away, and prevent diabetes. Eating apples is also good for heart health and our teeth. So it is true ‘An apple a day keeps the doctor away.’ ?

    9. Kate
      November 24, 2018 AT 4:36 am

      I love your blog and am enjoying the Health Benefit Series SO MUCH!!! Thank you for sharing this wonderful information about apple. ?Apples are a great snack if you are hungry, especially if you are trying to lose weight. When you want to consume sweet apples, go for Red with slight Golden.

    10. agbong88
      October 1, 2018 AT 8:40 pm

      Stunning, awesome blog structure! Whatever degree have you been running a blog for? you made blogging look fundamental. The total look of your site is amazing, moreover the substance material

    11. Things
      May 16, 2018 AT 10:38 pm

      Can anyone tell me if you can put the ACV in about 16oz of Gatorade and if so how much should you put (1tsp,2tsp,1tbsp,2tbsp)?… I’ve only found a really old past post on this site where someone did use Gatorade but didn’t say how much… Any help, thoughts, or suggestions? Thanks…

      1. Brittany Mullins
        May 17, 2018 AT 10:42 am

        Hi there! I don’t think there’s any issue with putting apple cider vinegar in Gatorade. If you’re doing 16oz and drinking it throughout the day I’d do 1-2 Tablespoons of ACV. I don’t know what Gatorade your drinking, but most tend to have a lot of added sugar. I have a bunch of different detox apple cider vinegar drink recipes that are sweetened with stevia and really tasty. You might want to try those.

    12. Neelu
      November 19, 2017 AT 10:24 am

      Hey I wanna ask if Heinz ACV which is ultra filtered can help me lose fat??

    13. Erica
      September 26, 2017 AT 11:59 pm

      I was recommending ACV to someone & found this article to share. I’ve been drinking diluted ACV before bed for years now — clear skin, weight loss, fewer trips to the Dr…actually no Dr visit or prescriptions anymore. Why isn’t “supporting research” being done? And how can we contribute &/or make that happen? Turmeric is great, too!

    14. Harvey Lee
      September 16, 2017 AT 5:39 am

      Apple cider vinegar is very beneficial for health and skin care. The apple cider vinegar diet is a probiotic, and has many additional health benefits, and can assist in weight loss and well-being. It is great for many skin problems and infections because many active ingredients present in it.

    15. Jinika
      September 1, 2017 AT 1:55 am

      Thank you for sharing the recipe.

    16. Thomas
      March 25, 2017 AT 3:08 pm

      I take ACV every day, sometimes 2x a day, but I’m concerned about what that daily use might have on my teeth. So I take about a shot glass of the stuff mixed with spring water, and drink it quickly through a STRAW, the end of which is held as far back in my mouth as possible. Then I rinse first with plain water (which is swallowed), and finally with salt water which is expectorated. I admit, I also add a little to turkey chili and to refried (w/olive oil) pinto beans for flavor. But that’s done much more rarely than the daily shot(s)

    17. divya sharma
      February 25, 2017 AT 1:33 am

      I was not aware that APPLE is that much beneficial for our health..Thank you so much for this informative blog.

    18. Taste Freak
      December 17, 2016 AT 4:31 pm

      I have always avoided vinegar as i thought it was too good for health.
      This post changed the perception i had.

      Thanks for the information!

    19. Sue
      October 31, 2016 AT 8:32 am

      I just started today. 2 tablespoons of ACV with a splash of Good Morning Orange Drink. Not bad….

    20. John
      October 23, 2016 AT 7:10 am

      Another suggestion for apple cider vinegar:  My Chihuahua gets frequent fungus ear issues, I mix ACV with warm water and using the knuckle of middle finger I rub some in his ear for 2 or 3 evenings and fungus goes away.

    21. Denise Harmon
      October 15, 2016 AT 10:59 am

      I drink 4 tbsp. in a cup of tomato juice every morning you can’t taste the vinegar at all

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      August 10, 2016 AT 2:56 am

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    23. Hossain Milton Banglaroe
      August 9, 2016 AT 1:35 am

      Hei, I am 35 years old from India. I always use Apple Cider Vinegar to control my high blood pressure. It’s really effective for me. While reading your article I noticed that you have pointed ACV as a blood pressure remedy. Thanks for your great post. Really enjoy it. 🙂

    24. Sarah marshall
      July 23, 2016 AT 2:00 am

      I wanted to share with you my ACV experience, I have just recently had my spleen removed witch effects your immune system shortly after that I had my first outbreak of Dyshidrotic eczema, which is the top fife of most horrible things I have ever been through, blistering on your hands and feet that last 3 weeks and result in all your skin cracking off, the itching the mystery…and if all the products I tried the only thing that soothed the itching burn was diluted ACV, I made some up in a spray bottle and use it as needed, it’s awesome, since this discovery I also read up on this stuff and it is a miracle, so I started putting it on my face as a toner putting it in my hair as a conditioner drinking it before every meal I put it on my feet as well use it as deodorant and since my complexion has never been more beautiful I feel energetic and revived I have lost 15 lbs and I think this is something everyone should try , it does take some getting use to, but the outcome is well worth it, the taste and smell are a little overwhelming at first but stick with it and you will see a change in yourself

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