Health Benefits of Apple Cider Vinegar, Backed by Science

Apple cider vinegar (ACV) has been a popular home remedy for centuries, used in cooking and natural medicine. Recent studies have begun to explore the science behind its purported health benefits. This article delves into the evidence supporting the health benefits of apple cider vinegar.

Apple Cider Vinegar

High in Healthful Substances

Apple cider vinegar is created through the fermentation of apple sugars into acetic acid, which is the primary active compound in vinegar. This process also produces the “mother,” a combination of yeast and bacteria involved in the fermentation process. The mother is believed to be a source of health benefits due to its content of proteins, enzymes, and beneficial bacteria.

Can Help Kill Harmful Bacteria

Historically, vinegar has been used for its antibacterial properties. It can inhibit the growth of and kill harmful bacteria like E. coli, making it useful for disinfecting and preserving food. ACV, in particular, has been used as a natural remedy to treat various infections and has been shown to have antibacterial effects.

May Help Lower Blood Sugar Levels and Manage Diabetes

One of the most significant uses of ACV is in the management of type 2 diabetes. Studies suggest that vinegar can help lower blood sugar levels and improve insulin sensitivity after meals. For those without diabetes, maintaining normal blood sugar levels is essential for overall health and can help prevent the onset of diabetes-related complications.

May Aid Weight Loss

ACV may contribute to weight loss by promoting satiety, reducing the rate at which food leaves the stomach, and lowering blood sugar and insulin levels. While it’s not a magic solution for weight loss, incorporating ACV into a healthy diet and lifestyle can support weight management efforts.

May Improve Heart Health

Cardiovascular diseases are the leading cause of death globally. Some studies have suggested that ACV can reduce risk factors for heart disease, such as lowering cholesterol levels and blood pressure. However, more research is needed to confirm these effects in humans.

May Boost Skin Health

Topically applied, ACV is claimed to help remedy skin conditions and improve the skin’s appearance. It may help balance the skin’s pH and has antimicrobial properties, which could benefit acne-prone skin. However, it should be used with caution, as it can cause skin irritation in some individuals.

Dosage and How to Use It

The typical dosage of ACV ranges from 1-2 tablespoons (15-30 ml) diluted in water, taken before or after meals. It’s important to dilute ACV to minimize potential side effects, such as tooth enamel erosion or digestive discomfort.


Apple cider vinegar offers a range of potential health benefits, but it’s not a cure-all. While some benefits are supported by scientific evidence, others require further research. As with any supplement, it’s best to consult with a healthcare provider before incorporating ACV into your routine.