Diet and Nutrition What Is Apple Cider Vinegar? Is apple cider vinegar really good for you? By Brittany Lubeck, MS, RDN Updated on May 24, 2024 Medically reviewed by Elizabeth Barnes, RDN Print Table of Contents View All Table of Contents Apple Cider Vinegar Benefits Application Side Effects and Precautions Similar Supplements Apple cider vinegar is a type of fermented juice made from crushed apples and yeast. It is commonly used in cooking, but it has also traditionally been used for medicinal purposes. Apple cider vinegar has been studied for its role in lowering blood sugar, treating skin conditions, supporting weight loss, and improving heart health. However, only some of apple cider vinegar's benefits are backed by science, while others remain unproven. This article looks at the science-backed benefits of apple cider vinegar as well as possible side effects and precautions. Oscar Wong / Getty Images What Is Apple Cider Vinegar? Apple cider vinegar is a type of fermented juice made from crushed apples and yeast. Making apple cider vinegar leads to the formation of acetic acid. Acetic acid is thought to be the cause of many potential benefits of apple cider vinegar. It is believed to have antioxidant, antiviral, and antimicrobial capabilities. Benefits of Apple Cider Vinegar Supplements use should be individualized and vetted by a healthcare professional, such as a registered dietician nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease. Supplement Facts Active ingredient(s): Acetic acid, polyphenolic compoundsAlternate name(s): ACV, cider vinegar, apple vinegarLegal status: Legal and sold over the counter in the United States Suggested dose: No universal dosage recommendations Safety considerations: Possible side effects include burning and stomach irritation; precautions should be taken Apple cider vinegar is believed to support human health in various ways. It may be consumed as a beverage, added to salad dressings and marinades, or used topically. It's also available as a supplement. Apple Acidity: A Good Fruit for Acid Reflux? Blood Sugar The acetic acid in apple cider vinegar may help lower blood sugar. Research shows taking vinegar along with meals can lower both sugar and insulin levels in the blood, two factors often elevated in people with type 2 diabetes. Vinegar, including apple cider vinegar, has the potential to be used alongside medications and lifestyle changes to manage blood sugar. Consuming apple cider vinegar may also be able to lower both fasting blood sugar and HbA1C, two parameters used to diagnose type 2 diabetes. However, this outcome could also be affected by other factors, like your diet. Acne and Other Skin Conditions Some believe that apple cider vinegar can improve acne and other skin conditions, but these claims are mostly unfounded. As an example, a small study looking found topical apple cider vinegar provided no benefits for people with atopic dermatitis. Regardless, some people continue to use topical apple cider vinegar for acne and other skin conditions, providing only anecdotal evidence that it works. Although it may not work for acne, applying apple cider vinegar to varicose veins, or raised, sometimes painful blood vessels on the skin, may make them less noticeable. Apple cider vinegar could be an acceptable complementary and alternative medicine (CAM) to improve the quality of life for patients with varicose veins. Antifungal Properties Scientific research supporting claims that apple cider vinegar contains antifungal properties remains lacking. An in vitro (test tube) study concluded that apple cider vinegar contains antifungal properties. In the study, apple cider vinegar was found to be a possible therapeutic option for those with a fungus, candida, growing on their dentures. However, these results don't claim that apple cider vinegar will work the same when taken internally. Other, similar lab studies reporting the positive effects of apple cider vinegar on various types of fungi do exist, but human trials are few and far between. Antibacterial Properties In some studies, apple cider vinegar has been found to contain various antibacterial properties. Once again, however, these results have mostly been found via lab studies. In one such study, apple cider vinegar was proven to damage cell structures and prevent growth in E. coli and other bacteria. Researchers felt that these results meant that apple cider vinegar could be a useful treatment for various bacterial infections. More human trials are needed to confirm apple cider vinegar's antibacterial properties. Heart Health Emerging research has shown that apple cider vinegar could be useful in improving the health of your heart. High levels of lipids and cholesterol in the blood are risk factors for heart disease. Research indicates that apple cider vinegar consumption is linked to decreased levels of total cholesterol in the blood. Apple cider vinegar may even block the formation of new fat cells and help remove cholesterol from the body. Large-scale human trials should be conducted to repeat and confirm these positive results. Not a cure for cancer Despite claims you may have heard, apple cider vinegar does not cure cancer. However, it seems to have anti-inflammatory properties that may help reduce not only inflammation but also oxidative stress. As such, it may help protect against the processes that can lead to cancer. How Do I Take Apple Cider Vinegar? To use apple cider vinegar internally, you can drink diluted apple cider vinegar, add apple cider vinegar to various foods and recipes, or take a supplement. You can also use it topically (on your skin). In its liquid form, apple cider vinegar comes filtered or unfiltered. The main difference is that unfiltered apple cider vinegar still contains a substance called the "mother." While research is conflicting, the mother is believed to contain probiotics, which are good bacteria for your gut. There's not necessarily a recommended dose for taking apple cider vinegar. However, one scientific study found that the greatest benefits were seen at a dose of 15 milliliters or less a day for at least eight weeks. To find the right dose for you, speak with your healthcare provider. Apple cider vinegar supplements may be gummies, capsules, or tablets. Be sure to read the nutrition label, as some apple cider vinegar supplements contain additional vitamins, minerals, and other ingredients. Unless told otherwise by your healthcare provider, follow the dosage directions listed on the supplement label. Never take more apple cider vinegar than instructed, as doing so can cause side effects. The FDA considers dietary supplements as food, not as drugs. No supplement has been tested by the FDA for any health condition it may claim to treat. Some products may also contain hidden ingredients that are sometimes falsely marketed as dietary supplements. Side Effects of Apple Cider Vinegar and Precautions Apple cider vinegar may be a popular supplement, but, as with most other supplements, using it comes with possible side effects. Side effects associated with apple cider vinegar may be mild or severe. Side Effects In general, apple cider vinegar is usually well tolerated in small doses. Large doses are more likely to cause side effects. These common side effects have been reported from using apple cider vinegar: Low potassium levels and other problems if used in large doses for a long period of time Digestive issues, like digestive intolerance and stomach burning Tooth erosion after contact for long periods of time The less common side effects of apple cider vinegar stem from its highly acidity. In rare cases, apple cider vinegar has caused these side effects when used improperly: Throat burns and, in some cases, scarring of the esophagus in children Chemical burns when applied to the skin Using apple cider vinegar as directed can help you reduce your risk of both common and severe side effects. Precautions Apple cider vinegar is considered safe when consumed in small amounts for a short period. However, apple cider vinegar may not be safe if consumed long term or in large doses. It is unknown if apple cider vinegar is safe to use during pregnancy or lactation. Therefore, people who are pregnant or breastfeeding should consume no more than what's in food amounts. Apple cider vinegar is believed to be safe for children, but parents should take precautions and only provide recommended doses. Keep apple cider vinegar out of the reach of small children to prevent accidental overconsumption. People with low potassium should avoid using apple cider vinegar as it may lower potassium levels further. Interactions Apple cider vinegar may interact with some medications, including: Insulin Water pills (diuretics) Antidiabetic drugs Digoxin People taking these medications should be extra cautious when using apple cider vinegar and should speak with a healthcare provider to determine if it's safe. Similar Supplements Many different supplements are similar to apple cider vinegar and may be used to treat the same conditions. These similar supplements include: American ginseng: Ginseng is an herb that may be useful in increasing blood glucose in type 2 diabetes. Vitamin A (retinol): For acne, vitamin A, or retinol, supplements may be beneficial in reducing symptoms. Wormwood: Wormwood is a plant that may also be a natural antimicrobial agent. It has been used in traditional medicine for its antimicrobial and antifungal properties, along with other perceived benefits. Coenzyme Q10: Coenzyme Q10 (CoQ10) is a substance found in the human body and in supplement form thought to benefit the health of your heart. Some studies suggest that CoQ10 could be useful in the treatment of dyslipidemia, oxidative stress, heart failure, and heart arrhythmias. It's typically recommended to avoid taking multiple supplements at the same time for a single condition. Therefore, talk to your healthcare provider about which supplement may be right for you. Frequently Asked Questions Is it OK for everyone to use apple cider vinegar? While apple cider vinegar may be useful for some people, it is not advised for others. People who are pregnant or breastfeeding, those taking certain medications, or those with low potassium levels in their blood may have a negative reaction to apple cider vinegar.If you're unsure if apple cider vinegar is right for you, talk with your healthcare provider. Learn More Should You Use Apple Cider Vinegar for Migraine Pain? Can apple cider vinegar help with acid reflux? Apple cider vinegar might help with acid reflux when other dietary supplements are used alongside it. However, evidence for using apple cider vinegar for acid reflux has been mostly anecdotal.Study participants from small studies have felt that apple cider vinegar helped reflux symptoms. Yet researchers are unsure if apple cider vinegar can truly be pinpointed as a beneficial substance. Learn More Using Apple Cider Vinegar for GERD Is vinegar a strong acid? All kinds of vinegar, including apple cider vinegar, are considered very acidic.On the pH scale, apple cider vinegar is between levels two and three, with level one indicating the most acidic substances.Because of its acidity, using too much apple cider vinegar may lead to side effects like chemical burns and tooth erosion. Learn More What is pH Balance? In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietician nutritionist (RD or RDN), or pharmacist. Summary Apple cider vinegar is a popular product that has been used for many years. While there is some evidence of health benefits, not all of the perceived uses of apple cider vinegar are backed by science. It's important to be aware of the possible side effects associated with using apple cider vinegar. If you’re considering using apple cider vinegar for any health purpose, speak with your healthcare provider to determine if it’s right for you. 19 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. MedlinePlus. Apple cider vinegar. Gopal J, Anthonydhason V, Muthu M, et al. Authenticating apple cider vinegar's home remedy claims: antibacterial, antifungal, antiviral properties and cytotoxicity aspect. Nat Prod Res. 2019;33(6):906-910. doi:10.1080/14786419.2017.1413567 Atik D, Atik C, Karatepe C. The effect of external apple vinegar application on varicosity symptoms, pain, and social appearance anxiety: a randomized controlled trial. Evid Based Complement Alternat Med. 2016;6473678. doi:10.1155/2016/6473678 Shishehbor F, Mansoori A, Shirani F. Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials. Diabetes Res Clin Pract. 2017;127:1-9. doi:10.1016/j.diabres.2017.01.021 Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther. 2021;21(1):179. doi:10.1186/s12906-021-03351-w Luu LA, Flowers RH, Gao Y, et al. Apple cider vinegar soaks do not alter the skin bacterial microbiome in atopic dermatitis. PLoS One. 2021;16(6):e0252272. doi:10.1371/journal.pone.0252272 Mota AC, de Castro RD, de Araújo Oliveira J, de Oliveira Lima E. Antifungal activity of apple cider vinegar on candida species involved in denture stomatitis. J Prosthodont. 2015;24(4):296-302. doi:10.1111/jopr.12207 Yagnik D, Serafin V, J Shah A. Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Sci Rep. 2018;8(1):1732. doi:10.1038/s41598-017-18618-x El Abdali Y, Saghrouchni H, Kara M, et al. Exploring the bioactive compounds in some apple vinegar samples and their biological activities. Plants (Basel). 2023;12(22):3850. doi:10.3390/plants12223850 Aykın E, Budak NH, Güzel-Seydim ZB. Bioactive components of mother vinegar. J Am Coll Nutr. 2015;34(1):80-89. doi: 10.1080/07315724.2014.896230 Food and Drug Administration. Dietary supplements. Willershausen I, Weyer V, Schulte D, Lampe F, Buhre S, Willershausen B. In vitro study on dental erosion caused by different vinegar varieties using an electron microprobe. Clin Lab. 2014;60(5):783-790. doi:10.7754/clin.lab.2013.130528 Nuutinen M, Uhari M, Karvali T, Kouvalainen K. Consequences of caustic ingestions in children. Acta Paediatr. 1994;83(11):1200-1205. doi:10.1111/j.1651-2227.1994.tb18281.x. Chen W, Balan P, Popovich DG. Review of ginseng anti-diabetic studies. Molecules. 2019;24(24):4501. doi:10.3390/molecules24244501 Cook M, Perche P, Feldman S. Oral vitamin A for acne management: a possible substitute for isotretinoin. J Drugs Dermatol. 2022;21(6):683-686. doi:10.36849/JDD.6781 Batiha GE, Olatunde A, El-Mleeh A, et al. Bioactive compounds, pharmacological actions, and pharmacokinetics of wormwood (Artemisia absinthium). Antibiotics (Basel). 2020;9(6):353. doi:10.3390/antibiotics9060353 Zozina VI, Covantev S, Goroshko OA, Krasnykh LM, Kukes VG. Coenzyme Q10 in cardiovascular and metabolic diseases: current state of the problem. Curr Cardiol Rev. 2018;14(3):164-174. doi:10.2174/1573403X14666180416115428 Schulz RM, Ahuja NK, Slavin JL. Effectiveness of nutritional ingredients on upper gastrointestinal conditions and symptoms: a narrative review. Nutrients. 2022;14(3):672. doi:10.3390/nu14030672 Budak NH, Aykin E, Seydim AC, Greene AK, Guzel-Seydim ZB. Functional properties of vinegar. Journal of Food Science. 2014;79: R757-R764. doi:10.1111/1750-3841.12434 By Brittany Lubeck, MS, RDN Lubeck is a registered dietitian and freelance nutrition writer with a master's degree in clinical nutrition. Originally written by Cathy Wong See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit