6 Health Benefits of Apple Cider Vinegar

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Apple cider vinegar, which is fermented apple juice, has benefits for heart health and weight management. Applying apple cider vinegar to the skin is also good for reducing the appearance of varicose veins.

Human studies on apple cider vinegar's health benefits are limited, so talk to a healthcare provider before using it to treat any condition. 

1. Aids in Weight Management 

Apple cider vinegar may help manage weight. In a small study, 39 people cut out 250 calories per day from their diet for 12 weeks.

Some participants also consumed 1 ounce of apple cider vinegar daily, which helped reduce:

• Body weight
• Body mass index (BMI)
• Hip measurements
• Visceral fat, which is deep, internal belly fat
• Appetite

Maintaining the body weight you and a healthcare provider have deemed best for you can reduce the risk of several conditions. Obesity is a risk factor for hypertension (high blood pressure), type 2 diabetes, heart disease, and cancer.

2. Has Been Shown To Kill Germs

All types of vinegar contain acetic acid, which is a byproduct of fermentation. Acetic acid gives apple cider vinegar its strong, sour aroma and flavor. It also has antifungal and antibacterial properties, which make apple cider vinegar a natural disinfectant.

Test tube studies have found that apple cider vinegar helps kill germs like E. coli, Staphylococcus aureus (staph), and the yeast Candida. These are germs that can cause illness and complications if they infect you.

It's unclear whether supplementing with apple cider vinegar can treat infections. Human studies are needed to confirm its effectiveness.

3. Helps Manage Type 2 Diabetes

Some evidence suggests that apple cider vinegar helps manage type 2 diabetes. In one study, 110 people with type 2 diabetes took a placebo or a half-ounce of apple cider vinegar with a 7-ounce glass of water during dinner for three months.

Those who had apple cider vinegar with water had reductions in fasting blood glucose (sugar) and hemoglobin A1C (HbA1C). This group also had reduced waist and hip measurements, which decreased the risk of diabetes.  

Fasting blood sugar is your blood sugar when you have not eaten a meal. HbA1C is a measure of your average blood sugar over the past two to three months.

Diabetes and high levels of fasting blood sugar and HbA1C increase the risk of complications, such as eye disease, nerve damage, and skin infections.

4. May Improve Heart Health

Total cholesterol is the amount of low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, and triglycerides in your blood. LDL cholesterol is known as the "bad" cholesterol, HDL is the "good" cholesterol, and triglycerides are a type of fat.

High levels of total cholesterol, LDL cholesterol, or triglycerides can raise heart disease risk. High levels of HDL cholesterol can support heart health.

Drinking 1 ounce of apple cider vinegar daily may reduce triglycerides and total cholesterol, while increasing HDL cholesterol.

A one-half ounce of apple cider vinegar daily may lower triglycerides and total cholesterol in people with obesity or type 2 diabetes.

5. Might Improve Varicose Veins

Applying apple cider vinegar to the skin can reduce the appearance of varicose veins. In one study, people who applied apple cider vinegar to varicose veins on their legs had reductions in symptoms like:

• Anxiety about the appearance of varicose veins
• Cramps
• Itching
• Pain
• Swelling

These improvements can benefit a person's quality of life. Reducing painful symptoms can increase mobility and improve sleep quality.

The participants also had no side effects. However, apple cider vinegar can potentially be unsafe. It might cause chemical burns in some people.

6. Provides Antioxidants

Apple cider vinegar does not contain notable amounts of vitamins and minerals in portions. It contains antioxidants, namely phenolic compounds.

Phenolic compounds fight inflammation and might protect cells from damage that leads to disease and premature aging.

Apple Cider Vinegar Nutritional Facts

One tablespoon of apple cider vinegar provides the following nutrients:

• Calories: 3
• Fat: 0 grams (g)
• Sodium: 0 milligrams (mg)
• Carbohydrates: 0 g
• Fiber: 0 g
• Added sugars: 0 g
• Protein: 0 g

Risks To Watch Out For

Using apple cider vinegar in your food is likely safe, but it can harm the esophagus, tooth enamel, and skin in some people.

It's not clear whether apple cider vinegar is safe to use medicinally if you are pregnant or breastfeeding.

Speak with a healthcare provider about potential drug interactions. Apple cider vinegar can lower blood sugar, which may cause it to drop too low if you take diabetes medications.

Animal studies have also shown that apple cider vinegar can decrease potassium levels. Combining it with medications that also reduce potassium, such as diuretics or insulin, may lead to dangerously low levels. However, more human research is needed.

Tips for Using Apple Cider Vinegar

You can add apple cider vinegar to salad dressings, marinades, pickled vegetables, soups, tea, smoothies, and baked goods.

Try the following tips: 

• Consider how your skin will react: Test it on a small area of skin first.
• Dilute it with water: Undiluted apple cider vinegar can harm the esophagus and tooth enamel.
• Know how much to use: Using too much apple cider vinegar might be harmful. Some evidence suggests that 2 tablespoons of apple cider vinegar in a cup of water twice daily increased tooth erosion by 18% over eight weeks.