Apple Cider Vinegar: Health Benefits and Risks Examined

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September 12, 2024

Apple cider vinegar (ACV) has long been a versatile staple, finding its way into everything from salad dressings to household cleaning routines. Recently, its popularity has surged, driven by social media influencers touting its potential health benefits, including weight loss, blood glucose control, and cardiovascular improvement. But what does the scientific evidence say about these claims?

A History of Use and Modern Popularity

Dating back to 3300 B.C., apple cider vinegar has been used for its purported healing properties, including wound disinfection and treatment for infections. In recent times, it gained renewed attention during the COVID-19 pandemic as a possible immunity booster. It is now available in various forms, including powders, tablets, capsules, and gummies.

Evaluating the Claims

Blood Glucose Control: The claim that ACV lowers blood glucose is among the most substantiated. Research indicates that daily consumption of ACV may lead to a modest reduction in fasting blood glucose and A1C levels in people with Type 2 diabetes. A 2021 meta-analysis found that ACV reduced fasting blood glucose by approximately 8 mg/dL in individuals with elevated glucose levels. A 2023 study reported a decrease in A1C from 9.21% to 7.79% among participants who consumed 30 mL of ACV daily for eight weeks, alongside a healthy diet.
Cholesterol Reduction: Some evidence suggests that ACV may help lower cholesterol levels. The 2021 meta-analysis highlighted a reduction in total cholesterol, particularly among those with Type 2 diabetes who consumed up to 15 mL/day for over eight weeks. Another 2023 study found a decrease in both LDL (“bad”) cholesterol and total cholesterol in participants who took 30 mL/day of ACV.
Weight Loss: While some studies propose that ACV can aid in weight loss by reducing appetite, experts caution against viewing it as a miracle solution. Dr. Lindsey Wohlford, a registered dietitian at the University of Texas MD Anderson Cancer Center, warns that the available research is limited and short-term. “Apple cider vinegar is not a sustainable weight loss strategy,” Wohlford says. “A healthy diet and regular exercise remain the cornerstones of effective weight management.”
Gut Health: ACV contains natural probiotics due to its fermentation process. Probiotics are beneficial for gut health and can support the immune system and overall well-being. Wohlford suggests that incorporating ACV into your diet can contribute to a healthy microbiome, though it should not be relied upon as a primary source of probiotics.

Potential Risks

Despite its potential benefits, ACV is highly acidic and can cause erosion of tooth enamel and damage to the esophagus if consumed undiluted. Some people might also experience digestive discomfort or acid reflux. Wohlford advises diluting ACV with water or incorporating it into foods, such as salad dressings or marinades, to mitigate these risks.

Conclusion

While apple cider vinegar offers some promising benefits, particularly for blood glucose control and cholesterol reduction, the evidence for other health claims is less robust. As with any dietary supplement, moderation is key, and it should complement a balanced diet and healthy lifestyle rather than replace them.

For those interested in trying ACV, Wohlford recommends incorporating it into meals rather than drinking it straight. “Add it to your salad dressings, sauces, or use it to pickle vegetables,” she suggests. “You’ll enjoy its flavor while benefiting from its potential health properties.”

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