Apple Cider Vinegar Benefits: What the Science Says

Apple cider vinegar seems to be everywhere these days — from drinks and dressings to gummies. But what is it, why are people buying it, and should you be consuming it? 

Apple cider vinegar is a type of vinegar made from fermented apples. You may have heard that it can help with weight loss or even cure cancer. But beware: Most of these claims aren’t backed by science. And there are some potential risks to ingesting apple cider vinegar and using it on your skin. 

What are some of the reported health benefits of apple cider vinegar?

There are many health claims of apple cider vinegar. They’re not all supported by science, though. Here are some of the reported benefits:

• Improving digestion

• Helping with weight loss

• Lowering cholesterol

• Improving blood sugar and diabetes

• Improving acne and other skin conditions

• Treating fungal infections, like yeast infections

• Reducing symptoms of depression

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In addition to the above, there have been other claims that apple cider vinegar can help cure cancer. But there’s no evidence that it can prevent or treat any type of cancer. And there’s very little scientific evidence to back the other claims relating to apple cider vinegar. 

Is apple cider vinegar good for you?

We don't fully understand why apple cider vinegar may provide health benefits. It might be related to its acidity or probiotic (healthy bacteria) content. And, according to some lab studies, it can also fight fungus and bacteria.

But the research hasn’t translated into science-backed recommendations. In general, the science on apple cider vinegar is weak, as there’s a lack of large, high-quality human studies. And, in some cases, ingesting apple cider vinegar may even be harmful.

What the science says about these alleged apple cider vinegar benefits

There’s some evidence that apple cider vinegar may help with blood sugar regulation or controlling appetite. But when it comes to outcomes like weight loss and improved digestion and skin health, the science isn’t there. Here’s a closer look.

Does apple cider vinegar help with digestion?

There are claims that apple cider vinegar can help with digestion issues, such as irritable bowel syndrome (IBS) bloating, and reflux (heartburn). But the science doesn’t back up these claims. In fact, some studies suggest that apple cider vinegar may actually cause gastrointestinal symptoms or slow down your digestive system. 

Does apple cider vinegar help with weight loss?

It’s not clear if apple cider vinegar can help people lose weight. In one small study, people who consumed apple cider vinegar with a meal felt more full afterward, which might help to control appetite. 

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And a small, randomized study showed some promising findings about weight loss and apple cider vinegar. Participants who took 30 mL of liquid apple cider vinegar every day for 12 weeks lost more fat around their abdominal organs and had improved cholesterol compared to those who didn’t. It’s not fully understood why, but it may be related to feeling fuller and eating less.

But a larger review of multiple studies didn’t show that apple cider vinegar had clear weight loss benefits. So there isn’t conclusive evidence that consuming apple cider vinegar can lead to weight loss — or that the possible benefits outweigh the risks. To draw any conclusions, bigger studies in people are needed. 

Is apple cider vinegar good for people who have diabetes?

Taking apple cider vinegar might help with insulin and blood glucose (sugar) levels for people who have diabetes. There’s some evidence, for example, that it may help improve insulin sensitivity after a meal and lower blood glucose levels. 

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A meta-analysis review showed that apple cider vinegar improved blood glucose levels and cholesterol in people with diabetes. But larger, well-designed studies are needed to better understand how much apple cider vinegar is helpful, how often to take it, and what the risks and side effects are.

Is apple cider vinegar good for your skin?

You may have heard about people applying apple cider vinegar directly to their skin. Some people use apple cider vinegar for acne or eczema. Others use it for dandruff, warts, or even to treat body odor. 

Here’s the thinking behind this: Acid helps the skin maintain a healthy pH level, which helps control bacterial growth. Plus, it has been suggested that apple cider vinegar may have antimicrobial effects on the skin and act as a cleanser. 

But there’s no good evidence to support using apple cider vinegar to improve skin health. And some studies have shown that it’s not helpful. Studies found that apple cider vinegar doesn’t help with dermatitis or improve the balance of bacteria on the skin. It’s even been shown that apple cider vinegar can cause skin irritation. 

Does apple cider vinegar help with a yeast infection?

Lab studies have shown that apple cider vinegar can fight fungus, including Candida albicans, a type of fungus that causes yeast infections. But these findings don’t necessarily translate into benefits for humans. There’s no scientific evidence that apple cider vinegar is helpful — or even safe — for treating yeast infections in people. 

And like elsewhere on the skin, apple cider vinegar can cause burning and irritation if applied directly to the vulva or vagina. It can also disrupt the normal pH and microbiome of the vagina. And this can lead to yeast and other uncomfortable infections, like bacterial vaginosis. 

Are there benefits of drinking apple cider vinegar with the ‘mother’?

The “mother” is the thick and gooey layer of bacteria and yeast that ferments apple juice and makes it into vinegar. Unfiltered apple cider vinegar tends to have the mother. Drinking apple cider vinegar with the mother means drinking this cloudy layer, which may include healthy bacteria. 

But there’s no evidence about the health benefits of drinking the mother.

Is it safe to take apple cider vinegar every day?

There are many ways to add apple cider vinegar to your diet. And, in small amounts, it’s probably safe for most people. You can: 

• Drink it mixed in water or tea.

• Put it in salad dressings or smoothies.

• Chew apple-cider-vinegar gummies.

Just don’t drink it undiluted, because that may cause unwanted side effects.

How much apple cider vinegar a day? 

There’s no agreed-upon amount of how much apple cider vinegar is considered safe to consume. However, a 2020 review of the research suggests that 2 tbsp daily is probably safe for most people. 

There’s some evidence that tablets and gummies may not be as effective as liquid vinegar. The gummies also often have added sugar. So, they may cause more harm than good — especially if you’re taking them to improve your blood glucose. 

Apple cider vinegar side effects

Consuming apple cider vinegar or using it topically has some potential downsides. For example, apple cider vinegar can:

• Burn or irritate the skin

• Damage tooth enamel

• Interact with some medications 

• Irritate or burn the esophagus

• Cause nausea

If you have questions about the possible side effects of apple cider vinegar, talk to your primary care provider. That way, you can make sure it’s safe for you to take.

Who should not take apple cider vinegar?

Taking apple cider vinegar isn’t for everybody. There are some people who need to be especially careful. Be sure to talk with your primary care provider about taking apple cider vinegar if you:

• Take any medications that could interact with apple cider vinegar, such as insulin or digoxin (Lanoxin)

• Have a chronic medical condition, such as gastroesophageal reflux disease (GERD), diabetes, chronic kidney disease, or liver disease

• Have dental issues, such as tooth enamel loss

• Have low potassium levels

• Are pregnant or breastfeeding

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Written by:

Christina Palmer, MD

Christina Palmer, MD, is a board-certified family physician with a special interest in chronic care management, women’s health, mental health, and preventive care. She has over 10 years of experience in primary care research, innovation, and practice.

Edited by:

Laurie Tarkan

Laurie Tarkan is a senior health editor for general health and well-being at GoodRx. She has an extensive background in health journalism, and wrote regularly for The New York Times for a decade.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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