5 Potential Benefits of Red Wine Vinegar, According to Experts

Key takeaways:

Vinegar has been used for centuries for a variety of medical conditions. But there’s no real evidence to support the use of red wine vinegar for treating or preventing diseases.
Even if there are potential health benefits, most people probably don’t consume enough red wine vinegar to have any measurable effect on health.
You can enjoy red wine vinegar as part of a balanced diet and healthy lifestyle. But don’t expect it to perform any miracles.

You might know red wine vinegar as an ingredient in salad dressing. But vinegar’s uses date back to ancient times, when it was supposedly used to treat wounds and infections. Early medical practitioners may have used vinegar to treat stomach pain and poison ivy, and to control blood sugar in people with diabetes.

But what does science say about red wine vinegar’s health benefits?

What exactly is red wine vinegar?

Very simply, red wine vinegar is fermented red wine. Bacteria and oxygen are added to red wine, turning it into acetic acid. This is what gives vinegars their tart flavor.

Red wine vinegar is then diluted so that it contains about 5% acetic acid and water. Since the bacteria uses up the alcohol, red wine vinegar is not considered an alcoholic product.

What does the science say about the reported health benefits of red wine vinegar?

Before we start, it’s important to know that there’s no solid evidence supporting the use of red wine vinegar for the treatment or prevention of disease in humans.

So while there may be small human studies or lab studies in animals suggesting theoretical benefits, this does not equal real-world benefits for larger groups of people.

With that in mind, here are some of the red wine vinegar health claims you may come across on the internet, and what the science does (or doesn’t) show.

1. Does red wine vinegar promote weight loss and reduce belly fat?

It’s unlikely. While some studies have weakly linked weight loss, decreased belly fat, and lower blood lipid (fat) levels with apple cider vinegar, there is no evidence to suggest any connection with red wine vinegar. Even the research behind the apple cider vinegar link is very problematic.

2. Does red wine vinegar help reduce the risk of heart disease?

Red wine is rich in polyphenols, or chemicals naturally found in plants. These compounds may be linked to lower cholesterol levels and a lower risk of heart disease. But much of the research into the health benefits of red wine is flawed. Experts do not recommend beginning or increasing red wine consumption for health reasons.

3. Does red wine vinegar help regulate blood sugar?

There simply isn’t enough evidence to say if red wine vinegar helps to lower blood glucose levels in people with diabetes or prediabetes. Some studies suggest that vinegar might help control blood sugar levels, but the research is mostly on other types of vinegar. The study participants were also a mix of people with and without diabetes so it’s not possible to draw any conclusions.

4. Does red wine vinegar contain nutrients and antioxidants?

While red wine vinegar is thought to have more antioxidants than other types of vinegar, the amount of it you use in a meal is likely small. As a result, the overall nutritional contribution vinegar makes to your diet is not significant.

You’re better off getting your antioxidants by eating a variety of vegetables and fruits.

5. Is red wine vinegar a probiotic?

No. Since red wine vinegar is a fermented food, it’s common for people to think it’s a probiotic (probiotics are bacteria that are good for your gut). But most commercially available red wine vinegar is highly filtered. Chances are, very little healthy probiotic bacteria remains after bottling.

Currently, no human studies have been done to find out whether red wine vinegar can improve gut health.

What are the risks of having too much red wine vinegar?

Vinegar is safe to use, and most people consume it in small amounts.

Don’t be tempted to consume large quantities. As we’ve just seen, there are no real health benefits to doing so. And you may get unpleasant aftereffects.

All vinegars are highly acidic and could:

Cause nausea and stomach upset
Irritate or burn your mouth and esophagus
Damage your tooth enamel

What are some ways to add red wine vinegar to your diet?

Although the evidence behind its reported benefits is lacking, red wine vinegar is safe to consume in small quantities. In fact, its tangy flavor can make for a healthier way to season meals and help you cut down on salt. And as you probably know, eating too much sodium can cause high blood pressure and raise your risk for other health conditions.

Here are some ways you can use red wine vinegar:

Make your own salad dressing. Use 1 part red wine vinegar to 3 parts oil along with some salt and pepper and other seasonings for a quick vinaigrette dressing.
Use it in a marinade. Apart from adding flavor, the acid in the vinegar helps tenderize meat. You can use the same ratio from a vinaigrette dressing and add some garlic and other seasonings to boost the flavor.
Make pickles. You can make quick pickles out of any vegetable. Slice the vegetables thinly, then cover them with a mix of 2 parts water and 2 parts vinegar, along with some salt and a teaspoon of sugar or a sweetener or two if you’d like. Let them sit for an hour to a couple of days in the fridge.
Add it to roasted vegetables. A splash of red wine vinegar on roasted vegetables enhances their taste and brings out their natural sweetness.

You can also talk with a dietitian or nutritionist about other ways to incorporate red wine vinegar into your diet.

The bottom line

There’s no scientific evidence to support the health claims about red wine vinegar. That said, red wine vinegar is safe to consume in small amounts and can make for a flavorful addition to your diet. Talk with a healthcare provider or dietitian if you have questions on how much is safe for you.

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Written by:

Laura M. Ali, MS, RDN, LDN

Laura M. Ali, MS, RDN, LDN, is a dietitian and culinary nutritionist with over 30 years of experience. She spent the first half of her career working in clinical nutrition, helping clients manage their health through diet.

Edited by:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

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