You have started 2025 well: you exercise daily, achieve your step goals and eat healthy. Looking for something different to step up your health game? Consider adding apple cider vinegar to your diet.
This tantalizing staple is often mixed into salad dressings and other recipes, but it is also touted for its health benefits, including its role in lowering blood sugar and cholesterol and supporting gut health. I spoke with Julia Zumpano, a registered dietitian at the Cleveland Clinic Center for Human Nutrition, to find out how useful apple cider vinegar really is and whether there are any risks associated with consuming it.
What are the health benefits of apple cider vinegar?
Apple cider vinegar is made from the fermentation of apples (hence the name) and contains vitamins B and C, acetic acid – useful for killing harmful bacteria – and natural probiotics and antioxidants. Zumpano says apple cider vinegar can help improve your blood pressure, relieve inflammation, promote gut health, and lower triglycerides and cholesterol, among other things.
Lowers cholesterol
Research has linked apple cider vinegar to a reduction in total cholesterol and triglycerides, as well as fasting plasma glucose. It also helps increase high-density lipoprotein cholesterol, which is considered “good cholesterol” because it helps remove bad cholesterol from the bloodstream and lowers the risk of heart disease.
Manages blood sugar levels
The research mentioned above also suggests that apple cider vinegar helps lower fasting plasma glucose levels when consumed for more than eight weeks. Apple cider vinegar slows the rate of digestion, slowing the body’s release of glucose, says Zumpano.
Supports intestinal health
Because apple cider vinegar is a probiotic, it can support a healthy gut, says Zumpano. That means it promotes good bacteria in your gut that can help with bowel regularity, the immune system and digestion, and sometimes protect against reflux, she says.
Can be used as a disinfectant
Outside the body, apple cider vinegar can kill certain types of pathogens, but not all germs, Zumpano says. Research has shown it to be effective in fighting bacteria including methicillin-resistant Staphylococcus aureus (MRSA) and Escherichia coli (E. coli).
Does apple cider vinegar help with weight loss?
There isn’t enough scientific evidence to prove that apple cider vinegar helps with weight loss, but Zumpano notes that the potential is there. A 2024 study conducted over three months found that participants who drank apple cider vinegar daily lost a significant amount of weight, lowered their body mass index (BMI), and lowered their blood glucose, triglycerides, and cholesterol levels compared to participants who received a placebo .
Other studies suggest that apple cider vinegar can suppress appetite in the short term, but there is no evidence that it works in the long term. If your main goal is weight loss, keep this in mind – and check out the best meal delivery services for weight loss, as tested by nutritionists.
How much apple cider vinegar do you need daily?
Good news: You don’t have to drink a full glass of apple cider vinegar to reap the benefits. One or two tablespoons is enough, says Zumpano, and even less than that can be helpful. She says you can start with 1 teaspoon and work your way up to 1-2 tablespoons per day.
What is the best way to consume apple cider vinegar?
More good news: you don’t have to drink it alone (and you probably wouldn’t want to either). Zumpano recommends mixing it with water to make it easier to digest. You can take it before eating or immediately after to aid digestion. “How you take it depends on how well you tolerate it and what your purpose is for taking it,” she says. You can also use apple cider vinegar to make homemade salad dressings or sauces, which is another way to mask the taste.
Either way, apple cider vinegar is potent and needs to be diluted; it can lead to several risks if taken neat, Zumpano says. It should help to pour the recommended amount into a full glass of water.
What are the risks of consuming apple cider vinegar?
Overall, apple cider vinegar is safe to consume, but there are some risks to consider.
As mentioned above, you should always dilute apple cider vinegar before consuming it because it is highly acidic. If you don’t, it can damage the lining of your esophagus and even erode the enamel of your teeth, says Zumpano. This can also happen if you consume more than the recommended amount. Some people report gastrointestinal symptoms such as nausea, vomiting, reflux or stomach upset, Zumpano adds.
Apple cider vinegar can also lower potassium levels, which can interfere with the action of certain medications, including digoxin, insulin and diuretics. Because it lowers blood sugar levels, it can also interfere with diabetes medications.
Again, while apple cider vinegar is safe to consume properly (diluted, in small amounts), you should consult your doctor to make sure it won’t interfere with any medications you’re taking or worsen any health complications.