It seems like apple cider vinegar is having a hot moment in the health and wellness world. There are so many claims out there about this “miracle elixir”, but are they true? Today we’re going to dive into this topic and talk about about myths and facts!
First, What is Apple Cider Vinegar?
First things first, what exactly is it? Apple cider vinegar is a beverage that is made from fermented apples, yeast, and healthy bacteria. The highest quality, unpasteurized apple cider vinegar will typically contain a substance called the “mother”, which is just a concentrated sediment that falls to the bottom of the vinegar during processing. Before enjoying, most labels recommend that you shake well to evenly disperse it throughout the vinegar.
What are the Claims About Apple Cider Vinegar?

You may have noticed that apple cider vinegar has been popping up all over the web lately. It seems like no matter where you go, you’re likely to see information about the many incredible health benefits of apple cider vinegar. Some of the common claims that I see frequently are:
- weight loss
- stabilized blood sugar
- better digestion
- improved gut health
- heart health
- lower cholesterol
So are these claims true, or just a bunch of hype? Let’s take a look at the nutritional benefits of apple cider vinegar to answer that question.
Apple Cider Vinegar Health Benefits
Recently, I contributed to an article on Eating Well, where I broke down the health benefits of apple cider vinegar. Here’s what you need to know:
Link to Heart Health and Lower Cholesterol Levels
There is a meta-analysis of clinical trials that highlight several health benefits associated with apple cider vinegar consumption. Among these, apple cider vinegar positively impacts lipid profiles by reducing total cholesterol levels, contributing to better heart health.1 This is great news and it’s backed up by science, so we can confirm there is validity to it!
Gut Health and Better Digestion
Apple cider vinegar also appears to be beneficial to gut health. Since there are probiotic components of the “mother” in unpasteurized apple cider vinegar, you could see an increase in healthy bacteria in your gut microbiome when you add it to your diet.2 This could lead to better digestion, and may even reduce the impact of of some gastroenterological health conditions.
Immune Boosting Properties
Lastly, apple cider vinegar demonstrates some antimicrobial properties, which could aid in immune defense and reduce harmful bacteria. This means apple cider vinegar may offer healthy, immune-boosting properties when consumed as a beverage. It also makes an excellent non-toxic household cleaning solution.3
These are some pretty incredible benefits, right? It’s important to note that these health claims are backed up by science. See the citations below for more information about these studies and the parameters that were used. These things considered, adding apple cider vinegar to your diet is a great way to reap some of the benefits!
Weight Loss
Let’s talk about another popular claim- weight loss. You may be seeing “Apple Cider Vinegar Weight Loss Gummies” and other supplements on the market. It’s important to note that studies tied to weight loss are limited. However, there has been one recent study on this topic.
The study used overweight and obese participants where some consumed three doses of apple cider vinegar each day over the course of 12 weeks and some did not. The result was that the participants who consumed the apple cider vinegar lost weight and improved their blood sugar levels. Participants who took the highest daily dose of apple cider vinegar (15 mL) lost the most weight, about 15 pounds total on average.4
Limitations of Apple Cider Vinegar

This study is definitely encouraging if you’re working towards a weight loss goal as it appears that apple cider vinegar could help. Keep in mind that apple cider vinegar, while healthy, is not a magic pill.
In order to have long-term, sustainable changes to weight and overall health, we must be willing to make lifestyle changes. This includes eating a healthy diet, getting in daily movement, getting adequate hydration, and prioritizing stress relief. To learn more about simple ways you can get started with a healthier lifestyle read Back to Basics: The 6 Pillars of Metabolism next. In this blog post, I break down small habits that will have a big impact over time.
Ways to Incorporate Apple Cider Vinegar
So, did any of these health benefits surprise you? If you’re excited to reap some of the health benefits associated with apple cider vinegar, you might be wondering how to incorporate it. There are two ways that I usually get my ACV in. First, drinking as a tonic, and second, enjoying in salad dressing. Here are two recipes to help you get started:
Warm Apple Cider Vinegar Tonic

Ingredients:
- 1 Tablespoon apple cider vinegar (with the “mother”)
- 16 oz water
- 1/2 lemon, juiced
- 1 teaspoon honey
- dash of cinnamon
- optional: sliced apples for garnish
- Boil water and add to a mug.
- Add apple cider vinegar, lemon, honey, and cinnamon. Top with apple slices if using.
- For maximum benefit, enjoy 20 minutes before a meal to positively impact blood sugar response.
Zesty Apple Cider Vinegar Dressing

Ingredients:
- 1/4 cup apple cider vinegar (with the “mother”)
- 1/8 cup avocado oil
- 1 Tablespoon maple syrup
- 1 Tablespoon Dijon mustard
- 1/2 teaspoon Italian seasoning
- 1/4 teaspoon garlic powder
- salt and pepper to taste
- optional: 1 pinch red pepper flakes
- Place all ingredients in a jar and shake well.
- Adjust salt and pepper to taste and enjoy over your favorite salad greens, vegetables, and proteins.
Looking for the Best Apple Cider Vinegar?
If you’re brand new to using apple cider vinegar, be sure to check out the article that I contributed to on Eating Well. There you will find recommendations for the tastiest apple cider vinegars on the market! Enjoy!
References
- Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther. 2021;21(1):179. doi: 10.1186/s12906-021-03351-w
- Bodke H, Jogdand S. Role of Probiotics in Human Health. Cureus. 2022;14(11):e31313. doi: 10.7759/cureus.31313
- Ousaaid D, Laaroussi H, Bakour M, Ennaji H, Lyoussi B, El Arabi I. Antifungal and Antibacterial Activities of Apple Vinegar of Different Cultivars. Int J Microbiol. 2021:6087671. doi: 10.1155/2021/6087671
- Abou-Khalil R, Andary J, El-Hayek E. Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study. BMJ Nutr Prev Health. 2024;7(1):61-67. doi: 10.1136/bmjnph-2023-000823