Apple cider vinegar is often touted as a kind of superfood — the benefits bestowed only upon those brave enough to choke down a massive shot every morning. Given its overwhelmingly sour taste, we don't blame you for wondering: is apple cider vinegar good for you? And if so, are the health benefits really worth sacrificing a few taste buds?

"Apple cider vinegar has gained popularity in recent years. It is most noted [for] its effects on weight management, blood sugar [1], and gastrointestinal benefits," says Marissa Meshulam, MS, RD, CDN. She adds that, while there aren't any magic pills or quick fixes, the literature on ACV is promising. "I think about it as nutrition 2.0, meaning if you are already doing all the basics (eating enough protein [2], getting in your vegetables, drinking enough water, sleeping, etc.), it can be useful to try."

To get a better sense of what apple cider vinegar does to your body, we asked dietitians to share some insight. Read on to see their thoughts on apple cider vinegar, the potential health benefits, and everything else you should know before trying it yourself.

Experts Featured in This Article:

Melanie G. Murphy Richter [3], MS, RDN, is a registered dietitian nutritionist and recognized as 2023's "Recognized Young Dietitian of the Year" by the Academy of Nutrition and Dietetics.

Marissa Meshulam [4], MS, RD, CDN, is a registered dietitian nutritionist and the founder of MPM Nutrition.

How Does Apple Cider Vinegar Work?

The active component of apple cider vinegar is called acetic acid, explains Melanie G. Murphy Richter, MS, RDN. When consumed, this increases acidity in the stomach, blocking certain enzymes needed to break down glucose (the sugar from carbs) and preventing glucose spikes in the process. The acetic acid in apple cider vinegar can also slow gastric emptying [5] so that food stays in the stomach for longer, increasing feelings of fullness. "This delay in gastric emptying is also what is responsible for improvements in blood sugar control, as food is slowly leaving the stomach [versus] all at once," Meshulam says.

Apple Cider Vinegar Benefits

Apple cider vinegar is used for everything from digestion to gut health, but consistent use may also support insulin sensitivity (which can be helpful for weight loss, Richter says). Additional benefits include:

• Better Nutrient Absorption: Apple cider vinegar makes the stomach more acidic, which can "enhance the breakdown of food and the absorption of nutrients in the gut," Richter explains.
• Supports Immune Function: There's a chance drinking apple cider vinegar may help boost your immunity. "A low stomach pH is better suited to stave off harmful bacteria and pathogens, indirectly supporting overall immune function," Richter says.
• Enhances Satiety: You may notice you feel full for longer after drinking apple cider vinegar. That's likely due to slowed gastric emptying and a more gradual absorption of glucose into the blood. "This might have an indirect impact on weight management when utilized as part of a daily routine [6]," Richter says.
• Supports Gut Health: Although Meshulam notes that there's less research to support ACV's benefits for gastrointestinal health, Richter says that "its antimicrobial properties support gut microbiome health by inhibiting harmful bacteria and promoting beneficial ones."
• Supports Metabolism: "ACV can activate an enzyme called AMPK, which helps promote energy production and enhance metabolic and cellular function," Richter says. "This can assist the body in better utilizing fat stores as fuel and support weight management."
• May Support Heart Health: Some studies suggest that apple cider vinegar can reduce total cholesterol [7]. "ACV has the potential to assist the body in better regulating cholesterol and triglycerides, which can help support healthy blood pressure and overall heart health," Richter explains.

Apple Cider Vinegar Risks

Apple cider vinegar works well for some, but the benefits aren't the same for everyone. Some potential risks include:

• Medication Interactions: Meshulam notes that if your medication already lowers your blood sugar, you should consult with a doctor before trying apple cider vinegar. "The two together may cause blood sugar to go dangerously low," she says. Richter specifically points to medications like insulin for diabetics [8], diuretics, and/or other heart medications.
• Lower Potassium Levels: "Too much ACV use can have an adverse effect on potassium levels, which can cause a condition called hypokalemia," Richter says. "Symptoms to look out for include muscle cramps, body weakness, or an irregular heartbeat." This is part of the reason why you may want to skip the apple cider vinegar if you're already on certain diuretics, Meshulam says (since you could already be at risk for low potassium).
• Upset Stomach: Because apple cider vinegar increases acidity in the stomach, Richter notes that it may upset sensitive stomachs, as well as those with stomach ulcers or gastroesophageal reflux disease (GERD) [9]. "Use ACV cautiously and consider consulting a healthcare provider before starting," Richter says.

How to Take Apple Cider Vinegar

According to Meshulam, most research recommends taking about one tablespoon of apple cider vinegar before your meal twice a day. "Please please please never drink undiluted ACV, as it can be tough on your stomach and erode your tooth enamel," she says. You can protect your enamel by drinking ACV through a straw, minimizing contact with your teeth, and rinsing your mouth with water afterwards, Richter says.

To dilute a tablespoon of apple cider vinegar, you can mix it into eight ounces of warm water, tea, or another liquid of your choosing. If you're trying ACV for the first time, Richter recommends starting slow with one teaspoon of ACV diluted in 6-8 ounces of water daily. Once your stomach adjusts to the acidity, you can always bump up your intake up to a tablespoon three times a day (ideally 15-30 minutes before eating) and see how you feel. "For those who find the taste or acidity of liquid ACV challenging to consume, capsules or gummies are alternative options," she says.

Chandler Plante [10] is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.