Apple Cider Vinegar: Health Benefits And Possible Side Effects

While health claims of apple cider vinegar abound, only a few are backed by scientific research.

May Lower Blood Sugar Levels

A 2019 systematic review and meta-analysis showed that consumption of apple cider vinegar can result in improved glycemic control among healthy individuals and diabetic patients . “Among healthy individuals, improved glycemic control was more evident when apple cider vinegar was consumed immediately prior to a starchy meal,” says Dr. Banini.

In patients with type 2 diabetes, consumption of apple cider vinegar for 12 weeks resulted in a 0.16% reduction in hemoglobin A1C (HbA1c). However, this effect was not seen in patients taking tablets of apple cider vinegar . Dr. Banini notes that the mechanism by which this occurs is unclear, but studies suggest it may have to do with the activation of AMPK (adenosine monophosphate-activated protein kinase) pathway, increased sensitivity to insulin, improved satiety post-meals and delayed gastric emptying.

May Reduce Cholesterol

Apple cider vinegar has been shown to reduce total cholesterol, LDL (bad) cholesterol and triglyceride levels in small studies involving animals and humans . Again, research isn’t conclusive as to why and how this occurs, but it may have to do with AMPK pathway activation, reduced lipogenesis, increased satiety and energy expenditure, says Dr. Banini.

May Offer Antimicrobial Benefits

A 2021 in-vitro study reveals the potential effectiveness of ACV on bacterias E. coli and MRSA, cites Keri Gans, a registered dietitian nutritionist, nutrition consultant and author of The Small Change Diet . This suggests ACV could help treat these types of potentially deadly bacterial infections—although you should always consult a physician if you suspect an infection.

Does Apple Cider Vinegar Help You Lose Weight?

Apple cider vinegar has been linked to weight loss, but some studies have not focused specifically on ACV. A 2009 trial of 175 people who consumed regular vinegar every day showed some weight loss (2 to 4 pounds) after a three month period . That group also reported lower triglyceride levels than study participants who did not consume vinegar. As far as the benefits of ACV specifically, a recent study followed 39 participants assigned to either a restricted calorie diet with ACV or a restricted calorie diet without ACV for 12 weeks. The group consuming ACV lost more weight .