Some research suggests that apple cider vinegar may have several health benefits. These could include blood sugar regulation, weight management, and improved cholesterol.

Apple cider vinegar is an acidic, sour-tasting substance made from fermented apples. Crushed apples, water, and yeast sit at room temperature for at least 30 days. During this time, the yeast turns the sugars from the apples into alcohol, and bacteria then turn the alcohol into vinegar.

People have used apple cider vinegar for centuries to flavor and preserve food. Today, many people claim that it also has some medicinal properties.

This article examines the evidence and discusses the potential health benefits of apple cider vinegar. We also cover possible side effects and how to use it for health benefits.

High blood sugar levels can lead to several health problems. In particular, people who have type 2 diabetes need to keep their blood sugar levels under good control to avoid complications, such as nerve, kidney, eye, and heart problems.

A review of several small clinical trials found that people who consumed apple cider vinegar for 8 to 12 weeks experienced small reductions in their blood sugar levels.

Also, a meta-analysis found that people who took vinegar with a meal had lower insulin and blood sugar levels after a meal than those who received a placebo.

Again, a few small studies suggest that apple cider vinegar may help with weight loss.

For example, one study found that people who consumed apple cider vinegar and a low calorie diet lost more weight than those who followed the diet alone.

After 12 weeks of consuming 30 milliliters of apple cider vinegar daily, participants had lower body mass index and less belly fat. They reported a smaller appetite than those who did not take the vinegar.

High triglyceride and cholesterol levels can increase a person’s risk of heart attack and stroke. Also, a high total cholesterol level raises the risk of heart problems.

Some evidence suggests that apple cider vinegar could help lower total cholesterol and triglycerides.

A 12-week study investigated the effects of apple cider vinegar on people on a low calorie diet. The researchers found that participants who took apple cider vinegar lost more weight than those who took a placebo and had lower triglycerides and total cholesterol.

The people who took apple cider vinegar also had significantly raised levels of high-density lipoprotein (HDL) cholesterol. Doctors sometimes refer to HDL cholesterol as “good cholesterol” because it can help lower the risk of heart problems.

Fungal infections can range from minor problems to life threatening issues. Most commonly, people get fungal infections in the mouth, throat, and vagina.

People with type 2 diabetes may be at a higher risk of developing fungal infections, especially if they are not controlling their blood sugar levels well.

Candida albicans is a common cause of fungal infections in humans. Candida infections can be long-lasting in some people and may become resistant to antifungal drugs.

Some researchTrusted Source suggests that apple cider vinegar may have potential as an antifungal treatment. In a case reportTrusted Source, a woman had chronic vaginal Candida for five years that did not respond to treatment. Applying apple cider vinegar cleared up the fungal infection.

However, no clinical trials have confirmed these results, and apple cider vinegar should not be used to treat fungal infections unless prescribed by a doctor.

Apple cider vinegar may also have antibacterial properties. One test-tube studyTrusted Source found that it was effective at killing Escherichia coli and Staphylococcus aureus, the bacteria responsible for staph infections.

Another test-tube study found apple cider vinegar was as effective as 5% sodium hypochlorite at killing Enterococcus faecalis. This bacteria occurs naturally in the bowel and gut of healthy humans but can cause serious infections.

However, insufficient evidence supports that ingesting ACV will prevent or cure bacterial infections.

Many people use apple cider vinegar as a hair rinse to help improve shine and smoothness. While no studies have confirmed these benefits, the acidic nature of vinegar may lend itself to hair use.

One older 2014 reviewTrusted Source suggests that alkaline hair products may damage and frizz hair. In theory, apple cider vinegar, with its acidic properties, may improve hair condition or appearance.”

Some people use apple cider vinegar as a skin toner or acne treatment, but no scientific studies support these uses.

Some researchTrusted Source in rats and other test tube studies have found that apple cider vinegar may protect against toxicity in the kidneys. Other studiesTrusted Source have also found it may protect against liver cell damage and have powerful antioxidant properties. Further human research is necessary.

According to the United States National Capital Poison Center (NCPC), applying vinegar directly to the skin can cause burns and irritation. The NCPC lists several reports of people requiring medical treatment after experiencing serious burns from applying vinegar, including apple cider vinegar, to the skin for long periods.

Tooth enamel is the hard outer surface of teeth. A person can wear down tooth enamel through excessive and harsh brushing. Consuming too many acidic foods and beverages can alsoTrusted Source cause damage.

Once tooth enamel wears down, it does not grow back. Weakened or missing enamel leaves teeth prone to cavities and sensitivity.

Because it is acidic, regularly consuming undiluted apple cider vinegar by mouth can weaken tooth enamel. The acid in apple cider vinegar can also be irritating or damaging to the throat when taken frequently.

Apple cider vinegar can also burn and irritate the eyes, so people should use caution when applying it to the face, hair, and scalp. The NCPC does not recommend using vinegar to treat wounds.

Learn more about the side effects.

Experts have not established safe or recommended amounts of apple cider vinegar for various health uses. People should talk with a doctor first before using apple cider vinegar to treat a medical condition or in large quantities.

The safest way to consume apple cider vinegar is to use it in small amounts in food and dressings.

If consumed directly, diluting apple cider vinegar with water may be safer and gentler on the teeth and throat.

Mix one teaspoon of vinegar with at least 8 ounces or a glass of water. Take it no more than twice a day. People who find the taste unpleasant may wish to dilute it further.

People should stop consuming apple cider vinegar if it causes:

When using apple cider vinegar on the skin, apply it using a cotton ball and allow it to dry. Do not keep it on the skin with compresses; apply it no more than once daily. Rinse it off immediately and contact a doctor if burning occurs.

What does drinking apple cider vinegar benefit?

The benefits of drinking apple cider vinegar include lowering blood sugar and aiding weight loss.

What does apple cider vinegar do to your stomach?

Apple cider vinegar may delayTrusted Source gastric emptying in the stomach and lower blood glucose and insulin levels after eating.

Does apple cider vinegar help you lose belly fat?

There is limited evidence that apple cider vinegar helps you lose belly fat.

What are the side effects of taking apple cider vinegar?

The side effects of taking apple cider vinegar include wearing down tooth enamel, nausea, irritation to the throat, and upset stomach.

Apple cider vinegar is a low calorie way to add flavor to foods. While some small studies and case reports suggest that apple cider vinegar may have several potential health properties, many more large-scale studies are necessary to confirm these benefits.

People should not use apple cider vinegar to replace medical treatments that a doctor recommends. They should always talk with a healthcare professional before using the vinegar to treat any condition.

Apple cider vinegar is safe when a person uses it in small amounts for food flavoring or dressing. However, apple cider vinegar is acidic. Using the vinegar undiluted can damage teeth, irritate the throat and eyes, and cause burns on the skin.