How healthy is drinking apple cider vinegar?
Apple cider vinegar is said to work wonders – on our skin and hair, liver and gut, metabolism and blood sugar. It’s also claimed to boost fat burning and facilitate weight loss. But how much of the hype about apple cider vinegar is true, and how much is myth?
Frequently asked questions on apple cider vinegar
Small studies with only a few participants, conducted over short periods, have registered a certain weight-loss effect. However, there are no long-term studies to date, and therefore no evidence of lasting weight-loss benefits.
There’s no scientific evidence to show that dietary supplements containing apple cider vinegar powder, including capsules, support digestion or promote weight loss.
Many websites and health guides claim that drinking apple cider vinegar in the morning suppresses appetite and makes it easier to lose weight. These effects have not been scientifically proven. If you still choose to drink apple cider vinegar, you should always dilute it well with water and take particular care if you have stomach problems, reflux or sensitive tooth enamel.
Apple cider vinegar is said to counteract an oily scalp by regulating the scalp’s pH level and reducing sebum production. From a scientific perspective, there’s currently no strong evidence to support the idea that apple cider vinegar is a miracle remedy for healthy, beautiful hair. Any possible benefits, such as added shine or a soothed scalp, are largely derived from its acidity and individual laboratory findings rather than from large clinical studies. Apple cider vinegar can therefore be tried as a complementary home remedy, but not as a scientifically proven treatment.
That's how healthy apple cider vinegar is
Apple cider vinegar has been used for medicinal purposes for centuries. It contains around 5% acetic acid, as well as minerals such as potassium, calcium, iron and magnesium, vitamin C, B vitamins and amino acids, as well as flavonoids and polyphenols (secondary plant compounds). However, a similar amount of fresh apples contains significantly higher levels of these nutrients. In other words, apple cider vinegar isn't a major source of vitamins and minerals.
The supposed effects of apple cider vinegar
As a traditional home remedy, apple cider vinegar is believed to:
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Boost metabolism and promote fat burning.
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Help ensure a healthy gut flora and promote digestion due to its antibacterial properties.
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Detoxify the body by activating the liver and kidneys.
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Prevent inflammation.
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Promote glowing skin and shiny hair.
What does the science say?
There's insufficient scientific evidence to support all these claims. The studies were either conducted with very few participants or only over a number of weeks, meaning long-term effects couldn't be examined. Several studies were also conducted on animals or in test tubes rather than with humans. A well-known study on the supposed health benefits of apple cider vinegar which attracted a lot of attention on social media was retracted in 2025. There is also no proven benefit to taking apple cider vinegar supplements, such as capsules. Nevertheless, many people find apple cider vinegar beneficial for their health.
Myth check
Apple cider vinegar is often praised as a miracle cure, but how much of this is actually true? Let’s check.
A morning shot of apple cider vinegar in warm water on an empty stomach is soothing.
Apple cider vinegar has – like all acids – antibacterial properties, meaning that it can kill bacteria. If you feel a cold or sore throat coming on, gargling with vinegar water may help render the bacteria ineffective and relieve symptoms. However, this isn't unique to apple cider vinegar – other types of vinegar or even hot lemon water have similar effects.
Apple cider vinegar helps regulate blood sugar levels.
Some evidence suggests that apple cider vinegar can improve insulin sensitivity. In specific terms: The body responds more effectively to its own insulin after a glass of vinegar water. Insulin is produced and released primarily to balance blood sugar levels after carbohydrate-rich meals. When the body reacts better to its own insulin, it doesn’t have to produce as much – which can also reduce the risk of diabetes.
Apple cider vinegar is low in histamine and suitable for allergy sufferers.
Apple cider vinegar contains less histamine than other vinegars, such as red or white wine vinegar, and is therefore better tolerated by people with histamine intolerance. This makes apple cider vinegar a useful part of a low-histamine diet.
Other vinegars have similar effects.
Apple cider vinegar has become a trend product in recent years and gained wide popularity in health and wellness circles. Many people swear by the array of benefits apple cider vinegar offers. However, based on current research, similar effects can likely be achieved with other types of vinegar or even lemon juice.
The acidity of apple cider vinegar
Apple cider vinegar is acidic, so it should always be diluted before drinking. It can also be consumed in salad dressings or other dishes. Excessive consumption or drinking it undiluted requires caution: The acid not only harms teeth, but large amounts over a longer period of time can irritate the mucous membranes in the mouth and oesophagus, potentially causing heartburn. If you drink undiluted or only slightly diluted apple cider vinegar, rinse your mouth with water afterwards and avoid brushing your teeth immediately, as the acid in the vinegar can damage tooth enamel.
How is apple cider vinegar made?
Apple cider vinegar is produced by fermenting apple juice. First, apples are pressed into juice. After this, yeasts and bacteria convert the sugar in the juice into alcohol, creating apple cider. This cider is then fermented into apple cider vinegar by adding acetic acid bacteria. Only some of the vitamins and secondary plant compounds from the apples are retained in the vinegar. Cloudy, unfiltered vinegar retains more of these nutrients than clear vinegar.
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