Gone are the days when apple cider vinegar—lovingly referred to as ACV—was simply used as a pantry staple for adding tangy brightness to recipes. These days, the health conscious community has fully adopted this acidic ingredient as a bonafide superfood used to support multiple aspects of health from fighting off harmful bacteria to boosting metabolism. In turn, this popular vinegar has landed in infused waters, hair products, cleaning supplies, and a range of supplements from powders and gummies to capsules and health shots. But what does this apple cider vinegar really have to offer in the way of evidence-based health benefits?
What is apple cider vinegar?
If you’re not familiar with ACV, this kitchen staple is a variety of vinegar, similar to that of white distilled, balsamic, rice, or red wine vinegar. But what sets it apart from these other options is how it’s made.
“ACV is a vinegar made from fermented apple juice. Apples are crushed and the juice is combined with yeast and bacteria to ferment into alcohol, then further fermented into acetic acid,” says Kristen Carli, MS, RD, registered dietitian and owner of Camelback Nutrition & Wellness.
What results is an acidic product with a pH level of 4.2 (for reference, water has a pH level of 7). Other vinegars are made through fermentation, too, but often from grains, spirits, or other fruits. “Plus, ACV contains beneficial enzymes, probiotics (though varying!), and trace nutrients from apples, while other vinegars like white or balsamic lack these compounds,” Carli adds.
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Health benefits of apple cider vinegar
When it comes to the health perks of this culinary treasure, there’s a large amount of peer-reviewed research behind it.
Evidence points to antimicrobial benefits, which support our immune system against problematic microbes like E. coli, candida, and Staphylococcus aureus (the bacteria at the root of many staph infections). According articles published in 2018 and 2021 for Scientific Reports, this is achieved through ACV’s ability to impair cell integrity and protein expression in these unwanted microorganisms. Basically this means that ACV interferes with these microbe cells’ ability to thrive and replicate. This sentiment was echoed in a 2023 paper shared in The Journal of Contemporary Dental Practice, illustrating its potential use in supporting treatment of dental concerns like cavities and root canals as well as plaque and gingivitis, as further shown in a 2022 clinical trial.
From a metabolic health perspective, a 2021 study published in BMC Complementary Medicine and Therapies showed that ACV may support better blood sugar management and cholesterol levels. This bodes well for those with metabolic concerns like type 2 diabetes or heart disease—as well as those who want to avoid them all together. Clinical trials reported similar findings; in addition to ACV’s ability to reduce oxidative stress in the body, further encouraging immunity and chronic disease prevention.
“Research also suggests that vinegar may be beneficial for depression and even weight loss,” Carli adds. When it comes to weight management, ACV has been found to support both appetite suppression and reductions in body fat and body weight.
Any probiotics found in ACV will also help to promote a thriving gut microbiome, which can further support immunity, chronic disease prevention, and brain health, while encouraging regularity and healthy digestion.
Despite this compelling research, the general consensus amongst the scientific community is that more research is needed to prove these alluring health benefits of apple cider vinegar.
How to use apple cider vinegar at home
Although more research around ACV is warranted, it’s completely safe (and delicious) to use at home. At best, it can help improve several aspects of your health, and at worst, it’s simply a tasty ingredient to use in cooking.
If drinking straight ACV isn’t quite your cup of tea (it certainly isn’t for me), there’s plenty of culinary applications for this tart ingredient. “Use ACV in salad dressings, marinades, or as a tangy addition to soups or stews to preserve its benefits. Avoid overheating it though (anywhere over 115°F), as this may reduce probiotic content (if present),” Carli offers. Apple cider vinegar is also the perfect addition to baked goods, sauces, cocktails, mocktails, and teas.
Given that the health benefits of ACV still require further research, supplements may not be the best investment. Plus, you can easily reap any benefits from the vinegar itself, which is affordable and accessible. “Gummies and powders are convenient but often contain added sugars and lower amounts of ACV—they may not offer the same benefits as the liquid form,” Carli agrees. She suggests one to two tablespoons daily, diluted in a glass of water—to protect your tooth enamel from the acidity—to gain the most benefits from the vinegar.
