Apple cider vinegar is trending, but what actually are the health benefits, and can it really help with your gut health, weight loss and skin appearance?
As Netflix releases a new drama titled Apple Cider Vinegar, we separate the fact from the fiction about this trending wellness hack.
What is Apple cider vinegar?
Apple cider vinegar (ACV) is basically fermented apple juice. It’s made by crushing apples, extracting the liquid, and fermenting it with bacteria and yeast. This process creates acetic acid, which gives the signature taste and potential health benefits. It’s pretty easy to get your hands on too; it’s available in most supermarkets and health stores.
What are the benefits?
The most popularly reported benefits of apple cider vinegar include:
- Improved digestion
- Weight loss
- Blood sugar regulation
- Hair and skin health
- Improved heart health
- Boosted immunity
Why is apple cider vinegar trending right now?
Apple Cider Vinegar is the title of Netflix’s latest drama centred around the true story of wellness influencer Belle Gibson. However, it doesn’t associate the wellness drink with good intentions. In fact, the show follows how Gibson faked a brain tumour while building her wellness empire, The Whole Pantry. The drama also touches on how Gibson made use of the boom in ‘natural’ cancer therapies at the time, where (predominately online) advocates would prescribe a healthy diet and alternative medicine in place of doctor-led cancer treatments. This included the belief that the alkaline nature of apple cider vinegar could stop cancer cells from growing.
Significantly, there is no direct evidence that drinking vinegar is effective in treating cancer, and Netflix’s choice to choose it as the title for Gibson’s scammer story is likely to cast further doubt on its effectiveness. However, ACV has been around for centuries, and research does suggest it can have health benefits. With the renewed focus in recent years on our gut health (and its link to body image and skin quality), people particularly swear by it for weight loss, better digestion, clearer skin, and even boosting immunity.
Here’s what you need to know about the real science behind it…
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Does apple cider vinegar actually have health benefits? The science:
Can it help with weight loss?
ACV alone won’t make you lose weight, but it may help as part of a healthy diet. Several studies suggest that the vinegar can curb your appetite and stabilise blood sugar levels, keeping you feeling full for longer while reducing snack cravings by avoiding blood sugar spikes. That includes a 2024 randomised control trial study that showed significant reductions in weight after regular, daily consumption. Don’t expect miracles, but combined with a good diet and exercise, it could help with your weight management and overall health goals.
Can it help with bloating and digestion?
The wellness drink may also help with your digestion, by mimicking stomach acid, which in turn breaks down your food more efficiently and may reduce bloating. It also contains prebiotics, which support gut health. However, there are no large-scale studies to support these claims, so try the wellness drink with caution if this is your main concern.
Can apple cider vinegar boost immunity?
Studies support the idea that ACV has antibacterial properties and that it can inhibit the growth of some types of bacteria, making it effective for removing harmful bacteria in the mouth. This is because it contains organic acids, pehnolic acids and flavonoids which can damage bacterial membranes. It may also support immune health by promoting a healthy gut, which is linked to stronger immunity.
Is it good for skin and hair?
Some people like to use apple cider vinegar as a toner for acne-prone skin, thanks to its antibacterial properties, or as a hair rinse to help remove buildup and balance your scalp pH caused by hard mineral-rich water, leading to shinier tresses. However, you do need to use one designed for this purpose and be careful to dilute it correctly, as otherwise it could really irritate or even burn your skin.
Does the drink lower cholesterol and improve heart health?
They are only on a small scale, but a few studies do suggest drinking vinegar may lower your total cholesterol levels and the fats in your blood, while increasing your ‘good’ cholesterol too. More research is still needed though.
What does apple cider vinegar with the mother mean?
You might have seen some vinegar labelled “with the mother”. This means it is raw and unfiltered – which is actually potentially a good thing! This type of apple cider vinegar will contain a mix of beneficial bacteria, enzymes, and proteins that form naturally during fermentation, and they are said to boost the drink’s gut-friendly and digestive benefits. It is also what gives the vinegar a slightly cloudy, stringy appearance (you may notice floating bits in the bottle). If a vinegar is clear and filtered, it means the “mother” has been removed. So if you’re buying one for wellness purposes, you probably want to choose a raw, unfiltered one with the mother.
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How to take apple cider vinegar
Why do you need to dilute it?
One thing is for sure – you don’t want to swig vinegar straight from the bottle. It is super acidic, so will taste bad, and could potentially damage your teeth and throat over time. That’s why it should always be diluted with water.
What does it taste like?
You’ll notice a strong and tangy taste with an acidic kick. Since it’s made from fermented apples, there’s a hint of fruity flavour, but the overwhelming taste is sour, sharp, and slightly bitter. To contextualise that: it’s milder than white vinegar and less sweet than balsamic vinegar.
What’s the best time to drink apple cider vinegar?
It depends on your goal. The morning is best for boosting metabolism and digestion (but taking it on an empty stomach could cause some stomach discomfort), and an evening dose could stabilise your blood sugar overnight. As for whether you should take it before or after meals – it is best before meals, to help control your appetite and blood sugar.
What can you also mix apple cider vinegar with?
The most popular way to drink apple cider vinegar is to simply mix two tablespoons into a big glass of water. If you are searching for recipes to make it taste better, try using warm water and adding some lemon, honey, and cinnamon, which is popular as an immunity blend.
You can include it as part of a salad dressing (using it in place of your traditional vinegarettes) or even cook with apple cider vinegar if you wish (although “the mother” might not survive the high heat). Some brands are now creating chewable gummies to make getting your daily dose even easier as well. Just don’t try mixing it with your milky drinks such as coffee and tea. It will curdle the milk and make it taste disgusting.
Can you take it every day?
Yes, as long as you stick to the right dosage (one to two tablespoons daily) and dilute it.
How quickly can you see results?
Some people experience less bloating and better digestion within just a few days of starting, and, if you use it regularly, your blood sugar spikes can reportedly be controlled within a few weeks. Perhaps, unsurprisingly, benefits such as weight loss will take longer, but the drink could help with your gradual transformations, with visible results after a few months.
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What are the potential side effects?
Can apple cider vinegar damage your teeth?
Yes, ACV is highly acidic and can erode tooth enamel over time. To protect your teeth, you should always dilute it with water and drink it through a straw if you can. Rinsing your mouth with water after drinking it can help minimise the risk too.
Who should avoid drinking it?
Apple cider vinegar isn’t for everyone. It should be avoided by anyone who struggles with acid reflux or ulcers, as it can make symptoms worse, and if you have low potassium levels already, it could lower them further to unsafe levels. The vinegar could also interfere with medications for diabetes or blood pressure, so always check with your doctor if you have health conditions before starting to take it.
Can you take too much?
Yes. Drinking more than one to two tablespoons per day could cause nausea, digestive discomfort, or lower potassium levels.
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