What Happens to Your Body When You Take Apple Cider Vinegar Every Day

Apple cider vinegar (ACV) is fermented apple juice. Crushed apples are fermented with bacteria and yeast until the juice becomes alcohol, then vinegar. ACV contains vinegar, B vitamins, and vitamin C. It is commonly used in cooking and salad dressing to bring acidity and brightness to dishes.  

Traditional medicine uses ACV to address a plethora of health conditions. Despite limited evidence supporting its use for health, apple cider vinegar has become a popular supplement for managing obesity and diabetes.

1. May Enhance Weight Management and Body Composition Changes

Apple cider vinegar may enhance weight loss with healthy eating and regular exercise. Acids in ACV may slow stomach emptying, making you feel full sooner, so you consume less food.

One 12-week study in young adults observed significant reductions in body weight, body mass index (BMI), waist size, and body fat compared to those taking a placebo. The ACV group lost 13 to 18 pounds after three months, with more pronounced changes among those taking the higher ACV dosage (15 milliliters). Other research also noted weight loss with ACV, but it was less significant at 3.5 pounds after 12 weeks. 

ACV is no magic bullet for weight loss, but it may bolster other weight-loss strategies.

2. May Support Blood Sugar Control

ACV supports blood sugar control in multiple ways. ACV lowers fasting blood sugar and influences post-meal insulin and glucose levels.  

Some of ACV’s blood sugar benefits may be due to its ability to slow stomach emptying. Delayed gastric emptying lowers glucose and insulin responses after meals. 

The nutrition profile of apple cider vinegar also contributes to its blood sugar effects. Acetic acid or vinegar—one of the main components of ACV—boosts fullness after a meal, resulting in reduced food intake. In turn, this helps stabilize blood sugar levels.  

One analysis found that ACV reduced fasting blood sugar levels by nearly 8%. ACV may be more effective at regulating blood sugar in people with higher initial blood glucose levels or among individuals diagnosed with type 2 diabetes. 

3. May Lower Cholesterol

ACV may lower cholesterol and lipid levels. According to one analysis, ACV reduced total cholesterol levels and lowered triglycerides in people with type 2 diabetes who took 15 milliliters (mL) of ACV for eight weeks. 

ACV’s effect on cholesterol may be related to inhibiting enzymes involved in fat storage and production, as well as its ability to promote weight loss.

4. May Improve Digestive Health

Minimal evidence exists to support ACV’s use to reduce acid reflux symptoms.

One study observed fewer symptoms of heartburn and acid reflux when participants chewed an ACV-containing gum after eating. However, it is unclear if the reduction in symptoms was due to ACV or other herbal ingredients in the gum. 

Additional research is warranted.

5. May Increase Antioxidants

Polyphenols, a type of antioxidant, are among the active compounds in ACV. Polyphenols neutralize unstable, harmful molecules (free radicals) in the body that contribute to inflammation and cell damage. Some research suggests that consuming ACV increases antioxidant levels in the body, potentially contributing to reduced cellular damage. 

According to one study, participants who drank 20 mL of ACV daily for eight weeks had lower measures of cell damage (oxidative stress) than those who took a placebo. However, the study was small and short, so whether this effect may translate to long-term health benefits remains unclear.  

6. May Reduce Blood Pressure

High blood pressure (hypertension) can lead to heart disease and stroke. Minor improvements in blood pressure have significant long-term health ramifications. Rat studies show that the acetic acid found in vinegar affects systems regulating blood pressure.  

Limited research exists on apple cider vinegar for blood pressure. According to one analysis, consuming 30 mL of vinegar reduces systolic and diastolic blood pressure. However, the analysis focused on various dietary vinegars like pomegranate and apple. Still, other research observed slight decreases in systolic blood pressure with 20 mL per day of ACV.  

Again, more research is needed.

7. May Boost Skin Health

Topical apple cider vinegar is a popular natural skin treatment for acne and eczema based on the assumption that ACV’s acidity can balance pH levels and fight germs on the skin. Research on ACV for skin health is limited, and its use is not encouraged.

One study observed no improvement in skin hydration or integrity in people with eczema who applied diluted ACV daily for two weeks. Moreover, over 70% of participants experienced mild skin irritation from the vinegar. 

Side Effects and Precautions

For most individuals, apple cider vinegar in small amounts of 2 tablespoons daily, diluted with water, appears safe. ACV is not safe when consumed in large quantities in the long term. 

Potential side effects of apple cider vinegar include:

• Burping
• Gas (flatulence)
• Low blood sugar (hypoglycemia)
• Low potassium levels (hypokalemia)
• Tooth erosion
• Esophageal damage, especially with ACV with an acetic acid concentration greater than 20%

Apple cider vinegar may negatively interact with medications and herbal supplements that lower blood sugar or potassium levels. Exercise caution when taking apple cider vinegar with the following medications and supplements:

• Insulin
• Digoxin
• Antidiabetes drugs
• Diuretics 
• Horsetail
• Licorice
• Stimulant laxatives

There is not enough information to determine if ACV is safe during pregnancy and breastfeeding. 

How to Take ACV

Take apple cider vinegar gummies as directed by the package label. ACV gummies often contain other ingredients, such as added sugar or B vitamins. Not all ACV gummies may be vegan. 

If you take apple cider vinegar, dilute one tablespoon with water to minimize digestive-related side effects. There is no ideal time of day to take ACV. Still, some research indicates that taking it before a meal may have a more beneficial effect on blood sugar levels.  

You may need to take ACV for at least eight weeks to see results. Studies have suggested that blood sugar and cholesterol benefits are pronounced after more than eight weeks of ACV. 

Dosage

There is insufficient evidence to establish an appropriate dose of apple cider vinegar for health benefits.

However, most research uses 1 to 2 tablespoons of ACV daily to achieve health benefits. Moreover, some evidence suggests ACV is more effective at regulating lipid and blood sugar levels with a lower dose of 1 tablespoon daily. 

Dilute ACV with water to minimize any potential side effects. Taking four or more tablespoons of ACV daily may increase side effects like burping and gas.

Summary

Apple cider vinegar’s effects on blood sugar are promising. However, additional research is necessary before recommending apple cider vinegar for other health conditions. Still, ACV is relatively safe.

Try incorporating it into your cooking before you start using apple cider vinegar on its own. You may be able to reap its benefits by incorporating a tablespoon into salad dressing or marinades. At a minimum, using apple cider vinegar in cooking will provide a change of flavor.