Is apple cider good for you to drink

Apple cider vinegar can have some health benefits, such as improving blood sugar or cholesterol levels.

Apple cider vinegar seems to be everywhere these days — from drinks and dressings to gummies. But what is it, why are people buying it, and should you be consuming it? 

Apple cider vinegar is a type of vinegar made from fermented apples. It’s acidic and has a strong taste. You’ll hear claims that it can help with weight loss or even cure cancer. But beware — most of these claims aren’t backed up by good science. And there are some potential risks. 

What are some of the reported health benefits of apple cider vinegar? 

Though not necessarily based on sound science, there are many reported health benefits of apple cider vinegar, including:

• Improving digestion

• Helping with weight loss

• Lowering cholesterol

• Improving blood sugar and diabetes

• Improving acne and other skin conditions

• Treating fungal infections

• Curing cancer

We don't fully understand why apple cider vinegar may provide health benefits. It might be related to its acidity or probiotics (healthy bacteria). Some studies show it can also fight fungus and bacteria.

There’s no evidence that apple cider vinegar can help prevent or treat any type of cancer. And there’s very little scientific evidence to back the other claims relating to apple cider vinegar. 

In some cases, lab studies have shown benefits — meaning not in real people, or only in small numbers of people. These benefits do not translate to science-backed recommendations. In general, the science on apple cider vinegar is weak, and we don’t have large and high-quality human studies. 

In some cases, using apple cider vinegar may even be harmful. Let’s dig into what apple cider vinegar can and can’t do.  

Can apple cider help digestion?

There are claims that apple cider vinegar can help with digestion, such as irritable bowel syndrome (IBS) or bloating. But the science does not add up. In fact, some studies suggest that apple cider vinegar may actually cause gastrointestinal symptoms or worsen gastroparesis. 

Does apple cider vinegar really help people lose weight?

It’s not clear if apple cider vinegar can really help people lose weight. We know that consuming apple cider vinegar may make you feel full, which might help to control your appetite. 

A small, randomized study showed some promising findings about weight loss and apple cider vinegar. People who took 30 mL of liquid apple cider vinegar per day lost more fat around their abdominal organs and had improved cholesterol markers compared to people who did not consume it. We don’t fully understand why, but it may be related to feeling fuller and eating less.

But a larger review of multiple studies did not show clear weight loss benefits. So researchers don’t really know if apple cider vinegar can lead to significant weight loss — or if these possible benefits outweigh the risks. We need bigger and well-designed human studies. 

Does apple cider vinegar help diabetes?

Taking apple cider vinegar might help with insulin and blood glucose (sugar) levels in people with diabetes. There’s some evidence it may help improve insulin sensitivity after a meal and lower blood glucose levels. 

A meta-analysis review showed that apple cider vinegar improved blood glucose levels and cholesterol in people with diabetes. Again, we need larger and well-designed studies to better understand how much apple cider vinegar is helpful, how often to take it, and what the real risks and side effects are.

Is apple cider vinegar good for skin?

You may hear about people using apple cider vinegar directly on their skin. Some use apple cider vinegar for acne or eczema. Others use it for dandruff, warts, or even to treat body odor. 

Here’s the thinking behind this: Acid on the skin helps keep a healthy pH level on the skin, which helps control bacterial growth. Apple cider vinegar may also act as a cleanser with antimicrobial effects on the skin. 

But you want to be careful. There’s no good evidence to support using apple cider vinegar to improve skin health. But there are studies showing that apple cider vinegar does not help with dermatitis and does not improve the balance of bacteria on the skin. 

And there’s a downside: Apple cider vinegar can cause skin irritation. 

Can apple cider vinegar treat a yeast infection?

Studies in labs have shown that apple cider vinegar can fight fungus. But lab results do not necessarily translate into benefits for humans. There’s no scientific evidence that it’s helpful — or even safe — to treat yeast infections in real people. 

And like with skin, apple cider vinegar can cause burning and irritation if you apply it directly to the vulva or vagina. It can also disrupt the normal pH and microbiome of the vagina, leading to yeast infections and other uncomfortable infections, like bacterial vaginosis. 

Is it safe to take apple cider vinegar every day?

There are many ways to add apple cider vinegar to your diet if you want to. And, in small amounts, it’s probably pretty safe for most people. You can drink it mixed in water or tea, put it in salad dressings or smoothies, or chew apple cider vinegar gummies. 

But there’s no guidance for how much is safe for people to consume, what they should take it for, or how it’s best to consume. 

There’s some evidence that tablets or gummies may not be as effective as liquid vinegar. And remember gummies often have added sugar. So they may cause more harm than good — especially if you’re taking them to improve your blood glucose. 

Are there negative side effects of consuming apple cider vinegar?

Yes, like anything, there are some potential downsides. Apple cider vinegar can:

• Burn or irritate the skin

• Damage tooth enamel

• Interact with medications 

• Irritate or burn the esophagus

• Cause nausea

• Lower blood sugar

So be clear on why you’re taking it and what benefit you’re looking for. If you’re not sure, talk with your healthcare provider about taking apple cider vinegar. That way you can make sure to do it safely. 

The bottom line

Apple cider vinegar may have some health benefits, but the research isn’t there to back up most of the health claims you’ll see. There’s some promising research showing it may have benefits for diabetes or high cholesterol. But be careful — it can also cause skin irritation and damage your tooth enamel. Small amounts, drizzled on salad dressing or added to a smoothie, are probably safe. 

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