Claims about the healing properties of apple cider vinegar (ACV) range from the intriguing (it can help your hair and skincare regimen) to the outlandish (it can cure cancer).
With so much noise around this seemingly inoffensive store-cupboard stalwart, how do we get to the truth? Is this product, made with fermented apples, yeast and sugar, the solution for achieving great health and wellbeing, or should we most definitely not believe the hype? Find out in our guide below.
- The health benefits of ACV
- Are claims too good to be true?
- Potential health risks of ACV
- How to use ACV
- FAQs
The seven health benefits of ACV
It can have an effect on:
1. Blood sugar regulation and diabetes
A study from 2025 suggests that ACV could be beneficial for controlling blood glucose in people with Type 2 diabetes. But Eli Brecher, a registered associate nutritionist (ANutr), cautions that the effect found in such research is moderate.
She says, “smaller studies have reported that one to two tablespoons of apple cider vinegar can lower your blood sugar after meals. But it’s important to keep in mind that it really can’t replace diabetes medications or a healthy lifestyle.”
In the non-diabetic population, regulating blood sugar is equally important as it helps with responses to food, and with digestion. “The acetic acid in apple cider vinegar may slow down carbohydrate digestion, leading to a more gradual rise in blood sugar,’ says Jennifer Walpole, a registered nutritional therapist specialising in women’s health. Regulating the body’s insulin responses and avoiding sudden blood sugar spikes and crashes, can in the short term prevent lethargy and cravings, and in the long term may help prevent the onset of Type 2 diabetes.
2. Heart health
Coronary heart disease is, according to the British Heart Foundation, the most common cause of heart attack and the single biggest killer of women and men globally. High cholesterol, high blood pressure and Type 2 diabetes are major risk factors for the development of heart disease and research indicates that ACV could help prevent it.
A study in 2021, analysing the results of a range of clinical trials which investigated the effect of ACV on lipid profiles and glycemic indicators, showed that ACV consumption significantly decreased lipid levels, another risk factor for several cardiovascular diseases.
3. Gut health
ACV supports digestive enzyme function, aiding nutrient absorption, explains Walpole: “However, while its acidity might contribute to gut health, it can also trigger heartburn in those prone to acid reflux.”
Brecher notes that probiotics are another way ACV can support gut health. As ACV is fermented, if purchased in its raw, unfiltered state (stating that it is with “the mother” on the label), this means it contains some probiotics (healthy bacteria) which can help support the gut – but this can only happen in conjunction with, and not instead of, a balanced diet.
Walpole advises that there are plenty of natural ways to achieve the same goals as ACV, minus the potential drawbacks. “Several foods, including rocket, cruciferous vegetables [broccoli, cauliflower] are known to stimulate digestive enzyme production.”
4. Skin health
According to Abbas Kanani, a superintendent pharmacist with Chemist Click, “apple cider vinegar contains polyphenols, an antioxidant which can help protect cells from damage by free radicals. It also offers antibacterial and antifungal properties for the skin.”
Dr Ross Perry, a GP and the medical director of Cosmedics skin clinics has some practical tips for including ACV in a skincare regime: “Apple cider vinegar can be used as a toner, to clarify and refresh the skin. Simply add a tablespoon to 400 ml of water and use a cotton pad to cleanse.”
There are, according to Dr Perry, a number of other skin benefits of ACV: “It can work as an exfoliator as besides acetic acid, it contains malic acid and this benefits those with acne-prone skin as it gently exfoliates, helps to unclog pores and eliminate bacteria. By decreasing the production of melanin, malic acid in apple cider vinegar also helps with hyperpigmentation.”
ACV can also help to ease the symptoms of sunburn. Simply add to a bath and soak for 15 mins or saturate a flannel and apply directly onto skin.
Using diluted ACV topically is said to help those with skin conditions such as eczema, dermatitis, psoriasis or acne – however organisations including The National Ezcema Association only state that it ‘possibly’ may help. And some studies indicate that it could in fact cause the skin to become irritated.
5. Hair health
With its antibacterial, anti-fungal and anti-inflammatory properties, ACV can, however, help improve hair and scalp health.
Hair expert Nicole Petty at Milk + Blush, says diluted ACV can be used as an effective home treatment. “It can help treat dandruff or itchy/dry scalps due to its antimicrobial and anti-inflammatory properties that target yeast and dead skin cells.”
“Its acidity means that, when rinsed through hair, it works as a clarifying shampoo, restoring the natural PH balance of the hair and removing build-up – the accumulation of products and oils on your hair and scalp – making your hair products work more effectively.”
Petty suggests using ACV once weekly, she says:
- “Start by shampooing and conditioning your hair
- Mix two to four spoonfuls of apple cider vinegar with one cup of water pouring over your head
- Gently massaging [it] onto your scalp
- Leave for a few minutes (no longer than five)
- Thoroughly rinse with cold water to seal the hair cuticle
While it can be used on any hair type, apple cider vinegar is particularly beneficial for curly or dyed hair”.
6. Anti-microbial properties
Hippocrates, father of medicine, documented using vinegar to clean wounds over 2000 years ago and ACV does indeed have antibacterial and anti-microbial properties. The acids contained within help kill pathogens, including dangerous strains of bacteria like E.Coli.
A 2014 study found that acetic acid was able to block the growth of mycobacteria – a strain responsible for diseases including tuberculosis and leprosy.
7. Weight loss
One of the most seductive claims about ACV is that when taken regularly it aids weight loss. Some studies suggest this is because vinegar promotes feelings of fullness. One study from 2022 noted that when ingested alongside solid food, participants experienced appetite suppression for two hours after the meal and didn’t snack for the next three and 24 hours.
A randomised clinical trial conducted in 2024 showed participants who took daily doses of ACV at 15ml per tablespoon for 12 weeks experienced 6 to 8 kg reduction in weight and improvement in everything from body fat ratio and BMI to cholesterol levels and lipids in the blood.
However, a 2025 letter raised concerns about the reliability of the findings from said clinical trial. It questioned the testing methods used, including the skewed BMI distribution of the participants and absence of detailed information on their diet and exercise.
Brecher says: “While research has shown that apple cider vinegar might have benefits for supporting weight loss, more research is needed to prove this.
“One study showed that a tablespoon of apple cider vinegar twice a day helped some people who were already following a reduced-calorie diet to lose a few extra pounds, but the study was small and short-term. There is no proof that the vinegar ‘sped up metabolism’, as many like to claim. The weight loss could be due to the placebo effect or that it made people feel nauseous.”
Are the AVC health claims too good to be true?
Jodie Relf, a registered dietician and spokesperson for MyOva, says that when it comes to the major health benefits of ACV, the jury is still out. She says: “The research around apple cider vinegar is very questionable. There have been lots of studies on mice and very small groups of individuals. There isn’t any advice that’s robust enough for us to make recommendations on the use of apple cider vinegar for anything really, for weight loss, blood glucose levels or for reducing hypercholesterolemia.”
What if you have already started using ACV? “You don’t have to stop using it, but don’t use it thinking that it’s going to be some miracle cure to losing weight or reducing your blood glucose levels. There just isn’t the evidence to validate that kind of recommendation.”
Potential health risks of ACV
Experts warn that taking ACV isn’t risk-free. These are some of the potential health risks:
1. Tooth enamel erosion
Leading cosmetic dentist and the president elect of the British Academy of Cosmetic Dentistry, Dr Sam Jethwa, of Bespoke Smile warns that regular consumption will ruin your smile and may be detrimental to oral health, especially if you do not have good oral health practices in place.
“Apple cider vinegar is extremely acidic, having a pH level of around 3. Acids can attack the enamel – the hard outer layer which protects the teeth – and lead to erosion. This can cause pain, sensitivity and discolouration.
“If you do take apple cider vinegar orally, immediately rinse your mouth out with water,” he says. “After this, wait at least 30 minutes before you brush with a fluoride toothpaste, as this will prevent damage to the enamel and reduce acidity in the mouth.”
2. May affect medications
Brecher warns that vinegar can affect medications like insulin, diuretics and laxatives. Consult your doctor before adding new remedies or supplements to your diet, she advises.
3. Digestive issues
Kanani says large or undiluted doses of ACV can cause nausea, acid reflux or indigestion.
4. Overestimating its effects
Walpole also has reservations: “Relying on apple cider vinegar as a quick fix for blood sugar control isn’t ideal. Sustainable weight loss and healthy blood sugar management require a holistic approach, including a balanced diet, regular exercise and mindful eating habits.”
How to use ACV
However our experts agree that ACV can be safely incorporated into your diet – if you follow a few simple rules:
- Dilute it properly: Mix 1-2 tablespoons of AVC with at least 250ml of water before drinking. Never consume it neat due to its acidity.
- Take it with food: Dr Jethwa recommends consuming ACV with your main meal to reduce acid exposure on your teeth, and using a straw.
- Add it to food instead: Jennifer Walpole suggests using ACV in a salad dressing with ingredients like rocket and olive oil.
- Don’t overdo it: Stick to no more than 1–2 tablespoons per day. Too much can irritate your digestive system.
- Avoid ACV gummies (for now): There’s no strong evidence that they offer the same health benefits as liquid vinegar.
Should you try the ACV diet?
Bini Suresh, BDA spokesperson and lead dietitian at Cleveland Clinic, says there is no robust clinical evidence supporting this diet as a sustainable or effective weight loss approach. “Any weight changes observed in studies are small and often not clinically significant, for example 1-2 kg over three months, and ACV can cause gastrointestinal upset,” she says.
“You can incorporate diluted ACV as part of a balanced diet, but the ACV diet in isolation is not a recommended or evidence-backed method for sustained weight loss,” Suresh concludes.
FAQs
1. How much apple cider vinegar should you consume per day to lose weight?
Studies suggest that around 1–2 tablespoons (15–30ml) of ACV per day, diluted in water and taken before meals, may offer modest benefits.
Suresh suggests starting with 1 tablespoon diluted in at least 250ml of water, once a day before meals, before gradually increasing this to a maximum of 2 tablespoons per day if tolerated.
2. Which is better for weight loss: lemon water or apple cider vinegar?
From a weight loss perspective, neither lemon water or ACV is a magic bullet, says Suresh. “Lemon water is hydrating, low calorie and may help increase fluid intake, which supports satiety and digestion,” she explains. “It contains vitamin C and antioxidants, but no direct fat-burning properties have been established in clinical trials.”
However ACV, specifically the acetic acid it contains, has shown some modest effects for weight loss in small studies. “If you’re choosing between the two, ACV has a slightly stronger evidence base, but the impact is modest and should be seen as a complementary to a calorie aware, nutrient-rich diet rather than a standalone solution,” Suresh concludes.
3. Is it better to take apple cider vinegar tablets or liquid?
Liquid ACV is better studied and more predictable in its effect than tablets, Suresh says. It is absorbed more consistently and starts affecting digestion as soon as it hits the stomach. Meanwhile, a Journal of the American Dietetic Association analysis found that ACV tablets vary widely in acetic content.