Apple Cider Vinegar
A popular vinegar with small effects on blood sugar — and a lot of hype.
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What it is
Apple cider vinegar is fermented apple juice containing acetic acid. It's a heavily marketed wellness product for blood sugar and weight.
How it works
Apple cider vinegar's acetic acid may slightly slow stomach emptying and blunt the blood-sugar rise after a carbohydrate meal. That modest effect is the basis for its blood-sugar and weight marketing, which far outruns the small real benefits.
What it's been studied for
Taken to support blood sugar and, in marketing, weight and digestion.
What the evidence shows
Small studies suggest vinegar with a meal may modestly blunt the blood-sugar spike, and effects on weight are minor at best. The benefits are real but small and widely overstated.
Who should consider it
It's used for blood sugar and, in marketing, weight and digestion. The benefits are real but small and widely overstated, so keep expectations low.
Amounts commonly studied
Studies commonly use around 1-2 tablespoons diluted in water, with or before meals.
How to take it
Studies commonly use 1-2 tablespoons diluted in water, with or before meals. Always dilute it. Capsules and gummies exist but have variable, sometimes unreliable acetic-acid content.
Forms & absorption
Liquid (always dilute) or capsules/gummies of varying, sometimes unreliable, acetic-acid content.
Food sources
Apple cider vinegar itself, used diluted in food and drinks.
Safety & interactions
Undiluted vinegar can erode tooth enamel and irritate the throat and stomach — always dilute. May lower potassium and interact with diabetes or heart medications at high intake.
Myths & what it won't do
Myth: apple cider vinegar is a powerful weight-loss and blood-sugar tool. Reality: any effects are small at best and heavily overstated online. Myth: drinking it straight is fine. Reality: undiluted vinegar can erode tooth enamel and irritate the throat and stomach.
Common questions
- Does it help with weight or blood sugar?
- Diluted vinegar with a meal may modestly blunt the blood-sugar spike; effects on weight are minor at best and widely overstated.
- Is it safe to drink?
- Only diluted — undiluted vinegar can erode tooth enamel and irritate the throat and stomach.
- Liquid or gummies?
- Gummies avoid the acidity but have variable acetic-acid content; if using liquid, always dilute it well.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on Apple Cider Vinegar
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Shishehbor F, Mansoori A, Shirani F. Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials. Diabetes Res Clin Pract. 2017;127:1-9. View study →Note: Pooled small trials showing vinegar with a meal lowered the post-meal rise in blood sugar and insulin.