Long before apple cider vinegar became a popular wellness trend, it was used as a cooking ingredient, preservative and home remedy.
Made from fermented apple juice, it’s now available in many forms including liquid, capsules or gummies, and it’s often promoted for having health benefits, ranging from weight loss to heart health.
Acetic acid, the main active compound in apple cider vinegar, may slow digestion and influence how the body processes carbohydrates. While some research suggests it can lower blood sugar after a meal, many other claims remain unproven.
For those who choose to drink apple cider vinegar regularly, experts recommend diluting the liquid with water and limiting use to three times a week to reduce the risk of potential side effects.
To get to the bottom of the many claims, Health Matters turned to three to experts to learn what the science shows, where more research is needed and what to consider before making apple cider vinegar part of your wellness routine.
Meet our panel of experts:
- Dr. Chiti Parikh, integrative medicine practitioner and Executive Director of Integrative Health and Wellbeing at NewYork-Presbyterian/Weill Cornell Medical Center
- Dr. Carolyn Newberry, gastroenterologist and physician nutrition specialist at NewYork-Presbyterian/Weill Cornell Medical Center
- Gabrielle Gambino, clinical nutrition supervisor specializing in heart failure at NewYork-Presbyterian/Weill Cornell Medical Center
Myth 1: Apple Cider Vinegar Helps with Significant Weight Loss
Fact: While some small studies and anecdotal reports suggest apple cider vinegar can impact your appetite or make you feel fuller, research is limited and doesn’t support it as a standalone weight-loss treatment.
Dr. Newberry: There is scant evidence around how apple cider vinegar affects weight loss, however, for more patients, if they feel a benefit from drinking it and do not have medical conditions which would limit its use, it is okay to have.
Dr. Parikh: Apple cider vinegar can help slow down how quickly blood sugar gets absorbed in the stomach, including the carbohydrates we eat. So, if we have it before eating bread or rice, it can help slow down how quickly these foods are broken down.
It may aid in weight loss by increasing feelings of fullness so you’re less likely to overeat. But if you add it to your routine without changing your daily habits, it’s unlikely to result in meaningful, lasting results.
Myth 2: Apple Cider Vinegar Lowers Cholesterol, Blood Pressure and Heart Disease Risk
Fact: Of all the heart-health claims about apple cider vinegar, the most promising research relates to lowering blood sugar. It may slow how quickly the body digests and absorbs carbohydrates, but there isn’t enough evidence to say it lowers cholesterol or blood pressure. If you have heart disease, talk with your doctor before adding it to your routine.
Gabrielle: There is some promising evidence related to apple cider vinegar and glucose control, which is connected to heart health.
Meta-analyses show that regular use of apple cider vinegar, combined with other lifestyle changes, may lower your fasting sugars (measured at a single point in time) and your A1C (the average amount of sugar in your blood over the past three months).
High sugars lead to inflammation in your blood vessels, so we do see many patients with high blood sugar that develop heart disease down the road.
I do caution patients with heart disease to speak to their physician before starting something new because apple cider vinegar could interact with medications you may be taking.
Myth 3: Apple Cider Vinegar Can Improve Your Gut Microbiome
Fact: While apple cider vinegar has been traditionally used for digestive health, more clinical research is needed to fully support its effects on your gut microbiome.
It may also cause stomach irritation or worsen symptoms in people with acid reflux or ulcers.
Dr. Parikh: Apple cider vinegar has antibacterial properties, and its acetic acid can help balance the gut microbiome by reducing harmful bacteria. It may also help with digestion by increasing stomach acidity, which can aid the breakdown of food. However, more research is needed to understand any meaningful benefits.
Dr. Newberry: It is also unclear if apple cider vinegar has positive gut microbiome benefits, though again, it is also likely safe to drink. What we do know is it is beneficial to consume prebiotics, which in general means fiber –like oats, beans, sweet potatoes, broccoli, avocado and pears and may be beneficial to also consume probiotics which would include fermented foods like apple cider vinegar.
But if you drink a shot of apple cider vinegar every day, it won’t negate poor eating habits or poor dietary quality.
Overall, to have a healthy gut microbiome, there’s not a single, quick fix. Dietary patterns and behaviors like eating less processed sugar, sticking to more whole foods, fruits and vegetables, and consuming more fiber contribute to a healthy microbiome.
Myth 4: Drinking Apple Cider Vinegar Straight is More Effective Than Diluting It
Fact: Taking a frequent straight shot of apple cider vinegar can wear away tooth enamel and irritate your throat and stomach over time.
A safer approach is to dilute it with water or incorporate it into foods such as salad dressings, sauces, or pickled vegetables. Taking more doesn’t necessarily increase the benefit.
Dr. Parikh: If you do decide to incorporate it into your routine, I recommend taking it earlier in the day, starting with a teaspoon diluted in a small glass of water before your meal.
Considering Apple Cider Vinegar? Keep These Tips in Mind
“While apple cider vinegar is not a miracle cure, it can be helpful when used appropriately.
As with any remedy, balance is key. Incorporating it into a nutrient-dense diet, while staying mindful of its risks and benefits, can support overall health. However, always approach it with caution and moderation, particularly if you have underlying health conditions or are on medication.”
—Dr. Chiti Parikh
“The purported health benefits of apple cider vinegar are numerous, but in terms of the science behind these claims, it’s pretty minimal.
However, if someone has consulted with their doctor and it’s helping them feel better, it’s low-risk.”
—Dr. Carolyn Newberry
“If you’re really interested in incorporating apple cider vinegar into your daily routine, talk to a doctor before trying anything to make sure it won’t interact with any medications.
As a small start, you can add it to a salad dressing. But if you’re looking to improve your heart health, look at your overall health lifestyle. Try to follow a healthy, Mediterranean diet and eat a lot of fiber, which will also help your blood sugar and cholesterol levels.”
—Gabrielle Gambino
Source: www.nyp.org
