5 Science-Backed Benefits of Apple Cider Vinegar

Crisp red apples on a pitchblack backdrop


Apple cider vinegar is known for having a range of health benefits, from helping weight loss to boosting the immune system. It has been used for centuries in traditional medicine with some of the earliest records dating back to 400 B.C. when Hippocrates wrote about prescribing a mixture of honey and apple cider vinegar as treatment for various diseases.

The powerful effects of apple cider vinegar are partly thanks to its strong antioxidant and antimicrobial properties, which help the body to defend against a wide variety of common illnesses.

Here are 5 science-backed benefits of apple cider vinegar.

  • It’s high in antioxidants

  • Apple cider vinegar has a super high antioxidant content and strong antioxidant activities. Diets high in antioxidants have been shown to help improve cardiovascular health and reduce blood pressure

    Antioxidants also help to reduce the risk of cancer, inflammation, liver disease and even aging. Research shows that apple cider vinegar may reduce the risk of cognitive diseases like Alzheimer’s too. 

  • It has powerful antimicrobial properties

    Vinegar was traditionally used as a disinfectant thanks to its strong antifungal, antibacterial and antimicrobial properties. A 2018 study found that apple cider vinegar is highly effective against E-coli, Candida albicans and Staphylococcus

    It is often recommended as a natural remedy for candidiasis and can be used topically to help wound healing. In the body, antimicrobial foods like apple cider vinegar also work to support the immune system.

  • It can improve digestion

  • Raw apple cider vinegar is an excellent source of probiotics, helping to boost your gut health. Apple cider vinegar contains lactic acid bacteria which has been shown to strengthen the immune system and protect the body against pathogens.

    Probiotics are also gaining popularity as a form of treatment for common conditions, including digestive issues, allergies and skin problems like eczema and psoriasis. Probiotics can act as a mood regulator and can be used to combat mental illness, including depression, anxiety and chronic stress.

    1. It regulates blood sugar 

    Research has shown that apple cider vinegar is effective at regulating blood sugar. The effects are especially strong in individuals with type 2 diabetes. It may also help to reduce insulin resistance and increase insulin production. 

    The regulation of blood sugar is also useful in other ways, especially for athletes. A 2020 study found that apple cider vinegar is as effective as commercial sports drinks for increasing endurance. 

    When taken before and during exercise, apple cider vinegar can help to increase blood glucose levels and reduce the production of lactate, helping to improve physical performance and reduce fatigue.

  • It supports weight loss 

  • As well as regulating blood glucose, apple cider vinegar has been proven to be effective at increasing weight loss. As little as 30ml of apple cider vinegar per day was found to decrease body weight and BMI when used alongside a restricted calorie diet. It can also help with appetite reduction. This makes it a great choice for supporting healthy weight management.

    Using apple cider vinegar at home

    Whether you’re looking to lose weight, improve your gut health or increase your antioxidant intake, apple cider vinegar is an easy way to give your body a boost. Try using raw apple cider vinegar in your salad dressings, adding it to a smoothie or eating ACV gummies as a healthy treat!