How Apple Cider Vinegar Impacts Your Body Daily: Benefits, Risks, and What You Should Know

Apple cider vinegar (ACV) has become a household name in the wellness community, touted for its supposed ability to promote weight loss, manage blood sugar, and improve digestion. From influencers on social media to health experts, people have been singing its praises, claiming that drinking it daily can do wonders for your body. But is this fermented apple juice really as miraculous as some make it out to be? Let’s take a closer look at what happens when you incorporate apple cider vinegar into your daily routine.

We sat down with registered dietitian nutritionist, Jillian Thompson, to unpack the pros and cons of drinking ACV every day. “It’s important to understand that while apple cider vinegar has potential health benefits, it’s not a cure-all,” she says. “It can be a helpful addition to a healthy lifestyle, but it should never replace medical treatments or healthy eating habits.”

What Exactly Is Apple Cider Vinegar?

Apple cider vinegar is made through a two-step fermentation process. It starts with crushed apples, which are fermented with yeast to convert their sugars into alcohol. Then, bacteria are added to convert the alcohol into acetic acid, the key compound that gives apple cider vinegar its pungent taste and supposed health benefits.

You have two choices when purchasing ACV: filtered and pasteurized or raw and unfiltered. The raw, unfiltered version contains “the mother”, which is a cloudy, sediment-like substance believed to be responsible for many of its purported health benefits. The “mother” contains healthy bacteria and yeast, along with polyphenols, which are antioxidants that may help reduce inflammation and cellular damage.

The Health Benefits of Taking Apple Cider Vinegar Every Day

While the research is still ongoing, some studies have shown that incorporating apple cider vinegar into your daily routine could offer several health benefits. Here’s a breakdown of the top reasons people are adding ACV shots to their diets:

1. May Support Weight Loss and Body Composition Changes

While ACV isn’t a magic bullet for weight loss, it may help you shed a few pounds when combined with healthy eating and regular exercise. “Apple cider vinegar can slow gastric emptying, meaning it can make you feel fuller for longer,” explains Jillian Thompson, a registered dietitian. “This may help reduce your overall calorie intake during meals.”

In one study, participants who drank ACV daily for 12 weeks experienced a significant reduction in body weight, body mass index (BMI), waist size, and body fat. Those who consumed higher doses of ACV (around 15 milliliters) lost 13 to 18 pounds over the three-month period. While it may not lead to dramatic weight loss, ACV can certainly complement other weight loss strategies.

2. Supports Blood Sugar Control

ACV has been shown to support blood sugar regulation, which is especially important for people with type 2 diabetes. It helps lower fasting blood sugar and improves insulin sensitivity, making it easier for the body to manage glucose levels.

“ACV can slow the absorption of glucose from meals, which can help keep blood sugar levels from spiking,” Thompson explains. Studies suggest that ACV can lower fasting blood sugar levels by nearly 8% in some individuals. It may also help reduce insulin levels after meals, preventing sudden spikes.

Real-Life Example:

Take Marie, a type 2 diabetes patient who started drinking ACV daily. “I was able to lower my A1C levels and noticed fewer fluctuations in my blood sugar throughout the day,” she shares. “It didn’t replace my insulin, but it really seemed to help me feel more balanced.”

3. May Lower Cholesterol and Improve Heart Health

Apple cider vinegar may also help lower cholesterol and improve lipid profiles. One study showed that ACV reduced total cholesterol and triglyceride levels in people with type 2 diabetes. Additionally, ACV may help raise HDL (“good”) cholesterol, improving overall heart health.

According to research, the effects of ACV on cholesterol levels might be linked to its ability to promote weight loss and inhibit enzymes that contribute to fat production.

4. Boosts Digestive Health

Although there is limited evidence supporting the idea that ACV can treat acid reflux, some people report improvements in digestive health when using it. “There are anecdotal reports that ACV helps with digestion, especially when taken before meals,” says Thompson. “It may help reduce bloating and discomfort by improving stomach acid balance.”

One study found that people who chewed ACV-containing gum experienced fewer heartburn symptoms. However, the effectiveness of ACV for digestive issues remains a subject of debate, and more research is needed in this area.

5. Increases Antioxidants and Reduces Cell Damage

Apple cider vinegar contains antioxidants called polyphenols, which help neutralize harmful molecules called free radicals. Free radicals contribute to inflammation and cell damage, so consuming antioxidants is vital for maintaining health.

Some studies suggest that regular ACV consumption increases antioxidant levels in the body, helping to reduce oxidative stress and potentially protecting cells from damage. One study found that people who drank 20 mL of ACV daily for eight weeks had reduced levels of oxidative stress compared to those who didn’t.

6. May Lower Blood Pressure

High blood pressure is a serious health condition that can lead to heart disease and stroke. Some animal studies suggest that acetic acid, the primary component of ACV, may help regulate blood pressure by affecting the systems that control blood vessel function.

While the research is limited, a small study found that consuming 30 mL of ACV daily helped reduce both systolic and diastolic blood pressure. For those with high blood pressure, incorporating ACV into your routine may offer modest benefits.

7. Potential Skin Benefits

Topically, ACV is often used as a natural remedy for acne and eczema. The idea is that the acidity of ACV helps balance skin pH and fight bacteria on the skin’s surface. However, ACV’s efficacy for skin health is still under investigation.

In one study, participants who applied diluted ACV to their skin for two weeks saw no significant improvements in skin hydration or integrity. In fact, more than 70% of participants experienced mild irritation. As Thompson warns, ACV can be harsh on sensitive skin, and a patch test is always a good idea before applying it topically.

Side Effects and Precautions

While ACV is generally safe when consumed in small amounts, it’s essential to be mindful of potential side effects, especially with excessive use. Here are a few to keep in mind:

Tooth enamel erosion – Due to its acidity, ACV can erode the enamel on your teeth over time. Diluting ACV with water or juice can minimize this risk.
Esophageal damage – Undiluted ACV can cause burns or irritation to the esophagus and throat.
Low blood sugar (hypoglycemia) – If you already take medication for diabetes, ACV can enhance its effects, leading to dangerously low blood sugar levels.
Digestive issues – Overconsumption of ACV may lead to gas, bloating, or nausea in some individuals.

As always, consult with your healthcare provider before adding ACV to your routine, especially if you are pregnant, breastfeeding, or taking medications.

How to Take Apple Cider Vinegar Safely

If you decide to try ACV for its potential health benefits, Jillian Thompson recommends diluting 1-2 tablespoons of ACV in 6-8 ounces of water before meals to help manage blood sugar levels and promote digestion. You can also incorporate ACV into your diet by using it in salad dressings, marinades, or even as a natural preservative in food.

For those who find the taste too strong, ACV gummies are available as an alternative, though they may contain added sugars or other ingredients.

Is Apple Cider Vinegar the Miracle You’ve Been Waiting For?

While apple cider vinegar has shown potential benefits for weight loss, blood sugar control, cholesterol management, and more, it’s important to understand that it is not a quick fix. The key to ACV’s effectiveness lies in combining it with a healthy diet, regular exercise, and consistent habits.

If you’re looking for a simple addition to your wellness routine, apple cider vinegar might be a worthwhile experiment—just be sure to use it safely and with moderation. As Thompson wisely advises, “No single food or supplement will change your health overnight. It’s the cumulative effect of a balanced lifestyle that leads to lasting results.“