Nutritionists Reveal the Top Benefits of Apple Cider Vinegar

If you follow health trends on social media, you've likely heard all about the benefits of apple cider vinegar. It's made by fermenting apple cider, which is the juice obtained from pressing apples. Not only does the fermentation process transform the cider into a pungent liquid with a slightly fruity taste, but it’s also thought to add beneficial nutritional features. As a result, apple cider vinegar has earned a robust reputation as a popular health food, particularly for gut and digestive health. So much so that it can be found in products like canned or bottled drinks, powders, and gummy or capsule supplements. But on its own, does apple cider vinegar have any advantages for overall wellness, and is it just as good as other fermented foods? To find out, we asked registered dietitians to share insights on the trendy liquid and how it can realistically impact your health. How Apple Cider Vinegar Is Made The fermentation process required to make apple cider vinegar involves two steps, according to Elizabeth DeRobertis, MS, RD, CDN, CDE, CPT, registered dietitian and director of the nutrition program at Scarsdale Medical Group, White Plains Hospital. First, yeast turns the sugar in apple cider into alcohol, then bacteria turn that alcohol into acetic acid, the main component of vinegar. During the second step, probiotics (i.e., "good" bacteria) begin to grow—but not all apple cider vinegars have these properties, she notes. "Raw, unfiltered apple cider vinegar has good bacteria, [but] filtered or pasteurized apple cider vinegar is heated, which kills off probiotics," says DeRobertis. Apple Cider Vinegar Benefits Before exploring the potential health benefits of apple cider vinegar, it's worth noting that it’s usually consumed in small amounts. That’s because it's commonly used as a flavoring ingredient rather than as a drink itself. (In fact, consuming too much apple cider vinegar at once can irritate the teeth, throat, and stomach, as it’s highly acidic.) With that in mind, apple cider vinegar isn't a magical solution, says DeRobertis. But it may have modest benefits, including: May Improve Cholesterol Levels High cholesterol levels can increase the risk of heart disease, but some foods—including apple cider vinegar—could lend a hand. "Some small studies suggest that apple cider vinegar may modestly improve cholesterol levels," says Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, associate professor, and director of nutrition programs at the University of South Florida. This includes lowering total cholesterol and LDL ("bad") cholesterol and raising HDL ("good") cholesterol. “These benefits are thought to be linked to acetic acid, the main active compound in vinegar, which may help reduce fat production in the liver,” per Wright. The catch? Most of these studies have been small or involved animals, so larger human trials are needed before ACV can be recommended as a cholesterol-lowering treatment, says Wright. Reduce Oxidative Stress "Apple cider vinegar contains antioxidants like polyphenols, particularly from the apples used in its production," says Wright. Polyphenols are plant compounds that help combat oxidative stress (i.e., cell damage) in the body, potentially lowering the risk of chronic diseases such as heart disease and cancer. And while apple cider vinegar isn’t a major source of these antioxidants—especially when compared to fruits and vegetables—it might still provide a small boost, says Wright. May Support Gut Health As apple cider vinegar ferments, it produces "the mother," a cloudy growth that contains probiotics, says Wright. "Probiotics support gut health by helping maintain a balanced microbiome, which is important for digestion, immune function, and mood regulation," she adds. However, since apple cider vinegar is typically consumed in small amounts, it's not considered one of the top fermented foods for gut health, explains Wright. "Other fermented foods like yogurt with live cultures, kefir, sauerkraut, kimchi, and miso contain a much higher and more diverse probiotic content," says Wright. They can also be enjoyed in larger portions, making them more effective in supporting a healthy gut microbiome, she notes. May Control Blood Sugar When you eat carbohydrates (think bread, rice, pasta, or fruit) your body breaks down these foods into sugar, explains DeRobertis. The sugar enters your bloodstream, prompting the pancreas to produce insulin, a hormone that moves sugar out of the blood and into the cells for energy. For some people, particularly those who are insulin-resistant, sugar may remain in the bloodstream longer, potentially causing high blood sugar, says DeRobertis. In these individuals, it's thought that apple cider vinegar may help reduce blood sugar by slowing down digestion or the breakdown of carbs. However, there's currently no solid evidence for this effect, so more research is needed. May Improve Fullness The potential for apple cider vinegar to slow digestion may also help you feel fuller for longer, says DeRobertis. That's because slowing digestion also reduces how quickly sugar enters the blood, thereby stabilizing blood sugar and preventing energy crashes. Additionally, there's some evidence that acetic acid—which is found in vinegar, including apple cider vinegar—can stimulate a hormone that promotes fullness, but more studies are needed on this, says DeRobertis. How to Use Apple Cider Vinegar As mentioned, apple cider vinegar is highly acidic, so it can "irritate the throat, erode tooth enamel, and upset the stomach if taken straight," says Wright. Thus, the vinegar should always be diluted in other ingredients or used in recipes for a tastier experience.