For years, a certain sour food has made the rounds as a home remedy for everything from blood sugar management to digestion and weight loss. Tip: Some people choose to enjoy it as a single shot or as a supplement, while others choose to mix it into sauces and salad dressings. (Plus, some people even apply it topically to inflammatory skin conditions thanks to its antimicrobial properties.) If you’re still scratching your head, the trendy tonic is none other than apple cider vinegar, also known as ACV. But how effective is it really to deliver the aforementioned benefits? And is it always ideal to consume it before a meal?
Keep reading to learn more about the health benefits of apple cider vinegar, according to a nutritionist and research to date. Plus: pro tips for incorporating the mouthwatering ingredient into your wellness routine.
The relationship between apple cider vinegar and blood sugar control
Some of the potential health benefits of ACV can be attributed to its influence on blood sugar. “Some studies show that eating it before a meal can help improve insulin sensitivity and lower blood sugar levels after eating, especially in people with insulin resistance or type 2 diabetes,” she explains. Amy Shapiro, MS, RDof Real Nutrition in New York City. However, he notes that the evidence shows mixed results.
For example, a Entry 2014 in Nutrition Reviews notes that while several studies demonstrate the benefits of ACV in people with ongoing metabolic problems—including one 2023 randomized clinical trial, where participants with type 2 diabetes improved their blood glucose measures and lipid profile by consuming ACV over eight weeks—others have shown no beneficial effects on metabolism in broader populations. However, a 2021 review of nine studies published in BMC Complementary Medicine and Therapies found promising results across various demographics—including a “significant beneficial effect of ACV consumption” on fasting plasma glucose and lipid levels in healthy participants.
In short, ACV shows the most promise on this front for people with metabolic disorders, while more convincing evidence is needed to make claims for generally healthy people.
Can ACV Help You Lose Weight?
In case you are looking for a natural solution to promote digestion and manage your weight, drinking apple cider vinegar before a meal can help. The effects may vary between individuals, Shapiro says, but it may be worth a (literal) shot.
“Because ACV helps with digestion, consuming it before a meal can lead to less bloating or discomfort after eating,” explains the nutritionist. Not only can this help alleviate tummy troubles, but it can also indirectly support your weight management goals. “ACV may also impact weight management through its ability to improve blood sugar control, which can help reduce post-meal insulin spikes,” he continues. In this case, more stable blood sugar levels can help keep your cravings for high-calorie, less-than-healthy foods at bay, which may aid in your weight loss efforts. (Or, at least, it can help you maintain a balanced diet with fewer curveballs.)
But that’s not the only way ACV can positively impact your weight goals. As Jennifer Martin-Biggers, PhD, MS, RDN, vice president for scientific affairs and education at HUM previously explained, “Apple cider vinegar appears to have [beneficial effects on metabolism] by reducing stomach emptying to feel fuller for longer and increase feelings of fullness.” He added that it can also help slow the digestion of carbohydrates, which will also help prevent blood sugar spikes that can throw your metabolic health (and energy levels) off balance.
Some people may also turn to ACV for weight loss as a way to suppress appetite. While this may work for some anecdotally, Shapiro says the scientific evidence behind this method is limited and inconsistent. (Note: Even if you’re trying to lose weight, it’s important to make sure you’re still eating balanced, nutritious meals on a consistent basis. Severe restriction—which is neither safe nor sustainable—is never the way to go. As we’ve previously covered in our comprehensive guide on how to boost your metabolism, yo-yo dieting and drastically cutting calories can ultimately lead to a slower metabolism and therefore a greater chance of weight gain profitinstead of weight loss.)
Additionally, several studies have investigated the effects of ACV on weight loss. For example, a 2018 study in the Journal of Functional Foods found that ACV intake along with a modest 250-calorie deficit in overweight and obese Japanese participants helped reduce:
- Appetite
- Body weight
- BMI
- Hip circumference
However, it is difficult to assess how much ACV (relative to calorie restriction or both) contributed to these results. More studies are also needed in people of different weight groups.
How to take apple cider vinegar
All things considered, apple cider vinegar isn’t a one-size-fits-all solution to blood sugar management, digestive health, and weight loss. However, that doesn’t mean it’s useless, as it can still complement your wellness regimen—not to mention add some sourness to your palate.
If you’re looking to incorporate ACV into your routine—while ensuring safety and supportive effectiveness—listen to Shapiro’s breakout tips below.
Dilute and dose it appropriately
There can be a lot of positive things about taking ACV—especially if you take it alone. “It’s best to dilute ACV by mixing it with water or another liquid to reduce its acidity,” shares Shapiro. Due to its high acidity, it has the potential to weaken tooth enamel and/or cause stomach discomfort or heartburn.
To avoid these potential pitfalls, Shapiro suggests:
- By choosing high quality, organic and unfiltered ACV
- Stick to 1 to 2 teaspoons per day (starting on the low end and adjusting based on your tolerance) diluted in a liquid
- Rinse your mouth with water after drinking ACV to protect your teeth
- Reduce or stop taking if you experience digestive discomfort
Pay attention to time and consistency
“Some people prefer to consume ACV before meals to help with digestion and blood sugar control,” reiterates Shapiro. Although this method can prove beneficial, it is not a hard and fast rule. “The timing depends on the person, so feel free to experiment,” he continues. As with most healthy habits, consistency over time will yield the best results, and it’s important to avoid expecting miracles after just one try.
Mix it up
While diluted ACV shots are one way to reap the health benefits of the tonic, you’re not limited to them. “If you’re not a fan of drinking ACV with water, consider incorporating it into dressings, marinades, or sauces,” advises Shapiro. Plus, he says mixing it with honey, lemon or herbs can make it more palatable — and therefore easier to include in your diet consistently — by limiting its strong smell and taste.
Suggestion: For another way to get ACV into your diet, consider supplementing with HUM’s Pro ACV Gummies. The vegan gummies contain 100 percent organic ACV with The Mother, as well as probiotics for digestive support and vitamin B12 to support cellular energy production.
Consult a Professional
While the pantry staple may seem innocent enough to enjoy on a daily basis, Shapiro warns that it can interact with certain medications — specifically those for diabetes and heart disease. As such, he advises consulting a health professional before incorporating ACV into your diet if you are dealing with either a health condition or taking medication.
