According to WebMDapple cider vinegar shares some of the same nutrients as apple juice, such as B vitamins and antioxidants called polyphenols.

Healthline reports that apple cider vinegar can be incorporated into salad dressings or diluted with water for drinking. Typical dosages range from 1–2 teaspoons (5–10 ml) to 1–2 tablespoons (15–30 ml) per day, mixed with water. Starting with smaller amounts and avoiding excessive use is advisable to prevent side effects like tooth enamel erosion.

Research highlights that this practice may have health advantages. Below are five potential benefits supported by scientific evidence.

1. Can help kill harmful bacteria

Apple cider vinegar’s antimicrobial properties can aid in eliminating harmful pathogens, including specific bacteria strains. Research confirms that vinegar can inhibit bacteria such as E. coli, helping to prevent food spoilage.

Historically, vinegar has been used for cleaning, disinfecting, and treating conditions such as nail fungus, lice, warts, and ear infections.

2. May help lower blood sugar levels and manage diabetes

One significant use of apple cider vinegar is in managing type 2 diabetes, characterized by high blood sugar levels due to insulin resistance or inadequate insulin production. A 2019 clinical trial showed that consuming apple cider vinegar had positive effects on the glycemic index and oxidative stress in people with diabetes. Additionally, a 2021 review outlined potential benefits of apple cider vinegar for blood sugar control.

Some studies indicate that apple cider vinegar can help regulate blood sugar even in non-diabetic individuals.

However, experts recommend using caution and stress that apple cider vinegar should not replace medical treatment without consulting a healthcare professional.

3. May aid weight loss

Research suggests that apple cider vinegar may support weight loss by promoting a feeling of fullness. A review of studies found that participants who consumed apple cider vinegar with meals felt less hungry for up to two hours and were less likely to snack in the following hours.

A 2024 randomized controlled trial reported significant reductions in weight, body fat, waist and hip circumference, BMI, and blood sugar levels among participants who consumed apple cider vinegar daily for 12 weeks.

Nevertheless, larger-scale research is necessary to confirm these findings.

4. May improve heart health

Some studies propose that apple cider vinegar could support heart health by improving cholesterol and triglyceride levels. For instance, a 2020 review indicated that apple cider vinegar might benefit total cholesterol, high-density lipoprotein, and low-density lipoprotein levels.

Another 2021 review also noted potential heart health benefits, though both of the studies highlighted the need for more extensive studies to reach definitive conclusions.

5. May boost skin health

Apple cider vinegar is sometimes used as a remedy for conditions such as dry skin and eczema. The natural pH of the skin is slightly acidic, and apple cider vinegar may help balance it, contributing to a stronger protective barrier.

However, evidence on this benefit is mixed. Some research cautions that apple cider vinegar may irritate the skin, particularly for those with sensitive skin or eczema. Consulting a doctor before trying new topical treatments is essential, and undiluted vinegar should never be applied directly to the skin due to the risk of burns.