Apple Cider Vinegar (ACV): 10 Science-Backed Health Benefits Explained

The global population is increasingly turning to natural remedies and nutraceutical supplements to improve their health. 

Even amongst scientific studies, more evidence is emerging regarding the potential health benefits these natural products may hold for the human body. 

The international nutraceutical market value has already surpassed $416 billion and is estimated to experience a growth of 8.9% CAGR up to the year 2028. 

While nutraceutical supplements can be helpful, some people prefer to utilize the items they already have at home. 

This is where apple cider vinegar comes into play, an ancient remedy that has been used to treat various ailments for a significant period. 

We look closely at what apple cider vinegar is and how this substance might help to improve the overall well-being of the body. 

What Is Apple Cider Vinegar( ACV)?

For many years, apple cider vinegar has been a popular natural remedy in traditional medicine. In addition to being used as traditional medicine, apple cider vinegar is also a relatively popular cooking ingredient. Many people also use this vinegar when preparing a salad dressing. 

You produce the vinegar through a fermenting process. This process starts with the crushing of apples. The juice made from the crushed apples is then fermented, with the resulting solution being apple cider vinegar. 

Nutritional Information Of Apple Cider Vinegar (ACV)

Apple cider vinegar (ACV) is generally low in nutrients, but there are trace amounts of some vitamins and minerals. However, it is important to note that the nutritional value depends on the specific apple cider vinegar in question. 

In cases where apple cider vinegar is unfiltered and organically produced, it will come with the “mother,” which is a substance inside the liquid that contains a number of good bacteria, as well as enzymes and proteins. These nutrients can significantly improve the overall health benefits that a person can obtain from apple cider vinegar. 

People generally do not turn to apple cider vinegar for its nutritional contents. Instead, acetic acid is the primary chemical that produces the health benefits associated with vinegar. There is up to 6% acetic acid in apple cider vinegar, which is a substance known for producing certain beneficial effects in the human body. 

10 Health Benefits Of Apple Cider Vinegar

There are many claims about apple cider vinegar out there. When it comes to experiencing the benefits for yourself, it is important to avoid relying on myths and general advice, but rather to turn to scientific evidence. 

In this section, we share ten apple cider vinegar benefits that have been proven through scientific research. We take a look at each health benefit separately, allowing you to understand benefits of drinking acv and what drinking apple cider vinegar may do for you. 

1. Helps With Prostate Health

Men need to be concerned with their prostate health, especially as they grow older. Conditions like benign prostatic hyperplasia can put a burden not only on the prostate itself but also on the urinary tract. 

The acetic acid in apple cider vinegar yields anti-inflammatory properties that may assist in reducing inflammatory responses throughout the body – including the prostate and surrounding tissue. 

RELATED: Can Apple Cider Vinegar Help Shrink an Enlarged Prostate?

2. Antibacterial Properties

Various types of vinegar are commonly used to assist in eliminating bacteria and pathogens. This includes apple cider vinegar. 

Studies show that using apple cider vinegar to preserve food can effectively prevent the growth and accumulation of several bacterium species, including E. coli. This means drinking vinegar made from apple cider may kill harmful bacteria, which also contributes to gut health. 

3. Diabetes Management

A popular health benefit of diluted apple cider vinegar is its ability to help with controlling blood sugar levels. Apple cider vinegar is well-known for its ability to assist in the regulation of blood glucose levels in the body. 

This effect is not only useful for simply managing blood sugar levels but can also be an aid in diabetes management. Some have taken a look at this particular effect. 

One study found that apple cider vinegar can assist with improving the body’s insulin sensitivity by up to 34% after consuming a meal that contains a large number of carbohydrates. By improving insulin sensitivity when drinking apple cider vinegar, the risk of diabetes may decline. 

RELATED: Does Apple Cider Vinegar Lower Blood Sugar Levels?

4. Helps With Weight Loss

Many people turn to apple cider vinegar to speed up their weight loss. Fortunately, there is some evidence behind these claims. 

One study found that apple cider vinegar may help to promote a feeling of fullness. In turn, this results in people consuming fewer calories per meal. 

In another study, individuals lost up to 2.6 pounds when introducing apple cider vinegar into their daily diet. 

RELATED: Does Apple Cider Vinegar Help You Lose Weight?

5. Improves Cardiovascular Health

While the evidence is currently limited to animal studies, apple cider vinegar also seems to hold potential protective properties for the heart. 

Studies show that apple cider vinegar may effectively reduce the collection of cholesterol in the blood vessels, which can assist in providing a reduced risk for the development of heart disease. 

The substance may also help by regulating blood pressure. These effects make it good for people with high blood pressure too. 

High blood pressure has been linked to heart attacks and cardiovascular disease. This is also contributed to by the fact that unfiltered apple cider vinegar may help to increase potassium levels in the body. 

6. Male Sexual Health

There are some cases where apple cider vinegar may also be useful for men experiencing sexual health problems, such as erectile dysfunction. This is due to the effects of acetic acid on blood circulation, diabetes management, and weight. 

If any of these three factors are causing sexual problems in a man, then the use of apple cider vinegar may prove useful. 

RELATED: Can Apple Cider Vinegar Improve Erectile Dysfunction?

7. Enhances Skin Health

Research shows that the use of apple cider vinegar may hold potential for people who have certain skin conditions too. In particular, vinegar may be useful in the treatment of a skin condition known as eczema. Additionally, apple cider vinegar may also be a helpful remedy for people who have very dry skin. 

8. Cholesterol Regulation

The acetic acid that is part of apple cider vinegar helps reduce the level of cholesterol in the blood circulatory system. It also seems that vinegar can assist in lowering triglyceride levels. 

The combination of these effects reduces the likelihood of developing heart diseases and suffering a heart attack. 

Blood circulation may also improve when a build-up of cholesterol is effectively removed from the walls of blood vessels. This yields several additional benefits of drinking apple cider vinegar, as blood can then flow more effectively to all areas of the human body. 

9. Antifungal Properties

Apple cider vinegar may be an excellent solution for a wide variety of pathogenic microorganisms – not just bacteria, it seems. By utilizing apple cider vinegar in a homemade solution, you may find that the acetic acid in the liquid helps to treat fungal infections. 

This may include fungi causing an infection on the toenails, or even fungi that seems to be growing inside or outside a building. These fungi can still pose a threat to your health. 

10. Aids In Hair Care

Is it generally well-known that apple cider vinegar produces several benefits for the skin, but many people overlook the fact that the product is great for their hair too. 

Research is a bit limited on this subject, but in one study, the researchers established that hair care products that are too alkaline could cause hair to frizz up and even suffer damage. 

The acidic features of apple cider vinegar can help you effectively counter this particular effect of your regular hair care products. After applying shampoo, you can use apple cider vinegar as a rinse for your hair. 

By using the liquid as a rinse, you may find that your hair feels and looks smoother. There will also be fewer worries about frizzing. 

How To Get Apple Cider Vinegar In Your Diet

Adding apple cider vinegar to your daily diet is usually not a problem since the substance is so versatile. One of the easiest ways to incorporate vinegar into your diet is to make your own homemade salad dressing. 

There are several recipes that you can try out. Our favorite one includes apple cider vinegar, Dijon mustard, shallot, olive oil, pepper, salt, and a little bit of honey. Combine these ingredients and add them to your salads. 

Some recipes call for a small amount of apple cider vinegar. This can be useful if you prefer to use vinegar in your cooking. 

Apart from cooking and salad dressings, you can also simply consume the apple cider vinegar diluted in some water or even a cup of green tea. The ideal daily dose of apple cider vinegar is about 10ml to 30ml. 


Apple cider vinegar is a versatile solution that does not only go well with certain foods, such as salads, but may also hold a number of apple cider vinegar health benefits for the user. 

Just a small amount of this vinegar may help improve blood sugar regulation, lower cholesterol, and even eliminate harmful pathogens from the body. 

It is relatively easy to incorporate apple cider vinegar into your daily diet. This makes the process of utilizing its health benefits significantly easier.

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  1. Ho CW, Lazim AM, Fazry S, Zaki UKHH, Lim SJ. Varieties, production, composition and health benefits of vinegars: A review. Food Chem. 2017.
  2. Östman, E., Granfeldt, Y., Persson, L. et al. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr 59, 983–988 (2005).
  3. Tomoo Kondo, Mikiya Kishi, Takashi Fushimi, Shinobu Ugajin & Takayuki Kaga (2009) Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects, Bioscience, Biotechnology, and Biochemistry, 73:8, 1837-1843.
  4. Fushimi T, Suruga K, Oshima Y, Fukiharu M, Tsukamoto Y, Goda T. Dietary acetic acid reduces serum cholesterol and triacylglycerols in rats fed a cholesterol-rich diet. Br J Nutr. 2006.

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