I’ve got apple cider vinegar on the brain. You might, too, if you’ve watched Netflix’s latest series, Apple Cider Vinegar.
Apple cider vinegar has gained a lot of clout in the wellness and home spaces — some of which is earned, some not. It’s not a cure-all hack to fix illnesses or control your high blood pressure. That said, it’s not snake oil either; there are some real benefits that shouldn’t be discounted. Many people use apple cider vinegar as a home remedy for heartburn during pregnancy or tea to ease a sore throat. There are benefits beyond cleaning your kitchen, cooking or trapping fruit flies in your home. That said, some of the hype it’s gotten online has muddied the waters for what apple cider vinegar can really do for your health.
I like to think of apple cider vinegar as a tool to supplement your wellness journey, not solve all your problems. Let’s explore the areas where its health benefits may have been exaggerated.
It doesn’t cure cancer
If you have watched Apple Cider Vinegar on Netflix, you probably know where I’m going with this. But apple cider vinegar will not cure or prevent cancer cells — no matter what influencers may say on the internet.
Unlike other kinds of vinegar, apple cider vinegar reduces acidity in the body, which is why some say it can help treat cancer, which was once said to have been caused by high acidity. This belief isn’t entirely unfounded: One study did find that cancer cells were more aggressive in an acidic environment. However, the majority of the research around apple cider vinegar and cancer uses tissue samples or animal studies. We don’t know if it’s the acidity or something else.
Even if the theory stands that making the body less acidic would prevent cancer, the body has its own process for maintaining pH. More research is needed to determine if there is any tangible evidence that apple cider vinegar can treat cancer. But in the meantime, we know it’s not a replacement for medication and treatments doctors recommend.
It’s not a miracle worker for weight loss
One of the most popular reasons people use apple cider vinegar for their wellness is for weight management. There have been animal and human studies on apple cider vinegar and its acetic acid for weight loss. A 2009 trial of 175 people is the most quoted study about vinegar and weight loss. For three months, participants drank a drink with zero, one or two tablespoons of vinegar each day. At the end of the three months, those who consumed the vinegar lost between 2 and 4 pounds and had lower triglyceride levels than the placebo group. While this study may suggest some connection between vinegar and weight loss, the small sample size and short period aren’t enough to draw any direct conclusions. A different study suggests that the acetic acid in apple cider vinegar promotes feelings of fullness.
Yes, there’s more research suggesting that apple cider vinegar can help you lose weight, and it might have a moderate effect. However, we can’t tease out the other facets of health and weight loss (like a calorie-deficient diet) from apple cider vinegar’s effects. It won’t hurt you to add it to your diet, but it’s important to remember that it isn’t a replacement for a healthy diet and the recommended 150 minutes of moderate aerobic activity each week.
Read more: Trimming Down? Avoid These 6 Weight Loss Mindsets for Better Results
It won’t make your high blood pressure go away
There are claims that apple cider vinegar can lower blood pressure by dilating the blood vessels. In theory, this makes sense. Hypertension (high blood pressure) occurs when the force of your blood pushing against your blood vessels is consistently too high, and your heart has to work harder to pump blood. Prolonged stress on the heart can lead to heart attack or stroke. It would be great if drinking apple cider vinegar could drop your blood pressure to the normal range (less than 120/80) to avoid lifestyle changes like exercising, lowering your sodium levels and quitting smoking. But does it really work that way?
Unfortunately, there’s just not enough research to support this claim. The studies we have are older and are limited to animals. A 2022 systematic review of research points to some effects of vinegar on blood pressure, though it doesn’t specifically examine apple cider vinegar.
“There is still not enough research to be able to confidently say that ACV can be used to lower blood pressure, but incorporating appropriate and healthy amounts of it into a balanced diet can provide other metabolic benefits,” says Lon Ben-Asher, MS, RD, LD/N, at Pritikin Longevity Center.
It won’t control your blood sugar
Some research suggests that apple cider vinegar may lower glucose levels in those with type 2 diabetes. However, we don’t know if it only helps drop glucose levels after certain foods. For example, one study measured blood sugar levels after eating orange juice and a bagel with apple cider vinegar and found there to be a drop. But who knows if that would work after a bowl of spaghetti or a steak.
Even assuming apple cider vinegar has this effect across the board after ingestion, it’s not a magic ticket to lowering comprehensive blood sugar levels. It certainly doesn’t mean it can replace medications or cure diabetes.
Read more: Blood Sugar: Here’s How to Measure It and Tell if Your Level Is Healthy
It will detox your body
Cleansing diets are becoming more and more popular, among them is apple cider vinegar as a way to flush toxins from the body. A lot of people swear by them. But that’s the issue: the hype behind apple cider vinegar as a detox is all anecdotal. Ben-Asher explains that the research doesn’t support this claim.
Apple cider vinegar won’t flush out all the toxins in your body, nor does it need to. Your kidneys and liver are central to the body’s natural detoxification process.
“The best way to “detox” your body is through a nutrient-dense diet, plenty of hydration, healthy sleep and regular exercise,” Ben-Asher says. It’s best to talk to your healthcare provider or registered dietitian to boost your health.
Read more: Your Body Doesn’t Need a Detox — Here’s What You Should Do Instead
Too long; didn’t read?
There’s nothing wrong with using apple cider vinegar to supplement your wellness, but it’s just that, a supplementation. For some of the claims, research points to the potential health benefits, like killing harmful bacteria and potentially helping you maintain healthy blood sugar and cholesterol levels. But no matter how promising the research seems, it’s not enough to draw the sweeping cure-all conclusions you may see online.
Things are never going to be as simple as drinking apple cider vinegar.
A shot of apple cider vinegar each day will not take the effort out of staying healthy. A balanced diet and the recommended 150 minutes of moderate exercise are still the basis of healthy habits we all must follow. Remember, it will never replace doctor visits or medical treatments.
One more thing: Apple cider vinegar is safe, and recommended at a dosage of around one to two teaspoons before or with a meal. However, there are still a few side effects you should take into account before you start drinking it.
- It can degrade your tooth enamel, so it’s best to dilute it.
- It may contribute to hypokalemia (low potassium levels), so if you’re already taking medications that can lower potassium levels, talk to your doctor.
- It can lead to throat ulcers if consumed in excess without diluting it.
- It can cause nausea or vomiting in some people.
