By Cathy Wong 
Medically reviewed by Arno Kroner, DAOM, LAc 
September 17, 2020

Apple cider vinegar is a liquid produced during the fermentation of apple cider. During this process, the sugar in apples is fermented by yeast and/or bacteria added to the cider, which then turns it into alcohol and, finally, into vinegar.

Like other types of vinegar, the key component in apple cider vinegar is acetic acid. Apple cider vinegar also contains other substances such as lactic, citric, and malic acids, and bacteria.

For centuries, apple cider vinegar has been used as a home remedy to treat many health ailments and as a disinfectant and natural preservative.

Health Benefits

Proponents claim that apple cider vinegar may boost your health in a variety of ways. Science backs up some of these claims.

Blood Sugar

The acetic acid in vinegar appears to block enzymes that help you digest starch, resulting in a smaller blood sugar response after starchy meals such as pasta or bread.

A 2017 review of studies published in Diabetes Research & Clinical Practice suggested that the increased intake of vinegar with meals can decrease fluctuations in insulin and blood sugar after meals.

To incorporate apple cider vinegar in your meals, try adding a splash to salads, marinades, vinaigrettes, and sauces. If you have diabetes or prediabetes, be sure to consult your doctor if you’re considering using amounts larger than those normally found in cooking. Vinegar can interact with diabetes medication, and it shouldn't be used by people with certain health conditions, like gastroparesis.

Weight Loss

Proponents claim that consuming vinegar before or with a meal may have a satiating effect. A 12-week study from Japan reported that people who had consumed up to 30 milliliters (roughly 6 teaspoons) of vinegar per day experienced a modest one-to-two pound reduction in body weight. Body mass index (BMI), waist circumference, triglycerides, and visceral fat were also slightly reduced.2

People tend to consume greater than normal amounts of apple cider vinegar when using it for weight loss purposes, with some even taking it in tablet form.