Apple cider vinegar (ACV) is a fermented condiment made from apple juice. It is often used in salad dressings and marinades to add a strong, acidic flavor. ACV has been historically used for its antibacterial and healing properties.
ACV shots typically contain 1-2 tablespoons of ACV diluted with fruit juice or water. They are considered a simple, convenient way to incorporate ACV into a wellness routine.
ACV is a source of antioxidants like flavonoids, gallic acid, ferulic acid, caffeic acid, and catechins. It also contains many vitamins and minerals, including beta-carotene, vitamin E, and vitamin C.
What the research says: Acetic acid bacteria, which are involved in the fermentation process of ACV, increase antioxidant activity. They convert the alcohol to acetic acid, which contributes to ACV’s anti-inflammatory properties.
Apple cider vinegar might help stabilize blood sugar.
What the research says: Consuming ACV regularly might reduce fasting blood sugar levels in people who experience overweight or obesity. Multiple studies found the most significant results after several months of consistent use, especially in people with type 2 diabetes.
ACV has been found to help stabilize blood sugar levels in people without specific conditions. It might also help lower HbA1C—a key marker of long-term blood sugar control.
ACV might reduce cravings caused by continual blood sugar changes. Blood sugar levels can drop quickly after they spike, triggering cravings for simple carbohydrates (like sweet processed foods) to help balance the energy crash.
What the research says: ACV contains acetic acid, which has been shown to delay gastric emptying (food moving from the stomach to the lower intestine) and slow sugar absorption. This can lead to more stable blood sugars.
ACV might help improve total cholesterol and lower triglycerides (certain types of fat). This can support cholesterol management.
What the research says: One study found these effects were more significant in people with type 2 diabetes. The most notable improvements occurred after a daily dosage of 15 milligrams of ACV for over eight weeks.
Polycystic ovary syndrome (PCOS) is a hormonal condition that affects the female reproductive organs. It can affect body weight and blood sugar regulation. PCOS is commonly associated with obesity and insulin resistance.
What the research says: In one study, people with PCOS consumed 15 milligrams of ACV daily for 90 days or more. Results revealed improved ovarian function and insulin sensitivity. More research is needed to confirm these findings.
Research is limited, but vinegar might affect blood pressure. These findings suggest vinegar might be a useful complementary therapy for treating hypertension (high blood pressure).
What the research says: One research review that included participants with type 2 diabetes mellitus, obesity, and high lipid levels showed reductions in systolic blood pressure (SBP) and diastolic blood pressure (DBP) with dosages of 30 milligrams of vinegar.
Fermented foods, such as raw, unfiltered apple cider vinegar, may contain beneficial bacteria that support immunity and gut health, as well as reduce inflammation.
Raw, unfiltered ACV contains the “mother,” which consists of antioxidants and beneficial bacteria that settle during fermentation. However, compared to other fermented foods such as yogurt, ACV is not a significant source of probiotics.
ACV shots are convenient and affordable to make at home. Combine 1-2 tablespoons of ACV with fruit juice or water—typically enough liquid to fill a shot glass or a small glass. You can add a bit of honey or maple syrup to balance the acidity with natural sweeteners.
To enhance flavor and potential benefits, you can add herbs and spices:
- Fresh, finely ground ginger has anti-inflammatory, soothing properties that can ease a sore throat.
- Cinnamon adds a natural sweetness and may also help balance blood sugars.
- A pinch of turmeric with a dash of pepper can provide anti-inflammatory benefits.
Apple cider vinegar is made from apple juice and involves a two-stage fermentation process. The first stage converts sugars to ethanol (an alcohol) by adding yeast. The second stage converts the alcohol into acetic acid, giving the vinegar its strong flavor.
ACV has traditionally been combined with honey to heal and treat infections. Its antimicrobial properties make it useful as a household cleaner and a natural remedy for minor wounds. It’s also commonly used in dressings and marinades due to its acidity.
Daily consumption of an ACV shot (up to 30 milligrams of ACV) is typically safe.
Here are some possible risks of apple cider vinegar:
- ACV might be problematic for people with gastroesophageal reflux disease (GERD). It can slow gastric emptying, which can exacerbate symptoms like bloating and belching.
- ACV can contribute to blood sugar fluctuations in people who are insulin-dependent or have gastroparesis.
- Excessive daily consumption of ACV (i.e., doses higher than 30 milligrams) may erode your tooth enamel.
Check with your healthcare provider for any possible apple cider risks related your health status or medications.
