Does Apple Cider Vinegar Have Legit Health Benefits?

It may help manage your cholesterol.

Some people claim that apple cider vinegar can help lower your cholesterol-and they may be on to something, says Sonya Angelone, RD, a spokeswoman for the Academy of Nutrition and Dietetics. Although, again, the evidence is kind of scant.

One animal study published in The British Journal of Nutrition found that rats that had acetic acid, the main component of vinegar, in their diets lowered their LDL (bad) cholesterol and raised their HDL (good) cholesterol. But yeah, this was a rat study, so it's tough to say if the same applies to people just yet.

Apple cider vinegar probably won't help with weight loss.

Despite all the claims that ACV is a magical elixir for dropping pounds, there's zero good evidence to back it up. And apple cider vinegar pills are no better for weight loss (and are kind of shady, tbh).

ACV could help boost digestion.

Acid helps break down food, so apple cider vinegar may help people with lower stomach acid levels digest, says Angelone. Someone with low stomach acid will feel like the food stays in their stomachs longer or they feel bloated after eating, she says. One possible solution: Add a tablespoon of apple cider vinegar to a glass of water and drink with your meal.

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It could help manage blood sugar levels.

Some research shows that vinegars (not just ACV) may help lower blood sugar (a.k.a. glucose) in people with diabetes. This may be because it improves insulin sensitivity, so cells take up glucose more efficiently and it doesnt linger in the blood stream, says Angelone. But, she adds, this isnt license to overdo it on carbs if you have blood sugar problems. That's because your overall diet is way more important and should include very limited simple sugars, she says. Its also worth pointing out that this was a super-small study, so the findings should be taken with a grain of salt.

Julie Upton, RD, co-founder of nutrition website Appetite for Health , also notes that you should check with your doctor before hopping on the ACV train if youre taking drugs to control blood sugar or to help with any heart problems; the acids in apple cider vinegar can interact with some medications.

Don't count on it to cure your sore throat.

Some people claim ACV can help combat a sore throat, but this one is a little less direct. Apple cider vinegar has good bacteria that are thought to enhance the immune system and help with allergies, says Ayesha Cheema, MD, a primary care physician at Mercy Medical Center in Baltimore. So, if youre prone to getting seasonal sore throats, this might help-although probably not as well as following good hand hygiene and taking allergy medication as prescribed by your doctor.

Also, ACV is really acidic and can cause a burning feeling in your throat, says Upton. Ditto if you tend to struggle with gastroesophageal reflux disease (GERD), she says. A sore throat can be a symptom of GERD and regularly downing ACV could make it worse.

It might reduce your risk of heart disease.

Triglycerides are a type of fat found in your blood that can increase your risk of heart disease. And acetic acid, the active ingredient in apple cider vinegar, may help lower those triglycerides levels, according to a Bioscience, Biotechnology, and Biochemistry study.

It could keep your skin and hair looking gorgeous.

Its antibacterial properties make apple cider vinegar helpful at fighting acne -although definitely dilute it before applying it to your skin. ACV can also be used as a hair rinse to boost shine since it clears away built up product and flattens the hair cuticle. It can even help with your scalps pH balance and combat dandruff, says Dr. Cheema.

Still, apple cider vinegar nutrition is pretty minimal.

People consume apple cider vinegar many different ways: mixing it into salad dressing, throwing a tablespoon or ounce into a drink, chugging it straight up...No matter which you choose, heres what youre getting per tablespoon serving :

Calories: 3
Fat: 0 g
Carbohydrates: 0.14 g
Protein: 0 g
Sugar: 0.06 g
Sodium: 1 mg
Fiber: 0 g

Clearly, there's not a ton to it, nutrition-wise-mostly a bunch of zeroes.

The benefits might not be unique to apple cider vinegar.

ACVs potential benefits are more likely due to the fact that its fermented and less about the actual product, says Upton. You could expect similar health benefits from any type of fermented fruit, she says.

Its also hard to say that ACV is actually all that different from other types of vinegar, says Angelone. The benefit of ACV is from the acetic acid, the primary acid which is found in a variety of vinegars and kombucha, she says, noting that several studies (like the above-mentioned cholesterol study) focus on acetic acid, not specifically ACV.

So, theoretically, you could get a lot of those benefits from other vinegars.

Apple cider vinegar can be used in many ways.

If you can stand the taste of it, you can just down a tablespoonful or shot and go about your day. Or, stir it into eight ounces of water to dilute.

You can also use ACV to make healthy salad dressings, Upton points out. Here's a dressing recipe to try :

Heat a cup of apple cider, two tablespoons of cider vinegar, and a teaspoon of Dijon mustard in a saucepan.
Stir until well-combined, then let simmer until liquid is reduced to about a half-cup.
Toss over prepared veggies and eat.

You can drink apple cider vinegar every day, but youll want to be smart about it.

Apple cider vinegar is acidic, and high quantities can be a lot for your stomach to take. Thats why its best to limit yourself to about a tablespoon or so a day, says Dr. Cheema. Keep in mind that its not magic and doesnt reverse diseases, so dont swallow spoonfuls, she says. Not only that, having a lot of ACV over time can cause some side effects, like damage to your tooth enamel and heartburn.

The bottom line: Most people don't have a problem adding apple cider vinegar to their diet. Just be aware that some of the benefits are overstated. If you like the taste of ACV, it doesn't bother your stomach, and your doctor gives you the okay, then go for it in moderation.