Apple cider vinegar has racked up millions of views on TikTok. Users are touting benefits that include clearer skin, improved gut health, better hormone management, and the ability to fight off bacteria. But is it just another fad?
These days, those looking for simple health boosters are spoilt for choice. There seems to be an endless line-up of superfoods, immune shots and supplements. But apple cider vinegar stands out from the crowd.
Apple cider vinegar has been a staple in the kitchen and the medicine cabinet for generations. While it may have ancient roots, it's recently experienced a notable revival. Why? Thanks to social media, people are discovering (or rediscovering) the benefits of consuming fruity vinegar on a daily basis.
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Why am I drinking apple cider vinegar?
My health is important to me, which is why I'm a big fan of immune boosters and supplements. It's important to me that the things I put in my body are as natural as possible — and are relatively easy to integrate into my everyday life. Apple cider vinegar ticks all of those boxes.
I also sometimes suffer from a sensitive stomach. Apple cider vinegar is said to have a special effect on the gastrointestinal tract. This was reason enough to incorporate vinegar into my morning routine for four weeks and observe the possible effects.
Apple cider vinegar benefits
Apple cider vinegar is a liquid made by fermenting apples and contains acetic acid as well as vitamins B and C. These, in particular, are said to have several positive effects on our health:
- Due to its antibacterial properties, apple cider vinegar is said to be able to kill germs and bacteria in the body. Studies have found that it can inhibit some bacterial strains, including E. coli, and its use as a disinfectant dates back to Hippocrates (more than 2,000 years ago) for wound cleaning.
- Acetic acid has been linked to improving our metabolism, which keeps all the important defence and regeneration processes in the body ticking over.
- Apple cider vinegar has a slightly alkaline effect and is said to be particularly good for heartburn as it can neutralise stomach acid.
- A 2024 trial found that apple cider vinegar can lower cholesterol levels.
- Vinegar is said to stimulate the production of gastric fluids and, therefore, digestion in general, which can counteract a bloated stomach.
While the list of positive properties of apple cider vinegar is surprisingly long, many of the reported benefits have been anecdotal, and very little research is available.
Are there any negative side effects?
“Many may be tempted to take apple cider vinegar daily because they believe it can help with weight control, blood sugar balance, digestion or to ‘detox,’” explains Dr Memee Ahmed, an aesthetic & regenerative medicine doctor, and founder of SkinCouture. “However, it’s not the miracle social media makes it out to be. In fact, many are taking it incorrectly and potentially causing more harm than good.”
Although apple cider vinegar may have plenty of potential benefits, there are a few negative side effects to watch out for, too.
For instance, there is some evidence that apple cider vinegar can erode tooth enamel due to its acidity. “Repeated acid exposure can wear down enamel over time,” Ahmed says. Try rinsing with water or drinking with a straw.
Apple cider vinegar can also lead to certain digestive issues, including heartburn, indigestion and even nausea. “The main issue is reflux and stomach irritation,” says Ahmed. “It is an acid. It can worsen heartburn, throat irritation and nausea. If you already have reflux or gastritis, it may make symptoms worse.”
There is also some evidence that apple cider vinegar can cause irritation or even burns in the throat.
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How to add apple cider vinegar to your diet
I drank apple cider vinegar every morning on an empty stomach about 15 minutes before breakfast.
Because of the acidity, you should always dilute about two teaspoons of vinegar in 200ml of water. This is not only important for taste but also protects your tooth enamel from the acidity of the vinegar.
The sour taste isn't great, but you quickly get used to the routine.
My verdict
The taste of the apple cider vinegar was definitely a hurdle for me. Nevertheless, I went through with the test, mainly because I noticed its effects after just a few days.
By drinking apple cider vinegar in the morning, I actually had the feeling that my entire body was able to get going more quickly. I felt fit and ready for the day ahead. Usually, my sensitive stomach means that I feel full or even bloated after breakfast, but suddenly, I felt I digested food better and faster.
After four weeks of drinking apple cider vinegar, my bloating was far less frequent.
Tips for drinking apple cider vinegar
Protect your tooth enamel: When drinking vinegar, it can be helpful to use a straw to keep the acid away from your teeth.
Sweeten your drink: Try adding a drop of honey, agave syrup or maple syrup. This helps to soften the sour taste.
Drink a glass of water straight afterwards: This way, the biting sensation in the upper part of your nose won't occur.
Incorporate apple cider vinegar into your food: You can easily add your daily dose of apple cider vinegar to delicious recipes. For example, you can replace the vinegar in any dressing with apple cider vinegar — its fruity flavour makes salads really tasty.
Ahmed also recommends taking only 1 to 2 tablespoons per day, diluting with water and speaking to your doctor.
You can also add a tablespoon of apple cider vinegar to the dough in baked goods, such as bread, rolls or baguettes. The fruity vinegar mimics the taste of sourdough and gives a wonderful light acidity.
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What should you look for when buying apple cider vinegar?
Choosing a good quality apple cider vinegar makes all the difference since some are made from apple scraps or from concentrate, which means you'll miss out on the benefits the whole fruit can bring.
To get the most out of all the nutrients and the good bacteria, make sure your apple cider vinegar is made from whole fruit and that it hasn't been pasteurised or heated. It's also advisable to choose naturally cloudy apple cider vinegar, since no valuable particles have been filtered out of it.
If you want to be on the safe side when it comes to quality, opt for a certified organic product.
This article originally appeared on GLAMOUR (Germany).
