5 Powerful Health Benefits of Apple Cider Vinegar

Written by Ryan Raman, MHSC, RD 

Apple cider vinegar is a popular beverage made from fermented apple cider.  

Although it’s been around for thousands of years, apple cider vinegar has become incredibly popular in recent years for its powerful health-promoting properties. 

Here are 5 powerful health benefits of apple cider vinegar. 

1. It’s packed with healthy nutrients

Apple cider vinegar is packed with nutrients that are great for your health. 

It contains healthy acids like citric acid, succinic acid, and lactic acid, and acetic acid. These acids give apple cider vinegar its smell, taste and are responsible for some health benefits.  

Also, apple cider vinegar contains nutrients called antioxidants that help fight inflammation and may lower your risk of chronic diseases like heart disease, diabetes, and cancers (1, 2). 

Lastly, organic unfiltered apple cider vinegar contains a substance called “the mother,” which has proteins and friendly bacteria, which give the vinegar a murky appearance. 

Some experts believe that “mother” is responsible for most of its health benefits. 

Summary Apple cider vinegar is packed with many healthy nutrients, acids, and antioxidants. Organic unfiltered apple cider vinegar also contains a substance called “the mother” that some experts believe is responsible for its health benefits.  

2. May reduce your blood sugar levels 

If you’re looking to keep your blood sugar in check, apple cider vinegar may help.  

That’s because research shows it may help the body use insulin better, which is the hormone that moves sugar out of your blood and into your cells so it can be used (3, 4, 5). 

In fact, one study found that vinegar reduced blood sugar by 31% after a high-carb meal (6). 

Summary Apple cider vinegar may keep your blood sugar levels in check because it may help your body use insulin better.  

3. May help you lose weight

Apple cider vinegar has properties that may help you lose weight.  

For starters, it may help curb your appetite, so you feel fuller for longer with less food (7, 8). 

In fact, one study found that just drinking two tablespoons of apple cider vinegar daily for 12-weeks helped people lose nearly 2 kgs — without dieting or doing any extra exercise (9). 

Summary Studies show apple cider vinegar may help you lose weight by curbing your appetite.  

4. May lower your cholesterol levels 

Cholesterol is a fat-like substance that can clog your arteries and affect your blood flow.  

When there’s too much cholesterol in your blood, it can raise your risk of a heart attack.  

Surprisingly, studies have found that apple cider vinegar can help keep your blood cholesterol levels low and significantly reduce your risk of heart disease (10, 11, 12). 

Summary Apple cider may help reduce your cholesterol levels and improve blood flow. 

5. May help improve your complexion

Not only is apple cider vinegar great for your insides, but it’s great for your skin.  

That’s because apple cider vinegar contains compounds like citric acid, succinic acid, and lactic acid, and acetic acid, which have been shown to kill bacteria that cause acne (13). 

If it’s applied onto the skin, research has found that apple cider vinegar compounds may help treat acne scars, improved skin texture, and helped fade pigmentation (14, 15, 16). 

Summary When applied to your skin; apple cider vinegar may help fight acne and improve your complexion.