Apple Cider Vinegar
Apple cider vinegar is commonly used for glycemic and weight outcomes. Evidence is mixed and often modest.
Overview
What is Apple Cider Vinegar?
Apple cider vinegar is a vinegar made from crushed apples. It contains acetic acid, probiotics and phytochemicals that help to regulate blood sugar in diabetics and support weight loss.
Dosage
A typical dose of apple cider vinegar is 30 ml daily.
Effect graph
Effect heatmap
SupplementDEX Database
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Database Snapshot
Most apple cider vinegar research is concentrated in a handful of conditions.
- Diabetes accounts for 7 of 17 studies (41%).
- Weight loss accounts for 4 of 17 studies (24%).
- Athletic performance accounts for 1 of 17 studies (6%).
- Sparse coverage remains for Athletic performance, Dental plaque, Gastroparesis.
Safety
Apple cider vinegar is likely safe when used orally.
Topical apple cider vinegar may cause skin irritation.
Frequently Asked Questions
Takeaway
Apple cider vinegar is widely used for many health conditions, but there is limited evidence for most of these uses. The most robust evidence suggests that it can modestly improve insulin sensitivity and possibly reduce body weight.
References
Sources15 references
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SupplementDEX Database · Diabetes
7 references1.SupplementDEX Database: Diabetes — Effects of apple cider vinegar on glycemic control and insulin sensitivity in patients with type 2 diabetes: A GRADE-assessed systematic review and dose-response meta-analysis of controlled clinical trials2025
A meta-analysis of 7 controlled trials found apple cider vinegar significantly lowered fasting blood sugar, HbA1c, and raised insulin in type 2 diabetes patients.
2.SupplementDEX Database: Diabetes — The Effects of Apple Cider Vinegar on Cardiometabolic Risk Factors: A Systematic Review and Meta-analysis of Clinical Trials2023
A meta-analysis of 25 trials (1320 adults) found apple cider vinegar significantly reduced fasting glucose, HbA1c, and total cholesterol, with stronger effects in diabetic patients and at ≥12 weeks for triglycerides.
3.SupplementDEX Database: Diabetes — The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial2023
In 72 type 2 diabetes patients over 8 weeks, 30 mL/day apple cider vinegar plus diet advice lowered fasting glucose, HbA1c, LDL, and cholesterol ratios versus diet alone.
4.SupplementDEX Database: Diabetes — The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials2021
A meta-analysis of 9 trials found apple cider vinegar significantly lowered total cholesterol, fasting glucose, and HbA1c; LDL, HDL, insulin, and HOMA-IR were unchanged overall.
5.SupplementDEX Database: Diabetes — Commercial Vinegar Tablets Do Not Display the Same Physiological Benefits for Managing Postprandial Glucose Concentrations as Liquid Vinegar2020
In 12 healthy young adults, liquid vinegar 1.25 g acetic acid before a meal reduced 60-minute glucose excursion 31% versus placebo, while whole vinegar tablets did not.
6.SupplementDEX Database: Diabetes — The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial2019
In 70 type 2 diabetes patients with dyslipidemia, 20 mL/day apple vinegar for 8 weeks improved fasting glucose and antioxidant capacity (DPPH) versus control, without blood pressure or homocysteine changes.
7.SupplementDEX Database: Diabetes — Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes2004
A crossover study title indicates vinegar improved insulin sensitivity after a high-carbohydrate meal in insulin-resistant and type 2 diabetic subjects; the available abstract contains no outcome data.
SupplementDEX Database · High cholesterol
1 reference8.SupplementDEX Database: High cholesterol — The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial2023
In 72 type 2 diabetes patients over 8 weeks, 30 mL/day apple cider vinegar plus diet advice lowered fasting glucose, HbA1c, LDL, and cholesterol ratios versus diet alone.
SupplementDEX Database · Weight loss
3 references9.SupplementDEX Database: Weight loss — Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study2024
In 120 overweight Lebanese adolescents and young adults over 12 weeks, 5–15 mL/day apple cider vinegar reduced weight, BMI, waist/hip circumference, body fat, glucose, triglycerides, and cholesterol versus placebo.
11.SupplementDEX Database: Weight loss — Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects2009
In obese Japanese adults over 12 weeks, daily beverages with 750–1500 mg acetic acid from vinegar reduced body weight, BMI, visceral fat, and triglycerides versus placebo.
10.Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. See external sourceExternal source
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12.SupplementDEX Database: Athletic performance — The ergogenic activity of cider vinegar: A randomized cross-over, double-blind, clinical trial2020
In 14 athletes, 500 mL apple cider vinegar before endurance exercise performed similarly to a commercial sports drink for glucose, lactate, RER, and heart rate; only ammonia at exhaustion differed.
SupplementDEX Database · Dental plaque
1 reference13.SupplementDEX Database: Dental plaque — Effectiveness of Apple Cider Vinegar and Mechanical Removal on Dental Plaque and Gingival Inflammation of Children With Cerebral Palsy2022
In 50 children with cerebral palsy over 6 months, apple cider vinegar 5% with manual brushing reduced plaque and gingivitis more than brushing alone at months 5–6.
SupplementDEX Database · Gastroparesis
1 reference14.SupplementDEX Database: Gastroparesis — Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study2007
In 10 type 1 diabetes patients with gastroparesis, 30 mL apple cider vinegar daily for 2 weeks slowed gastric emptying further (median GER 27% to 17%), which may worsen glycemic control.
15.SupplementDEX Database: Kidney stones (nephrolithiasis) — Prevalence of kidney stones in China: an ultrasonography based cross-sectional study2017
A Chinese cross-sectional ultrasound study of 9,310 adults found 6.4% had kidney stones; higher tea, legume, and fermented vinegar intake correlated with lower stone risk.