Last updated: October 2026
Apple cider vinegar (ACV) is fermented apple juice, and its active part is acetic acid. Small trials suggest a tablespoon diluted with a starchy meal can slightly lower the blood sugar rise afterwards. Weight loss and cholesterol effects are small and uncertain, and the gut, skin and “detox” claims are unproven. Always dilute it, never drink it neat.
Below: what the evidence shows claim by claim, what happened to the famous 2024 weight loss study, the TikTok trends, gummies vs liquid, how to take it safely and who should avoid it.
The short version: ACV is a food, not a medicine. In the UK it has no authorised health claims: claims for weight, digestion, skin and “detox” have all been assessed and rejected. If you enjoy it, a tablespoon in a big glass of water with a meal is a low-risk habit for most adults. Neat shots and handfuls of gummies are not.
What is apple cider vinegar?
Yeast turns the sugar in apple juice into alcohol (cider), then bacteria turn the alcohol into acetic acid. In one trial, 15ml of vinegar provided 750mg of acetic acid, about 5%.
Unfiltered ACV is sold “with the mother”: the cloudy strands of yeast and bacteria left from fermentation. We found no human trials testing the mother itself. For live cultures with real research behind them, see our guide to probiotics.
On the Great Britain nutrition and health claims register, every claim submitted for apple cider vinegar is non-authorised, including “helps control and normalise body weight”, “helps improve digestion”, “helps maintain healthy skin” and “detox” style claims about eliminating toxins. So a UK seller shouldn’t promise any of them.
Apple cider vinegar benefits: evidence by claim
| Claim | What the research shows | Our verdict |
|---|---|---|
| Lower blood sugar after a meal | Several small, short crossover trials show a smaller glucose rise after a starchy meal | Real but modest |
| Long-term blood sugar in type 2 diabetes | Pooled small trials show lower fasting glucose and HbA1c, but the studies vary a lot in quality | Promising, not a treatment |
| Weight loss | Average loss of around 1kg in pooled trials; one headline study was retracted | Small at best |
| Appetite control | Feeling fuller seems largely down to nausea | Not a good reason |
| Cholesterol | Small drop in total cholesterol; no effect on LDL or HDL | Very low certainty |
| Digestion and bloating | No good human trials; the GB digestion claim was rejected | Unproven |
| Acid reflux | No good human trials; it’s an acid | Unproven, may worsen it |
| Skin (eczema, spots, moles) | Diluted soaks didn’t help eczema and irritated most users; chemical burns reported | Myth, can harm |
| Hair and scalp | No clinical trials we could find | Unproven |
| “Detox” | GB claim rejected; your liver and kidneys do this job | Myth |
Does apple cider vinegar lower blood sugar?
This is the best-supported claim. In a Swedish study of 12 healthy volunteers, vinegar taken with white bread lowered the blood sugar and insulin rise in the first 45 minutes, and the more acetic acid, the bigger the effect. Another small study found vinegar improved the insulin response to a high-carbohydrate meal in people with insulin resistance or type 2 diabetes. A 2017 meta-analysis of trials like these agreed.
A 2026 umbrella review of ten meta-analyses put the average effect at about 0.8mmol/L lower glucose after meals, with fasting glucose about 0.5mmol/L lower and HbA1c about 0.7 percentage points lower. Many of the trials were small and short, so treat these as hints rather than proof.
Part of the effect seems to come from vinegar slowing how fast your stomach empties, which can be a problem for some people (see who should be careful). Fibre has more evidence behind it: see high fibre foods. Also read tired after eating and sugar cravings.
ACV is not a diabetes treatment.
Does apple cider vinegar help you lose weight?
Only a little, if at all. The most cited trial, from Japan in 2009, gave adults with obesity a drink containing 15ml or 30ml of vinegar, or a placebo, every day for 12 weeks. Weight, body fat, waist size and triglycerides were lower in both vinegar groups than with placebo. It was run by a vinegar manufacturer’s research institute, which is worth bearing in mind.
A 2026 umbrella review of meta-analyses found vinegar was linked to about 1kg more weight loss on average, with no clear effect on BMI or waist size. Sleep and stress are better places to start: see sleep and weight loss, cortisol belly and menopause weight gain.
What happened to the 2024 Lebanese ACV study?
In March 2024, a trial of 120 young people in Lebanon reported that 5 to 15ml of ACV a day for 12 weeks cut weight, blood sugar and cholesterol.
In September 2025 BMJ Nutrition, Prevention and Health retracted it with the authors’ agreement, after concerns about the statistics, implausible values and no trial registration. The journal could not replicate the authors’ analyses, found multiple errors, and said the data showed patterns inconsistent with random allocation. The authors said the errors were honest mistakes.
A 2025 meta-analysis of ten ACV weight trials (789 people) included it, so treat earlier reviews with caution.
On appetite: a small UK study found vinegar did reduce how much people ate, but mainly because it made them feel sick.
Does ACV lower cholesterol?
A 2021 meta-analysis of nine trials found ACV lowered total cholesterol by about 0.16mmol/L, a small change, with no effect on LDL (“bad”) or HDL (“good”) cholesterol. The 2026 umbrella review rated the cholesterol evidence as very low certainty.
Digestion, bloating and acid reflux
We found no good human trials showing it eases bloating or improves digestion, and the GB register rejected claims that it helps digestion or bowel movements.
For reflux, the theory that “low stomach acid” causes heartburn and extra acid fixes it isn’t backed by trials. The NHS advises avoiding food and drink that trigger your symptoms, and for many people an acidic drink is one of them. See acid reflux at night for what does help.
For better-evidenced habits, see how to improve gut health, supplements for digestion ranked by evidence and magnesium and bloating. See a GP if bloating is persistent, or comes with weight loss, blood in your poo or a change in bowel habit.
Skin and hair myths
Dabbing ACV on spots, moles or eczema is risky. In a US study, soaking forearms in 0.5% ACV for two weeks did nothing for the skin barrier in people with eczema, and about 73% of all participants had mild irritation. Doctors have reported chemical burns from applying vinegar to skin, including after an online “remove your own mole” method. Never try to remove a mole yourself: get any changing mole checked by a GP.
We found no clinical trials of ACV hair rinses, and the GB skin claim was rejected. See instead dry skin and collagen supplements.
TikTok trends: what’s hype
- ACV shots before meals: a grain of truth for blood sugar, but neat shots are hardest on teeth and throat. Diluted with the meal does the same job.
- Morning shot on an empty stomach “to burn fat”: no evidence timing burns fat.
- ACV gummies “for weight loss”: no trials of gummies for weight, and they rarely state the acetic acid dose (more below).
- ACV with lemon, honey, cinnamon or baking soda: no added benefit shown.
- “Detox” drinks: a marketing word, not a health effect.
Same pattern as lettuce water, sea moss and “nature’s Ozempic” berberine: small studies, big claims.
ACV gummies vs liquid
| Liquid ACV (diluted) | ACV gummies | |
|---|---|---|
| Acetic acid dose | About 750mg per 15ml tablespoon (at 5%) | Usually lists ACV powder in mg; acetic acid rarely stated |
| Used in trials? | Yes, 15 to 30ml a day | No good trials of gummies |
| Sugar | Negligible | Often added sugar or sweeteners: check “of which sugars” |
| Teeth | Acidic: dilute, use a straw, rinse | Sticky, and often sugary |
| Cost per dose | Low | Usually higher |
Quality is a concern. When US researchers tested eight ACV tablet products after a reported throat injury, they found big differences in tablet size, acidity and acid content, inaccurate labels, and doubt over whether some contained ACV at all. Gummies look like sweets, so keep them away from children.
How to take apple cider vinegar safely
How to take it safely
- Always dilute it. Start with 1 to 2 teaspoons in a large glass of water. Trials have used up to 15 to 30ml (1 to 2 tablespoons) a day, well diluted.
- Have it with a meal, ideally a starchy one, rather than on an empty stomach.
- Drink through a straw and rinse your mouth with plain water afterwards.
- Never drink it neat and don’t sip it slowly through the day.
- Avoid ACV tablets, which can stick in the throat.
- Stop if you get heartburn, nausea, throat pain or tooth sensitivity.
Why the fuss about teeth? In a lab study, enamel samples left in vinegar lost minerals, with some vinegars removing about a fifth of the minerals from the outer layer within hours. Saliva protects real teeth, but neat shots and sipping give acid the most contact time.
Best time of day? No evidence favours morning or night. With your main starchy meal makes most sense; avoid it near bedtime if you get reflux.
Who should be careful with apple cider vinegar
- People on diabetes medicines. The NHS says low blood sugar is common with insulin and can happen with medicines like gliclazide and glimepiride. Talk to your diabetes team first.
- People with gastroparesis (slow stomach emptying), often linked to diabetes. In a small trial of people with type 1 diabetes and gastroparesis, 30ml of ACV slowed stomach emptying further, which the researchers said could make blood sugar harder to control.
- People taking digoxin or water tablets (diuretics). The NHS says potassium levels that are too high or too low can affect how digoxin works, and lists diuretics such as furosemide as medicines that interact with it. A case report linked drinking large amounts of cider vinegar to low potassium and bone thinning. Ask your pharmacist first.
- People with reflux, heartburn or stomach ulcers, as an acidic drink can make symptoms worse.
- People with sensitive teeth or enamel wear.
- Pregnancy, breastfeeding and children: vinegar in food is fine, but there’s no safety research on ACV shots or supplements, so skip them.
The verdict
ACV is a cheap, low-risk condiment with one modest, real effect: a smaller blood sugar rise after a starchy meal. The weight loss evidence is small, the most famous recent trial was retracted, and the gut, skin and detox claims don’t stand up. If you like it, use it in dressings or a well-diluted drink with meals.
Nothing replaces fibre, regular meals, movement and sleep. If tiredness is the real issue, start with sleep. Our Magnesium Glycinate Sleep Complex is a calming evening drink with magnesium bisglycinate, L-theanine and chamomile; magnesium contributes to a reduction of tiredness and fatigue and to normal psychological function. It isn’t for weight or blood sugar.
FAQs
Is it safe to drink apple cider vinegar every day?
For most healthy adults, 1 to 2 teaspoons (up to a tablespoon or two) diluted in a large glass of water with a meal is low risk. Never drink it neat. Check with a pharmacist first if you take diabetes medicines, digoxin or water tablets.
Does apple cider vinegar help you lose weight?
Only slightly. Pooled trials suggest about 1kg more weight loss on average, and the widely shared 2024 Lebanese trial was retracted in 2025. It has no authorised weight claim in the UK.
When is the best time to drink apple cider vinegar?
With or just before a starchy meal, well diluted. There’s no evidence that a morning shot on an empty stomach works better, and it’s more likely to make you feel sick.
Are apple cider vinegar gummies as good as the liquid?
There’s no good evidence for gummies. They rarely state how much acetic acid they contain, often add sugar or sweeteners, and cost more per dose than diluted liquid ACV.
Can apple cider vinegar damage your teeth?
Yes. It’s acidic and can wear tooth enamel, especially taken neat or sipped often. Dilute it, drink it through a straw and rinse your mouth with water afterwards.
Does apple cider vinegar help acid reflux or bloating?
There are no good trials showing it helps either, and the UK digestion claim was rejected. As an acid, it can make reflux worse in some people.
Is apple cider vinegar with the mother better?
The mother is the cloudy yeast and bacteria left from fermentation. We found no human trials showing it adds a benefit beyond the acetic acid.
Sources
- Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register (apple cider vinegar entries: non-authorised).
- Retraction notice, BMJ Nutrition, Prevention and Health, 2025. PMID 41789013; original article PMID 38966098.
- Shahmohammadi F, et al. Vinegar consumption and health: an umbrella review of meta-analyses of randomized controlled trials. Food Sci Nutr, 2026. PMID 42110393.
- Castagna A, et al. Apple cider vinegar intake and body composition: systematic review and meta-analysis. Nutrients, 2025. PMID 41010525.
- Hadi A, et al. Apple cider vinegar, lipid profiles and glycaemic parameters: meta-analysis. BMC Complement Med Ther, 2021. PMID 34187442.
- Shishehbor F, et al. Vinegar and postprandial glucose and insulin: meta-analysis. Diabetes Res Clin Pract, 2017. PMID 28292654.
- Östman E, et al. Vinegar supplementation lowers glucose and insulin responses after a bread meal. Eur J Clin Nutr, 2005. PMID 16015276.
- Johnston CS, et al. Vinegar improves insulin sensitivity to a high-carbohydrate meal. Diabetes Care, 2004. PMID 14694010.
- Kondo T, et al. Vinegar intake and body weight in obese Japanese subjects. Biosci Biotechnol Biochem, 2009. PMID 19661687.
- Darzi J, et al. Tolerability of vinegar, appetite and food intake. Int J Obes, 2014. PMID 23979220.
- Hlebowicz J, et al. Apple cider vinegar and delayed gastric emptying in type 1 diabetes. BMC Gastroenterol, 2007. PMID 18093343.
- Hill LL, et al. Esophageal injury by apple cider vinegar tablets and evaluation of products. J Am Diet Assoc, 2005. PMID 15983536.
- Willershausen I, et al. Dental erosion caused by vinegar varieties (in vitro). Clin Lab, 2014. PMID 24839821.
- Lhotta K, et al. Hypokalaemia in a patient ingesting large amounts of cider vinegar. Nephron, 1998. PMID 9736833.
- Luu LA, et al. Apple cider vinegar soaks for atopic dermatitis. Pediatr Dermatol, 2019. PMID 31328306; Feldstein S, et al. Chemical burn from vinegar. J Clin Aesthet Dermatol, 2015. PMID 26155328.
- NHS. Low blood sugar (hypoglycaemia); Common questions about digoxin; Heartburn and acid reflux; Gastroparesis.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex. We don’t make or sell apple cider vinegar products.
