14 Apple Cider Vinegar Benefits That You Must Know

Medically reviewed by G. Liakeas, MD FACT CHECKED

Apple Cider Vinegar is fermented apple juice, where when yeast in apple juice is added it converts the sugar into alcohol and the acetobacter bacteria then converts this alcohol into acetic acid which gives it the sour flavor.

This vinegar is rich in vitamins and antioxidants, hence used for thousands of years for health benefits. Since the acetic acid content is high in vinegar it is not recommended to have it directly as it could erode the enamel of teeth.

It may also be used in salad dressings, cooking, etc., or 1 or 2 tablespoons with water or tea. In this article, let’s discuss the health benefits of consuming Apple Cider Vinegar.

Apple Cider Vinegar Benefits
  • Weight Loss

    ACV is one of the condiments that help people in reducing their weight and give them a sense of being fuller.

    Having 1-2 tablespoons (15ml in one tablespoon) of apple cider vinegar with water or tea in the morning could help in reducing weight by about 1.5kg-2 kg in 10-12 weeks.

    Having it with water before and after your meal will help you in feeling full throughout the day. More on it here.

  • Lower Blood Sugar

    ACV may be recommended for patients who want to control their blood sugar levels.

    Starchy food could cause a surge in blood sugar level, if you have ACV after your meal the acetic acid will help in lowering the blood glucose. Although the effect is not much a little.

  • Boost Skin Health

    Apple Cider Vinegar may help in restoring the pH of the skin. The acetic acid present in vinegar consists of anti-inflammatory properties which help in exfoliating the skin and unclog blocked pores.

    To use ACV on the skin, make a toner of it by diluting equal amounts of water and vinegar in a bowl according to your requirement.

    To use it for a daily purpose, wash your face, put some toner on the cotton and wipe the face with it after it dries use your regular moisturizer.

  • Preserve Food

    The vinegar consists of acetic acid which may help in killing any microorganisms in vegetables and preventing them from spoilage.

    As ACV is made from apples, it has a fruity and refreshing taste and smell, and as it is a natural preservative, most people prefer it to store their food for longer.

  • Salad Dressing

    ACV dressing is healthy and also gives a sour and salty flavor to your salad. You just have to put your salad in a jar and add vinegar and shake it and it’s ready to use.

    You could also add honey if you want or olive oil for more flavor and shake it until it is mixed.

  • Treat Sore Throat

    There are many ways in which you may use ACV to treat your sore throat by having it as a tea by mixing honey and warm water and consuming it or gargling by mixing 1 tablespoon of ACV with some salt and 1 glass of warm water.

    This remedy could be used for years as the acetic acid in the vinegar helps in killing harmful bacteria in the throat and soothes it.

  • Dandruff Treatment

    ACV not only helps in treating dandruff problems but could also smoothen the hair cuticles and reduces frizziness.

    It may kill the fungi that could further cause dandruff and also lowers the pH of the scalp preventing it from itchiness and irritation.

    You may dilute the ACV with water and after washing your hair and conditioning it just pours the diluted vinegar on your hair and keeps it for a few minutes, washes it with cold water.

    You could also massage by adding tea tree oil and ACV and massage it on your scalp for a few minutes and keep it for 10 minutes and then shampoo it. You may perform these remedies once or twice in 2 weeks.

  • Treat Acne

    The alpha-hydroxy acid present in ACV may help in exfoliating the skin by killing bacteria and could also open the pores. The benefits may differ by skin type such as oily, dry, or sensitive.

    Don’t use vinegar directly on the skin as it could lead to skin irritation, dilute the apple cider vinegar with water and wash your face and then with the use of cotton wipe the face with it. Use your daily moisturizer after that to prevent the skin from dryness.

  • Fights Bacteria

    ACV is acidic and has antibacterial and anti fungal properties. Due to the antibacterial property of killing harmful bacteria, kinds of vinegar are used to treat infections, nail fungus, minor skin burns, etc.

    Because of its acid properties, it is not advised to use it on open cuts or wounds, always do proper research before using it on severe skin issues. More info about ACV benefits for tuberculocidal disinfectants is here.

  • Eases Heartburn And Indigestion

    There is not much research about this but ACV may help in acid reflux in the stomach.

    It also helps in maintaining the pH of the stomach, so consuming a small amount of ACV with water is of no harm. For more flavor, you may also add some honey to it.

  • Treat Minor Sunburn

    For minor sunburns, ACV is known as a natural astringent which soothes the pain and helps the skin to heal faster.

    It also helps in reducing the itching and inflammation caused. To use it, you could add some ACV in cold water and soak a towel in it and apply it to the affected area, remove it after 10-12 mins and repeat it a few times for a few days until it helps.

  • Regulate pH Balance In Body

    The pH scales from 0 to 14 with 7 in-between as neutral and a body pH ranges between 7.35 to 7.45.

    It has not been properly researched whether ACV helps in balancing the pH of the body but it is slightly more alkaline than other kinds of vinegar due to calcium, potassium, and magnesium in it which are alkaline nutrients.

    It may be said that people on a more alkaline diet are recommended to consume it to balance the pH. The pH test of the body is mostly done by doing urine tests.

  • Relieves Migraine

    Being rich in potassium ACV could potentially help in relieving Migraine. Sometimes headaches also occur due to improper digestion or imbalance of blood sugar level, it also helps in treating them.

    You may either consume ACV by diluting it with water and honey or mix it with cold water and soak a towel in it and apply it to your forehead, this will give a soothing effect and relief.

  • Prevent Flu

    Studies have shown the possible antibacterial and anti fungal properties of ACV due to acetic acid, polyphenolic compounds (which act as antioxidants), and many nutrients present in it which help in killing harmful bacterias.

How To Use Apple Cider Vinegar?

ACV could be consumed daily in different forms in small quantities as a salad dressing or with water. However, it is recommended to dilute it before consuming it and not have it directly as it may erode the enamel of teeth.

  • For better results in weight loss mix, 1-2 tablespoons of ACV possibly 15-30 ml in one glass of water, and have it after your meals.
  • For other medicinal purposes, have it with 1 glass of water and add honey to it.


As you read this, it means you went through all the points discussed in this article. You may consider consuming ACV while following a diet routine.

Along with the exercises through the course of your diet routine, we have found that ACV could act as a magic drink for your body.

This may further help in supporting your overall diet experience throughout the day and it could also enhance your health.