Apple Cider Vinegar: Evidence, Benefits, & How to Make Your Own

Amie Butler
Aug 30
3 min read

Apple cider vinegar (ACV) has been valued for centuries, traditionally used in preserving, cooking and as a home remedy. More recently, it has gained attention within nutrition research for its potential effects on blood sugar control, weight management, and its antimicrobial properties. While ACV is not a cure-all, there is credible evidence to support some of its health benefits, making it a useful addition to the diet when used safely.

What the research tells us

Blood sugar balance

Several clinical studies demonstrate that vinegar taken with meals can help reduce the rise in blood glucose and insulin following carbohydrate-rich foods. For individuals with type 2 diabetes, vinegar has been shown to improve insulin sensitivity. This effect is thought to be due to acetic acid slowing gastric emptying and influencing carbohydrate metabolism.

Weight management

Randomised controlled trials indicate that regular consumption of vinegar can contribute to modest reductions in body weight, BMI and visceral fat. These are incremental benefits, best viewed as supportive when combined with balanced nutrition and physical activity, rather than as a stand-alone strategy.

Cardiovascular health

Systematic reviews suggest vinegar may improve some cardiometabolic markers, such as cholesterol and post-meal insulin response. While findings are not entirely consistent, there is a growing body of evidence that points to potential cardiovascular benefits.

Antimicrobial properties

Acetic acid, the main active component in ACV, has proven antimicrobial activity. In clinical and laboratory settings, dilute acetic acid has been shown to inhibit bacteria and disrupt biofilms, which is why it has occasionally been used in wound care. However, this evidence does not extend to the internal use of ACV as an “antibiotic replacement.” For infections, medical treatment remains essential.

Using ACV safely

Dilute before drinking – 1–2 teaspoons (5–10 ml) diluted in a large glass of water with meals is a typical functional dose.
Protect dental health – acetic acid can erode tooth enamel if taken neat. Always dilute, rinse the mouth with water afterwards, and avoid brushing teeth immediately or use a straw.
Prefer food-based uses – incorporating ACV into dressings, marinades or pickles is both safe and practical. I love to add ACV into salad dressings with olive oil.

Homemade apple cider vinegar

Making ACV at home is straightforward and can be a sustainable way to use apple scraps.

Ingredients (for 1 litre jar):

Peelings and cores from 6–8 unwaxed apples
1 tbsp sugar (used as fermentation fuel)
Filtered water
1 litre wide-neck glass jar
Muslin or clean tea towel + elastic band

Method:

Place apple scraps into the jar and cover with water mixed with sugar. Ensure apples are submerged by 2–3 cm.
Cover with muslin and secure. Leave at room temperature (20–24 °C), stirring daily.
After 5–10 days the mixture will smell lightly alcoholic (cider stage). Strain out the solids.
Return the liquid to the jar. Optionally add 2–4 tbsp raw ACV to introduce beneficial bacteria. Cover again.
Leave for 3–6 weeks, stirring weekly. The liquid will gradually take on a sharp, vinegar aroma and flavour.
Once it tastes ready, bottle in sterilised glass. ACV is naturally self-preserving if the pH is below 4.

References

Arjmandfard, D., et al. (2025) ‘Apple cider vinegar and type 2 diabetes: A systematic review and dose–response meta-analysis’, Frontiers in Nutrition, 12, p. 1479983.

Behl, T., et al. (2009) ‘Apple cider vinegar tablets and oesophageal injury: a case report’, Journal of Primary Health Care, 1(1), pp. 76–78.

Gedalia, I., Brand, N., Tuval, M. and Shapira, L. (1991) ‘Dental enamel softening with a commercial vinegar’, American Journal of Dentistry, 4(5), pp. 223–226.

Halstead, F.D., Rauf, M., Moiemen, N.S., Bamford, A., Wearn, C.M. and Thomas, D.W. (2015) ‘The antibacterial activity of acetic acid against biofilm-producing pathogens of relevance to burns patients’, PLOS ONE, 10(9), p. e0136190.

Johnston, C.S., Kim, C.M. and Buller, A.J. (2004) ‘Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes’, Diabetes Care, 27(1), pp. 281–282.

Kondo, T., Kishi, M., Fushimi, T., Ugajin, S. and Kaga, T. (2009) ‘Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects’, Bioscience, Biotechnology, and Biochemistry, 73(8), pp. 1837–1843.

Lhotta, K., Höfle, G., Gasser, R. and Finkenstedt, G. (1998) ‘Hypokalaemia, hyperreninaemia and osteoporosis in a patient ingesting large amounts of cider vinegar’, Nephron, 80(2), pp. 242–243.

Nagoba, B.S., Selkar, S.P., Wadher, B.J. and Gandhi, R.C. (2013) ‘Acetic acid treatment of pseudomonal wound infections – A review’, Journal of Infection and Public Health, 6(6), pp. 410–415.

Shishehgar, F., et al. (2024) ‘The effect of apple cider vinegar supplementation on weight management among overweight or obese individuals: A randomised controlled trial’, Clinical Nutrition ESPEN, 61, pp. 382–389.

Sohouli, M.H., et al. (2022) ‘The effect of vinegar consumption on glycaemic indices, lipid profiles and body weight: A systematic review and meta-analysis of clinical trials’, International Journal of Obesity, 46(8), pp. 1413–1424.