Apple cider vinegar’s health benefits—and why experts urge caution

Apple cider vinegar has become a well-known health product, often praised for its possible benefits. Many people use it to support digestion, manage blood sugar, or improve cholesterol. But while it has gained popularity, experts warn it is not a miracle cure.

The liquid is made by fermenting apple juice, turning it into a sharp, tangy vinegar. Some types contain probiotics, though not all versions keep these beneficial bacteria after processing.

The production of apple cider vinegar starts with pressed apple juice. In the first stage, yeast converts the natural sugars into alcohol. Then, bacteria transform the alcohol into acetic acid, giving vinegar its strong taste and smell.

Not every apple cider vinegar contains live probiotics. Raw, unfiltered versions keep the 'good' bacteria, but filtered or pasteurised types lose them during heating. The final product can range from a cloudy liquid to a clear, processed vinegar. People use apple cider vinegar in different ways. Some dilute it in water, while others add it to salad dressings, marinades, or smoothies. It also appears in pre-made drinks, powders, and supplements like gummies or capsules. However, its high acidity means it should never be consumed undiluted. Drinking it straight can harm tooth enamel, irritate the throat, or upset the stomach. Research suggests it may offer small benefits. These include better cholesterol levels, reduced oxidative stress, improved blood sugar control, and a longer feeling of fullness. But no registered dietitian has been linked to a specific study proving these effects in recent years.

Apple cider vinegar remains a common choice for those looking to boost their health. It is widely available in various forms, from liquid to supplements. However, its effects are modest, and proper use is essential to avoid potential side effects. Diluting it or mixing it into recipes can help reduce risks while still providing possible benefits.