It has been said to help with weight loss, blood sugar control, acne and more. But experts say the science is more nuanced.
On TikTok, a man swirls a tablespoon of apple cider vinegar into a cup of water, drinks it and eats two slices of pizza. Then, he tests his blood sugar. “These are the best results of all,” he says, showing a much lower spike on a blood sugar graph than when he ate the pizza without the vinegar.
In other posts, TikTok users rave about apple cider vinegar’s remarkable ability to help them lose weight, settle their stomachs and — when applied to their skin — clear their acne and eczema.
Apple cider vinegar has been used as a home remedy for healing wounds, quelling coughs and soothing stomachaches for thousands of years, said Carol Johnston, a professor of nutrition at Arizona State University.
But while some of apple cider vinegar’s health claims have a little science behind them, Dr. Johnston said, many claims haven’t been studied at all. Here’s what we know about apple cider vinegar — and some important cautions to keep in mind if you try it.
How might apple cider vinegar benefit health?
Apple cider vinegar is made via fermentation, in which yeast and bacteria convert carbohydrates first into alcohol and then into acetic acid, which gives vinegar its pungent taste and odor and potentially, research suggests, its health benefits, Dr. Johnston said.
Social media proponents often recommend using unpasteurized and unfiltered versions, which contain a haze of bacteria and undigested carbohydrates called “the mother,” said Dr. Chris Damman, an associate professor of gastroenterology at the University of Washington School of Medicine. But there’s no evidence that these “raw” apple cider vinegars are healthier than regular ones, he said.