Apple cider vinegar has been a staple in kitchens and natural health circles for years. Now, research suggests it may also support healthier blood sugar levels when used consistently, especially before meals high in carbohydrates.
Experts note that the vinegar’s effects aren’t a cure-all and work best alongside proven strategies like a balanced diet, exercise, and prescribed medication. Here, we’ll cover how apple cider vinegar impacts blood sugar in the short and long term and other possible benefits you should know about, according to registered dietitians and available studies.
Apple cider vinegar and blood sugar control
Apple cider vinegar contains acetic acid, the key compound behind its blood sugar effects. Martha Theran, MS, RD, RDN, a registered dietitian at the Pritikin Longevity Center, explains that acetic acid slows the digestion of starches, reducing how quickly glucose enters the bloodstream. This can improve insulin sensitivity and help muscles absorb more glucose, which lowers circulating sugar after eating.
Amy Brownstein, MS, RDN, a dietitian at MyNetDiary, adds that the vinegar’s acidity and antioxidants also slow gastric emptying and reduce glucose production in the liver. The result is a steadier rise in blood sugar rather than a sharp spike. These effects can be noticed within minutes if you test your glucose after drinking about one tablespoon of diluted apple cider vinegar 10 to 20 minutes before a carb-heavy meal, Theran says.
Some studies suggest regular use could support long-term blood sugar control. A meta-analysis found significant reductions in fasting glucose and A1C among people with type 2 diabetes who took 15 to 30 milliliters (1 to 2 tablespoons) daily for at least eight weeks. While this is promising, experts stress that vinegar alone is not enough.
Both dietitians warn against overuse. Brownstein notes that drinking large amounts over time can lead to low potassium levels, which affect heart and muscle function. The acidity can also erode tooth enamel, so dilution and moderation are important. Always check with a healthcare provider before adding it regularly, especially if you take insulin, diuretics, or potassium-lowering drugs, since vinegar can interact with these medications.
Other potential benefits of apple cider vinegar
Apple cider vinegar’s effects go beyond blood sugar. It’s often promoted for digestive and metabolic support, and some of these claims have a basis in research. Used carefully, it may offer:
- Improved satiety: Some studies suggest it can help you feel fuller after meals, which may support weight management when paired with healthy eating.
- Better digestion: Its acidity may aid stomach acid levels and help with mild indigestion in some people.
- Antimicrobial properties: Apple cider vinegar has been shown to inhibit certain bacteria, which is why it’s often used in food preservation.
- Possible heart health support: Limited research links it with modest improvements in cholesterol and triglyceride levels.
These benefits are still being studied, and none replace proven medical treatments or a healthy lifestyle. Talk to your doctor or dietitian before making it a regular habit, and focus on the fundamentals—balanced meals, movement, good sleep, and medication if prescribed—for the best results.