Drinking apple cider vinegar every day has become a popular habit. Some swear by it for blood sugar control, digestion, or weight loss, but what actually happens in your body when you make it part of your daily routine? Health experts have been looking into it, and their findings go beyond the usual wellness hype.
Registered dietitians like Lauren Manaker, M.S., RDN, and Melissa Mitri, RD, say the impact of daily ACV depends on how it’s used and who’s taking it. Here, we’ll break down what drinking apple cider vinegar every day can do to your body. We’ll look at its effects on blood sugar, digestion, weight, cholesterol, and immunity, as well as side effects and who should avoid it.
What happens when you drink apple cider vinegar every day
First of all, drinking apple cider vinegar daily may support better blood sugar control. Some studies show that acetic acid, the key compound in vinegar, helps slow carbohydrate digestion and may improve insulin sensitivity. That could lead to steadier glucose levels, especially after meals. According to a meta-analysis, even a small amount—just 1 ml per day—was linked to a measurable drop in fasting blood sugar.
Digestive health is another area where ACV might help. The raw, unpasteurized version contains “the mother”—a mix of beneficial bacteria and enzymes formed during fermentation. These probiotics may promote a healthy gut microbiome and improve nutrient absorption. However, pasteurized ACV doesn’t offer this benefit, and overall, the research here is still limited.
Some short-term studies suggest ACV may suppress appetite, which could support weight loss. The theory is that acetic acid may increase satiety and slightly reduce calorie intake. Other studies link it with small but significant drops in body weight, BMI, waist circumference, and body fat, when used alongside a healthy diet and exercise.
ACV also appears to have antimicrobial properties. This is mostly due to its acidic nature and phenolic compounds, which may help fight some harmful bacteria and fungi.
Cardiovascular health might benefit, too, as research suggests that daily intake could help lower LDL cholesterol and improve the LDL-to-HDL ratio. One clinical trial even showed positive heart-health outcomes in people with type 2 diabetes who took 30 ml per day for eight weeks.
While it’s not a cure for illness, including ACV as part of a balanced diet may contribute to immune support when combined with other healthy habits. However, there are some precautions to keep in mind.
What to know before drinking apple cider vinegar daily
Still, ACV isn’t risk-free. Its high acidity can cause throat irritation, stomach discomfort, and erosion of tooth enamel, especially if taken undiluted. It may also lower potassium levels and interact with medications like insulin, diuretics, or heart drugs. People with acid reflux or stomach ulcers could find their symptoms get worse. Experts recommend sticking to 1 to 2 tablespoons a day, diluted in water or food.
Daily apple cider vinegar can be part of a healthy routine, especially when used with care, as it may help support blood sugar control, digestion, weight, and heart health. But remember it’s not magic, and it’s not for everyone. Always check with a healthcare provider before adding it to your diet if you have underlying health conditions or take medication.
