Apple Cider Vinegar (ACV) is a fermented apple product produced by converting sugars into alcohol and then into acetic acid through bacterial fermentation. Traditionally used in food preservation and folk medicine, ACV has gained modern popularity for its supposed health and weight-loss benefits. While some claims are supported by scientific evidence, others remain exaggerated or unsupported.
1.0 How to Drink Apple Cider Vinegar Properly
The safest and most commonly recommended method is dilution.
A typical preparation involves 1–2 teaspoons (5–10 ml) of ACV diluted in 250 ml of water, consumed once or twice daily, preferably before meals.
Key safety practice:
- Never consume ACV undiluted, as its acidity (pH ~2–3) can damage tooth enamel and oesophageal tissue (NHS, 2023).
- Using a straw and rinsing the mouth afterwards reduces dental exposure.
2.0 Common Uses
ACV has long been used for:
- Salad dressings and marinades
- Food preservation and pickling
- Household cleaning
- Culinary flavour enhancement
Historically, vinegar was valued for its antimicrobial properties, particularly before refrigeration (McGee, 2004).
3.0 Health & Wellness: Traditional Uses
Traditional systems of medicine, including European folk medicine, used vinegar for:
- Digestive complaints
- Blood sugar regulation
- General tonic effects
Hippocrates reportedly prescribed vinegar mixed with honey for illness, highlighting its long-standing medicinal reputation (Johnston, 2017).
4.0 Possible Health Benefits (Evidence-Based)
4.1 Blood Glucose Control
Several controlled studies suggest that acetic acid may improve post-meal insulin sensitivity, particularly in individuals with type 2 diabetes or insulin resistance (Johnston et al., 2004; Ijaz & Haward, 2025).
4.2 Cardiovascular Health
A narrative review indicates that vinegar consumption may modestly improve cholesterol profiles and blood pressure, although evidence remains limited and dose-dependent (Ijaz & Haward, 2025).
4.3 Antimicrobial Effects
Laboratory studies demonstrate that ACV can inhibit pathogens such as Escherichia coli and Pseudomonas aeruginosa, though these effects do not translate directly to internal infection treatment (Abushwigir & Shaban, 2025).
5.0 Health Benefits vs Myths
| Claim | Evidence Status |
| Improves blood sugar | Moderate evidence |
| Aids weight loss | Limited, modest effect |
| Detoxifies the body | Myth – liver already detoxifies |
| Cures infections | False |
| Burns fat directly | False |
Key myth: ACV does not “melt fat”. Any weight change is usually small and indirect.
6.0 Weight-Loss Use: Realistic Expectations
ACV may support weight management by:
- Increasing satiety
- Reducing post-meal glucose spikes
However, a randomised trial found weight loss of only 1–2 kg over several months, when combined with diet control (Brown, 2026).
ACV is not a substitute for calorie control or physical activity.
7.0 Types of Apple Cider Vinegar You’ll See
- Filtered (clear): Pasteurised, mild flavour
- Raw & unfiltered: Contains the “mother” (beneficial bacteria)
- Organic: Made from organically grown apples
- Flavoured ACV drinks: Often diluted and sweetened
Unfiltered ACV retains more polyphenols, though clinical superiority is unproven (Rinaldi et al., 2025).
8.0 Safety Tips
- Avoid if you have gastric ulcers, acid reflux, or low potassium
- May interact with diuretics and insulin
- Long-term excessive use can cause hypokalaemia and bone loss (Harvard Health, 2022)
Consult a healthcare professional if using ACV medicinally.
9.0 Best Apple Cider Vinegar Brands in the UK
- Bragg Organic Raw ACV
- Aspall Organic Raw ACV
- Raw Health Organic ACV
- Biona Organic ACV
These brands are widely available and meet UK food safety standards.
10.0 Recipes Using Apple Cider Vinegar
10.1 ACV Morning Drink
- 1 tsp ACV
- Warm water
- Optional: honey and cinnamon
10.2 Salad Dressing
- 2 tbsp olive oil
- 1 tbsp ACV
- Dijon mustard and herbs
10.3 Pickled Vegetables
ACV enhances shelf-life, flavour, and microbial safety.
Apple Cider Vinegar offers modest, evidence-supported benefits, particularly for blood glucose regulation and appetite control, when consumed safely and moderately. However, exaggerated claims around detoxification, fat burning, and disease cures lack scientific support. ACV should be viewed as a dietary complement, not a therapeutic cure.
References
Abushwigir, R.M. & Shaban, M.A. (2025). The inhibitory effect of apple cider vinegar on Pseudomonas aeruginosa. Open European Journal of Medical and Biological Sciences. Available at: https://easdjournals.com.
Brown, N.S. (2026). Daily vinegar ingestion and body composition changes. Journal of Nutrition and Metabolism.
Harvard Health Publishing (2022). Apple cider vinegar: Helpful or hype? Available at: https://www.health.harvard.edu.
Ijaz, R. & Haward, R. (2025). Role of vinegar in cardiovascular health. Journal of Biological Methods, 12(2). Available at: https://pmc.ncbi.nlm.nih.gov.
Johnston, C.S. et al. (2004). Vinegar improves insulin sensitivity. Diabetes Care, 27(1), pp. 281–282.
Johnston, C.S. (2017). Functional foods and metabolic health. CRC Press.
McGee, H. (2004). On Food and Cooking: The Science and Lore of the Kitchen. Scribner.
NHS (2023). Vinegar and digestive health. Available at: https://www.nhs.uk.
Rinaldi, A. et al. (2025). Phytochemical composition of vinegars. Food Chemistry, 402, 134498.
