Health Benefits of Apple Cider Vinegar, Science-Backed
Apple cider vinegar (ACV) has long been valued for its impressive health benefits, largely due to its acetic acid content and natural antibacterial properties. Used for centuries in both culinary and medicinal traditions, ACV is celebrated for its potential to support various aspects of well-being, including blood sugar regulation, weight management, heart health, and even skin care.
The production of apple cider vinegar involves a natural fermentation process known as acetous bio-conversion, in which apple cider is transformed into vinegar with a mild acidity level of around 5% acetic acid. Beyond acetic acid, ACV contains a wealth of beneficial compounds, including flavonoids, polyphenols, vitamins, minerals, and organic acids. (Štornik et al., 2016)
Scientific research indicates that apple cider vinegar possesses both antimicrobial and antioxidant properties, making it a popular choice for home remedies, particularly in addressing fungal, viral, and yeast-related infections. Our clinic has been recommending ACV since the 1980s, a time when it was often dismissed as just another “fad health food.” However, with the rise of the internet in the late 1990s, its benefits have become more widely recognized and embraced.
This in-depth article explores the extensive health benefits of apple cider vinegar, examining the scientific evidence supporting its role in gut health, weight control, cholesterol management, blood sugar regulation, diabetes symptom relief, and overall wellness.
Apple Cider Vinegar – An Ancient and Proven Medicine
Both the Old Testament and Hippocrates, the father of modern medicine, documented the use of apple cider vinegar (ACV) combined with honey to treat infections and protect open wounds.
Vinegar has a rich history as a commercial product, with production dating back over 5,000 years. By the sixth century BC, the Babylonians were already crafting vinegar not only for culinary purposes but also for its medicinal properties.
It is important to approach claims that “there is no credible evidence to support any health claims” regarding apple cider vinegar with skepticism. A simple search reveals a wealth of historical and scientific information supporting ACV’s health benefits—evidence spanning thousands of years.
Additionally, some websites exhibit a clear bias against alternative therapies, often dismissing naturopathy and similar practices as “quackery” while simultaneously endorsing pharmaceutical drugs as the only valid treatment for disease.
However, pharmaceutical drugs do not “cure” disease; they primarily manage symptoms. Hippocrates understood that true healing occurs when the body is provided with the right conditions—namely, a proper diet and healthy lifestyle.Apple Cider Vinegar – An Ancient Medicine And Proven Medicine
Let’s start with gut health:
10 Health Benefits Of Apple Cider Vinegar Backed By Science
Apple cider vinegar (ACV) has long been celebrated for its numerous health benefits, especially when it comes to gut health. This versatile natural remedy is rich in acetic acid, which plays a key role in promoting a healthy digestive environment.
By increasing stomach acid production, ACV helps break down food more effectively, ensuring that nutrients are better absorbed and reducing the likelihood of indigestion and bloating.
Additionally, the fermentation process used to create apple cider vinegar fosters the growth of beneficial bacteria, which can help balance the gut microbiome and improve overall digestive health.
Incorporating apple cider vinegar into your daily routine may also support the management of conditions like Candida overgrowth, SIBO, and IBS.
The acetic acid in ACV has antimicrobial properties that can help control the growth of harmful bacteria and yeast, while its alkalising effect can help maintain a balanced pH in the gut.
This balance is crucial for preventing the overgrowth of pathogens and promoting a thriving population of beneficial bacteria, ultimately leading to improved gut function, reduced inflammation, and better overall well-being.
1. Supports Low Stomach Acid And Healthy Digestion
Apple cider vinegar can hApple cider vinegar (ACV) has gained attention for its potential benefits in improving digestion, particularly by stimulating the production of stomach acid. (Motlagh et al., 2019)
Enhancing Stomach’s Acidity
This can be especially beneficial for individuals with sluggish digestion or conditions like irritable bowel syndrome (IBS). The acetic acid in ACV can enhance the stomach’s acidity, aiding in the more efficient breakdown of food. This improved digestion can alleviate symptoms like bloating, gas, and indigestion, which are common in people with low stomach acid or IBS.
Additionally, ACV may help balance stomach pH that may help to support the growth of beneficial gut bacteria, contributing to overall digestive health. (Xia et al., 2023)
Helps Increase Acid In Stomach
Research indicates that ACV can help increase the production of hydrochloric acid (HCl) in the stomach, improving the digestion and absorption of nutrients. Furthermore, some studies suggest that ACV can delay gastric emptying, which can enhance nutrient absorption and promote satiety, potentially offering additional digestive support. (Hlebowicz et al., 2007)
ACV appears to be a promising natural remedy for improving digestive function, particularly for those with digestive challenges like low stomach acid (hypochlorhydria).
2. Antibacterial
Apple cider vinegar (ACV) is known for its antibacterial properties, largely attributed to its high acetic acid content.
This acid helps maintain an optimal pH balance in the gut, creating an environment that is hostile to harmful bacteria, including those responsible for conditions like Small Intestinal Bacterial Overgrowth (SIBO).
Lowers pH
The acetic acid in apple cider vinegar helps to maintain an optimal pH balance in the gut, creating an environment that discourages the overgrowth of harmful bacteria, such as those responsible for SIBO.
By lowering digestive pH, ACV inhibits the growth of various disease-causing bacteria, thereby supporting a healthier digestive tract. Research has demonstrated that vinegar can effectively kill pathogens, including certain strains of bacteria, highlighting its potential as a natural antibacterial agent. (Gopal et al., 2019)
Historically, vinegar has been used for a variety of medicinal and cleaning purposes. Hippocrates, often considered the father of modern medicine, famously utilised vinegar over 2,000 years ago to clean wounds, recognising its ability to prevent infections. (Ali et al., 2016)
Natural Disinfectant
Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.
This traditional use underscores vinegar’s long-standing reputation as a natural disinfectant. Beyond medical applications, vinegar has been employed in household cleaning, demonstrating effectiveness in disinfecting surfaces and eliminating harmful bacteria. (Almeida et al., 2022)
Vinegar can help kill pathogens, including some strains of bacteria. (Yagnik et al., 2018) People have traditionally used vinegar for cleaning and disinfecting, treating minor ailments such as nail fungus, lice, warts, and ear infections, reflecting its broad-spectrum antibacterial activity. (Elhage et al., 2022)
Natural Food Preservative
Vinegar is also a food preservative. Research shows it inhibits bacteria like E. coli from growing in and spoiling food. (Yagnik et al., 2021). Vinegar’s role as a food preservative is well-documented. The acetic acid in vinegar has been shown to inhibit the growth of food-borne bacteria, such as Escherichia coli (E. coli), which can spoil food and cause illness. (Entani et al., 1998)
Research indicates that vinegar can prevent these bacteria from proliferating, making it a valuable tool in food preservation. This antibacterial effect not only helps keep food safe but also extends its shelf life, showcasing vinegar’s versatility as both a health aid and a food safety measure.
3.Anti-Candida Overgrowth
Apple cider vinegar has antifungal properties that can help control Candida albicans, a common yeast that can cause overgrowth and lead to symptoms like fatigue, digestive issues, and many kinds of fungal infections.
There are many internal applications for ACV when it comes to yeast. For example, studies show that ACV showed antifungal properties against Candida species, thus representing a therapeutic alternative for patients with denture or oral thrush. (Mota 2005)
Another study found that ACV was in fact as effective at neutralising Candida as the antifungal drug Nystatin. (Mota 2014)
Although I can’t find studies on ACV and jock itch, I do know of one online case study of chronic vaginal candidiasis was successfully cleared just with applications of apple cider vinegar. (Ozen 2017)
Enhances Antifungal Immune Activity
Research has demonstrated that ACV can enhance immune function by increasing the ability (phagocytic activity) of white blood cells to engulf and digest harmful invaders Candida albicans. (Yagnik et al., 2018). Phagocytic activity is a key part of our immune system’s defence mechanism to keep us healthy.
Inhibits Candida Growth
Additionally, ACV has been shown to inhibit the viability and growth of Candida albicans. To assess the antimicrobial effects of apple cider vinegar, researchers cultured E. coli, S. aureus, and Candida albicans with varying concentrations of ACV. The findings for Candida albicans, the minimum concentration needed to inhibit growth was undiluted ACV (5% acidity).
In the case of Staphlococcus aureus, a 1:2 dilution (2.5% acidity) was sufficient, while for Esherichia. coli, growth was restricted with a much lower dilution of 1:50, which corresponds to just 0.1% acidity. (Yagnik et al., 2018)
4. Enhances Nutrient Absorption
By promoting the production of stomach acid, apple cider vinegar can improve the absorption of essential nutrients, which is crucial for individuals dealing with malabsorption issues often associated with conditions like SIBO and IBD.
Increases Stomach Acidity
Raw apple cider vinegar can help boost stomach acid levels by introducing additional acidity into the stomach and duodenum, the upper part of the small intestine.
To incorporate apple cider vinegar into your routine, dilute a small amount with water and drink it before meals. This dilution is important, as undiluted apple cider vinegar can erode tooth enamel.
5. Reduces Bloating and Gas
Apple cider vinegar can help alleviate bloating and gas, symptoms commonly experienced by those with IBS and SIBO, by aiding in the breakdown of food and preventing fermentation in the gut. Beyond this, ACV has been linked to alleviating symptoms of acid reflux and diabetes.
You may have heard that probiotic bacteria are beneficial for easing abdominal pain, bloating, and improving gut health. Although apple cider vinegar contains acetic acid bacteria, polyphenols, and lactic acid bacteria, it is not classified as a true probiotic. This is because the specific number and effects of these bacteria in humans have not been scientifically validated.
For a reliable source of probiotics, it’s better to consume a fermented food like yogurt or a quality probiotic supplement that is clearly labeled as such.
ACV Is Trial-And-Error With Bloating and Gas
You will read that apple cider vinegar is “unproven” when it comes to bloating and gas on most websites that discuss ACV. This isn’t my clinical experience however, as every patient is different. ACV can be very beneficial for some, neutral for others, and aggravate other people. For many individuals with gut-issues, ACV can very much be a trial-and-error.
Bloating can sometimes be triggered by low stomach acid production, I’ve seen it many times in the clinic, and since vinegar is acidic, some believe it may help in digesting protein-rich foods. Low stomach acid can also contribute to issues like acid reflux, gas, and other digestive disturbances such as constipation.
While apple cider vinegar can be a healthy addition to your diet, its impact on stomach acid production and digestion is not well-documented or dramatic.
6. Supports a Healthy Gut Microbiome
The prebiotic content in apple cider vinegar helps nourish the beneficial bacteria in the gut, supporting a balanced and healthy gut microbiome, which is essential for overall gut health and immunity.
Studies have found the intake of ACV to increase the health of gut microbiota. (Xia et al., 2024)
7. Supports Low Blood Sugar In IBS
Apple cider vinegar has been shown to help stabilise blood sugar levels, which can be beneficial for those with IBS, as fluctuating blood sugar can exacerbate symptoms. Studies found a significant favourable effect of apple cider vinegar consumption on fasting blood-sugar and blood lipid levels. (Hadi et al., 2022)
Several studies indicate apple cider vinegar usefulness in lowering blood-sugar response after meals, specifically by slowing of gastric motility, the rate of speed at which foods pass through the gut. (Ostman et al., 2005).
8. Reduces Inflammation
Chronic inflammation is a significant contributor to a range of digestive disorders, including conditions like Inflammatory Bowel Disease (IBD). This persistent inflammation can lead to a host of symptoms, such as pain, discomfort, and damage to the gut lining, which over time can severely impact overall digestive health.
Managing inflammation is crucial for those suffering from IBD, and natural remedies like apple cider vinegar (ACV) have been gaining attention for their potential benefits. (Shen et al., 2016)
High Polyphenol Levels
ACV is rich in acetic acid and polyphenols, compounds that have demonstrated anti-inflammatory effects in various studies. (Abdali et al., 2023)
These properties may help soothe the gut lining, reducing the inflammation that contributes to the symptoms and progression of IBD. In addition to its anti-inflammatory properties, apple cider vinegar also contains other bioactive compounds that can support overall gut health.
By promoting a balanced environment in the gut, ACV can help to calm the immune response that often exacerbates chronic inflammation.
9. Detoxifies the Body
Regular consumption of apple cider vinegar can aid the body’s natural detoxification processes, supporting liver and kidney function, which is particularly helpful for those with IBD and other chronic conditions. ACV has been shown to reduce blood sugar and blood cholesterol levels. (Hadi et al., 2021)
10. Improves Bowel Regularity
Given the limited clinical evidence supporting apple cider vinegar (ACV) as a treatment for constipation, there are no standardised dosage guidelines available. However, our clinic has recommended ACV for many years, and we’ve observed positive results in countless patients who use it regularly to support bowel regularity and alleviate sluggish digestion. I’ll discuss dosages further in this article.
While anecdotal evidence suggests that ACV may help stimulate digestion and promote bowel movements, it to approach its use cautiously and consult with a natural medicine healthcare professional for personalised advice, particularly if you have underlying health concerns.
Braggs Apple Cider Vinegar (ACV)
I recommend obtaining a bottle of Bragg’s unfiltered, raw, organic apple cider vinegar (ACV). You will find it of benefit in your quest to get rid of a yeast infection like jock itch, tinea versicolor, athlete’s foot, or a vaginal yeast infection in or on your body.
Before you a website informs you to “avoid all forms of vinegar”, or declares that all vinegar is totally off-limits if you have Candida, I want to make an important distinction right here and now. That’s not true, it’s just another myth, for several reasons.
How Apple Cider Vinegar Is Made
The production of apple cider vinegar involves a two-step fermentation process. First, crushed apples are exposed to yeast, which ferments the natural carbohydrates, converting them into alcohol. In the second step, beneficial bacteria further ferment the alcohol, producing acetic acid—the primary active compound in vinegar.
Acetic acid is responsible for vinegar’s distinctively sharp taste and strong aroma. Researchers believe this organic acid is largely responsible for the health benefits associated with apple cider vinegar.
Bragg’s apple cider vinegar, a widely recognised brand, contains 5% acetic acid. Each tablespoon of Bragg ACV delivers 750 mg of acetic acid, the clinically proven amount linked to essential health benefits.
Organic, unfiltered apple cider vinegar also contains a unique component known as “the mother.” This cloudy substance consists of proteins, enzymes, and strands of beneficial bacteria, contributing to its potential probiotic and digestive-supporting properties.
While apple cider vinegar is not a significant source of vitamins and minerals, it does contain small amounts of potassium. High-quality ACV products also provide antioxidants and trace amino acids, though the primary health benefits stem from its acetic acid content.
Bragg’s Apple Cider Vinegar
The majority of vinegar products found in supermarkets have been pasteurized, distilled, and filtered, stripping them of their natural enzymes and beneficial compounds. This extensive processing eliminates much of the nutritional value, rendering the vinegar largely “dead” in terms of health benefits.
A similar comparison can be made with cow’s milk. There is a significant difference between fresh, raw milk straight from the udder and the highly processed milk found in stores. Commercial milk undergoes pasteurization, homogenization, spray-drying, and reconstitution with water before it reaches the bottle. With such heavy processing, it’s no surprise that many people develop “allergies” to this altered white liquid.
Processed grocery store items that have been dried, bleached, or heated to high temperatures simply cannot compare to naturally sourced products. When food is stripped of its natural integrity, its health benefits are often compromised.
After reading Paul Bragg’s book on apple cider vinegar over 30 years ago, I began recommending raw, unfiltered ACV for yeast infections over 25 years ago. Before discussing the benefits of ACV, let me briefly introduce Paul Bragg and his contributions to health and wellness.
Paul Bragg – America’s First Health Foods Pioneer
Paul Bragg, America’s leading health pioneer, founded the country’s first health food store at a time when his ideas were largely dismissed. Regrettably, he was labeled as an “ignoramus with a flair for public speaking on food fads,” reflecting the era’s lack of understanding about the vital connection between diet and health.
This widespread ignorance can be traced back to inadequate medical training on nutrition, a gap that persisted throughout the 1920s and, unfortunately, still lingers today (Lucan, 2018).
Despite a century of medical advancements, diet and nutrition remain sidelined in medical education. Instead of prioritizing food as a tool for preventing and treating disease, doctors frequently turn to pharmaceuticals.
The reason for this is clear. In 2022, Pfizer became the first pharmaceutical company to surpass $100 billion in annual revenue. This isn’t just by chance—it reflects a healthcare system where profits often take precedence over true wellness.
The consequences of this profit-driven approach are deeply concerning. If you’re serious about long-term health, taking charge of your well-being is essential. Seeking guidance from an experienced naturopath or a practitioner well-versed in nutritional medicine, including diet, herbal remedies, and nutritional biochemistry, can make all the difference. These experts recognize that real healing comes from food, not just prescription drugs.
Had Paul Bragg’s teachings on proper nutrition and exercise been widely adopted a century ago, the health landscape in the U.S. could be drastically different. We might see lower rates of chronic illnesses like diabetes, improved mental and physical well-being, and possibly even a reduction in broader societal issues. Unfortunately, the opposite has unfolded.
Bragg was far ahead of his time, advocating for the benefits of apple cider vinegar (ACV) long before it became widely known. He understood its healing potential decades before the internet made such information accessible. Now, let’s explore some of the most effective uses of ACV and how you can incorporate it into home remedies—particularly for yeast infections.
Weight Loss and Apple Cider Vinegar
A recent study on Lebanese teens and young adults found that drinking up to one tablespoon of apple cider vinegar (ACV) daily for 12 weeks led to an average weight loss of 15 pounds, along with improvements in blood sugar, cholesterol, and triglyceride levels. (Abou-Khalil et al., 2024)
Weight Loss Study Details
ACV-Weight Loss Study Limitations
Potential Mechanisms
ACV Cautions
Our Advice If Considering ACV For Weight Loss
Apple Cider Vinegar Benefits
Apple cider vinegar (ACV) can be safely used both internally and externally, but it’s essential to pay attention to your body’s signals. If you notice any burning or discomfort, it could indicate that the concentration is too strong—perhaps you’ve added too much to your water or applied it topically in a way that’s too potent.
Rather than giving up immediately, try diluting the ACV. As with many powerful natural remedies, starting with a lower dose and gradually increasing it can help you avoid unnecessary irritation while still reaping the benefits.
Over the years, I’ve seen many people abandon ACV too soon, not giving it enough time to prove its worth. But those who persist often find themselves among the countless individuals who swear by Bragg’s ACV and its remarkable benefits.
Here are several applications for which ACV is most suitable for:
Consuming Apple Cider Vinegar
To incorporate apple cider vinegar (ACV) into your routine, add one to three tablespoons to a glass of warm water. This can be consumed during or between meals.
You may be interested in our Oxymel Recipe, a pleasant and medicinal way to take ACV.
Throughout your Candida Cleanse program, ACV serves as a beneficial daily beverage, thanks to its ability to alkalise the digestive system. While some claim that ACV can eliminate an internal Candida yeast infection, this hasn’t been my experience.
What ACV does effectively is promote digestive harmony by alkalising the system and stimulating the production of digestive enzymes in the stomach, pancreas, and small intestine. This makes it particularly beneficial for those transitioning to a new diet or those needing enhanced digestive power.
Jock Itch and Apple Cider Vinegar
Apple cider vinegar (ACV) can be highly effective in restoring the acid-alkaline balance of the skin in a male’s genital area.
This cleansing routine takes about 10 minutes and offers multiple benefits for the skin.
Key Benefits:
What You’ll Need:
Method:
By following this method, you can maintain a healthy, balanced environment in the genital area, reducing the risk of irritation and infection.
Athlete’s Foot and Apple Cider Vinegar
To create an effective foot soak, fill a bucket large enough to submerge your foot with approximately 2 liters (2 quarts) of tepid to warm water. Add 1 to 2 tablespoons of organic, raw, unfiltered apple cider vinegar (such as Bragg’s).
Vaginal Yeast Infection and the ACV Douche
To prepare a soothing and effective cleansing solution for a vaginal yeast infection:
For in-depth guidance on managing women’s yeast infections, refer to the web page dedicated to this topic.
Bathing and Apple Cider Vinegar
What Are The Disadvantages Of Apple Cider Vinegar?
While apple cider vinegar (ACV) is popular for its potential health benefits, it also carries some risks and possible side effects, including:
However, consuming the typical daily dose of 1-2 tablespoons, particularly when diluted in water, is generally considered safe and unlikely to cause these side effects.
Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.
