Discover the top 20 apple cider vinegar benefits for heart-health, gut-health, brain-health, weight loss, and more. 🍎
I first discovered the benefits of apple cider vinegar decades ago when my agent suggested it for beauty and weight loss. She loved to advise her clients on all things diet, as it was key, at least from her perspective, that we looked our best.
Prior to that I’d never heard of vinegar used for that purpose—slimming down and ramping up—because like most folks I typically used it for salads, dips, and dressings.
So I grabbed some at the health food store and started dosing ACV daily to the tune of about a quarter cup, which is what she suggested, and I usually diluted it in water and paced it out.
And admittedly it worked!
In fact due to the health benefits of apple cider vinegar that I knew nothing about, I got an uptick in energy, a glow to my skin, and though I was already slender, I lost weight.
Well long story short, I’ve been drinking it since, organic, unfiltered, and with ‘the mother’—an aqueous solution of microbes and nutrients that settle at the bottom of the jar. Which is why you want to shake it up. The particles trickle down.
And by the way, whenever I’ve stopped using it, I noticed a difference. So I’m a huge fan. The benefits are immense. And they go way beyond just losing weight.
Keep reading for the top 20 health benefits of ACV. Some may surprise you! 🍎
Apple Cider Vinegar Benefits
One of the main reasons why apple cider vinegar is so healthy is because it’s bioactive. It rocks an immense array of biologically active compounds including flavonoids, polyphenols, and organic acids.
It’s also a key activator of AMPK (AMP-activated protein kinase)—the “guardian of metabolism and mitochondrial homeostasis,” says Nature.
Which is pretty important in light of the fact that AMPK regulates autophagy, mitophagy, and key biological processes such as glucose uptake, cholesterol, lipids, and oxidation.
It’s also one of the key reasons why apple cider vinegar can help you lose weight.
But in case you’re wondering . . .
What Exactly Is Apple Cider Vinegar?
Apple cider vinegar is produced when apples are crushed and combined with yeast and bacteria, which develops constituents such as enzymes, proteins, and acetic acid, the latter of which activates AMPK.
It’s also worth noting that not all ACV brands are created equal. The healthiest retain ‘the mother’—a substance you can see floating at the bottom of the jar—which is the essence of friendly bacteria for your gut.
In a nutshell, ACV has been shown to . . .
- Boost metabolism.
- Improve cholesterol.
- Support weight loss.
- Reduce hypertension.
- Boost immunity.
- Nourish the biome.
- Curb harmful bacteria.
- Increase insulin sensitivity.
- Support heart-health.
- Boost kidney-health.
- Improve skin-health.
- Aid digestion.
- Flush toxins.
- Enhance cellular function.
- Improve arterial function.
- Boost mood.
- Help polycystic ovary syndrome (PCOS).
Regulate autophagy/mitophagy.
Science-Backed Benefits of Apple Cider Vinegar
Studies show that apple cider vinegar (ACV) improves cholesterol, aids detox, reduces high blood pressure, and can even help arthritis pain.
It’s particularly cleansing due to constituents such as pectin, acetic acid, and malic acid, which flush toxins.
In fact the malic acid in ACV is a metal chelator, another perk, and when it comes to improving cholesterol, ACV rocks. One report notes that “continuous vinegar intake was found to lower serum TG levels” while also helping people lose weight.
And in case you’re wondering what serum TGs are, they’re triglycerides—lipids stored in fat. When they’re elevated, it’s not good.
After I’d started my vegan diet plan and was also using ACV, my serum TGs went literally off the charts—in the right direction. Meaning, I had such low levels of lipids circulating in my blood they fell well below the chart’s bottom number.
Undoubtedly there were other factors that contributed, but I’m sure the ACV I sipped helped.
20 Science-Backed Benefits of Apple Cider Vinegar
Here are the top 20 health benefits of ACV:
1. Supports Healthy Blood Sugar Levels
Studies show that ACV can improve insulin sensitivity and reduce blood sugar spikes after meals. Consuming vinegar before high-carb meals significantly lowers post-meal glucose levels, particularly in people with insulin resistance or type 2 diabetes.
Dr. Michael Greger reported positive effects on blood sugar for Type 2 diabetics who consumed two tablespoons of apple cider vinegar before bed.
2. Aids In Weight Loss and Appetite Control
So do the health benefits of apple cider vinegar really help you lose weight, or is that just anecdote? I mean I noted earlier that it helped me lose weight when I wasn’t even trying.
Well studies have clearly shown that one of the key benefits of apple cider vinegar is that it’s a fat-burning food. The acetic acid activates AMPK, and AMPK burns fat.
According to Dr. Carol Johnson, an Associate Director of Nutrition, “When you consume small amounts of acetic acid through apple cider vinegar, the compound may activate your metabolism to help your body use fat as a form of energy rather than storing it.”
Dr. Michael Greger notes that “Vinegar has evidently been used as a weight-loss aid for nearly 200 years.” He explains that the enzyme AMPK activated by acetic acid “tells the body to stop storing fat and start burning fat.”
In addition, a Japanese report claimed to be the “first to demonstrate that vinegar reduces body weight, BMI, and body fat mass in obese Japanese subjects,” which, according to Dr. Greger, is no fluke. Literally thousands of studies found similar results.
ACV promotes satiety, leading to reduced calorie intake throughout the day. In one study, participants who consumed ACV with a high-carb meal ate 200–275 fewer calories the rest of the day. And it definitely helps reduce body fat when used consistently.
And why is that important?
Because ACV is one of the easiest, healthiest, and least expensive weight loss aids ever, and that’s not all.
3. Improves Digestion
The acetic acid in ACV helps raise stomach acidity, supporting the breakdown of food and the absorption of key minerals. This is especially useful for people with low stomach acid or sluggish digestion.
4. Boosts Skin Health & Clears Acne
Another clear win for apple cider vinegar is it’s great for skin. It can improve acne and blemishes. It’s antimicrobial and reduces bacterial growth on the epidermous. It’s also astringent and can help prevent clogged pores and excess oil.
5. Supports Heart-Health
ACV has been shown to reduce triglyceride levels, LDL (bad) cholesterol, and improve HDL (‘good’) cholesterol in studies. One report notes that “continuous vinegar intake was found to lower serum TG levels” while also helping people lose weight. Its antioxidant properties also reduces high blood pressure and supports vascular health.
6. Improves Nutrient Absorption
The acetic acid in ACV enhances the absorption of important minerals like calcium, magnesium, and iron, especially when consumed with meals.
7. Fights Harmful Bacteria
ACV has been shown to kill pathogens, including E. coli and Staphylococcus aureus, due to its acetic acid content. This makes it a natural antimicrobial agent, both internally and externally.
8. Reduces Inflammation
Regular ACV consumption may help lower systemic inflammation by improving gut health and glycemic control—both key drivers of chronic inflammation and aging.
9. Helps Alkalize the Body (Despite Being Acidic)
ACV is acidic before consumption but has an alkalizing effect after metabolism, helping maintain a balanced pH and potentially reducing the risk of chronic disease.
10. Curbs High Blood Pressure
Apple cider vinegar has been shown to reduce high blood pressure, as this study confirms: “It was observed that acetic acid itself, the main component of vinegar, significantly reduced both blood pressure (p<0.05) and renin activity (p<0.01) compared to controls given no acetic acid or vinegar.”
11. Enhances Longevity
By reducing oxidative stress, inflammation, and improving metabolic health markers, ACV may contribute to healthy aging and longevity.
12. Boosts Energy and Reduces Fatigue
ACV can help combat fatigue caused by lactic acid buildup after exercise. Its potassium and enzyme content may also help with energy production and recovery.
13. Supports Healthy Hair & Scalp
Used as a rinse, ACV can restore shine, reduce dandruff, and rebalance scalp pH. Internally, better digestion and detoxification may contribute to hair health.
14. Improves Gut Microbiome & Fights Candida
ACV contains probiotics when raw and unfiltered (the “mother”) and hence supports a healthy gut microbiome. It also has antifungal properties, helping to combat overgrowth of Candida albicans in the body.
15. Supports Liver Detoxification
ACV may help stimulate liver function and promote natural detox pathways due to its antioxidant content and alkalizing effect after digestion. It encourages bile flow, which aids in removing toxins from the body, and its malic acid content is a heavy metal chelator. It’s particularly detoxifying due to constituents such as pectin, acetic acid, and malic acid, which flush toxins.
16. Boosts Mood & Mental Health
ACV is a mindset pump. A recent study showed that drinking two tablespoons of ACV a day can boost mood and mental health:
“Researchers noted a 20 to 34% reduction in poor mood in the group that consumed a daily dose of apple cider vinegar, compared to the group without. Therefore, drinking a daily dose of apple cider vinegar could be good for mood and brain health.”
17. Helps Polycystic Ovary Syndrome (PCOS)
It’s also worth noting that apple cider vinegar can help with polycystic ovary syndrome (PCOS). Studies show that a daily tablespoon of apple cider vinegar restored ovarian function within a few months in four out of seven women with PCOS.
18. Prevents Heart Attacks & Strokes
ACV supports cardiovascular health by improving lipid profiles and lowering blood pressure. Its acetic acid content helps reduce total cholesterol and triglyceride levels, while increasing good HDL cholesterol. It may also prevent the oxidation of LDL cholesterol—one of the key drivers of arterial plaque formation—thus reducing the risk of atherosclerosis, heart attacks, and strokes. Additionally, its natural anti-inflammatory and antioxidant properties support overall vascular health.
19. Eases Arthritis Symptoms
ACV’s anti-inflammatory properties may help relieve joint pain and stiffness associated with arthritis. It helps alkalize the body after digestion, reducing acid buildup that can irritate joints. Its minerals, such as potassium and magnesium, support joint and bone health, while acetic and malic acids may help break down and flush out crystalized toxins around joints, which often exacerbate arthritic pain.
According to the Stanford Chiropractic Center, “When consumed, apple cider vinegar reduces the pain and stiffness of arthritis by dissolving the acid crystals that build up in the joints. Once it is processed, apple cider vinegar leaves behind an alkaline residue that helps balance the body’s pH.“
20. Fights Cancer & Neurodegenerative Disease
ACV contains powerful antioxidants—like polyphenols—that may protect against cellular damage, a major factor in cancer and neurodegenerative conditions like Alzheimer’s and Parkinson’s. Some studies suggest acetic acid can inhibit the growth of cancer cells, while the antioxidant compounds help reduce oxidative stress in the brain. Its role in balancing blood sugar and reducing inflammation adds additional neuroprotective benefits.
Apple Cider Vinegar Nutrients
- Antioxidants.
- Polyphenols.
- Flavonoids.
- Phytochemicals.
- Pectin.
- Acetic & malic acid.
- Beta carotene.
- Vitamins B1, B2, and B6.
- Folic acid & biotin.
- Pantothenic acid.
- Niacin.
- Vitamin C.
- Phosphorous.
- Calcium & magnesium.
- Potassium.
- Chlorine & fluorine.
- Sulphur & iron.
- Sodium.
- Alpha-linolenic acid.
Apple Cider Vinegar Uses/Side Effects
Like all protocols for people with medical conditions and/or taking prescription drugs, it’s important to consult your physician about dietary changes.
It’s also worth noting that ACV should be diluted and taken in small amounts. It should never be dosed in large quantities for an extended period of time. A couple of tablespoons with a meal or before bed is good, or paced out across the day.
And by the way, Bragg has been the leading apple cider vinegar brand for decades. I’ve been rocking them for over 40 years! 👍 🍎 😀
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The medical and health topics covered on the Plate of Grass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
