6 Health Benefits of Apple Cider Vinegar, Backed by Science

Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and medicine.

Many people claim it can relieve a wide range of health complaints, but you may wonder what the research says.


Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects. What’s more, evidence suggests it may offer health benefits, such as aiding weight loss, reducing cholesterol, lowering blood sugar levels, and improving the symptoms of diabetes. However, little research exists, and further studies are needed before it can be recommended as an alternative therapy. This article looks at the evidence behind 6 possible health benefits of apple cider vinegar.

1. High in healthful substances


Apple cider vinegar is made via a two-step process (1).

First, the manufacturer exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol. Next, they add bacteria to further ferment the alcohol, turning it into acetic acid — the main active compound in vinegar.

Acetic acid gives vinegar its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar’s health benefits. Cider vinegars are 5–6% acetic acid (2Trusted Source, 3).

Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.

Some people believe that the mother is responsible for most of its health benefits, although there are currently no studies to support this.

While apple cider vinegar does not contain many vitamins or minerals, it offers a small amount of potassium. Good quality brands also contain some amino acids and antioxidants.