What Happens to Your Body When You Drink Apple Cider Vinegar Every Day, According to Dietitians

There's a good chance you have a bottle of apple cider vinegar in your pantry. As a tried-and-true culinary staple, it boasts a tangy flavor that's perfect for brightening up dressings, marinades, soups, and more. It's also a popular remedy in the wellness space, as it holds some noteworthy nutrients. You might even be inspired to add apple cider vinegar to your daily rotation in hopes of enjoying the purported benefits. But should you? We spoke to registered dietitians to learn what you can realistically expect from the habit.

What Happens When You Consume Apple Cider Vinegar

"Apple cider vinegar has research-backed benefits, but it's not a cure-all or magical elixir, and it should never be treated as one," says Roxana Ehsani, MS, RD, CSSD, LDN, sports dietitian and adjunct instructor at Virginia Tech University. Natalie Allen, RD, registered dietitian and clinical associate professor at the School of Health Sciences at Missouri State University, agrees, noting there are small studies promoting the benefits, but generally, the overall outcomes are modest.

Also, apple cider vinegar is highly acidic, so it's typically consumed as a recipe ingredient—in small amounts. This will further impact any benefits from consuming it every day. With that in mind, here's what may happen when you add apple cider vinegar to your daily diet.

May Regulate Blood Sugar

Apple cider vinegar is a good source of acetic acid, says Ehsani. According to research, acetic acid may help reduce blood sugar levels, particularly in people with diabetes, Ehsani says. "Acetic acid works by slowing gastric emptying, meaning it slows the rate at which food moves from the stomach into the small intestine," notes Ehsani.

"This slowdown in digestion can prevent sharp blood sugar spikes and dips, helping to keep levels more stable," she says. However, if blood sugar control is your priority, it's best to avoid relying solely on apple cider vinegar. Eating a carbohydrate-controlled diet is still your best bet, according to Allen.

Might Control Blood Cholesterol

"Apple cider vinegar may also support healthier cholesterol levels," Ehsani says. She points to one study, where researchers found that consuming 15 milliliters of apple cider vinegar each day improved HDL ("good") cholesterol in people with type 2 diabetes. The mechanism? "Acetic acid stimulates the body to excrete bile acids, the building blocks the liver uses to produce cholesterol," says Ehsani. "With fewer bile acids available, the liver produces less cholesterol, which can lead to a drop in overall blood cholesterol levels."

However, the research on apple cider vinegar and cholesterol levels is ongoing, and more studies are needed. Instead, focus on fiber and healthy fats for managing cholesterol, notes Allen. "Think of apple cider vinegar as a bonus, not a treatment, for high cholesterol levels," Allen says.

May Support Gut Health

As mentioned, apple cider vinegar is made by fermenting apple cider. "Through this fermentation process, a beneficial bacteria known as 'the mother' develops," says Ehsani. You might see the mother floating in a bottle of raw apple cider vinegar, she notes. But most apple cider vinegar sold in stores is pasteurized, meaning it has been heated in a way that destroys those probiotics, Ehsani says.

"So, while raw apple cider vinegar does contain some beneficial bacteria, regularly consuming it is unlikely to support gut health the way that yogurt, kefir, or a quality probiotic supplement would," says Ehsani. To help gut health, focus on your overall diet and foods high in prebiotics that feed the good bacteria already living in your gut, says Allen.

Increases Antioxidant Intake

As apple cider vinegar is made from apple juice, it contains polyphenol compounds. Polyphenols are antioxidants, meaning they protect cells from oxidative stress. This is beneficial because, over time, oxidative stress can damage healthy cells and increase the risk of disease. But again, as apple cider vinegar is consumed in such small amounts, it's not a main source of antioxidants. For a significant boost, focus on fruits and vegetables instead.

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How Much to Consume Per Day

If you'd like to add apple cider vinegar to your rotation, there are some things to consider. Stick to one to two tablespoons per day and always dilute it first, as recommended by Ehsani and Allen. As Ehsani notes, apple cider vinegar is highly acidic, and consuming it undiluted can erode tooth enamel over time. It can also irritate or damage the lining of your digestive tract, she says.

The Best Ways to Enjoy Apple Cider Vinegar

The best and safest way is to use apple cider vinegar as an ingredient in recipes, rather than a drink.

"Whip up an apple cider vinaigrette for a salad or grain bowl, use it to marinate chicken or meat, or if you're feeling adventurous, stir a tablespoon into a smoothie," says Ehsani.

You can also make a fire-cider tonic by infusing apple cider vinegar with anti-inflammatory herbs, honey, spices, and vegetables.