Apple Cider Vinegar – 24 Research Backed Benefits

Apple cider vinegar is an incredibly beneficial and versatile substance, which can be used for cooking, cleaning, as a natural remedy and a cosmetic agent, and much more.

It has been commonly used since its medicinal properties have been discovered in 5000 BC by a courtier in Babylonia. Hippocrates used it to treat 17 different conditions, like fractures and ulcers, and Columbus used it to prevent scurvy. During the 18th century, it was used to regulate diabetes, and treat stomachache.

It is a rich source of amino acids, enzymes, vitamins, and minerals. It is made through a long, slow fermentation process, which makes it rich in bioactive components like acetic acid, gallic acid, catechin, epicatechin, caffeic acid, and more, and provides potent antioxidant, antimicrobial, and many other beneficial properties.

In general, the slow methods are used for the production of the traditional wine vinegars, and the culture of acetic acid bacteria grows on the surface of the liquid, while the fermentation continues slowly over the course of weeks or months.

The longer fermentation period leads to the accumulation of a nontoxic slime composed of yeast and acetic acid bacteria, known as “the mother”. It is a cobweb-like amino acid-based substance found in unprocessed, unfiltered vinegar, which shows that it is of highest quality. 

Yet, most manufacturers pasteurize and filter the vinegar to prevent its formation, but the one who still contains it is the best, especially for consumption. 

Here are 24 of its benefits which have been confirmed by scientists:

1. Improves Digestion

It is high in enzymes which easily break down food and support the absorption of nutrients in the body. It also improves digestion and prevents digestive issues.

2. Heartburn and Acid Reflux

A tablespoon of apple cider vinegar with meals helps the function of the stomach and prevents acid reflux and heartburn, and improves the digestive process.

3. High Cholesterol

Apple cider vinegar contains an antioxidant called chlorogenic acid which prevents the oxidation of LDL cholesterol particles.

4.  Heart health

It is rich in polyphenols like chlorogenic acid, which could inhibit oxidation of LDLs and improve health by preventing cardiovascular diseases. Vinegar lowered cholesterol and blood pressure in laboratory rats.  It also lowered triglyceride levels and VLDL levels (the damaging form of cholesterol) in animal studies.

5. Skin Toner

It restores the healthy H balance of the skin and prevents bacterial infections and skin conditions. You can also mix it with water and use it as a facial cleanser.

6.Sinus Congestion

Apple cider vinegar effectively clears the sinuses, since it breaks up and reduces mucus in the body. Its potent antibacterial properties treat infections, so here is how to use it:

Add a teaspoon of apple cider vinegar to a cup of warm filtered water, stir well, and pour some of the mixture into the palm. Then, snort it up one nostril at a time, but make sure you plug the other nostril with the other hand. Repeat to the other side.

7. Detoxifying

Its acids bind to toxins and help their elimination from the body. You can also add it to your bath, and soak in it to detoxify the system.

8. Weight Loss

It regulates blood sugar levels, suppresses appetite, and helps the fat burning process. Studies have found that its regular consumption leads to a reduction in body fat mass and serum triglycerides.

9. Bladder stones and UTI

Apple cider vinegar alkalizes the urine, prevents the formation of kidney stones, and breaks down the existing ones.

10. Potassium Source

Apple cider vinegar is rich in potassium, which maintains the soft tissues in the body, prolongs the lifespan, and prevents various health issues.

11. Corns, Callouses, and Warts

Its application to corns, warts, and callouses, using a cotton ball, has been found to restore the healthy pH balance of the skin, and to eliminate these skin conditions.

12. Alkalizes the body

Even though it is acidic, apple cider vinegar has a structure that alkalizes the body through the digestive processes. An alkaline state of the body is a healthy one, that is not prone to various diseases,  and ailments, including cancer.

13. Allergies

Apple cider vinegar has antihistamine effects and relieves allergies, and soothes symptoms like sneezing, wheezing, etc.

14. Candida

Vinegar is one of the most powerful natural treatments for Candida. It has strong antiviral properties that also fight foot fungus and eliminate molds.

15. Antiglycemic Effect

Apple cider vinegar has been found to have powerful antiglycemic effects, and it effectively suppresses appetite and creates a feeling of satiety.

16. Muscle Fatigue

Muscle fatigue can be caused by a mineral and electrolyte depletion, so take a tablespoon of apple cider vinegar before your workout to restore the pH balance and eliminate the excess lactic acid from the muscles, and thus prevent muscle fatigue.

17. Bad Breath

Add half a tablespoon of it to water, and use the solution to gargle for 30 seconds, twice daily, and you will destroy bacteria that cause bad breath, and you will whiten your teeth.

18. Body Odor

It regulates the pH of the skin and kills bacteria that lead to bad body odor. Soak a cotton ball in it and wipe the armpits instead of using deodorants.

Soak the feet in water and vinegar for 10 minutes to get rid of their bad odor as well.

19. Hair Rinse

It has potent pH balancing properties that can help you make the hair shiny and soft, and eliminate any residue of other commercial hair products.

20. Dandruff and Thinning Hair

It destroys bacteria that cause hair loss and dandruff and stimulates the secretion of natural oils. It moisturizes the scalp and treats itchiness and dandruff.

21. Poison Ivy and Poison Oak

Apple cider vinegar effectively soothes the irritated skin caused by these poisonous plants and eliminates toxins.

22. Pets

Apply it on the skin of your pet to repel microbes and other pests. You can add it to their food to keep a healthy pH balance in their gut and to prevent allergies, deter parasites, ringworm, fungus, and other microbes. 


Mix it with water and use it as a cleaning solution for all surfaces in the household, in the kitchen, bathroom, hall, and bedrooms.

24. Preserving Food

It has been used as a preservative agent for thousands of years. Use it to save your favorite foods when they are in season, and you can consume them all year long.