The Benefits of Drinking Apple Cider Vinegar (+ 8 Recipes To Make It Less Gross)

Apple cider vinegar (ACV) is a darling of the nutrition world, and it’s easy to see why. This fermented tonic has a ton of health benefits, ranging from improving digestion, providing relief from heartburn, reducing blood sugar and lipid levels, increasing energy, and eliminating cravings, to supporting fat burning and weight loss [source].

It has also been shown to help detox the body as an antioxidant free radical scavenger [source]. As a holistic nutritionist, I’m a big fan of apple cider vinegar, and it will always have a place in my pantry. I recommend it to my clients and use it myself daily for its healing properties.

Apple cider vinegar is made from crushed apples that have been fermented. During the fermentation process, the sugar in the apples turns into organic acids, creating an array of enzymes, minerals, pectin, and probiotics known as “the mother.” 

The “mother” is visible as cloudy strings in the bottom of the bottle. It is only found in organic, raw, unpasteurized, and unfiltered apple cider vinegar, such as Bragg’s. I recommend giving the bottle a gentle shake each time before using it to distribute these elements.

Now that you’re clear on what this mysterious tonic actually is, let’s dive a bit deeper into ACV’s digestive, detox, blood sugar, and beauty benefits.

The Digestive Benefits of Apple Cider Vinegar

Apple cider vinegar is rich in acetic acid, which supports digestive function with its enzymes and probiotics. It slows gastric emptying [source], which prevents those blood sugar spikes and allows food to be more effectively broken down in the stomach [source]. This leads to better nutrient absorption.

If you suffer from acid reflux or heartburn, your symptoms may, in fact, be caused by low stomach acid instead of too much. This may be contrary to what you have heard from your doctor. The truth is we are not sure who is right.

For those heartburn sufferers, try consuming 1–2 tablespoons of apple cider vinegar diluted in 8 ounces of water about 15 minutes before a meal. (This is not recommended for anyone with a stomach ulcer. Please discontinue or see your doctor if you are having worsening symptoms.)

The Detox Benefits of Apple Cider Vinegar

Apple cider vinegar is rich in antioxidants, such as polyphenols, which are active in the lymphatic system and support the body’s detoxification processes. These antioxidants are particularly effective at mitigating the oxidizing impact of stress. ACV is a great tool to support daily detox and healthy circulation.

The Blood Sugar Benefits of Apple Cider Vinegar

Apple cider vinegar has been shown to have numerous benefits for insulin function due to its blood sugar-supporting properties. Studies show that taking 2 tablespoons of apple cider vinegar and water before a meal improves insulin sensitivity and helps reduce blood sugar levels after eating, even with high-carbohydrate meals [source]. Steady blood sugar levels are crucial for balanced hormones, a stable mood, and reduced cortisol.

Apple cider vinegar is also great for reducing sugar cravings. It helps stabilize your blood sugar, supports satiety (that feeling of being full), and provides a sour taste. The sour taste of fermented foods and drinks can actually help to relieve the desire for sugar and processed foods.

The Beauty Benefits of Apple Cider Vinegar

Beauty is an inside job! Apple cider vinegar supports your digestive and detoxification systems, which, in turn, help give your skin that healthy glow! The acetic acid in ACV has an alkalizing effect on the body. Things like coffee, alcohol, meat, sugar, dairy, and highly refined and processed foods are acidic, whereas fruits and veggies are alkaline.

Although it may seem counter-intuitive, lemons, limes, and apple cider vinegar all help alkalize and detoxify the body. Maintaining an alkaline diet supports your immune system, reduces inflammation, and creates a healthy microbiome.

Apple cider vinegar has also been shown to have antimicrobial properties [source] and can be used for topical skin applications. There are many ways to use ACV topically, such as in a hair rinse, bath soak, toner, deodorant, etc. You can check out more ways here.

In general, ACV is very safe. However, it is not recommended for women who are pregnant or breastfeeding. It is best for people on diabetes medications to consult their doctor before starting a regimen that includes apple cider vinegar, as it may lower blood sugar levels.

8 Recipes To Make Drinking Apple Cider Vinegar Less Gross

Apple cider vinegar is a wonderful addition to your daily diet, but many people struggle to get it down the hatch because it’s taste is quite strong! I personally don’t mind adding a tablespoon to a glass of water and sipping on it, but I understand that most people don’t have that same experience with ACV, so here are some ways to make it taste better:

1. Hold Your Nose

Add 1 tablespoon of apple cider vinegar to 2 ounces of water, hold your nose, and shoot it down the hatch!

2. Pineapple Shooter

• 1/4 cup pineapple juice
• 1 tablespoon apple cider vinegar
• 1 teaspoon raw local honey
• Dash of cinnamon
• Dash of cayenne

3. Paloma Mocktail

• 1/4 cup grapefruit juice
• 3/4 cup plain or sparkling water
• 1 tablespoon apple cider vinegar
• 1 tablespoon lime juice
• 1 teaspoon raw local honey

4. Winter Detox Warmer

• 1 glass of warm or hot water
• 1 tablespoon apple cider vinegar
• 1 tablespoon lemon juice
• 1/2–1 teaspoon ground ginger
• 1/4 teaspoon cinnamon
• 1 dash cayenne pepper
• 1 teaspoon raw local honey

5. Raspberry Mint Shrub

• 2 cups very ripe raspberries
• 1/2 cup raw apple cider vinegar
• Sparkling water

Combine the berries and vinegar in a shallow dish, so the berries are mostly covered with the vinegar. Mash up the berries to release their juice. Cover and leave at room temperature for 24 hours. Pour the mixture through a fine mesh strainer, pressing on the solids to release the liquid. Discard the solids. Add 2 tablespoons of the raspberry vinegar mixture to a glass, and top with sparkling water.

6. Hangover Cure

• 4 cups coconut water (or regular water)
• 1 lemon
• A handful of mint leaves
• A slice of fresh ginger root
• 1 small cucumber
• A handful of fresh or frozen berries (e.g., raspberries, blueberries)
• 1 tablespoon apple cider vinegar

Peel the cucumber into strips using a vegetable peeler. Slice the lemon into circles, the ginger into thin rounds, and pull the mint leaves off their stems. Pour the water or coconut water into a jug and add the lemon, cucumber, ginger, mint leaves, berries, and ACV. Then let the water sit for about thirty minutes to allow the flavors to infuse into it.

7. Apple Cider Vinegar Protein Smoothie

• 1 cup baby spinach
• 1/2 cup frozen zucchini
• 1 apple, chopped
• 1 teaspoon cinnamon
• 1 tablespoon apple cider vinegar
• 1 tablespoon walnut butter
• 1 scoop collagen peptides
• 1 cup water

And if you’ve tried all of the above and you really can’t stand to drink it, try it on a salad instead.

8. Citrus Vinaigrette

• 1/2 cup fresh grapefruit juice
• 2 tablespoons olive oil or MCT oil
• 1 tablespoon raw apple cider vinegar
• 2 teaspoon Dijon mustard
• 1 teaspoon maple syrup or raw honey
• 1/2 teaspoon sea salt
• 1/2 teaspoon garlic powder
• Freshly ground black pepper

Add all the ingredients to a glass mason jar. Shake well to combine.

This post was medically reviewed by Dr. Amy Shah, a double board-certified MD, who specializes in helping busy people repair their microbiome and reduce inflammation. Learn more about Hello Glow’s medical reviewers here. As always, this is not personal medical advice, and we recommend that you talk with your doctor.

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