Apple Cider Vinegar: What It Really Does (and Doesn’t Do)
Apple cider vinegar has evolved from a traditional kitchen ingredient to a wellness industry darling, with claims ranging from miraculous weight loss to curing bloating, flattening your stomach, clearing acne, detoxing your body or improving digestion.
It’s easy to see why it’s appealing. ACV is inexpensive, natural, and feels like a simple ritual that promises big results. But, as with most viral hacks, the story is far more nuanced.
Here’s a clear, balanced look at what ACV actually does, where the claims come from, and when to be cautious.
ACV claims
If you’ve seen ACV promoted online, you’ve likely heard:
“Reduces bloating instantly”
“Burns fat and speeds up metabolism”
"Cures acid reflux and digestive issues"
“Stops cravings completely”
“Clears acne and improves your skin”
“Detoxes the body and flushes out toxins”
“Regulates blood sugar like Ozempic”
Influencers often share dramatic before-and-after stories or drink ACV shots on camera as a daily ritual. While some claims have tiny grains of truth based on early research, many others are oversimplifications or exaggerations.
Where the claims come from
The viral wellness industry has heavily promoted ACV as part of morning detox routines. Celebrity endorsements and social media influencers have amplified these claims, often combining ACV with other "detox" products. The early proponents of ACV in wellness culture drew from traditional folk medicine practices, which have been repackaged as scientific breakthroughs. Marketing around the "mother" in raw ACV has further perpetuated mythology about its uniqueness and potency.
What the science actually says
A handful of small studies have looked at vinegar (not specifically ACV) and found that it may slow the emptying of food from the stomach, and that acetic acid (the main compound in vinegar) can influence carbohydrate digestion. This means ACV may slightly steady blood sugar for some people. It may also have a mild effect on appetite in certain scenarios. But these small effects have been turned into very big claims online.
From a metabolic perspective, the research demonstrated genuine, albeit small, benefits for blood glucose management and for lowering cholesterol. But, these were in people with elevated baseline levels of blood glucose, or type 2 diabetics. For those of us without existing metabolic dysfunction, the benefits are likely minimal.
ACV is not a cure-all or a replacement for broader dietary habits. It may lead to a slight improvement in blood sugar responses after a meal, and there's a lot to be said for the psychological or habitual benefit of generally feeling good starting the day with a perceived healthy habit. Some can also find it eases digestion when diluted in warm water (although this is often due to the warm water, not the vinegar).
But the evidence does not support the use of ACV for detoxing the body (this is all done by the liver and kidneys - ACV has absoultely no role to play in this), burning fat, curing bloating, fixing gut issues, balancing hormones, healing acne, supporting "alkalinity" (a very common myth) or dramatically reduce cravings.
When ACV may be helpful
If your fasting glucose levels are high, or you have type 2 diabetes, then adding ACV may be a gentle supportive tool. 1-2 tbsp diluted in water, with meals (particularly starchy ones), may modestly reduce your post meal glucose spikes. But this will be most beneficial to those already implementing low-glycaemic dietary structures. It enhances your existing benefits - it doesn't create them independently. It won't mitigate the impact of a high refined carbohydrate diet.
The same can be said for those with slightly raised cholesterol or triglycerides. If the basics are in place - adequate fibre and reduced refined carbohydrates, then alongside that foundational work ACV may help to support the lowering of these markers.
When to be cautious
This side rarely gets discussed online. Although it may seem harmless, there are some considerations before you start drinking ACV daily.
The acidity of ACV can irreversibly erode tooth enamel. One study found 18% more tooth erosion in those consuming vinegar twice daily for 8 weeks. If you are going to drink ACV before meals then ensure it is well diluted. But if you have existing dental issues then you should avoid this trend entirely.
Contrary to wellness claims, ACV can make acid reflux and gastroparesis worse. The acidity can irritate the already inflammed digestive tract. There is no scientific support for using ACV to treat reflux.
Medicine interact
Over 250ml a day has been shown to lead to electrolyte imbalances. So anyone with electrolyte disorders, or chronic kidney disease, should also avoid this trend.
ACV should never be consumed as a shot . This can burn your throat, damage tooth enamel and irritate the stomach lining.
What to focus on instead
Most people try ACV because they’re dealing with bloating, low energy, cravings, unpredictable digestion, skin flare-ups, weight changes or slow bowels. But these symptms often have deeper route causes that ACV alone can't address. The narrative around ACV promotes passive consumption of a "miracle" product rather than active dietary reconstruction.
The foundational work involves addressing insulin resistance, reducing inflammation, supporting micronutrient deficiencies, assessing thyroid function, improving sleep hygiene and managing stress.
When these underlying factors are explored and supported, symptoms usually improve much more significantly than anything ACV can offer.
For skin health - ensure adequate protein and healthy fats, address hormonal drivers , support gut health with fermented foods and a fibre rich diet and focus on skin loving nutrients such as zinc (found in shellfish and pumpkin seeds) and vitamin A (found in liver and orange fruits and vegetables)
For digestion and gut health - ACV bypasses the actual work of identifying food sensitivities, addressing enzyme insufficiency or repairing the gut lining. Work with a qualified Nutritional Therapist to assess stomach acid production, enzyme status, food sensitivities and dysbiosis patterns. Use evidence based probiotics and introduce a wider range of plant based foods into your diet.
For blood sugar management - your focus should be on whole foods, an adequate balance of protein, fats and carbohydrates and regular movement. With these foundations in place you can use diluted ACV as a minor supportive tool.
Unsure what to do?
It’s completely normal to feel overwhelmed by wellness trends — especially when you just want simple answers or relief from ongoing symptoms.
If you’re feeling confused about what might actually help your skin, hormones, digestion or energy, I’d be happy to explore this with you in a personalised, safe and realistic way.
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