Apple cider vinegar has become a popular traditional remedy for many problems like obesity, acid reflux, skin health, and many other health conditions. This highly acidic vinegar is also very controversial when it comes to the validity of the claims that are made about it's supposed benefits. 

When discussing apple cider vinegar, it is important to look at the scientific evidence as well as the anecdotal and traditional claims of miraculous benefits. Although the scientific evidence in humans is lacking, there have been some animal studies to somewhat support some of the incredible claims. 

This article will break down the common claims made about the benefits of apple cider vinegar and also discuss the research that is backing these claims. Before doing so it is extremely important to realize that animal studies are generally not recognized as high-quality evidence and are only used as preliminary assessment before conducting randomized-controlled trials in humans. Therefore, the animal studies discussed should be taken with a grain of salt and are not the final verdict.

The "Benefits"

1. Weight Loss

There are a couple of ways in which apple cider vinegar is said to help with weight loss. One way is through appetite suppression and can be measured anecdotally on a person-by-person basis. The other is through affecting an enzyme that is responsible for regulating metabolism. Most of the studies done on apple cider vinegar have been preliminary studies on mice and there is a lack of high-quality scientific evidence in humans showing that apple cider vinegar can help with weight loss.

Human Studies One of the very few studies in humans came in a japanese trial that used regular vinegar and it resulted in more fat loss, weight loss, and lower triglyceride levels in obese people (1). Another study showed an effect on blood sugar spikes after eating a meal while supplementing vinegar. The results showed a slower insulin response which may be important for the digestion of sugars (2). 

Animal Studies: Without going in-depth on every single study, there are many animal studies showing that apple cider vinegar is effective for weight loss and improving many conditions that follow obesity through various mechanisms like increased fat burning, suppression of fat storage, and decreased hunger (3, 4, 5). 

Take Away: Overall there is pretty decent evidence that apple cider vinegar may help at least somewhat with weight loss. Whether due to suppressing the appetite or it's metabolic effects, it definitely has potential in a weight loss regimen. Personally, I notice the appetite suppressing effects when I drink apple cider vinegar before meals and usually eat less throughout the day when I take it in the morning. 

2. Treat/Prevent Disease

Some apple cider vinegar claims (primarily on the internet) say that it is beneficial for preventing and treating a host of diseases. Common diseases that are said to be treated or prevented by vinegar include cancer, autoimmune conditions like psoriasis, diabetes, skin conditions, and many others. The majority of these claims do not have much scientific evidence. 

Human Studies: There are not many human studies regarding apple cider vinegar and the treatment or prevention of disease. Theoretically, human studies showing weight loss, glucose metabolism regulation, and improvements in biomarkers of disease (1, 2, 6) may translate to a beneficial effect on certain metabolic conditions. 

Animal Studies: Many animal studies have demonstrated apple cider vinegar's ability to prevent and treat certain diseases. They have shown it to improve many biomarkers of health while increasing antioxidants (7).

Take Away: Apple cider vinegar is not intended to treat any diseases and should not be used as such. There is very little human evidence showing it's effectiveness in the treatment and prevention of disease and any benefit it may provide is just an added bonus that is not yet known. 

3. Digestive complaints

Many of the claims that say apple cider vinegar may help with digestive complaints attribute this to it's acidic nature. One of the common theories is that because of its acidity, apple cider vinegar may help balance out stomach acid and help with problems like acid reflux. There are no reliable studies on this so I will skip straight to the "take away".

Take Away: Although there aren't many studies on this claim, it has anecdotally helped people with digestive complaints like acid reflux. On the other hand, it has likely also made these complaints worse for some individuals. It's simple: If you are one of the people that it helps- great, keep taking it! If you are someone who got worse after taking it- discontinue use.  

4. Oral Health:

Some people claim that using apple cider vinegar as a mouth wash may improve their oral health. It has been said that this can improve bad breath and remove stains from teeth. 

Studies: The high acidity of apple cider vinegar may be helpful for whitening teeth and this type of substance is commonly used in tooth bleaching agents (8). Studies have also shown the antimicrobial nature of apple cider vinegar and its ability to reduce fungal overgrowth in the mouth (9).

Take Away: Apple cider vinegar may actually be effectively used to help with oral hygiene. Mixing with water and swishing around in the mouth is a common way that people use apple cider vinegar to improve oral health.

Final Take Away: 

Apple cider vinegar does not have much supporting research in humans and definitely needs more trials to validate most of it's claims. If you decide to use apple cider vinegar for any reason, it is important to remember that it is highly acidic and to safely dilute it to avoid injury; many injuries have been reported most commonly involving burns of the skin and digestive tract. Before choosing any recipe on the internet for an apple cider vinegar product, make sure to carefully determine whether it is a safe dilution and be sure that you are not consuming too much.