How Apple Cider Vinegar Improves Digestion, Blood Sugar and Fat Burning
Apple cider vinegar is a type of vinegar that’s made from fermented apple juice and contains probiotics, postbiotics, and enzymes that can offer an array of health benefits. Apple cider vinegar is particularly beneficial for supporting healthy blood sugar levels, improving digestion, supporting gut microbiome health, reducing cravings, and improving fat burning. You only need to use a little bit before meals to achieve results, reduce your symptoms and support weight management.
In this article, you will learn what apple cider vinegar is and learn about its main compound, acetic acid. I will discuss the top health benefits of apple cider vinegar. I will explain how to use vinegar safely and effectively. Finally, I will share my favorite apple cider vinegar brand.
While it is a good idea to use apple cider in a liquid form, there are also encapsulated forms of apple cider vinegar that offer similar benefits. Paleovalley Apple Cider Vinegar Complex makes getting organic apple cider vinegar into your body faster, easier, and without having to tolerate the taste.
What Is Apple Cider Vinegar
Apple cider vinegar (ACV) is a type of vinegar made from fermented apple juice. It is made by crushing apples to extract the juice, followed by two stages of fermentation. During the Fermentation Stage 1, the natural sugars in the juice are converted into alcohol by yeast.
During Fermentation Stage 2, the bacteria, usually Acetobacter, convert the alcohol into acetic acid, which is the main active compound in vinegar. The end result of this process is a sour, tangy liquid that contains acetic acid and trace amounts of other acids, enzymes, and probiotics.
Apple cider vinegar has a long history in natural medicine. Back in the day, it was used by Japanese samurai warriors. They said it gave them great strength. Hippocrates, the father of modern medicine, also used apple cider vinegar in many of his remedies.
He would use with different patients that he was working with a wide spectrum of health conditions. It is still a popular natural remedy for weight loss, lowering blood sugar levels, improving digestion, reducing cravings, and various other things. It is also a great addition to dressings, sauces, marinades, pickles, and other areas of cooking, as well as a great, topical remedy and natural cleaning agent.
There are different types of apple cider vinegar. Raw and unfiltered is usually the best, as it is loaded with probiotics (beneficial bacteria) and enzymes. The substance that contains these bacteria, enzymes, and proteins and is responsible for its cloudy, murky appearance is called the mother. Filtered apple cider vinegar is clear and more processed, with fewer health benefits. I recommend choosing raw and unfiltered apple cider vinegar.
Main Compound – Acetic Acid
The main component of apple cider vinegar that has so many great health benefits is acetic acid. This is a postbiotic, which means that it’s a product of bacterial fermentation. This means that bacteria have broken down the apple and they have eaten up the sugar and they’ve produced all of these different postbiotic compounds, different enzymes, some minerals, and acetic acid.
Out of these compounds, acetic acid has been shown to be the primary active compound of apple cider vinegar. It is responsible for its strong sour smell and flavor, but also its health benefits. Acetic acid specifically has actually been shown to support mitochondrial health.
It stimulates something called mitophagy in the mitochondria, which is autophagy in the mitochondria. In mitophagy, the cell starts to break down old, damaged mitochondria, recycle the raw materials and turn them into new, healthy stress stress-resilient mitochondria.
When this happens your gut, it can help to strengthen the tight junctions in the gut to create a stronger, more stress-resilient gut lining, reduce leaky gut syndrome and improve microbiome balance, reduce chronic inflammation, improve blood sugar levels, and support metabolic health.
Benefits of Apple Cider Vinegar
Apple cider vinegar offers a list of health benefits. Some of the top benefits of apple cider vinegar include blood sugar levels,
Improves Blood Sugar Levels
Blood sugar imbalances are a major problem today. We see high blood sugar levels in prediabetes, type 2 diabetes, and blood sugar resistance. However, everyone, even those without these issues, needs to support balanced blood sugar levels, not only to reduce their risk of insulin resistance, prediabetes, and diabetes, but to improve mitochondrial respiration, reduce chronic inflammation, and lower the risk of chronic diseases. Apple cider vinegar may be a great tool for this.
A 2019 study published in Clinical Nutrition ESPEN looked at people with diabetes and dyslipidemia and the effects of apple cider vinegar on their health (1). These individuals had high triglycerides and high cholesterol levels.
Researchers divided them into two groups: one taking apple cider vinegar and a control group not using it. They found that the group taking apple cider vinegar had better and more stable blood sugar levels, hemoglobin, and A1C levels, and lower inflammation and oxidative stress compared to the control group not using apple cider vinegar.
A 2024 study published in the British Medical Journal looked at 120 Lebanese adolescents and young adults who were overweight or obese (2). Researchers divided them into different groups.
One group was taking five milliliters, roughly a third of a tablespoon of apple cider vinegar. Another group was taking two-thirds of a tablespoon, and then another group was taking one full tablespoon. One tablespoon is 15 milliliters of apple cider vinegar.
Researchers tracked their results at 4 weeks, 8 weeks, and 12 weeks, including measuring their hip-to-waist ratio, BMI, total cholesterol levels, and blood sugar levels. They found significant improvements in all of these areas. They noted blood sugar changes at 4 weeks.
At the 8 and 12-week mark, they found better cholesterol and weight loss. All groups had improvements, but the group with the best results was the one taking one tablespoon a day. These results collectively suggest the benefits of acetic acid for overall metabolic health, including balanced blood sugar levels and improved digestion.
Supports Fat Burning
Apple cider vinegar may also support fat burning, weight loss, and weight management. The acetic acid in apple cider vinegar may help to improve metabolism, reduce fat storage, and suppress appetite by increasing feelings of fullness and reducing cravings. This can result in a natural reduction in calorie intake over time.
A 2022 systematic literature review published in Current Developments in Nutrition examined studies looking at the benefits of acetic acid on appetite and energy consumption (3). They found that participants experienced appetite suppression for about 120 minutes after the meal when consuming apple cider vinegar with the meal, according to shorter-term studies. Consuming apple cider vinegar also leads to less snacking for 3 up to 24 hours after taking it.
A 2024 study published in the British Medical Journal has also found a 6 – 8 kg weight reduction and a reduction in waist-to-hip ratio, body fat ratio, BMI, blood sugar, and cholesterol levels after using 3 tablespoons of apple cider vinegar daily for 12 weeks (2).
Of course, apple cider vinegar alone won’t do the trick. You need to combine it with a healthy, nutrient-dense, whole foods diet, regular exercise, good sleep, and other healthy lifestyle strategies.
Reduces Cravings
Apple cider vinegar may also reduce cravings, snacking, and overeating in a variety of ways. It may increase a feeling of fullness. Acetic acid in apple cider vinegar may also slow down the rate at which the food leaves your stomach, which can help achieve a longer-lasting sensation of satiety. As mentioned in the earlier section, according to a 2022 systematic literature review published in Current Developments in Nutrition, apple cider vinegar may reduce cravings and snacking (3).
According to the two studies mentioned in the blood sugar section, apple cider vinegar may help to improve blood sugar balance (1, 2). By helping to stabilize your blood sugar levels, it may also help to reduce cravings, especially for sugar and carbohydrate-heavy foods.
Moreover, by supporting your vagal tone and reducing stress, it may also help to reduce emotional eating and stress eating and support mindful eating and appetite control. Again, this doesn’t happen by itself; a nutrient-dense diet, regular exercise, plenty of sleep, and stress-management strategies are critical for achieving your results.
Activates Vagal Tone
Apple cider vinegar can also stimulate vagal nerve activity. Your vagus nerve is cranial nerve 10, which runs from your brain stem down into your major viscera. It’s your major parasympathetic nerve that helps to calm your body.
The vagus nerve helps to stimulate digestive function. According to a 2018 study published in Frontiers in Psychiatry, the vagus nerve is a modulator for the gut-brain axis and plays a role in mental health, inflammatory, and digestive disorders (4). It also helps to relax by slowing down your heartbeat and breathing and moving you out from fight or flight and into more of a relaxed state where you can digest and heal.
Stimulating your vagus nerve is critical for your digestion, mental health, and other areas of your health. Apple cider vinegar is just one tool for a tuned vagal tone. You can learn more about the importance of your vagus nerve and how to improve your vagal tone by reading this article.
Improves Digestive Health
Apple cider vinegar may also benefit your digestive health by stimulating the production of digestive juices, including stomach acid. Acetic acid may help mimic the natural acidity of the stomach, especially in those with low stomach acid levels.
Low stomach acid can negatively affect proper digestion, and improving stomach acidity may help. By increasing stomach acidity, apple cider vinegar may improve the breakdown of food, especially proteins, and also improve nutrient absorption. This may decrease digestive issues, including bloating, gas, or indigestion, especially after meals.
A 2023 study published in Current Research in Food Science has found that apple cider vinegar may slow down gastric emptying and digestion which may also result in a steadier release of glucose into the blood stream along with digestive benefits (5). Additionally, apple cider vinegar may also encourage the production or enzymes and bile and create a healthier gut environment that can support proper digestion and reduce digestive health issues.
Supports a Healthy Gut Microbiome
According to 2021 research published in Science Reports, apple cider vinegar is a powerful antimicrobial that can fight E. coli infections, which makes it beneficial for reducing the spoilage of food (6).
Thus, it’s not surprising that apple cider vinegar can support a healthy gut microbiome and support beneficial bacteria while discouraging harmful microbes. A 2023 study published in Current Research in Food Science has found that apple cider vinegar is a fermented substance that can support the gut microbiome and metabolome (7).
One way it does this is by supporting mitochondrial respiration, which is the process by which our cells use oxygen to produce energy. By improving mitochondrial activity in the gut lining, it may help to move oxygen out of the gut environment to maintain an anaerobic or low-oxygen (anaerobic) condition that many healthy gut bacteria require to thrive.
This can support the growth of obligate anaerobic bacteria, such as Bacteroides and Firmicutes, which help to support digestion, immune function, and maintain the gut lining. This gut environment is also less friendly for pathogenic aerobic bacteria, which can lead to chronic inflammation and gut microbiome imbalance. Along with a healthy diet, apple cider vinegar may help to improve the gut microbiome environment.
How to Use Apple Cider Vinegar
I recommend taking some apple cider vinegar before a meal for better digestion, blood sugar levels, and metabolic health. The question is how much. It’s only a very small amount diluted in water.
A recent 2025 systematic review published in the Frontiers of Nutrition looked at how apple cider vinegar impacts blood sugar and hemoglobin A1C (8). Researchers found that for every one milliliter of apple cider vinegar that an individual took, they saw a reduction in their blood sugar at the 1.25 milligrams per deciliter level.
Now, 1 milliliter of apple cider vinegar is not much. But they found in this study that the people who had the best results were taking more than 10 milliliters, which is roughly 2/3 of a tablespoon. One full tablespoon is roughly 15 milliliters. If you take that before each meal, you’re getting 2 to 3 tablespoons a day.
In my practice, I find that people get the very best results when they’re taking that amount (1 tablespoon 2 to 3 times a day before meals). However, this systematic review of 7 different studies, found that even a very small amount of apple cider vinegar can have a positive impact on your health. So, even if you take less than this, you can get results.
I don’t recommend taking more than 2 tablespoons at once; there is no scientific evidence suggesting that taking more is more beneficial. After a certain amount, the results will be the same.
You also need to make sure that what you are drinking is not too tart. It has to be well-diluted, otherwise it can burn your esophagus and possibly result in tissue damage and inflammation. If not diluted enough, it may also cause erosion to your teeth.
So, I recommend diluting it. I find that roughly one tablespoon per 4 ounces of water is the right dilution point. If you want to take more apple cider vinegar, you could take two tablespoons in roughly 6 to 8 ounces of water.
Drink it about 15 minutes before your meal to improve digestion and blood sugar balance. After drinking it, I also recommend that you drink a little bit of water to flush and rinse your mouth and reduce the risk of tooth erosion or issues.
You may also use it as a digestive aid between meals as needed. I also recommend using apple cider vinegar in dressings, marinades, bone broths, and other recipes for additional health benefits and flavor.
Apple cider vinegar is not right for everyone. If you have histamine intolerance, apple cider vinegar can increase your histamine load and trigger your symptoms. Some individuals may have more sensitive stomachs or perhaps have stomach ulcers. For those who cannot take apple cider vinegar, I recommend using ginger.
You can try a tiny piece of ginger root, about half an inch and put it in your mouth and chew that before meals. You can also try making ginger tea. Ginger root is very pungent and strong, but that will actually activate the vagus nerve and stimulate those digestive juices. It also contains gingerol compounds that have positive effects for blood sugar control, reducing inflammation, and digestive benefits.
My Favorite Brand
My favorite apple cider vinegar brand is Lucy’s Family Owned apple cider vinegar. This is an organic, unfiltered, unpasteurized, raw, and non-GMO brand made from apples from the Pacific Northwest Region of the United States. It is a family owned, founded, and operated business, family-owned, which I love.
It’s sold in glass bottles, which is important to avoid toxicity from plastics. It’s also great for sustainability as the bottles can be reused or recycled, being glass. It is the highest quality apple cider vinegar I have found.
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How to Use Apple Cider Vinegar:
1. Put on Food: ACV provides acetic acid and enzymes that help to premetabolize meat, veggies, grains, or other food components. This is especially important for meat because our body has to produce a good amount of Hydrochloric acid to effectively break down protein.
2. Mix into Food: ACV provides a tangy sweet flavor when mixed and combined into various food dishes. It is especially good in homemade guacamole, hummus, and quinoa dishes.
3. Sterilize Wounds & Burns: ACV is a great natural anti-microbial that can be put on a cloth and dabbed onto cuts, larger wounds, and burns. It will hurt at first, but will reduce pain, the chance of infection, and improve the healing process
4. Prevent & Heal Acne: Mix with water in a ratio of 1:3. 1 part ACV to 3 parts water. Wash your face with this mixture 2-3x daily.
5. Wart Removal: Best to begin in the evening or at a consistent time when you can change band-aids. Soak a cotton ball in ACV and put it on the wart with a band-aid over the top to hold it in place.
Leave it on for 24 hours and change each day for 7-15 days. The wart will swell and may throb as it initially reacts to the vinegar for the first few days. Then it may turn black within 3 days but should be completely gone after 7-15 days.
6. Dandruff Care: Do a 50/50 mix of apple cider vinegar and water and saturate your hair. Let it sit for 15 minutes and then wash it out of your hair. Do this each night for a week and you should notice your dandruff is eliminated.
7. Energy & Detox: Put 1 tbsp of apple cider vinegar in 8oz of clean water and drink. This helps to detoxify the body and improve energy levels. Do this whenever you like, but most ideal times are in the morning, right after waking and mid-afternoon when you feel a bit tired.
8. Sore Throat Treatment: You can take 1-2 tbsps. of ACV in 2 oz of water and gargle it. This will naturally help to disinfect your mouth and throat and improve your immune function.
9. Clean Your Home: Dilute ACV in a 1:4 ratio with water in a spray bottle and use this as an all-natural all-purpose cleaner.
10. Stop Hiccups: Take 1 tbsp of pure ACV and drink. It is very harsh but the theory is that it overstimulates the nerve endings in the throat and stops the spasms.
11. Apply to Bruises: ACV helps to reduce inflammation. Simply apply to a cloth and wipe over bumps and bruises and it will speed up the healing time.
12. Detox Bath: Apply a cup of ACV into a bathtub of clean water for a great detox soak. This can also be done as a foot bath and is especially good if you have toenail fungus or athlete’s foot.
Final Thoughts
Apple cider vinegar is a type of vinegar that’s made from fermented apple juice and contains probiotics, postbiotics, and enzymes that can offer an array of health benefits. I recommend following the tips in this article to improve your digestion, blood sugar levels, fat burning, and overall health with the help of apple cider vinegar.
If you want to work with a functional health coach, I recommend this article with tips on how to find a great coach. Our website offers long-distance functional health coaching programs with our world-class team of health coaches. For further support with your health and other goals, just reach out—our fantastic coaches are here to support your journey.
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Sources in This Article Include:
1. Gheflati, A., Bashiri, R., Ghadiri-Anari, A., Reza, J. Z., Kord, M. T., & Nadjarzadeh, A. (2019). The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial. Clinical nutrition ESPEN, 33, 132–138. Link Here
2. Abou-Khalil, R., Andary, J., & El-Hayek, E. (2024). Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study. BMJ Nutrition, Prevention & Health, e000823. Link Here
3. Hasan, F., Hamilton, K., Angadi, S., & Kranz, S. (2022). The Effects of Vinegar/Acetic Acid Intake on Appetite Measures and Energy Consumption: A Systematic Literature Review. Current Developments in Nutrition, 6(Suppl 1), 285. Link Here
4. Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers in psychiatry, 9, 44. Link Here
5. Hlebowicz, J., Darwiche, G., Björgell, O., & Almér, L. O. (2007). Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study. BMC gastroenterology, 7, 46. Link Here
6. Yagnik, D., Ward, M., & Shah, A. J. (2021). Antibacterial apple cider vinegar eradicates methicillin resistant Staphylococcus aureus and resistant Escherichia coli. Scientific reports, 11(1), 1854. Link Here
7. Xia, T., Kang, C., Qiang, X., Zhang, X., Li, S., Liang, K., Wang, Y., Wang, J., Cao, H., & Wang, M. (2023). Beneficial effect of vinegar consumption associated with regulating gut microbiome and metabolome. Current research in food science, 8, 100566. Link Here
8. Arjmandfard, Donya Effects of apple cider vinegar on glycemic control and insulin sensitivity in patients with type 2 diabetes: A GRADE-assessed systematic review and dose–response meta-analysis of controlled clinical trials. Frontiers in Nutrition. Link Here
