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Apple Cider Vinegar Benefits & Uses 

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Apple cider vinegar is a powerful, versatile health and household product. It can aid in treating skin ailments, improving immune health, cleaning the home, and so much more!

apple cider vinegar benefits and uses

Reading Time: 10 minutes


Apple cider vinegar (or ACV) is a powerful, versatile health and household product. It can aid in treating skin ailments, improving immune health, cleaning the home, and so much more. Have you tested the impressive benefits of apple cider vinegar, yet? Everything you need to know about the benefits of apple cider vinegar is detailed below!


As the name suggests, apple cider vinegar is a vinegar produced from apples. In other words, it is a fermented apple cider filled with a tangy taste and plenty of beneficial bacteria and enzymes.

Believe it or not, the fermentation process to make apple cider vinegar is quite simple. Here’s how it works:

  1. Crush fresh, ideally organic, apples into juice.
  2. Let the juice rest for two weeks, allowing the fermentation process to begin.
  3. As the sugar is converted into vinegar, bacteria called acetobacter forms. This process creates acetic acid, which is a primary ingredient in ACV.
  4. Over the course of months, the apple juice will finish the fermentation process.
  5. Once the liquid becomes cloudy, the “mother” stage has been achieved and can now be used to start new batches of ACV. The mother is murky in appearance and tangy in flavor due to the bacteria and enzymes present.

For more detailed instructions on how to make your own apple cider vinegar, click here.


Apple cider vinegar is known for its impressive antibacterial, antifungal, and antiviral properties. Better yet, ACV has been proven to target harmful bacteria while simultaneously supporting beneficial bacteria (especially when it contains “the mother”). It’s a win-win! Other beneficial properties of apple cider vinegar include:

  • Preservation– Due to the natural acidity of ACV, it can be used as a food preservative. Use apple cider vinegar to pickle your favorite veggies, like cucumbers and carrots.
  • Acidity– The natural acidity in ACV can help restore and rebalance your body’s pH when taken orally. And, it can also be useful in removing chemicals from produce, cleaning kitchen counters, and even killing outdoor weeds.

With antibacterial, antifungal, and antifungal properties, apple cider vinegar is a powerhouse resource to keep on hand at all times.

apple cider vinegar benefits and uses

Given the extensive beneficial properties of apple cider vinegar, it can be used for a variety of health, household, and cooking purposes. Since apple cider vinegar is a natural substance, it is an effective, nontoxic alternative for many everyday uses. Let’s dive into these in more detail below! 


Apple cider vinegar is useful in treating a plethora of health ailments, while also supporting overall health. Apple cider vinegar can easily be added as part of your everyday health routine! 

Improves Gut Health

Apple cider vinegar is rich in beneficial bacteria and is a powerful supporter of a healthy gut microbiome in the following ways:

apple cider vinegar benefits and uses
Acid Reflux (GERD) Management
  • Emerging research suggests that ACV may offer relief for individuals with gastroesophageal reflux (GERD). The acetic acid in ACV has been shown to reduce stomach acidity, providing relief from acid reflux and heartburn, as indicated in a study published in the Journal of the American Dietetic Association.
Digestion and Enzymes
  • ACV contains a variety of live enzymes, including amylases, lipases, and proteases. While research is still developing on ACV’s impact on digestion, we can be confident that the presence of these enzymes in ACV contribute to enhanced digestive processes by assisting in breaking down food.
Balancing pH Levels:
  • ACV, despite its acidic nature, is often praised for its alkalizing potential. Some theories suggest that it may help maintain a more alkaline environment (balanced pH level) in the body, which in turn supports the growth of beneficial gut bacteria. 
Stomach Acid Production:
  • ACV has been proposed as a natural way to stimulate the production of stomach acid. Adequate stomach acid is crucial for efficient digestion and the elimination of harmful bacteria. Individuals with low stomach acid may find ACV beneficial in this regard.
Prebiotic Potential:
  • ACV contains specific fibers and polyphenols that can function as prebiotics, nourishing the growth of beneficial gut bacteria. This prebiotic effect can contribute to a healthier gut microbiome.
Regulation of Bowel Movements:
  • Recent reports suggest that ACV consumption can help regulate bowel movements. The fiber content and potential influence on gut bacteria in ACV could play a role in promoting regularity.

Incorporating ACV into your diet in moderation offers various advantages for digestive health. It is always best to consult with a healthcare professional before making significant dietary changes when using ACV!

Tip: Add 1 to 2 tablespoons to warm water per day as a tea first thing in the morning to reap the gut-healthy benefits. 

Balances Blood Sugar

ACV has been researched and studied as a blood sugar regulator for years as it is proven to reduce blood sugar levels and improve insulin sensitivity. Research has revealed its potential to make a meaningful impact. A study published in the Journal of American Association of Diabetes found that participants who consumed just 20 grams of ACV after a carbohydrate-rich meal experienced a remarkable reduction in post-meal blood glucose levels, underscoring its effectiveness in managing diabetes. Furthermore, in a study published in the Journal of Functional Foods, researchers found that regular consumption of apple cider vinegar (ACV) improved insulin sensitivity in prediabetic adults. This suggests that ACV may play a role in enhancing the body’s response to insulin, potentially benefiting those at risk of developing type 2 diabetes. These results signify that ACV is not just a pantry staple; it’s a natural ally to support better blood sugar management and improved overall health.

One study showed that “vinegar ingestion helped significantly improve insulin sensitivity by up to 34% in those with either type 2 diabetes or insulin resistance.”

Tip: To improve blood sugar, mix 1 teaspoon of apple cider vinegar in 6 oz of filtered water and drink before each meal. 

Supports Weight Loss

Is apple cider vinegar the magic pill for weight loss? It might not be magic, but it is effective at increasing satiety and regulating blood sugar– both of which are factors in weight loss. Apple cider vinegar has gained attention for its potential role in aiding weight management through increased satiety and improved blood sugar regulation, as supported by various studies. Research published in the European Journal of Clinical Nutrition demonstrated that ACV consumption resulted in reduced post-meal blood glucose levels, suggesting its ability to stabilize energy levels and potentially curb excessive eating. Additionally, a study in the journal BMC Gastroenterology noted that ACV ingestion increased feelings of fullness and satiety, leading to decreased caloric intake in participants. These findings collectively underscore the potential benefits of ACV in supporting weight loss efforts by promoting feelings of fullness and helping regulate blood sugar levels, although I do still recommend adding ACV into an already balanced diet and active lifestyle to experience a greater sense of wellness overall.

Tip: Add 1 tablespoon to warm water per day as a tea first thing in the morning to reap the weight loss and metabolism benefits of ACV. 

Improves Cholesterol

Orally consuming ACV has been shown to lower LDL cholesterol and increase HDL cholesterol. Research has uncovered encouraging evidence that incorporating apple cider vinegar (ACV) into your daily routine can have a positive impact on cholesterol levels. A study published in the Journal of Membrane Biology in 2016 demonstrated that ACV consumption significantly lowered levels of LDL cholesterol, often referred to as “bad” cholesterol, especially in hyperlipidemic rats. Additionally, a study featured in the British Journal of Nutrition in 2015 found that individuals with type 2 diabetes who consumed ACV experienced an increase in high-density lipoprotein (HDL) cholesterol, commonly known as “good” cholesterol. These findings suggest that ACV may have a dual benefit of reducing harmful LDL cholesterol while elevating protective HDL cholesterol, which is a promising development for maintaining cardiovascular health.

Tip: Aim to consume 1 to 2 tablespoons per day in a drink, tea, or even as a salad dressing base. 

Improves Gallbladder function

While studies are ongoing, preliminary findings indicate that ACV’s acetic acid content could help stimulate the production of bile, aiding in digestion and potentially preventing gallstone formation. Incorporating ACV in moderation into a balanced diet may offer a natural and promising way to support gallbladder health.

Tip: To improve gallbladder function, consume 1 tablespoon of ACV before each meal. You can also mix with water or juice (such as 100% organic apple) to improve taste. 


All health starts in the gut. In other words, supporting a healthy gut is the first step in achieving a healthy immune system. The powerful properties of ACV support gut health, which naturally boosts immune function.

apple cider vinegar benefits and uses
Sore Throats

Looking to soothe your sore or scratchy throat? Diluting ACV in warm water can help soothe a sore throat, while the antibacterial properties go to work fighting off any pathogenic bacteria in the throat.

Tip: Add 1 tablespoon ACV in hot water with 1 tbsp manuka honey to improve a sore throat. 

Colds & Flu 

ACV can be a potent remedy to naturally ward off a cold and flu. You can use this as a preventative or at the onset of symptoms until symptoms resolve. 

Tip: Drink 1-2 tablespoons of apple cider vinegar in warm water 2-3 times per day to support the immune system during a cold or flu. 

Fever Remedy

Since ACV is antibacterial, antifungal, and antiviral, it can be a great remedy to treat a fever, along with other therapies. Add 1 tbsp ACV in 1 cup of warm bone broth to support detoxification and reduce fevers. 

Clear Sinuses 

To improve sinus pressure, congestion, and/or upper respiratory discomfort, Boil 2 cups of water with 4 tablespoons ACV and add to a large bowl. Lean your head into the bowl while covering your head and inhale the steam for 10-15 minutes. 


To improve pH and prevent or aid in treatment for urinary tract infections, take a warm bath with 1 cup ACV for 20 minutes. 

Group B Streptococcus

To prevent or aid in treatment for Group B Streptococcus, drink 1 teaspoon of ACV in 6 oz of warm water first thing each morning. I personally use this in pregnancy a month before my GBS test in the third trimester. 

Nausea or vomiting 

For nausea, vomiting, or morning sickness, dilute 1 tablespoon ACV with water and drink 1-2 times per day. Added bonus if you add a chunk of fresh ginger to this too! 


Due to the acidic pH and composition of bacteria and enzymes, there are many apple cider vinegar uses for the skin. When facing skin issues, try dabbing diluted apple cider vinegar directly on your skin several times a day. Apple cider vinegar can be useful for the following skin ailments:

  • Eczema: Use a cotton ball and dab ACV on eczema 
  • Acne: Use equal parts water + ACV and dip cotton ball into mixture and onto acne. Let dry completely before rinsing and applying other facial creams 
  • Warts
  • Skin tags: Dip a cotton ball in ACV and leave on the tag for a minute. Place a band-aid over the tag overnight before removing. Repeat daily until tag falls off 
  • Skin toner: Use equal parts water and ACV as a toner on your skin 
  • Dandruff: Mix 1 tablespoon ACV with your regular shampoo before washing your hair. Rinse and style as normal. Repeat as often as needed. 
  • Sunburn: Soak a washcloth with ACV and apply directly on areas that are burned to reduce redness and discomfort 
  • Diaper rashes: Add 1 tablespoon to bath water 

Not only is apple cider vinegar beneficial to our health, but it also offers many uses in the home: 

apple cider vinegar benefits and uses
All-Purpose Cleaning Spray 

ACV is a nontoxic alternative to many household cleaners. As an antibacterial, apple cider vinegar can be combined with water to create an effective and powerful all-purpose cleaner. 

Tip: Always be sure to test on new surfaces first!

Fabric Softener

Add apple cider vinegar to the wash to naturally soften and brighten towels, sheets, and clothing. This is a great alternative for those toxic dryer sheets. 

Fly Trap

Mix apple cider vinegar with a 1:1 ratio of water, plus a squeeze of dish soap to trap pesky fruit flies and other insects. Set the mixture in small, open containers out in the open where fruit flies are common.

Drain Cleaner

To unclog your drain, pour a ½ cup of baking soda down the drain, followed by 1 cup of apple cider vinegar and 1 cup of hot water. Allow 15 minutes to sit. Rinse with hot water.

Weed Killer

The acetic acid in apple cider vinegar is a natural herbicide, which kills weeds. To use on pesky weeds, mix one gallon ACV with ¼ cup dish soap and ½ cup baking soda. Spray the mixture onto the weeds and let the acetic acid do its job.

Deodorizing Spray

An all-purpose cleaning solution made with apple cider vinegar is also effective at removing harsh odors in the home. And, if body odor is your problem, apply diluted ACV directly onto your skin, such as armpits to reduce odor.

Food and Cooking

Apple cider vinegar is a well-known food preservative, but it is also helpful in adding flavor to many recipes such as soups, stews, and sauteed vegetables. 

Food Preservative

Use apple cider vinegar to preserve foods, such as cucumbers, carrots, onions, and cabbage.

Wash Fruits and Veggies

The acidic pH of ACV helps remove pesticides and dirt from produce. Soak your produce in a 1:1 water and ACV mixture to clean thoroughly. Rinse well before eating.

Salad Dressing, Vinaigrette, or Marinade

Add ACV in place of red wine vinegar in your favorite salad dressing, vinaigrette, or marinade recipe. 

Soaking Grains

Soaking grains makes them much easier to digest and absorb. Next time you soak your grains, like oats and rice, add a splash or two of apple cider vinegar to improve the breakdown of antinutrients.

Hot Tea

Add one to two tablespoons of apple cider vinegar to hot tea to aid in digestion and detoxification.


I suggest getting organic apple cider vinegar that contains “The Mother”, This ensures it is fermented and potent enough for all the natural remedies and benefits discussed. You can find this at your local health food store or a local farm. I personally love buying my organic apple cider vinegar from my local farmer because I know they are using the best ingredients. You can find a quality farmer near you by adding your zip code to FarmMatch


Apple cider vinegar (ACV) is a game-changer in so many aspects of your life! Internally, it can boost your health by aiding digestion, supporting weight management, and potentially improving cholesterol levels—real, tangible benefits that can transform your well-being. On the outside, ACV can become your trusted ally for radiant skin, helping you glow with confidence and feel your best every day. And it’s not just about you; ACV can simplify your household cleaning routine, making it eco-friendly and healthier for your family. With its versatility and undeniable benefits, ACV is your secret weapon to unlock a happier, healthier, and more vibrant lifestyle. 
How do you use apple cider vinegar? Do you have any other uses you’ve discovered that you can share? Let me know in the comments below!

apple cider vinegar benefits and uses
  1. Lesley Taylor says:

    Great information! I use acv to mix with Indian healing clay for a facial mask. I also use it to kill weeds.

    • Nikki Yelton says:

      This is fantastic Lesley thank you for sharing these additional uses. I bet the mask is really healing and a great way to detox/cleanse the skin! And how awesome that something so natural is powerful enough to kill weeds without the chemicals and pesticides!? Way to go! 🙂

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