4 Health Conditions Apple Cider Vinegar May Help Manage Naturally, According to a PharmD

• Why this matters: Apple cider vinegar may offer health benefits, but research is still preliminary and longer use can carry risks.
• What you can do: Use it only for short periods, since studies suggest it is safe for up to 12 weeks.
• The payoff: Limiting prolonged use may help lower the risk of complications such as low potassium and weakened bones.

Apple cider vinegar is a common pantry item, often mixed into salad dressings or used as a household cleaner. Some people also turn to it as a home remedy for problems such as infections and heartburn. Preliminary research suggests it may help ease symptoms of several health conditions, in part because of its anti-inflammatory and antioxidant effects.

1. Diabetes

Apple cider vinegar may help reduce blood sugar by slowing how quickly the stomach empties and by limiting the body’s breakdown of carbohydrates into sugar.

Studies show that people who consumed apple cider vinegar had lower fasting blood glucose and hemoglobin A1c, which reflects average blood sugar over a three-month period. Both measures are used in diagnosing diabetes.

A similar study involving adults with type 2 diabetes found that taking 2 tablespoons (30 milliliters) of apple cider vinegar each day reduced fasting blood glucose and HbA1c.

2. High Cholesterol

Research suggests that taking apple cider vinegar for 12 weeks may raise high-density lipoprotein, or HDL, the “good” cholesterol, lower triglycerides, and have little effect on low-density lipoprotein, or LDL, the “bad” cholesterol.

Total cholesterol includes HDL, LDL, and triglycerides. Although HDL supports heart health, high total cholesterol can raise the risk of heart disease.

People with a history of type 2 diabetes appear to see the greatest improvement in blood fat and cholesterol levels when using apple cider vinegar.

3. Hypertension

In a study of adults with type 2 diabetes, apple cider vinegar lowered systolic blood pressure after eight weeks. Those taking it also experienced weight loss and smaller body measurements, which may help explain the change in blood pressure.

More research is needed to better understand its possible effect on blood pressure.

4. Eczema

Apple cider vinegar may help with eczema, a condition that causes itchy, flaky, red skin. One reason is that it may inhibit the growth of Staphylococcus aureus (staph), a common skin bacterium that can contribute to eczema flare-ups.

However, studies have found that apple cider vinegar does not seem to improve the skin barrier and may even irritate the skin in some people.

More research is still needed to determine whether it truly benefits skin health.

How to Use Apple Cider Vinegar

Apple cider vinegar comes in liquid, tablet, and gummy forms. There are no official dosing guidelines, but studies suggest it is safe to use for up to 12 weeks.

It is generally considered safe, but long-term use may contribute to hypokalemia, or low potassium, and osteoporosis. When applied to the skin, it can also cause irritation or burns.