Apple cider vinegar (ACV) has long been praised for its potential health benefits, from aiding digestion to stabilizing blood sugar levels. One of the most popular methods of consumption today is taking it as a diluted “shot.” While more scientific research is still needed in some areas, many people use ACV as part of their daily wellness routine. Here’s what the science says.

What Is Apple Cider Vinegar?

Apple cider vinegar is made through a two-step fermentation process. First, crushed apples are mixed with yeast to convert sugars into alcohol. Then, bacteria convert the alcohol into acetic acid—the main active compound that gives ACV its sour taste and potential health properties.

Raw, unfiltered ACV contains the “mother,” a cloudy substance rich in proteins, enzymes, and beneficial bacteria. Though ACV isn’t a major source of probiotics compared to yogurt or kefir, the “mother” may support digestion and gut health.

1. Rich in Antioxidants

ACV contains several antioxidants such as flavonoids, gallic acid, catechins, ferulic acid, and caffeic acid. These compounds help neutralize free radicals and may reduce inflammation. ACV also includes small amounts of vitamins like beta-carotene, vitamin C, and vitamin E, all of which contribute to its antioxidant properties.

2. May Support Blood Sugar Control

Several studies suggest that consistent consumption of ACV may help lower fasting blood glucose and HbA1C levels, particularly in individuals with type 2 diabetes or insulin resistance. This effect is largely due to acetic acid, which can slow the breakdown of carbohydrates into sugar and improve insulin sensitivity.

3. May Help Reduce Cravings

ACV can help reduce blood sugar spikes that contribute to energy crashes and carb cravings. By slowing gastric emptying—the rate at which food leaves your stomach—ACV promotes more gradual absorption of glucose, helping to regulate energy levels and hunger.

4. May Improve Cholesterol and Triglycerides

Research has shown that ACV may help lower total cholesterol and triglyceride levels, particularly in people with type 2 diabetes. Daily intake of 15–30 mL of ACV over several weeks has been linked to improved lipid profiles, making it a potentially supportive therapy for cardiovascular health.

5. May Support Weight Management

Some studies suggest that ACV may help promote modest weight loss when used alongside a healthy diet. Participants who consumed ACV daily for 12 weeks experienced slight reductions in body weight, body fat percentage, and waist circumference. The weight loss effect may be due to improved satiety and reduced appetite.

6. May Benefit Those With PCOS

Polycystic ovary syndrome (PCOS) is often linked with insulin resistance and hormonal imbalance. One small study found that daily consumption of ACV improved ovarian function and insulin sensitivity in women with PCOS. Though more research is needed, these findings suggest ACV could play a supportive role in managing symptoms.

7. May Help Lower Blood Pressure

Though limited, some research has associated vinegar consumption with reduced blood pressure. In studies involving individuals with high blood lipids and type 2 diabetes, daily vinegar intake led to small but measurable decreases in systolic and diastolic blood pressure.

8. It's a Fermented Food With Gut Benefits

ACV is a fermented food that may contribute to gut health, especially when consumed raw and unfiltered. While not a potent probiotic source, the acetic acid and beneficial compounds in ACV can help balance the gut microbiome and reduce inflammation.

How to Make Apple Cider Vinegar Shots

To make an ACV shot at home, combine 1–2 tablespoons of raw, unfiltered apple cider vinegar with 1/4–1/2 cup of water or juice. To improve flavor and boost health benefits, you can add:

  • Honey or maple syrup for sweetness

  • Fresh ginger for anti-inflammatory support

  • Cinnamon to help regulate blood sugar

  • Turmeric and black pepper for anti-inflammatory effects

Avoid taking ACV undiluted, as the acidity can harm your teeth and throat.

Risks and Considerations

While ACV offers many potential benefits, it isn’t suitable for everyone:

  • Tooth enamel erosion: ACV is highly acidic and may weaken tooth enamel if consumed in excess or undiluted.

  • Digestive issues: Those with acid reflux or gastroparesis should be cautious, as ACV may worsen symptoms.

  • Blood sugar interactions: People with diabetes or insulin resistance should consult a healthcare provider before adding ACV to their routine.

  • Medication interactions: ACV may interfere with diuretics, insulin, or other medications that affect potassium levels or blood sugar.

Always talk to your healthcare provider if you’re unsure about incorporating ACV into your routine.

A Quick Review

Taking a daily apple cider vinegar shot—properly diluted—may support various health goals, including blood sugar regulation, weight management, and cholesterol control. It’s a simple habit that may yield small but meaningful health improvements over time.

However, moderation is essential. Stick to recommended doses, always dilute your vinegar, and consult a healthcare professional before adding ACV to your diet, especially if you have existing medical conditions.