The apple cider vinegar (ACV) detox is a diet trend that involves drinking ACV to remove toxins from the body. Apple cider vinegar (ACV) is a popular health product and a feature of many diets and cleanses. ACV is a pungent, acidic, and slightly fruity vinegar made from apple juice. It’s widely used in cooking but has also earned a reputation as a home remedy for a variety of ailments.
However, there is no evidence that ACV, on its own, has this effect. Dietary supplements are not approved for safety or efficacy by the Food and Drug Administration (FDA), and ingredients and their amounts may vary. While it can be a good addition to a balanced diet and may have some health benefits, it is not a proven way to increase detoxification.
The body has its own system for removing toxins, which people can support by eating well, drinking enough water, and avoiding potentially harmful substances, such as alcohol.
While some foods and drinks can influence the body’s natural detoxification process, there is no evidence that ACV plays a significant role. The liver filters toxins from the blood, while the kidneys filter toxins in the urine. The digestive system also excretes toxins via feces.
Potential Benefits of Apple Cider Vinegar
ACV may not play a direct role in detoxification, but it does have other potential benefits, such as:
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- Probiotics or “good” bacteria
- Antioxidants
- Small amounts of minerals, such as calcium and magnesium
Below is some of the research on how ACV may affect health.
Weight Loss
Many people also use ACV for weight loss, as some research suggests that vinegar may help reduce your appetite and regulate your blood sugar levels (1).
A 2024 trial involving 120 adolescents in Lebanon found that regularly consuming ACV may increase weight loss. The participants took three doses of ACV per day for between 4 and 12 weeks. Measurements such as weight, body mass index, and hip-to-waist circumference all decreased.
However, this and other studies on ACV for weight loss have been small, involving relatively few people. Larger trials are necessary to confirm the results.
Cholesterol
A 2021 review of past research found evidence that ACV may help improve cholesterol levels. The authors reviewed nine studies and found that consumption of ACV significantly decreased total cholesterol levels over 8 weeks or more. Participants consumed at least 15 milliliters a day, or 1 tablespoon.
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However, the research so far has some limitations. For example, the studies did not monitor what participants were eating, which could influence the results.
Blood Sugar Regulation
The 2021 review also found evidence that ACV may regulate blood sugar levels, lowering fasting glucose levels and HbA1C concentrations. HbA1C levels help doctors determine a person’s blood glucose levels over the previous 3 months, while fasting glucose tells them a person’s blood sugar in the present moment.
A 2023 study involving 72 people with diabetes also found that those who took ACV had lower blood sugar. However, more research is necessary to determine how this works.
ACV is not a replacement for diabetes medications or any other medical treatment.
How to Consume ACV
Proponents of ACV detoxes say that raw, unfiltered ACV that still contains “the mother” is the most beneficial type to have.
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There are several ways people can consume it, including:
In Drinks
Some people dilute ACV in water or juice and drink it. For example, people can combine:
- 1 tbsp of ACV
- 8 oz of water or juice
- A sweetener such as honey, maple syrup, or stevia, if desired
Other ingredients that people may add include:
- Cayenne pepper
- Cinnamon
- Ginger
To protect teeth from enamel erosion, people should drink with a straw and rinse their mouths afterward.
In Food
Another way to consume ACV is as part of a balanced diet. For example, it can be a tasty ingredient in:
- Salad dressings
- Sauces
- Marinades
- Soups or stews
Adding ACV to food can tone down its acidity and improve the taste. High temperatures may kill the probiotics in ACV, so people may wish to add it at the end of cooking.
Potential Side Effects and Risks
ACV is highly acidic and can erode tooth enamel. To avoid this, take ACV in moderation and always mix it into a glass of water or food.
ACV can also irritate the throat, esophagus, or stomach, especially if a person drinks it undiluted. Always dilute ACV, and if irritation occurs, drink water. If a person begins experiencing frequent heartburn due to ACV, they may need to scale back or stop consumption.
ACV may interact with some medications or supplements. Those taking prescription drugs or who have underlying conditions should talk with a doctor before using ACV.
It is important to note that, at present, there is no evidence to confirm that frequent or long-term use of ACV is completely safe.
Delayed Stomach Emptying
Small studies in humans have suggested that apple cider vinegar may reduce the rate at which food leaves the stomach and enters the lower digestive tract. This could slow the absorption of nutrients into the bloodstream.
In gastroparesis, the nerves in the stomach don’t work properly, so food stays in the stomach too long and is not emptied at a normal rate.
Symptoms of gastroparesis include heartburn, bloating, and nausea. For people who have both type 1 diabetes and gastroparesis, timing insulin with meals is very challenging because it’s hard to predict how long food will take to be digested and absorbed.
One controlled study looked at 10 patients with type 1 diabetes and gastroparesis. Drinking water with 2 tablespoons (30 mL) of apple cider vinegar significantly increased the amount of time food stayed in the stomach, compared to drinking plain water (7).
Newer research is needed to better understand apple cider vinegar’s effect on stomach emptying and blood sugar.
Digestive Side Effects
Apple cider vinegar may cause unpleasant digestive symptoms in some people.
Some research has found that in the short term, acetic acid decreases appetite, but more studies are needed to understand if this effect is sustained in the long term (8, 9).
However, one controlled study suggests that in some cases, appetite and food intake may decrease due to indigestion.
The people who consumed a drink containing 25 grams (0.88 ounces) of apple cider vinegar reported less appetite but also significantly greater feelings of nausea, especially when the vinegar was part of an unpleasant-tasting drink (10).
Low Potassium Levels and Bone Loss
There are no controlled studies on apple cider vinegar’s effects on blood potassium levels and bone health at this time.
However, there is one case report of low blood potassium and bone loss that was attributed to large doses of apple cider vinegar taken over a long period of time.
A 28-year-old woman consumed 8 ounces (1 cup) of apple cider vinegar diluted in water on a daily basis for 6 years. She was admitted to the hospital with low potassium levels and other abnormalities in blood chemistry (11).
What’s more, the woman was diagnosed with osteoporosis, a condition that causes brittle bones and is rarely seen in young people.
Doctors who treated the woman believe the large daily doses of apple cider vinegar led to minerals being leached from her bones to buffer the acidity of her blood.
They also noted that high acid levels can reduce the formation of new bone.
Of course, the amount of apple cider vinegar in this case was much more than most people would consume in a single day - plus, she did this every day for many years.
Erosion of Tooth Enamel
Acidic foods and beverages have been shown to damage tooth enamel (12).
Soft drinks and fruit juices have been more widely studied, but some research shows the acetic acid in vinegar may also damage tooth enamel.
In one lab study, enamel from wisdom teeth was immersed in different vinegars with pH levels ranging from 2.7 to 3.95. The vinegars led to a 1-20% loss of minerals from the teeth after 4 hours (13).
Importantly, this study was done in a lab and not in the mouth, where saliva helps buffer acidity - and a person would not hold vinegar in their mouth for 4 hours. Nevertheless, there’s some evidence that large amounts of vinegar may cause dental erosion.
A case study also concluded that a 15-year-old girl’s severe dental decay was caused by consuming 1 cup (237 mL) of undiluted apple cider vinegar per day as a weight loss aid (14).
Throat Burns
Apple cider vinegar has the potential to cause esophageal (throat) burns.
A review of harmful liquids accidentally swallowed by children found that acetic acid from vinegar was the most common acid that caused throat burns.
Researchers recommended that vinegar be considered a “potent caustic substance” and kept in childproof containers (15).
Case reports of people drinking large volumes of vinegar beverages for a prolonged period of time found that they needed medical attention for their throat burns (16).
Skin Burns
Due to its strongly acidic nature, apple cider vinegar may also cause burns when applied to the skin.