For thousands of years, honey and vinegar have been used for medicinal and culinary purposes. Folk medicine often combines the two as a health tonic for a range of health benefits, including weight loss and reduced blood sugar levels. This article explores the combination of apple cider vinegar (ACV) and honey, including its potential benefits and downsides.
What are Apple Cider Vinegar and Honey?
Vinegar can be made from most sources of fermentable carbs. Apple cider vinegar starts with apple juice as a base, which is then fermented twice with yeast. Its main ingredient is acetic acid, giving it its characteristically sour flavor.
On the other hand, honey is a sweet and viscous substance produced by bees and stored within a cluster of waxy, hexagonal cells known as a honeycomb. Honey is a mixture of two sugars - fructose and glucose - with trace amounts of pollen, micronutrients, and antioxidants.
Many consider apple cider vinegar and honey to be a tasty combination, as the sweetness of honey helps mellow vinegar’s puckery taste. Consuming this tonic is thought to provide many health benefits. However, given that both ingredients have been studied separately, the effects of this mixture specifically are largely unknown.
Potential Health Benefits
While the health benefits of apple cider vinegar and honey have been studied individually, very little is known about the effects of consuming them as a mixture.
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Acetic Acid May Promote Weight Loss
The acetic acid in apple cider vinegar has been studied as a weight loss aid. A 12-week study in 144 adults with obesity found that those ingesting 2 tablespoons (30 ml) of apple cider vinegar diluted in a 17-ounce (500-ml) drink daily experienced the most weight loss and a 0.9% reduction in body fat, compared with two control groups (6).
Apple cider vinegar has also been shown to keep you feeling fuller longer, as it slows down how quickly nutrients from foods are absorbed into your bloodstream - an effect that may further aid weight loss. Still, when you combine honey and vinegar, keep in mind that honey is high in calories and sugar and should be consumed in moderation (9).
Several small studies suggest apple cider vinegar may support weight management by improving fat loss, suppressing appetite, and extending feelings of fullness. However, current evidence is limited, and more research is necessary.
A 2024 study tested apple cider vinegar’s effects on 120 overweight or obese Lebanese adolescents and young adults. The study’s participants had 5, 10, or 15 milliliters of apple cider vinegar daily or a placebo for 12 weeks. The researchers associated apple cider vinegar with significant reductions in certain variables, including body fat ratio, overall weight, and waist-hip circumferences.
A 2021 review suggests that apple cider vinegar may activate an enzyme called activated protein kinase (AMPK) to stimulate the burning of body fat. It may also help to suppress a person’s appetite and extend feelings of fullness, which may help people eat less.
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A 2018 trial tested the effects of apple cider vinegar with a restricted-calorie diet. People who had apple cider vinegar with a reduced-calorie diet experienced significant reductions in:
- appetite score
- body weight
- body mass index (BMI)
- hip circumference
Despite the promising results of these studies, more research is necessary to understand the full potential of apple cider vinegar as a weight management tool.
It’s worth acknowledging that the scientific evidence is definitely still evolving.
May Help Alleviate Seasonal Allergies and Cold Symptoms
Both honey and apple cider vinegar are considered natural antimicrobials. Honey is thought to help relieve seasonal allergies, as it contains trace amounts of pollen and plant compounds. Some studies show that it may help relieve symptoms of allergic rhinitis, or hay fever (10).
Yet, it’s unclear how adding apple cider vinegar to honey may influence these effects (1, 2, 4). Also, the mixture may help alleviate certain cold symptoms, such as coughing (11).
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What’s more, due to its fermentation process, apple cider vinegar contains probiotics. These helpful bacteria aid digestion and boost immunity, which may help you fight a cold (12).
May Improve Heart Health
The chlorogenic acid in vinegar is thought to help decrease LDL (bad) cholesterol levels, potentially reducing your risk of heart disease (1). Plus, in rodent studies, honey has been shown to lower high blood pressure, another risk factor for heart disease (1, 13).
It also contains polyphenol antioxidants, which may reduce heart disease risk by improving blood flow and preventing blood clots and the oxidation of LDL cholesterol. Still, more research in this area is needed (14). Furthermore, apple cider vinegar may reduce inflammation and decrease your risk of plaque buildup in your arteries, which can protect heart health. Though, more human studies are needed to explore this possible benefit (15).
Some studies suggest that consuming vinegar may help prevent heart-related diseases. In particular, vinegar has been linked to lowering levels of “bad” LDL cholesterol and increasing levels of “good” HDL cholesterol, which the body uses to help protect against heart disease. Meanwhile, early studies suggest that taking in moderate amounts of honey may help lower blood pressure, which is another risk factor for heart disease.
Finally, a few early trials also suggest that vinegar generally lowers oxidative stress in the body, which is a predictive factor for atherosclerosis (the hardening of the heart’s arteries). More research exploring the effects on humans is needed.
Potential Downsides
While the health benefits of apple cider vinegar and honey have been studied individually, very little is known about the effects of consuming them as a mixture.
Possible Effects on Blood Sugar and Cholesterol
One study that examined a similar combination containing namely grape vinegar and honey observed some negative health effects (3). In the 4-week study, participants drinking 8.5 ounces (250 ml) of water with 4 teaspoons (22 ml) of a grape-vinegar-and-honey mix and some mint for flavor daily experienced slightly increased resistance to insulin, a hormone that regulates blood sugar levels (3).
Additionally, levels of heart-protective HDL (good) cholesterol decreased at the end of the study. Low HDL cholesterol is a risk factor for heart disease (3, 17). Keep in mind that this was a small and short-term study. More research is needed to confirm these findings. A study investigating the effects of honey and apple cider vinegar - rather than grape vinegar - is warranted.
The same study that found that honey vinegar syrup increased fasting insulin found that consumption of the syrup lowered levels of HDL cholesterol in the blood. HDL cholesterol helps protect against heart disease. Without much of it present in the body, your risk of heart disease or experiencing heart-related events increases.
Can Be Harsh on Your Stomach and Teeth
The acidity of apple cider vinegar may worsen gastric reflux, though some people have claimed that it improved their symptoms. However, given that no solid evidence can settle this debate, listen to your body’s cues.
Furthermore, due to its acidity, apple cider vinegar has been shown to erode tooth enamel, potentially increasing your risk of tooth decay. Therefore, it’s recommended to dilute the vinegar with filtered water and rinse your mouth with plain water after drinking it (18). More research is needed to determine the effects of combining it with honey.
Interestingly, some studies have shown honey can help ward off gingivitis, cavities, and bad breath (19, 20).
Acid, a main ingredient in vinegar, is known to be damaging to tooth enamel (the coating on your teeth). Similarly, bacteria in your mouth naturally changes sugary foods into acid when you eat. As a result, drinking honey and vinegar together negatively affects your teeth.
Can Be High in Sugar
Depending on how much honey you add, your mixture may be very high in sugar. It’s important to limit added sugars in your diet, as consuming too much can have negative effects on your overall health.
Too much added sugar - especially from sweetened beverages - is linked to an increased risk of conditions like heart disease and obesity (21, 22). Though small amounts of honey can fit into a healthy diet and may even offer health benefits, it’s important to enjoy it in moderation.
Honey is rich in sugar, which is not ideal for some diets. Too much sugar can lead to health problems such as diabetes. One study that investigated honey vinegar syrup found that consuming a moderate amount of it for four weeks led to an increase in fasting insulin levels (the amount of insulin in the body after not eating any food for a period of time) in volunteers. As a result, people with diabetes may want to avoid drinking honey and vinegar to keep their blood glucose levels stable.
Considerations Before Consuming
Before using apple cider vinegar as a tool for weight management, it is important to speak with a healthcare professional.
Apple cider vinegar and other natural remedies may have some beneficial effects on weight management, but many people see faster or longer-lasting results with lifestyle changes.
The following tips may help someone reach or maintain a moderate weight:
- get at least 150 minutes of exercise each week
- aim for five fruits or veg in the diet every day
- limit foods high in fat or added sugar
- choose whole grains rather than ultra-processed options
- aim for slow, steady weight loss
- share weight loss goals and progress with a trusted friend who can offer motivation
- drink water instead of sugary drinks
- save food for the next day if you are full before finishing a meal
Anyone having difficulty losing weight can speak with a healthcare professional for more help.
The Claim of Alkalizing the Body
Some people claim that eating certain foods or supplements, such as apple cider vinegar and honey, can make your body more alkaline and ward off diseases like cancer and osteoporosis (18).
However, your body has complex systems in place to keep your blood pH level between 7.35 and 7.45, which is needed for its proper functioning. If your blood pH falls outside of this range, the consequences can be fatal (18, 19).
Foods and supplements, including a mixture of apple cider vinegar and honey, do little to influence blood alkalinity (18, 19). In fact, food only affects the pH level of your urine. Whether apple cider vinegar can alter your body’s acid-base balance in the long term need to be investigated (18, 19).
How to Consume Apple Cider Vinegar and Honey
In folk medicine, 1 tablespoon (15 ml) of apple cider vinegar and 2 teaspoons (21 grams) of honey are diluted in 8 ounces (240 ml) of hot water and enjoyed as a comforting tonic before bedtime or upon waking.
You can enjoy this warm mixture on its own or add lemon, ginger, fresh mint, cayenne pepper, or ground cinnamon for flavor. If you have gastric reflux or heartburn, it’s best to drink it an hour before you lie down to decrease symptoms.
Moreover, apple cider vinegar and honey are complementary ingredients in a culinary context. Together, they can make a wonderful base for salad dressings, marinades, and brines for pickling vegetables.
However, the safety of combining apple cider vinegar and honey for young children has not been studied. It’s best to speak with your child’s pediatrician before using this mixture as a home remedy. Additionally, children younger than 1 year of age should not eat honey due to the risk of botulism, a rare and potentially fatal illness caused by bacteria (23).
ACV can be incorporated into cooking or used in salad dressings. If choosing to drink ACV, make sure that it is sufficiently diluted - it is too acidic to drink straight. Given it's a traditional remedy and not a medicine, there are no official guidelines on how to consume it. Some people choose to stir between 1 tsp - 2 tbsp of ACV into a glass of water.
Apple Cider Vinegar Gummies
These supplements contain ACV concentrate combined with other ingredients such as fruit extracts, vitamins, minerals as well as additives to improve the taste. For those who find ACV difficult to drink, gummies are marketed as a more enjoyable and palatable way to supplement. However, like other products of this type, ACV gummies do have downsides including a relatively short shelf life, they typically contain sugars or sweeteners and may contain artificial colours and flavourings.
If you choose to supplement, look for a product with a high potency (at least 800mg ACV per serving), minimal additives and one that contains supportive vitamins and minerals. Alternatively, a healthier option is to include ACV in your meals where possible.