Vinegar is something most of us have at home, but it’s more than just something for salads or cleaning. Vinegar, especially apple cider vinegar (ACV), has been used for hundreds of years as a health remedy. It can be very good for your body in many ways. Here are some of the main benefits we’ll discuss: it helps lower blood sugar levels, supports weight loss, promotes heart health, aids digestion, kills bacteria, improves skin health, and helps your body absorb nutrients. Read on to learn why vinegar is so good for you.

Vinegar Can Help Lower Blood Sugar Levels

If you have problems with blood sugar, vinegar might help. Research suggests that vinegar can help keep blood sugar levels steady, especially after eating. Interestingly, a 2023 clinical trial found that having apple cider vinegar (ACV) every day might help people with type 2 diabetes control their blood sugar and lower cholesterol. This helps insulin work better so your cells can take in sugar, which keeps your blood sugar from getting too high.

This can be really helpful for people with type 2 diabetes or those at risk of getting it. Experts suggest that taking two tablespoons of apple cider vinegar with a high-carb meal can reduce blood sugar spikes. But remember to talk to your doctor before you start using vinegar, especially if you’re on diabetes medication.

Vinegar Might Help With Weight Loss

Many people know that vinegar, especially apple cider vinegar, might help with weight loss. A study from 2024 showed that people who drank apple cider vinegar every day lost weight reduced their BMI, and had smaller waists compared to those who didn’t use vinegar. The acetic acid in vinegar can help boost metabolism and reduce how much fat your body stores.

However, vinegar is not a miracle solution for losing weight. Adding it to your daily habits might help if you also eat healthy and exercise. Some experts think that vinegar can help you feel full, which means you might eat fewer calories. But don’t take too much—more than two tablespoons per day can hurt your stomach or damage your teeth.

Vinegar Is Good for Your Heart

Interestingly, vinegar can also be good for your heart. Studies show that vinegar may help lower cholesterol and blood pressure, which are both risk factors for heart disease. Apple cider vinegar also contains antioxidants like polyphenols. These antioxidants can help protect your heart by reducing oxidative stress.

Many studies have confirmed the acetic acid in vinegar might also help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Plus, the potassium in apple cider vinegar can help balance the sodium in your body, which may lower blood pressure.

Vinegar Can Help With Digestion

Vinegar has been used for a long time to help with digestion. The acid in vinegar helps your body make digestive juices, which break down food better. Apple cider vinegar also has natural probiotics from the fermentation process, which can help keep your gut healthy.

But vinegar is not for everyone when it comes to digestion. If you have acid reflux or stomach ulcers, vinegar might make it worse. Doctors say it’s best to start with small amounts, like one teaspoon mixed in a glass of water, to see how your body handles it. Also, it’s important to consult your doctor before using vinegar if you have pre-existing digestive issues to ensure it’s safe for you.

Vinegar Can Kill Bacteria

Did you know that vinegar can kill germs? People have been using vinegar to clean and kill bacteria for thousands of years. The acetic acid in vinegar can fight off bad bacteria, including E. coli. That’s why vinegar is used as a natural preservative—it helps stop food from spoiling.

For personal health, vinegar’s ability to kill bacteria can also help with things like bad breath or skin infections. Swishing diluted vinegar around in your mouth can help kill germs that cause bad breath. But don’t use undiluted vinegar because it can damage your teeth.

Vinegar Can Help Your Skin

Apple cider vinegar can be good for your skin too. Its antibacterial properties may help prevent acne, and its light acidity can help exfoliate, making your skin clearer. Some skin products even contain diluted apple cider vinegar.

But you have to be careful. Applying undiluted vinegar directly on your skin can cause irritation or burns, especially if you have sensitive skin. Always mix vinegar with water before using it on your skin, and test a small area first.

Vinegar Can Help Your Body Absorb Nutrients

Another cool thing about vinegar is that it might help your body absorb important nutrients. The acid in vinegar can help your body absorb minerals like calcium and magnesium more easily. This can be especially helpful when eating leafy greens or beans, which are high in these minerals.

By improving how well your body absorbs nutrients, vinegar makes sure you get more out of the healthy foods you eat. If you have trouble getting enough minerals, adding a bit of vinegar might make a difference.

How to Add Vinegar to Your Diet Safely

If you want to try vinegar for its health benefits, it’s easy to add to your diet. A simple way is to mix one or two tablespoons of apple cider vinegar in a glass of water and drink it before meals. You can also use vinegar in salad dressings or add it to sauces.

But be careful—vinegar is very acidic. Drinking it straight can harm your teeth and throat. Always mix it with water or food. And if you’re taking medications, especially for blood pressure or diabetes, talk to your doctor before adding vinegar to your diet.

The Takeaway

Vinegar, especially apple cider vinegar, has many possible health benefits. It can help with blood sugar control, heart health, weight loss, and digestion. It also has antibacterial properties and can even be good for your skin and help you absorb nutrients better. But you should always use it in moderation and be careful how you use it. Vinegar isn’t a replacement for proper medical care or a balanced diet.

If you want to try vinegar for your health, start with small amounts and see how it works for you. And keep in mind, it’s always smart to talk to a doctor before making big changes to your diet or health habits.