While we binge Netflix’s Apple Cider Vinegar, we’re reminded of the countless ‘wellness’ claims on 2010s social media that we’d managed to bury in our memories. So is there any merit to the health claims linked to the ever trendy ACV?

As we all grow more and more invested in the story of Belle Gibson’s con and remember the long repressed memories of the wellness era of the 2010s, some of us may be questioning if any of the strange health ‘treatments’ mentioned in the show can actually work.

While very few of us will be rushing to look into whether we should try the coffee enemas depicted in Netflix’s Apple Cider Vinegar, the show has once again got people talking about its titular trend. While claims about apple cider vinegar’s purported health benefits regain popularity every few years, Google searches for the condiment have skyrocketed since the show aired. Cited as an aid for everything from weight loss to controlling blood sugar levels – is it worth the hype? 

You may have seen celebrities including Katy Perry, Kim Kardashian, Victoria Beckham and Scarlett Johansson swearing by their daily shots of apple cider vinegar, but ACV has been used as a wellness aid for centuries. The ancient Greeks even relied on it for wound care.

Apple cider vinegar comes from fermenting apples and is majorly water. But the acetic acid also contains tiny amounts of iron, calcium, magnesium, zinc, sodium, sugar and some potassium.

We don’t need to tell you that it isn’t a substitute for modern medicine, and can’t cure cancer, but do any of the other health claims have merit?

Registered dietitian Lindsey Wohlford told the American Heart Foundation, “many small studies show moderate to little health benefits. But we don't have a ton of studies showing significant benefits."

Controls blood sugar

Multiple studies have found that consuming the condiment could slightly reduce fasting blood glucose.

Wohlford said of all the claims regarding apple cider vinegar, its use to lower blood sugar is "the claim that is best supported."

Dietitian and nutritionist Lyndi Cohen tells Body+Soul ACV “has been shown to have some benefit for your blood glucose levels”.

“When you consume apple cider vinegar, it can slow the digestion of carbohydrates, and this can help your blood sugar levels be more stable over time”, she says. “However, the research is still building here and while it’s promising, it’s not conclusive.”

Lowers cholesterol

There have also been some studies suggesting consuming apple cider vinegar could reduce cholesterol levels, especially in people with type 2 diabetes. 

Cohen says though the vinegar is “often touted as being useful to lower cholesterol levels”, “there is significant research that needs to be done here because [existing research] hasn't really conclusively shown this, although I think it could be a promising area to look into.”

Wohlford agreed that “overall, most of these studies are not done with very large populations”, so the dietitian said she “ wouldn't say we were sure of any of [these findings]."

Aids weight loss

Some studies, celebrities and creators online have claimed the condiment has helped them to lose weight. 

Cohen says ACV can do this by reducing your appetite, though the nutritionist and dietitian adds that “when we look at long term studies, they don't seem to show a long term impact of using apple cider vinegar. So any appetite suppressing benefits might just be a short term impact.”

She urges that for us to maintain any health benefit from healthy habits, “we have to be able to stick to it over the long haul. So you’re probably willing to shot apple cider vinegar for a couple of weeks, but to get the benefits, you’d need to do it over the long haul.”

The experts encourage a focus on more sustainable beaviours and health practices if your goal is weight loss.

Promotes gut health

We know many fermented foods are a great source of natural pre and probiotics. So apple cider vinegar can increase the amount of good bacteria in our guts, as can incorporating fermented foods in our meals.

Cohen says ACV “is essentially a prebiotic, which is food for your gut bugs. And so it is a good thing to consume for your gut health when included as part of a healthy varied diet.”

Both Wohlford and Cohen note that there are better ways to get these health benefits without the possible damage apple cider vinegar’s acidity levels could do to your esophagus or tooth enamel.

“My recommendation is to include apple cider vinegar as some of the cooking ingredients that you use when you're making a salad dressing. It's a great vinegar option to choose and something I use quite often”, Cohen tells Body+Soul.

“And also let’s just be honest, the taste of an apple cider vinegar shot is not tasty at all. If you are someone who's trying to manage your blood sugar levels or lose weight, I don’t think shotting apple cider vinegar alone will do much. I think there are far more impactful strategies you could try and implement first that might be a little tastier”.