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Apple cider vinegar is fermented apple juice with about 5 % acidity, milder and fruitier than many vinegars. Use it in dressings and pickles – never neat.
Apple cider vinegar isn't a significant provider of vitamins, fibre or protein. From a practical point of view, what stands out is its very low energy and sugar content: a tablespoon brings only a few calories. It contains small amounts of potassium, but that isn't the main point. Studies mainly look at the acetic acid it contains, in connection with the body's response to carb-heavy meals.
Apple cider vinegar tastes distinctly sour, but usually rounder and fruitier than more neutral vinegars. Cloudy, unfiltered versions often have a slightly fuller apple note, while clear products taste more straightforward. It works well in salads, coleslaw, pickles, lentil dishes and marinades for vegetables or tofu. It's less suited to very delicate milk-based sauces, or anywhere a sharp hit of acidity would get in the way.
In human studies, apple cider vinegar is mainly looked at in connection with the blood glucose response after carb-heavy meals, satiety and eating behaviour. Overall, the evidence is limited: studies are often small, short and methodologically inconsistent. There are hints of possible effects of acetic acid as part of a meal. Studies show at most small effects on body weight; apple cider vinegar is no substitute for changing your diet. Labels like "wonder remedy", or promises about burning fat or about diseases, aren't supported by the available evidence.
Typical amounts are 1 tbsp for dressings or diluted in water; drinking apple cider vinegar neat makes no sense because of the acid.
As a processed, acidic product, apple cider vinegar can be used raw, but because of its strong acidity it shouldn't be drunk neat in larger amounts.
Apple cider vinegar isn't one of the 14 major allergens in EU law. If you have a sensitive stomach, reflux or histamine sensitivity, the acid may not agree with you. In pregnancy and while breastfeeding, normal kitchen amounts are generally fine; if you regularly have larger amounts or notice symptoms, talk to your doctor.
Apple cider vinegar on its own doesn't automatically make you lighter. Studies showed at most small effects on weight, and it's no substitute for changing your diet. What matters is your long-term energy balance – in other words, whether you reach a suitable calorie deficit.
It's most often taken 10 to 20 minutes before a carb-heavy meal. You don't have to drink it first thing in the morning on an empty stomach. The timing before a given meal usually matters more than the time of day.
Day to day, 1 to 2 teaspoons up to 1 tablespoon, diluted in water, is usually enough. If you're sensitive, start with a smaller amount. Very large amounts bring no clearly proven extra benefit and are more likely to cause irritation.
For the blood glucose response, the acetic acid seems to be what matters, not necessarily the apple base. Apple cider vinegar is popular but not clearly superior. If you use another vinegar that agrees with you, the effect may be similar.