Quick Summary
What did ConsumerLab's tests of apple cider vinegar show?
One popular, bottled apple cider vinegar was NOT APPROVED because tests showed it was not actual apple cider vinegar, but an acetic acid product to which apple extract had been added. Nine products were APPROVED for their quality. Products were found to vary in their acidity and acetic acid content (27.1 mg to 882.2 mg per serving). The cost per one-tablespoon serving of apple cider vinegar ranged from 6 cents to 19 cents, and higher cost did not mean higher quality.The cost per serving of a supplement was 32 cents (see What CL Found, How Products Were Evaluated, and use the Results table to compare products).
The apple cider vinegars tested were from 365 (Whole Foods Market), Bragg, Fairchild's, Heinz, Kirkland Signature (Costco), North Coast, Simple Truth, Trader Joe's, and White House. These were chosen based on popularity among ConsumerLab.com members. The apple cider vinegar supplement was from GNC.
Does apple cider vinegar work?
Apple cider vinegar (as a liquid) may reduce or slow the increase in blood sugar after eating (although it may not help people with diabetes) and may modestly aid with weight loss. The effects of apple cider vinegar may be due to its acetic acid content, which tends to be about 5% in vinegars (equaling about 700 to 900 mg of acetic acid per tablespoon). There is no good clinical research supporting the use of pills containing apple cider vinegar in powder form — these generally provide a much smaller amount of acetic acid per serving but can be dangerous if, conversely, the acetic acid is too highly concentrated (see What It Is and What It Does).
Best apple cider vinegar products
One bottled apple cider vinegar (with "mother") was chosen as our Top Pick, providing real, high-quality, apple cider vinegar with appropriate acetic acid content with good flavor, at good value, and without concerning heavy metal contamination from lead, arsenic, cadmium, or mercury.
How much apple cider vinegar to take?
Typically, one teaspoon to one tablespoon of apple cider vinegar is diluted in 1.5 to 8 ounces of warm water and taken before meals (see ConsumerTips).
Apple cider vinegar safety and side effects
Chronic use of apple cider vinegar may erode tooth enamel, so don't let it linger in the mouth, and rinse afterward. As it may affect blood sugar levels, it should be used with caution in people with diabetes. It should also be used with caution in people with gastroparesis (delayed stomach emptying), as it may further slow the movement of food in the stomach. For more details, see Concerns and Cautions.
