Apple Cider Vinegar: Complete Guide to Benefits, Uses, and Recipes

Apple cider vinegar has been used for generations as a simple, natural staple in the kitchen and home.
In this in-depth guide, you’ll learn what apple cider vinegar is, how it’s made, the science behind it, practical ways to use apple cider vinegar, and how to stay safe while using it.

What is apple cider vinegar?

At its core, apple cider vinegar is a fermented liquid made from apples, water, and beneficial yeast and bacteria.
The process starts with crushing apples and combining them with water and natural or added yeast.
The yeast feeds on the natural sugars in the apples and converts them into alcohol in a process called alcoholic fermentation.

Next, specific bacteria are introduced (or naturally present) that convert the alcohol into acetic acid.
This second stage is called acetic acid fermentation and is what gives the vinegar its sharp, tangy flavor and strong smell.
The cloudy strands you sometimes see floating in the bottle are known as the “mother,” a mix of proteins, enzymes, and friendly bacteria that many people look for when choosing a more traditional or less processed product.

You’ll find different types on store shelves: filtered and clear, raw and unfiltered, organic, flavored, or even infused with herbs.
Raw and unfiltered versions usually contain the “mother” and are often preferred by people who want a more traditional option.

If you want to know what apple cider vinegar is good for here is a comprehensive guide.

How apple cider vinegar is made step by step

Traditional apple cider vinegar starts with fresh apples that are washed, crushed, and pressed into juice.
That juice is placed in a container with yeast so the natural sugars can begin fermenting into alcohol.
Over days or weeks, the alcohol level rises while the sugar level drops.

In the next stage, acetic acid–producing bacteria are allowed to grow.
These bacteria convert the alcohol into acetic acid, which is the main active component of vinegar.
The longer the fermentation, the stronger and more complex the flavor becomes.
Some producers age their vinegar in wooden barrels to deepen the taste.

If you want a detailed, step-by-step breakdown of the process, including how it can be done at home, you can check out my dedicated post How Do You Make Apple Cider Vinegar? where I walk through the stages more closely.

Potential health benefits of apple cider vinegar

Many people reach for apple cider vinegar because they’ve heard it can support digestion, blood sugar, weight management, skin, and more.
While research on the health benefits of apple cider vinegar are still evolving and results can vary from person to person, there are a few areas where this traditional remedy shows promise.

Digestion and gut comfort

Some people find that a small amount of diluted ACV before meals helps them feel less bloated or heavy afterward.

Apple cider vinegar for bloating is widely used to ease trapped gas, support smoother digestion, and help people feel lighter after meals.

The acetic acid may support stomach acidity in certain individuals, which can help with the breakdown of food.
Others feel it helps with regularity when used consistently alongside a generally healthy diet. For a more comprehensive overview, Check out the full guide on apple cider vinegar for digestion.

Blood sugar and carb-heavy meals

A number of small studies suggest that vinegar taken before or with a meal may help blunt post-meal blood sugar spikes, especially after meals high in refined carbohydrates.
This doesn’t replace medication or medical care, but for some people, it can be one small tool in a larger blood sugar–friendly lifestyle.

Weight management and cravings

Some people report feeling more satisfied or less snacky when they include a diluted vinegar drink before meals.
This may be due to a combination of slower stomach emptying, better blood sugar control, and the simple habit of pausing to drink something before eating.

Skin, hair, and topical uses

Diluted vinegar is sometimes used as a skin toner, scalp rinse, or part of DIY beauty routines.
Its acidity may help balance the skin’s pH or remove product buildup from hair when used carefully and properly diluted.

If you are wanting to get rid of skins tags some people swear by apple cider vinegar for skin tag removal.

If buildup is one of your biggest hair frustrations, my detailed guide on apple cider vinegar for scalp buildup walks you through how to use ACV to get a cleaner, fresher scalp.

If your interested how ACV helps thinning or shedding hair this article explains apple cider vinegar for hair loss.

Heart health and cholesterol

Early research in animals and small human studies has explored whether regular vinegar intake might influence cholesterol or triglyceride levels.
The evidence is not strong enough to make big promises, but it’s an area of ongoing interest.

If you want a focused breakdown of these potential benefits, including more detail on the research and practical tips, you can read my post Apple Cider Vinegar Benefits, where I zoom in on this topic alone.

Apple cider vinegar and women’s health

Some women are especially interested in apple cider vinegar for support with bloating, cravings, and energy, particularly around their menstrual cycle or during hormonal shifts.
While it’s not a cure-all, a gentle, consistent routine with diluted vinegar may help some women feel more balanced when combined with good sleep, hydration, and nutrient-dense meals.

There are also women who use it as part of a broader approach to managing blood sugar, especially if they notice energy crashes after carb-heavy meals.
Others are curious about its role in skin clarity, especially when breakouts seem tied to hormonal changes.

For a deeper dive into how this fits into women’s routines specifically, you can explore my detailed article Apple Cider Vinegar Benefits for Women, where I talk more about cycle support, cravings, and practical ways to use it.

Ways to use apple cider vinegar in daily life

There are several simple ways to add apple cider vinegar to your routine without overdoing it or overwhelming your taste buds.
The key is always dilution, consistency, and paying attention to how your body responds.

Drinking it diluted

One of the most popular ways to take apple cider vinegar is as a diluted drink.
Many people mix a small amount into a large glass of water and sip it before or with a meal.
Some like to add lemon, cinnamon, or a touch of honey for flavor, as long as it fits their goals and preferences.

If you enjoy experimenting with flavors and want ready-made combinations, you can check out my post Apple Cider Vinegar Drink Recipes, where I share different ways to make it more enjoyable and easier to stick with.

Using it in cooking

Vinegar can be a flavorful addition to salad dressings, marinades, sauces, and even some baked dishes.
Using it in food is a gentle way to include it in your day without feeling like you’re “taking a supplement.”

Topical and household uses

Some people use diluted vinegar as a skin toner, scalp rinse, or foot soak.
Others use it as part of natural cleaning solutions around the home.
If you choose to use it on your skin or hair, always dilute it well and patch test first to avoid irritation.

Safety, side effects, and who should be careful

Even natural products can cause problems when used in the wrong way or by the wrong person, and vinegar is no exception.
Because it is acidic, taking it straight or in large amounts can irritate the throat, damage tooth enamel, or upset the stomach. There are ACV ingredients, uses, side effects and more that you should know about.

Protecting your teeth and throat

Always dilute vinegar in plenty of water and avoid sipping it all day long.
Some people prefer to drink it through a straw and rinse their mouth with plain water afterward to help protect their enamel.

Stomach sensitivity and reflux

If you have a history of stomach ulcers, reflux, or a very sensitive digestive system, vinegar may not feel good for you.
Pay attention to any burning, pain, or discomfort and stop if it doesn’t agree with you.

Medication interactions and medical conditions

People taking certain medications—especially for blood sugar, blood pressure, or diuretics—should be cautious and talk with a healthcare professional before using vinegar regularly.
It can sometimes amplify the effects of medications or affect potassium levels.

Who should avoid it or use extra caution

Anyone with chronic health conditions, a history of eating disorders, or complex medication regimens should get personalized guidance before adding strong daily habits like this.
Pregnant or breastfeeding women should also check with their provider if they plan to use it regularly.

How to choose a good bottle

When you’re standing in front of the shelf, it can be hard to know which bottle to grab.
Many people prefer raw, unfiltered, organic options that contain the “mother,” especially if they’re using it for wellness routines rather than just cooking.

Look for:

• Short ingredient lists: ideally just apples and water.
• Glass bottles: some people prefer glass over plastic for long-term storage.
• Trusted brands: companies with a long history of making vinegar.

How to store it and how long it lasts

Vinegar is naturally acidic, which helps preserve it for a long time.
Most bottles can be stored in a cool, dark cupboard with the lid tightly closed.
You don’t usually need to refrigerate it, though you can if you prefer.

Over time, you might notice more “mother” forming or a bit of sediment at the bottom of the bottle.
This is normal for raw and unfiltered varieties and doesn’t mean it has gone bad.

How to start using it gently

If you’re new to vinegar, it’s usually best to start small and see how you feel.
Begin with a very diluted mixture and use it only a few times a week.
Notice how your digestion, energy, and overall comfort respond before increasing how often you use it.

You don’t have to use it every day for it to be helpful.
Some people prefer to use it around heavier meals, while others like a consistent routine.

Frequently asked questions

1. What is the “mother” in vinegar?

The “mother” is a collection of proteins, enzymes, and friendly bacteria that can form during fermentation.
It looks like cloudy strands or sediment in the bottle.
Many people see it as a sign of a more traditional, less processed product.

2. How much apple cider vinegar should I take each day?

There is no one-size-fits-all dose, and it’s important not to overdo it.
Many people who choose to use it stick with a small amount diluted in a large glass of water, often once a day or a few times per week.
It’s always wise to listen to your body and talk with a healthcare professional if you have any medical conditions or take medications.

3. Can I drink it on an empty stomach?

Some people like to take a diluted drink before breakfast, while others find that works better with food.
If you notice burning, nausea, or discomfort when you drink it on an empty stomach, it may be better to have it with a meal or avoid it altogether.

4. Does it help with weight loss?

Vinegar alone is unlikely to cause major weight loss, but it may support a broader routine that includes balanced meals, movement, sleep, and stress management.
Some people feel more satisfied and less snacky when they include a small, diluted serving before meals.

5. Is it safe to use on my skin?

Only diluted vinegar should ever be used on the skin, and even then, it’s important to patch test first.
Some people find it helpful as a toner or scalp rinse, while others find it too strong or irritating.
If you notice redness, burning, or itching, rinse it off and stop using it.

6. Can I cook with it and still get benefits?

Using vinegar in salad dressings, marinades, and recipes is a gentle way to include it in your diet.
Some of the acetic acid remains, and you still get the flavor and potential digestive support, especially when it’s part of an overall nutrient-dense meal.

7. Do I have to use it forever to see results?

Many people experiment with it for a few weeks to see how they feel.
You might notice changes in digestion, cravings, or how you feel after certain meals.
From there, you can decide whether it’s something you want to keep in your routine or just use occasionally.

8. Can I take it at night?

See, taking apple cider vinegar at bed

Bringing it all together

Apple cider vinegar, this traditional, tangy liquid has earned its place in many kitchens and wellness routines, but it works best when used thoughtfully.
Understanding how it’s made, where it may help, where it has limits, and how to use it safely gives you the power to decide whether it fits your goals.