Apple Cider Vinegar Detox: Does It Work?

Although the human body naturally eliminates many toxins, some people adopt an apple cider vinegar detox as a way to kickstart healthier eating habits. Using apple cider vinegar in moderation may offer certain health perks.

What is an apple cider vinegar detox?

You might have assumed apple cider vinegar was mainly for salad dressings, but people worldwide use it for a variety of therapeutic purposes.

Indeed, it’s often the star component of what’s called an apple cider vinegar detox.

The premise is that raw, unfiltered apple cider vinegar contains “the mother”—a cloudy substance with beneficial bacteria for the gut, along with vitamins, minerals, and enzymes. Apple cider vinegar that includes the mother typically appears murky or cloudy.

Using apple cider vinegar for cleansing, dieting, or wellness has roots stretching back millennia. Some sources even say Hippocrates, the ancient Greek physician, recommended its benefits around 400 B.C.

In modern times, brands like Bragg apple cider vinegar have promoted its health uses since the early 20th century.

What are the benefits of an apple cider vinegar detox?

The body is capable of self-detoxification, and there’s limited scientific evidence that specific detox regimens actively remove toxins.

Still, many use detox plans as a way to shift dietary patterns—cutting out processed foods and introducing more nutritious whole foods.

Potential benefits attributed to an apple cider vinegar detox cover both internal and external effects, and may include:

• supplying the body with enzymes
• boosting potassium consumption
• assisting with weight management
• helping maintain the body’s pH balance
• promoting healthy digestion
• introducing beneficial gut bacteria that support immunity
• aiding in the removal of so-called “sludge toxins”
• calming and preserving skin health
• treating acne when applied externally

Some people report appetite suppression and increased fat burning with apple cider vinegar. Research also suggests that regular use may help manage type 2 diabetes and lower cholesterol levels.

How to do an apple cider vinegar detox

A common recipe is:

• 1 to 2 tablespoons of raw, unfiltered apple cider vinegar
• 8 ounces of purified or distilled water
• 1 to 2 tablespoons of sweetener (organic honey, maple syrup, or about 4 drops of Stevia)

There are numerous variations of this drink—some add lemon juice, others a pinch of cayenne pepper.

During an apple cider vinegar detox, people typically drink this mixture regularly for a set timeframe—anywhere from a few days to several weeks or longer.

Many opt to have it three times daily: right after waking, midmorning, and midafternoon.

Is there any research that supports the apple cider vinegar detox?

No formal studies specifically evaluate apple cider vinegar as part of a detox regimen.

Much online information is anecdotal and should be treated cautiously. That said, the health effects of apple cider vinegar have been studied in other contexts.

For instance, there’s increasing research into apple cider vinegar’s influence on type 2 diabetes.

In one small trial, consuming apple cider vinegar lowered blood glucose and insulin in 12 participants with diabetes, and it also increased feelings of fullness after eating bread.

Regarding weight loss, several studies provide supporting evidence.

One animal study found that obese rats given apple cider vinegar daily lost more weight and body fat than control animals, along with reductions in waist circumference and triglyceride levels.

Another small human study reported that apple cider vinegar reduced LDL, triglycerides, and cholesterol in 19 people with hyperlipidemia.

These findings imply that regular consumption might help prevent atherosclerosis and related heart problems in those at elevated risk.

However, these investigations were limited—either conducted on animals or involving very small human samples. Larger, well-designed human trials are needed.

Because much of the evidence is anecdotal, we gathered user comments from Amazon reviews by people who tried the detox to get a sense of reported experiences.

What to know before you try this detox

Before drinking apple cider vinegar, always dilute it. Undiluted vinegar is acidic and can erode tooth enamel or irritate the mouth and throat.

If you decide to try the detox, rinse your mouth with water after drinking the mixture or consider using a straw. Even a single daily serving could harm teeth over time.

Apple cider vinegar can interact with medications and supplements; notably, it may contribute to low potassium when combined with diuretics or insulin.

If you use diuretics or insulin, consult your physician before regularly consuming apple cider vinegar or embarking on the detox.

People who have done an apple cider vinegar detox often report nausea or stomach upset after drinking it, especially on an empty stomach in the morning.

The bottom line

Although there isn’t extensive research proving apple cider vinegar is a cure-all, the personal testimonials and reviews available online can be persuasive.

For most people, trying an apple cider vinegar detox is probably safe when done sensibly.

Ultimately, the most effective way to “detox” may be to cut out added sugars and processed foods and follow a balanced diet rich in whole foods such as fresh fruits and vegetables, whole grains, and lean proteins.

If you’re considering adding apple cider vinegar to your routine, discuss it with your healthcare provider first—particularly if you take medications or supplements.