Should You Mix Apple Cider Vinegar and Honey?

For millennia, both honey and vinegar have been used in cooking and traditional remedies, often combined as a health tonic (1).

Typically diluted in water, this blend is believed to offer various health perks, from aiding weight management to lowering blood sugar.

This article examines the pairing of apple cider vinegar and honey, outlining possible advantages and drawbacks.

Why do people mix apple cider vinegar and honey?

Vinegar can be produced from many fermentable carbohydrate sources. Apple cider vinegar begins with apple juice and undergoes a double fermentation process, with acetic acid as its main component, which gives it its tart taste (1).

Honey, conversely, is a sweet, thick substance made by bees and stored in waxy, hexagonal cells called a honeycomb (2).

Honey primarily consists of fructose and glucose, with minute amounts of pollen, vitamins and minerals, and antioxidants (3, 4, 5).

Many people enjoy the pairing because honey’s sweetness tempers vinegar’s sharpness.

Proponents claim the tonic confers several health benefits. However, while both components have been researched independently, evidence on the combined preparation is scarce.

Summary: Apple cider vinegar and honey are used both separately and together in traditional medicine. Yet, only a few studies have specifically looked at the effects of their combination.

Potential benefits

Some individuals take apple cider vinegar and honey for its alleged health-promoting properties.

Acetic acid may support weight loss

Acetic acid, the primary constituent of apple cider vinegar, has been investigated for its potential role in weight control.

In a 12-week trial with 144 obese adults, participants who consumed 2 tablespoons (30 ml) of apple cider vinegar diluted in a 17-ounce (500-ml) beverage daily lost the most weight and saw a 0.9% drop in body fat compared with two control groups (6).

Apple cider vinegar may also prolong feelings of fullness by slowing the rate at which nutrients are absorbed into the bloodstream, a mechanism that could help with weight control (7, 8).

Remember that honey is calorie- and sugar-dense, so use it sparingly if weight loss is the goal (9).

May ease seasonal allergies and cold symptoms

Honey and apple cider vinegar both possess natural antimicrobial qualities.

Honey may relieve seasonal allergies since it contains small amounts of pollen and plant-derived compounds. Some research indicates it can mitigate symptoms of allergic rhinitis (hay fever) (10).

Still, how apple cider vinegar influences these effects when mixed with honey is not well-established (1, 2, 4).

The mixture might also soothe some cold symptoms, such as coughs (11).

Moreover, the fermentation process in apple cider vinegar can introduce probiotics, which support digestion and immune function and may help combat colds (12).

May benefit heart health

Chlorogenic acid found in some vinegars is believed to help lower LDL (bad) cholesterol, which could reduce cardiovascular risk (1).

Animal studies indicate honey can reduce high blood pressure, another heart disease risk factor (1, 13).

Honey also contains polyphenolic antioxidants that may lower heart disease risk by improving circulation, preventing clot formation, and protecting LDL cholesterol from oxidation. More human studies are necessary to confirm these effects (14).

Additionally, apple cider vinegar might reduce inflammation and slow plaque accumulation in arteries, potentially supporting cardiovascular health, though more clinical research is required (15).

Summary: Most research looks at honey and apple cider vinegar separately. Vinegar is associated with weight-loss effects, while both ingredients may support heart health and relieve cold and allergy symptoms.

Potential downsides

Although each ingredient has been investigated on its own, little is known about the outcomes of consuming them together.

Possible effects on blood sugar and cholesterol

A study examining a related mixture — grape vinegar combined with honey — reported some unfavorable outcomes (3).

In that 4-week trial, participants who drank 8.5 ounces (250 ml) of water containing 4 teaspoons (22 ml) of a grape-vinegar-and-honey blend (with mint for taste) daily showed slight increases in insulin resistance, a condition where the hormone that controls blood glucose becomes less effective (3).

Greater insulin resistance is associated with a higher risk of developing type 2 diabetes (16).

The study also found a reduction in HDL (good) cholesterol. Low HDL is considered a risk factor for heart disease (3, 17).

Bear in mind this was a small, short-term study. Additional research, particularly using apple cider vinegar rather than grape vinegar, is needed to validate these observations.

May irritate the stomach and damage teeth

Because apple cider vinegar is acidic, it could aggravate gastroesophageal reflux for some people, though others report improvements.

Given conflicting anecdotal accounts and limited evidence, pay attention to how your body responds.

Also, the acidity of apple cider vinegar can erode tooth enamel, potentially raising the chance of cavities.

To reduce risk, dilute vinegar in filtered water and rinse your mouth with plain water after consuming it (18).

More investigation is required to determine how combining honey with vinegar affects these risks.

Interestingly, some research suggests honey may help prevent gingivitis, tooth decay, and bad breath (19, 20).

May be high in sugar

The sugar content of the drink depends on the honey quantity you use; it can easily become high in added sugars.

Limiting added sugars is important because excessive intake is linked to negative health outcomes.

High consumption of added sugars — particularly from sweetened beverages — correlates with a greater risk of obesity and heart disease (21, 22).

Small amounts of honey can be part of a balanced diet and might offer some benefits, but moderation is key.

Summary: Consuming apple cider vinegar with honey may carry risks for dental and digestive health. The overall safety and effects of the blend need more scientific study.

Purported effects on body alkalinity

The pH scale runs from 0 to 14, indicating acidity to alkalinity.

Some assert that certain foods or remedies, including apple cider vinegar and honey, can alkalize the body and prevent diseases like cancer and osteoporosis (18).

However, the body tightly controls blood pH between 7.35 and 7.45 to function correctly. Deviations beyond this range can be life-threatening (18, 19).

Dietary choices and supplements have minimal impact on blood alkalinity and mainly influence urine pH. Whether regular consumption of apple cider vinegar affects long-term acid-base balance remains to be clarified (18, 19).

Summary: Claims that apple cider vinegar can alkalinize the body and prevent disease are unsupported. The body maintains blood pH tightly, and foods primarily alter urine pH.

Best uses

In folk practice, a common recipe is 1 tablespoon (15 ml) of apple cider vinegar and 2 teaspoons (21 grams) of honey mixed into 8 ounces (240 ml) of warm water, taken as a soothing tonic at night or first thing in the morning.

You can drink this warm blend by itself or enhance it with lemon, ginger, fresh mint, cayenne, or cinnamon. If you suffer from acid reflux or heartburn, consider consuming it an hour before lying down to help reduce symptoms.

In the kitchen, apple cider vinegar and honey complement each other well, forming a pleasant base for vinaigrettes, marinades, and brining liquids for pickling produce.

The safety of this mixture in young children has not been well-researched. Consult your child’s pediatrician before using it as a home remedy.

Also, honey should not be given to infants under 1 year old because of the risk of botulism, a rare but potentially deadly bacterial illness (23).

Summary: Apple cider vinegar and honey can be used by most people over age one. Dilute the mix in warm water to drink as a tonic, or use it in dressings, marinades, and pickling recipes.

The bottom line

Apple cider vinegar and honey are commonly paired in traditional health remedies.

The blend is usually diluted in warm water and consumed before bed or upon waking.

It’s promoted for weight management, allergy relief, and blood pressure benefits, though most evidence pertains to each ingredient separately.

Although the specific health effects of the combined drink remain uncertain, it can be a pleasant, soothing beverage to enjoy at the beginning or close of your day.