Should You Mix Apple Cider Vinegar and Honey?

Honey and vinegar have been valued for both healing and culinary uses for thousands of years, and traditional remedies frequently combine them into a simple wellness tonic (1).

Today, this blend—often prepared similarly to an Apple cider vinegar weight loss drink recipe before bed—is commonly diluted with water and consumed for potential benefits such as supporting weight management and promoting balanced blood sugar levels.

This article takes a closer look at apple cider vinegar mixed with honey, examining possible advantages, drawbacks, and what current evidence suggests about its effects on health.

Why do people mix apple cider vinegar and honey?

Vinegar can be produced from nearly any fermentable carbohydrate source. Apple cider vinegar begins with apple juice, which undergoes two fermentation processes with yeast. Its primary active compound is acetic acid, responsible for its distinct sour taste (1).

Honey, in contrast, is a thick, sweet substance made by bees and stored in waxy hexagonal structures known as honeycombs (2).

It mainly consists of the sugars fructose and glucose, along with small amounts of pollen, micronutrients, and antioxidants (3, 4, 5).

Many individuals appreciate the pairing of apple cider vinegar and honey because the natural sweetness of honey helps soften the sharp acidity of vinegar. This balance makes the mixture more palatable, particularly when consumed as a nighttime tonic or as part of an Apple cider vinegar weight loss drink recipe before bed.

Although both components have been researched independently, limited studies have specifically evaluated their combined effects. As a result, many claims about the mixture rely on evidence drawn from each ingredient separately.

SummaryApple cider vinegar and honey are used individually and together in traditional medicine. However, few scientific studies have directly examined the health effects of consuming them in combination.

Potential benefits

Some people prepare an apple cider vinegar and honey drink for its proposed health-promoting properties, particularly when incorporated into structured plans like 7 day apple cider vinegar diet recipes or guided programs highlighted in 7-Day Apple Cider Vinegar Cleanse Reviews.

Acetic acid may promote weight loss

The acetic acid found in apple cider vinegar has been investigated for its potential role in weight management.

In a 12-week study involving 144 adults with obesity, participants who consumed 2 tablespoons (30 ml) of apple cider vinegar diluted in a 17-ounce (500-ml) beverage daily experienced the greatest weight reduction and a 0.9% decrease in body fat compared with two control groups (6).

Apple cider vinegar may also enhance satiety by slowing the rate at which nutrients enter the bloodstream. This delayed gastric emptying effect can help you feel fuller for a longer period, which may contribute to reduced calorie intake (7, 8).

That said, when preparing an Apple cider vinegar weight loss drink recipe before bed, it’s essential to remember that honey contains calories and sugar. Even natural sweeteners should be used mindfully and in moderate amounts (9).

May help alleviate seasonal allergies and cold symptoms

Both honey and apple cider vinegar are often described as natural antimicrobials.

Honey may assist in easing seasonal allergies because it contains trace quantities of pollen and plant-derived compounds. Some research indicates it could help reduce symptoms of allergic rhinitis, also known as hay fever (10).

However, it remains uncertain whether adding apple cider vinegar enhances or alters these effects (1, 2, 4).

The mixture is also commonly used to soothe coughs associated with the common cold (11).

Additionally, due to fermentation, apple cider vinegar contains probiotics. These beneficial bacteria support digestive health and immune function, potentially helping your body better respond to infections (12).

May improve heart health

Chlorogenic acid in vinegar is believed to help lower LDL (bad) cholesterol levels, which may reduce the risk of heart disease (1).

In animal studies, honey has demonstrated the ability to reduce high blood pressure, another significant risk factor for cardiovascular disease (1, 13).

Honey also provides polyphenol antioxidants, which may lower heart disease risk by enhancing circulation, reducing blood clot formation, and preventing oxidation of LDL cholesterol. Nevertheless, further human research is necessary (14).

Apple cider vinegar may also decrease inflammation and reduce plaque accumulation in arteries, potentially supporting cardiovascular health. More comprehensive human studies are required to confirm these findings (15).

SummaryThe possible health benefits of apple cider vinegar and honey have primarily been studied independently. Vinegar may assist with weight loss, while both ingredients are thought to support heart health and ease cold and allergy symptoms.

Potential downsides

Although each ingredient has been studied separately, limited data exist regarding the safety and long-term effects of consuming them together, including as part of an Apple cider vinegar weight loss drink recipe before bed.

Possible effects on blood sugar and cholesterol

A study examining a comparable mixture containing grape vinegar and honey identified some unfavorable health outcomes (3).

In this 4-week trial, participants consumed 8.5 ounces (250 ml) of water mixed with 4 teaspoons (22 ml) of grape vinegar and honey, plus mint for flavor, each day. Results showed a slight increase in insulin resistance, a condition affecting the hormone that regulates blood sugar (3).

Elevated insulin resistance is associated with type 2 diabetes (16).

Participants also experienced a reduction in HDL (good) cholesterol, which plays a protective role in heart health. Lower HDL cholesterol is considered a risk factor for heart disease (3, 17).

Because this study was small and short in duration, more research is needed—specifically examining apple cider vinegar combined with honey rather than grape vinegar.

Can be harsh on your stomach and teeth

The high acidity of apple cider vinegar may aggravate gastric reflux in some individuals, although others report symptom improvement.

Since evidence is mixed, it’s important to monitor how your body responds.

Apple cider vinegar’s acidity can also erode tooth enamel, raising the likelihood of cavities over time.

For this reason, it’s advisable to dilute vinegar in filtered water and rinse your mouth with plain water afterward (18).

More studies are required to determine whether adding honey changes these effects.

Interestingly, some evidence suggests honey may help reduce gingivitis, cavities, and halitosis (19, 20).

Can be high in sugar

The sugar content of your drink depends largely on how much honey you use.

Limiting added sugars is crucial, as excessive intake is associated with adverse health outcomes.

Diets high in added sugar—especially from sweetened beverages—are linked to increased risks of heart disease and obesity (21, 22).

While modest amounts of honey can be part of a balanced diet and may provide certain benefits, moderation remains essential.

SummaryConsuming apple cider vinegar and honey may present drawbacks, including potential impacts on dental and digestive health. More scientific evidence is needed to clarify the risks and benefits of this combination.

Purported effects on body alkalinity

The pH scale ranges from 0 (most acidic) to 14 (most alkaline).

Some proponents claim that consuming foods or supplements like apple cider vinegar and honey can alkalize the body and prevent conditions such as cancer and osteoporosis (18).

However, the body tightly regulates blood pH between 7.35 and 7.45 to maintain normal physiological function. Values outside this range can have life-threatening consequences (18, 19).

Dietary choices and supplements—including apple cider vinegar and honey—have minimal impact on blood pH and primarily influence urine pH instead (18, 19).

Further investigation is necessary to determine whether apple cider vinegar can meaningfully alter long-term acid-base balance.

SummaryClaims that apple cider vinegar alkalizes the body are not supported by strong scientific evidence. The body carefully controls blood pH, and dietary factors mainly affect urine pH.

Best uses

In traditional practice, 1 tablespoon (15 ml) of apple cider vinegar and 2 teaspoons (21 grams) of honey are mixed into 8 ounces (240 ml) of warm water and consumed as a soothing beverage either in the morning or as an Apple cider vinegar weight loss drink recipe before bed.

You may drink this warm tonic on its own or enhance it with lemon, ginger, fresh mint, cayenne pepper, or cinnamon. If you experience gastric reflux or heartburn, consider drinking it at least an hour before lying down.

Beyond beverages, apple cider vinegar and honey pair well in cooking. Together, they create flavorful salad dressings, marinades, and pickling brines.

The safety of this mixture for young children has not been thoroughly studied. Consult a pediatrician before offering it as a home remedy.

Children under 1 year of age should not consume honey due to the risk of botulism, a rare but potentially fatal illness caused by bacteria (23).

SummaryApple cider vinegar and honey can be used in beverages and cooking for individuals over 1 year old. When consumed as a tonic, dilute in warm water before bed or upon waking.

The bottom line

Apple cider vinegar and honey are frequently paired in traditional health practices.

The mixture is typically diluted in warm water and consumed in the morning or at night.

It is often promoted for weight loss, improved seasonal allergies, and better blood pressure control, although most research has focused on each ingredient individually.

While more studies are needed to confirm the combined effects, enjoying this drink in moderation—whether as a comforting tonic or as part of an Apple cider vinegar weight loss drink recipe before bed—can be a pleasant addition to a balanced lifestyle.