While your body can detoxify itself, some people use an apple cider vinegar detox to begin changing their diet.
Consuming apple cider vinegar in moderation may provide some health benefits.
The idea behind an apple cider vinegar detox is that raw, unfiltered apple cider vinegar still has “
The mother contains good bacteria for the gut, vitamins, minerals, and enzymes. It’s normal for apple cider vinegar with the mother to be murky or cloudy.
The use of apple cider vinegar for detoxification, diet, or other benefits goes back thousands of years. Some even claim the father of medicine, Hippocrates, promoted its health qualities as far back as 400 B.C.
More recently, makers of Bragg apple cider vinegar have been touting its health advantages since 1912.
The body is able to detoxify itself. There isn’t much scientific research to support the argument that detox diets remove toxins from the body.
Many people use a detox diet to begin changing their diet, removing processed foods, and introducing healthier whole foods.
The supposed benefits you may gain from an apple cider vinegar detox are both internal and external. They include:
- giving the body a good dose of enzymes
- increasing potassium intake
- supporting a healthy immune system
- helping with weight control
- promoting pH balance in the body
- aiding with healthy digestion
- adding good bacteria for the gut and immune function
- helping remove “sludge toxins” from the body
- soothing skin and helping keep it healthy
- healing acne when used externally
You may hear that apple cider vinegar helps reduce appetite and even reduce body fat. There’s also evidence to suggest that adding apple cider vinegar to your daily routine may help with type 2 diabetes and reductions in high cholesterol.
The basic recipe is as follows:
- 1 to 2 tablespoons of raw, unfiltered apple cider vinegar
- 8 ounces of purified or distilled water
- 1 to 2 tablespoons sweetener (organic honey, maple syrup, or 4 drops of Stevia)
There are many variations of this basic drink. Some include adding lemon juice. Others add a dash of cayenne pepper.
With an apple cider vinegar detox, you consume this type of drink regularly for a set period of time — several days to a month or more.
Many people choose to consume it three times each day: upon waking, midmorning, and again midafternoon.
There isn’t any formal research specifically about apple cider vinegar as part of a detox diet.
Much of the information you’ll find online is purely anecdotal. Read it with caution. But this isn’t to say that the health properties of apple cider vinegar haven’t been examined.
For example, there’s a growing body of research related to apple cider vinegar and its impact on type 2 diabetes. One 2023 randomized clinical trial in adults with type 2 diabetes found positive effects in the group that received 30 ml of apple cider vinegar a day, after an 8-week study period. The results suggested apple cider vinegar could have positive effects in controlling blood glucose and lipid levels in people with type 2 diabetes.
When it comes to weight loss, there is some research that supports the role apple cider vinegar could play.
One 2024 study looked at the effects of apple cider vinegar on weight management in Lebanese teenagers and young adults who were overweight or had obesity. Their results seemed to show that three doses of apple cider vinegar a day for 4–12 weeks could have a significant reduction in areas like weight, BMI, waist and hip circumferences, and body fat ratio.
Because evidence surrounding apple cider vinegar is largely anecdotal, we curated comments from Amazon reviews left by people who tried the detox:
Before you start guzzling lots of apple cider vinegar, make sure it’s diluted with water. Apple cider vinegar in its pure form is acidic. It may erode tooth enamel or even burn your mouth and throat.
If you do choose to do the detox, be sure to rinse your mouth with water after drinking the vinegar. You may even want to drink it through a straw. Even just one glass a day may be enough to negatively affect your teeth.
Apple cider vinegar may also interact with different medications or supplements. In particular, it may contribute to low potassium levels if you take diuretics or insulin.
If you take diuretics or insulin, talk to your doctor before you start consuming apple cider vinegar regularly or try the detox.
People who have tried an apple cider detox do share that you may have some nausea or stomach discomfort after drinking it. This discomfort is usually worse in the morning hours when your stomach is empty.
While there isn’t a huge body of research to suggest apple cider vinegar is a miracle health cure, the testimonials and reviews you’ll find online can be compelling.
Trying an apple cider vinegar detox is likely safe for most people.
In the end, the best way to “detox” your body may be to stop taking in sugars and processed foods and eat a healthy diet rich in whole foods, like fresh fruits and vegetables, whole grains, and lean proteins.
If you’re still interested in apple cider vinegar, it’s a good idea to check with your doctor before adding this ingredient to your diet. This is especially so if you’re taking medications or supplements.