- Apple cider vinegar and lemon water can support wellness, but they’re not miracle elixirs.
- Diet and medication are more effective for managing weight, blood sugar and cholesterol.
- Apple cider vinegar has more research-backed benefits compared to lemon water.
Apple cider vinegar and lemon water are often touted as miracle ingredients offering a slew of potential health benefits like weight loss, improved digestion and better blood sugar control. But is there any merit to these claims?
We asked dietitians to weigh in on the matter and it turns out, there is some research to support these claims but more is needed. And like with anything in nutrition, the context of the diet as a whole matters. Read on to learn more about the real health benefits of these two ingredients and how best to incorporate them into your diet.
What is Apple Cider Vinegar?
There’s likely no shortage of vinegars on your grocery store’s shelves. All of the varieties are made from different ingredients like pressed grape juice (balsamic vinegar) and rice (rice vinegar), but each follows a similar process that includes fermentation.
“Apple cider vinegar (ACV) is the byproduct of fermented apple juice,” says Antoinette Elmateet, RDN, SNS. “When apple juice is exposed to yeast, the natural sugars ferment and turn into alcohol; bacteria then convert that alcohol into acetic acid. The end result is a mixture of acetic acid, water, minerals and compounds from apples. And, if unfiltered, apple cider vinegar can contain what is referred to as “the mother,” which is formed by the yeast and bacteria.
You can make apple cider vinegar at home or buy it in a typical grocery store. Both filtered and unfiltered varieties are available. “There are many ways to add ACV to your diet. Dilute it in water or tea (don’t drink it straight to protect your teeth), add it to wellness shots, whisk it into salad dressings or marinades, use it in baking to activate baking soda, or try it in homemade pickling recipes,” says Elmateet.
What is Lemon Water?
Lemon water is just that: water mixed with squeezed lemon juice or slices of lemon. It can be enjoyed hot or cold and with as little or as much lemon as you prefer. There’s no single recipe for lemon water, but a common ratio is to use juice from half a lemon for approximately eight ounces of water.
Health Benefits of Apple Cider Vinegar
Apple cider vinegar is often touted as a cure-all for many conditions but the truth is, the research doesn’t always support the bold claims. “Some people use ACV because it may offer small benefits related to weight management, gut health, blood sugar control and immune support,” says Elmateet. “While there are studies showing modest improvements in these areas, the research is limited and findings vary, so the benefits are likely small and not medically significant for those managing chronic health conditions.”
May Support Blood Sugar Control
One of apple cider vinegar’s most widely spread claims is the one it has on blood sugar. A recent meta-analysis including seven different studies found that including apple cider vinegar in the diet showed a reduction in fasting blood sugar and A1c levels. However, Lisa Andrews, M.Ed., RD, LD, echoes the message that apple cider vinegar is not a cure-all. “Still, when used in combination with a nutritious diet, it’s an easy addition to help with blood sugar control and weight reduction,” she says.
How ACV may help with blood sugar control isn’t fully understood. A few mechanisms of action are considered part of this response from delayed gastric emptying to influences on insulin secretion. Still, the most effective dose to benefit blood sugar has not been determined with more research needed to better understand its effects.
May Support Weight Loss
One recent meta-analysis of 10 randomized controlled trials found that apple cider vinegar may benefit weight loss with findings showing a reduction in weight, body mass index (BMI) and waist circumference. “As little as 30 ml (1 ounce) of apple cider vinegar daily for 12 weeks may aid in weight loss in individuals with overweight or obesity,” says Andrews.
This effect is thought to be related to the acetic acid in apple cider vinegar and its effects on gastric emptying and feelings of satiety. More research is needed to fully understand the mechanisms and further determine the long-term effects of apple cider vinegar on weight loss and weight management.
May Benefit Cholesterol
“Apple cider vinegar may also help reduce blood cholesterol along with a diet low in saturated and trans-fat,” says Andrews. One study found an intake of 15 ml of apple cider vinegar daily had a beneficial effect on total cholesterol levels but did not have a significant impact on LDL or HDL cholesterol levels.
It’s thought that ACV lowers cholesterol through a variety of mechanisms from its effects on bile secretion to lipid metabolism. As with most studies on ACV, more research is needed to further determine the effects of ACV supplementation over the long-term on measures of cholesterol and blood sugar.
Health Benefits of Lemon Water
The benefits of drinking lemon water are less robust than those of apple cider vinegar. Elmaheet cautions against bold claims about lemon water. “While influencers often claim lemon water curbs appetite or helps with weight loss and burning fat, these claims are largely anecdotal and not strongly supported by nutrition research,” she says. Still, adding lemon water to your diet may offer some health benefits and since it’s easily accessible, it can be a good choice for some.
Contributes to Hydration
“Many people enjoy the flavor or appearance of lemon water, which can help support more intentional and consistent hydration,” says Elmateet. Lemon water comes with minimal risks and can be enjoyed daily to promote hydration. It’s refreshing and easy to make while also adding flavor to plain water which can make it more appealing to some.
May Benefit Gastric Function
Lemon juice with meals may improve gastric emptying time, increase gastric secretions and reduce the glycemic response. A small study using an MRI to measure gastric emptying found that those drinking lemon water with a meal had improved glycemic response when compared to drinking water or tea. But, this study was small with just 10 participants and results need to be repeated to make further conclusions about lemon’s benefits on digestion.
Our Expert Take
Both apple cider vinegar and lemon water may benefit your health when consumed as part of a diet that meets your energy and nutrient needs. Neither are as effective for conditions that require weight loss, cholesterol reduction or blood sugar management than other research-backed interventions like therapeutic diet changes and prescription medications.
Apple cider vinegar is the most tested and research-backed of the two, but Elmateet cautions relying on it for health benefits. “ACV can be a helpful addition to a wellness routine, but it is not a cure-all,” she says. Similarly, lemon water shouldn’t be considered a standalone treatment for any condition. It can help with hydrations, but other health benefits are limited at best.
