What Happens to Your Body When You Take Apple Cider Vinegar With Honey

Apple cider vinegar (ACV) and honey have been used in cooking and traditional medicine for centuries. When combined, they make an herbal tonic sometimes called an “oxymel.” This drink is known for its antioxidant, anti-inflammatory, and antimicrobial effects, which may support overall health.

1. Your Digestion Might Improve 

Apple cider vinegar contains probiotics, helpful bacteria, and yeasts, which support a balanced gut microbiome and healthy digestion.

Honey contains prebiotics, which feed healthy gut bacteria and encourage their growth. Together, ACV and honey may improve digestion and reduce bloating, although most evidence is based on personal reports rather than clinical studies.

2. You May Experience Better Blood Sugar Control

Apple cider vinegar may help your body use insulin (a hormone that helps the body convert glucose into energy) more efficiently, supporting better blood sugar control. The acetic acid in vinegar slows the breakdown of carbohydrates into sugar, helping prevent sharp blood sugar spikes after a meal.

Honey is still a source of sugar, but it may raise blood sugar more gradually than refined sweeteners. It also contains antioxidants that protect cells from damage caused by free radicals, which can increase when blood sugar levels are high and lead to cell damage.

Together, ACV and honey may promote steadier blood sugar and longer-lasting energy, which can be especially helpful for people with insulin resistance, prediabetes, or those who experience energy crashes after meals.

3. You Might Get an Immune System Boost

ACV and honey are rich in antioxidant and antimicrobial compounds that may help strengthen your immune system and make you less susceptible to colds and flu. If you get sick, their anti-inflammatory properties may ease a sore throat, calm coughing, and help thin mucus for easier relief. 

4. It May Help Relieve a Cough and Sore Throat

Honey is a well-known natural cough remedy and has been shown to be as effective as some over-the-counter medicines. Its thick texture coats the throat, and its antimicrobial properties may help fight bacteria.

Apple cider vinegar also has antibacterial and antiviral properties that may help strengthen your immune system and promote faster recovery. Some people find it helps thin mucus during colds or the flu, although scientific studies to support this claim are limited.

5. Your Heart Health May Improve

Apple cider vinegar and honey may support cardiovascular (heart) health in several ways. Honey’s antioxidants help protect blood vessels from damage over time, supporting better circulation and heart function.

Research suggests that apple cider vinegar may improve cholesterol levels and modestly lower blood pressure when used regularly in small amounts. A research review of nine clinical trials found that people who consumed small amounts of ACV daily (approximately one tablespoon or less) for at least eight weeks experienced modest improvements in total cholesterol levels.

Another review found that daily vinegar consumption can result in a modest decrease in blood pressure. These small changes can add up over time to support overall heart health and may lower the risk of major cardiovascular events, such as heart attack and stroke. 

6. You May Experience Weight Management Benefits 

Drinking an apple cider vinegar–honey combination may complement a balanced diet and regular exercise routine to support weight management goals. Some studies suggest that apple cider vinegar (ACV) may help increase feelings of fullness after meals.

By slowing the rate at which food leaves the stomach, ACV can temporarily suppress appetite, which may help lower your daily calorie intake. In one small study, researchers found that individuals taking ACV daily while also following a restricted calorie diet experienced reduced appetite compared to those following the restricted calorie diet alone. However, more high-quality research is needed to understand ACV’s impact on body weight.

Honey adds natural sweetness, which may help curb cravings for desserts or sugary snacks. Swapping honey for processed sugars or artificial sweeteners can make cutting back on less nutritious options easier while still feeling satisfied. 

Potential Side Effects

When diluted and consumed in small amounts, ACV and honey are generally safe for most healthy adults. Some people may experience side effects, including: 

• Digestive discomfort: Because ACV is highly acidic, it may cause stomach pain or burning sensations in some people.
• Low potassium levels: Excessive intake of ACV may reduce potassium in the blood, which can lead to fatigue, constipation, muscle weakness, or irregular nerve and muscle function.
• Tooth enamel erosion: The acidity of ACV can gradually wear down tooth enamel, increasing the risk of tooth sensitivity and decay.
• Esophageal irritation: Drinking undiluted ACV can irritate or inflame the esophageal lining, causing pain or discomfort when swallowing.
• Medication interactions: ACV may lower blood sugar, which could increase the risk of hypoglycemia (dangerously low blood sugar) in people with diabetes who take blood sugar–lowering medications.

How to Use Apple Cider Vinegar and Honey Safely

If you have existing health conditions or take prescription medications, always consult a healthcare provider before regularly consuming apple cider vinegar honey drinks. Here are some additional precautions to keep in mind when consuming it:

• Dilute it: The most common way to prepare an apple cider vinegar honey combination is by mixing 1 to 2 tablespoons (15-30 milliliters) of apple cider vinegar with one teaspoon of honey in a glass of water. Diluting ACV in water helps reduce its acidity, making it gentler on the stomach.
• Sip it through a straw: To protect your teeth, sip the mixture through a straw and rinse your mouth with plain water afterward, since ACV’s acidity can wear down tooth enamel.
• Monitor its effects on your blood sugar: If you have diabetes, monitor your blood sugar closely. While ACV may lower blood sugar, honey can raise it, so the combination can have unpredictable effects depending on your medications and overall health.