Is drinking olive oil and apple cider vinegar good for you?

October 4, 2025 •

4 min read

Anecdotal claims suggest that a daily shot of olive oil and apple cider vinegar offers numerous health benefits, from improved digestion to weight loss. However, separating fact from fiction is crucial when evaluating if is drinking olive oil and apple cider vinegar good for you? While both ingredients have individual merits, combining and drinking them straight comes with its own set of considerations.

Quick Summary

This article explores the health benefits and risks of consuming a mixture of olive oil and apple cider vinegar. It details the individual properties of each ingredient, reviews the limited evidence for their combined use, and provides safe consumption guidelines to mitigate potential side effects like enamel erosion.

Key Points

Heart Health: Olive oil's monounsaturated fats are proven to support heart health when consumed as part of a regular, balanced diet.
Blood Sugar Control: Diluted apple cider vinegar can help moderate blood sugar spikes when taken with meals, a benefit primarily from its acetic acid content.
Acidity Risks: The high acidity of undiluted or regular ACV consumption can lead to serious side effects like tooth enamel erosion and throat irritation.
Anecdotal vs. Scientific Evidence: Claims of unique, amplified benefits from drinking the combined mixture lack sufficient scientific research to support them.
Safe Consumption: When consuming ACV, it is crucial to dilute it with water, drink it with a straw, and rinse your mouth to minimize dental risks.
Better as a Dressing: The safest and most well-documented way to combine olive oil and ACV is in a salad dressing, where they enhance both flavor and nutrient absorption.
High-Calorie Content: Olive oil is calorie-dense, and drinking it in addition to your regular diet can contribute to weight gain if not managed appropriately.
Medication Interactions: Individuals on certain medications, particularly for diabetes, should consult a doctor before increasing ACV intake due to potential drug interactions.

Understanding the Individual Ingredients

Before evaluating the combined drink, it is important to understand the properties and established benefits of each ingredient on its own. Both extra virgin olive oil (EVOO) and apple cider vinegar (ACV) have long histories in both culinary and medicinal contexts, but their actions within the body are distinct.

The Proven Benefits of Olive Oil

Olive oil, a cornerstone of the Mediterranean diet, is renowned for its heart-healthy properties. The primary benefits come from its high concentration of monounsaturated fatty acids (MUFAs), specifically oleic acid, which has been shown to reduce 'bad' LDL cholesterol and raise 'good' HDL cholesterol. Furthermore, EVOO is packed with powerful antioxidants called polyphenols, which combat oxidative stress and inflammation in the body. Regular dietary intake of olive oil is linked to a reduced risk of cardiovascular disease, stroke, and certain cancers. However, these benefits are primarily associated with its use in cooking and as a dressing, not from drinking large, concentrated amounts.

The Potential Benefits of Apple Cider Vinegar

Apple cider vinegar, a fermented product of crushed apples, contains acetic acid, which is believed to be responsible for most of its health effects. When diluted and consumed in moderation, research suggests ACV may offer several advantages:

Blood Sugar Management: Multiple studies have indicated that consuming vinegar can help lower blood sugar levels after meals, particularly those high in carbohydrates. It achieves this by delaying gastric emptying and increasing insulin sensitivity.
Appetite and Weight Management: Some evidence suggests that ACV may increase feelings of fullness, potentially leading to reduced calorie intake and weight loss over time. However, this effect is not universal and is not a miracle cure.
Antimicrobial Properties: ACV has been shown to have antibacterial effects in laboratory settings, which some enthusiasts believe supports gut health.

The Risks of a Daily Oil and Vinegar Shot

Despite the individual benefits, drinking a shot of olive oil and diluted apple cider vinegar is not without significant risks and potential downsides. These issues are often overlooked by those seeking a quick-fix remedy.

Dental Erosion: The high acidity of apple cider vinegar can severely damage tooth enamel over time, leading to sensitivity and decay. This risk is compounded by the habit of regular, concentrated consumption.
Digestive Issues: The acidic nature of ACV can irritate the throat and esophagus, especially when consumed without proper dilution. Some individuals also experience stomach upset, nausea, or discomfort. People with gastroparesis or acid reflux may find their symptoms worsened.
High Calorie Intake: Olive oil is a calorie-dense fat, containing about 120 calories per tablespoon. Drinking it in addition to your regular diet can lead to unintentional weight gain if not balanced with overall caloric intake.
Nutrient Absorption and Interactions: While the healthy fats in olive oil can aid the absorption of fat-soluble vitamins, excessive consumption of ACV can potentially interact with certain medications, including diuretics and insulin, leading to dangerously low potassium levels.

Comparing Consumption Methods


Feature	Drinking a Mixture (Anecdotal Use)	Using as a Salad Dressing (Dietary Use)
Effectiveness	Limited scientific support for combined benefits; relies on individual effects.	Well-established culinary practice, proven to deliver individual and combined nutritional benefits.
Dental Health	High risk of enamel erosion due to concentrated acidity exposure.	Negligible risk, as dilution and food buffer the acid.
Digestive Impact	Potential for stomach upset and throat irritation, especially on an empty stomach.	Generally well-tolerated and can aid digestion with food.
Nutrient Absorption	Claims of amplified benefits are unproven; risks of nutrient depletion with excessive ACV.	Healthy fats enhance absorption of fat-soluble nutrients from accompanying vegetables.
Weight Management	High-calorie intake could lead to weight gain; ACV effects are modest at best.	Supports a healthy eating pattern; fat content promotes satiety within a balanced meal.

Safely Incorporating Olive Oil and ACV

For those who still wish to incorporate these ingredients, the safest and most effective method is through culinary applications. A simple vinaigrette is a classic and reliable way to consume them together. For individuals set on drinking ACV, moderation and caution are key:

Dilute Aggressively: Always mix 1-2 tablespoons of ACV in a full glass (at least 8 ounces) of water or another liquid.
Use a Straw: To minimize contact with tooth enamel, drink the mixture through a straw.
Timing: Consume the diluted drink with or immediately after a meal to help protect your stomach lining and potentially aid digestion.
Rinse Your Mouth: Swish with plain water immediately after consuming the drink to further protect your teeth.
Listen to Your Body: If you experience any nausea, discomfort, or throat irritation, stop and consult a healthcare professional. This is especially important for those with pre-existing conditions like diabetes or gastroparesis.

Conclusion: Moderation and Evidence-Based Choices

While both olive oil and apple cider vinegar are individually recognized for their health benefits, the popular practice of drinking them together as a 'shot' or daily remedy is not supported by robust scientific evidence. Many of the touted benefits are either exaggerated or more effectively achieved through other, safer methods. The potential side effects, particularly concerning dental and digestive health, are significant and should not be overlooked. For most people, the safest and most enjoyable way to gain the advantages of these two ingredients is by using them in traditional cooking and salad dressings, as part of a balanced diet rich in whole foods. Always consult a healthcare provider before starting any new dietary regimen, especially if you have underlying health conditions or take medication. You can find more comprehensive nutritional advice from reliable sources like the Cleveland Clinic(https://health.clevelandclinic.org/exploring-the-health-benefits-of-apple-cider-vinegar).

Frequently Asked Questions

No, using olive oil and apple cider vinegar in a salad dressing is generally safer and more effective. It reduces the risk of dental erosion and digestive upset while still providing their individual health benefits within a balanced meal.

While some evidence suggests apple cider vinegar might aid appetite control, neither ingredient is a miracle weight-loss solution. Olive oil is high in calories, and weight management primarily depends on overall dietary habits and physical activity.

Most experts recommend a moderate intake of 1–2 tablespoons of apple cider vinegar per day, always diluted in a large glass of water. It is important to start with a smaller amount to assess your tolerance.

Signs of dental damage from acidic substances like ACV include increased tooth sensitivity to hot or cold temperatures and a visible erosion of tooth enamel over time. Dilution and using a straw are critical precautions.

The concept of 'detoxing' the body with a specific food or drink lacks scientific support. The human body has natural and highly efficient systems (the liver and kidneys) for removing waste and toxins.

Yes, apple cider vinegar can interact with certain medications, including diuretics, insulin, and some heart disease drugs. These interactions can potentially cause dangerously low potassium levels or affect blood sugar. Always consult a doctor if you take medication.

It is not recommended to drink this mixture on an empty stomach, as the high acidity of the vinegar can be particularly harsh on the stomach lining and increase the risk of digestive irritation.