What is the best vinegar to drink for health? A comprehensive guide

November 3, 2025 •

4 min read

According to a 2024 review, consuming vinegar may have beneficial effects on metabolic health and blood sugar regulation. But with so many varieties on the market, the question remains: What is the best vinegar to drink for health? The answer depends largely on your specific wellness goals, such as improving digestion, boosting antioxidant intake, or managing blood sugar.

Quick Summary

The healthiest vinegar depends on individual wellness goals, with apple cider vinegar offering specific digestive and blood sugar benefits, while others like balsamic and red wine provide high antioxidant content.

Key Points

ACV is the top contender: Raw, unfiltered apple cider vinegar is often considered the best choice for overall health, especially for digestive and blood sugar benefits, due to its probiotic "mother".
Different vinegars for different goals: Balsamic and red wine vinegars are superior for antioxidant content, while apple cider vinegar is better for gut health.
Acetic acid provides the core benefits: The primary health-promoting compound, acetic acid, is found in all types of culinary vinegar.
Always dilute before drinking: To protect tooth enamel and the esophagus from its high acidity, vinegar must always be mixed with water.
Consider alternative vinegars: If you dislike the taste or high acidity of apple cider vinegar, milder options like rice vinegar can still offer some health benefits.
The "mother" matters for probiotics: To get the potential probiotic benefits, choose a cloudy, raw, and unfiltered vinegar that contains "the mother".

Vinegar has been used for centuries in both cooking and traditional medicine, prized for its flavor and a range of purported health benefits. While most claims are associated with apple cider vinegar (ACV), research shows that the primary health-promoting component in most vinegars is acetic acid. Different types of vinegar, however, also contain unique compounds from their source ingredients, like apples or grapes, which offer additional nutritional value. This guide explores the different options to help you determine which one aligns best with your health objectives.

The Power of Acetic Acid in All Vinegars

Regardless of its origin, the tangy flavor and many of vinegar's health benefits come from acetic acid, a key compound in its fermentation process. Acetic acid is credited with several potential health effects, which are consistent across different types of culinary vinegar. Research suggests that acetic acid may help lower blood sugar levels and improve insulin sensitivity, particularly when consumed with meals. It may also aid in weight management by promoting a feeling of fullness and reducing appetite, though any weight loss effect would likely be gradual. Additionally, acetic acid has antimicrobial properties, which can help kill harmful pathogens. This common thread of acetic acid means that nearly any vinegar can offer a baseline of similar health support when consumed responsibly.

Which Vinegar is Best for Specific Health Goals?

While acetic acid is universally present, the specific compounds from the source material give each vinegar a unique profile. This is where the choice of vinegar can become more targeted to your individual needs.

Apple Cider Vinegar (ACV): The Gut Health Hero

Apple cider vinegar is arguably the most famous vinegar for its health-related claims, and with good reason. Raw, unfiltered ACV contains a cloudy sediment known as 'the mother,' which is a culture of beneficial bacteria and enzymes. This gives ACV its probiotic qualities, believed to support a healthy gut microbiome and improve digestion. The apple base also provides some vitamins, minerals, and antioxidants. ACV's benefits are most notably linked to blood sugar control and, anecdotally, improved digestion. For those focused on gut health and metabolic support, a raw, unfiltered ACV is a top choice.

Balsamic and Red Wine Vinegar: The Antioxidant Powerhouses

Originating from grapes, balsamic and red wine vinegars are excellent sources of antioxidants, specifically polyphenols. In balsamic vinegar, the concentrated fermentation process leads to an especially high polyphenol content. Red wine vinegar contains resveratrol, an antioxidant also found in red wine that is linked to heart health. For individuals looking to increase their antioxidant intake, these options are highly beneficial, fitting well into a heart-healthy diet like the Mediterranean diet.

Rice Vinegar: A Milder Alternative

For those who find ACV or other vinegars too acidic or strong-tasting, rice vinegar presents a milder, less acidic option. While its specific health benefits might not be as widely studied as ACV's, its base of fermented rice can still offer some health advantages, including a less aggressive impact on tooth enamel and the throat.

How to Safely Drink Vinegar

If you choose to incorporate vinegar into your diet, it is crucial to do so safely to avoid side effects. Follow these guidelines:

Always dilute: Mix 1–2 tablespoons of vinegar with 8–12 ounces of water. Drinking it straight can damage your tooth enamel and throat lining.
Rinse afterward: Consider rinsing your mouth with plain water after consuming a vinegar beverage to protect your teeth.
Timing is key: Many people drink vinegar before meals to help with digestion and blood sugar control.
Start slow: Begin with a small amount and gradually increase to the recommended dosage as your body adjusts.
Listen to your body: If you experience any stomach upset or irritation, reduce your intake or stop altogether.

Comparison of Popular Vinegars


Vinegar Type	Best for...	Key Health Compounds	Additional Notes
Apple Cider Vinegar	Digestion, Gut Health, Blood Sugar Control	Acetic Acid, "The Mother" (probiotics, enzymes)	Raw, unfiltered versions with 'the mother' offer the most benefits.
Balsamic Vinegar	Antioxidant Boost, Heart Health	Polyphenols	Richer flavor profile, often used in dressings and glazes.
Red Wine Vinegar	Antioxidants, Heart Health, Blood Sugar	Acetic Acid, Resveratrol	A prominent part of the Mediterranean diet.
White Vinegar	General Health (via Acetic Acid)	Acetic Acid	Lacks beneficial antioxidants and other compounds found in fruit-based vinegars. High acidity.

Conclusion: Making Your Choice

So, what is the best vinegar to drink for health? There isn't a single answer for everyone. If your primary goal is to support gut health and blood sugar regulation, raw, unfiltered apple cider vinegar with 'the mother' is the most evidence-backed choice. However, if you are seeking a powerful antioxidant boost, balsamic or red wine vinegar may be more suitable. The key takeaway is to choose a high-quality, food-grade vinegar, dilute it properly before consuming, and consider your specific health goals when making a selection. For those with specific health conditions, such as diabetes or digestive issues, it is always wise to consult a healthcare provider before making significant dietary changes. For more detailed clinical trial information on ACV's impact on blood sugar, you can consult sources like the National Institutes of Health.

Frequently Asked Questions

Some studies suggest that apple cider vinegar may aid in weight management by reducing appetite and increasing feelings of fullness. However, any weight loss effects are likely to be gradual and should be supported by a healthy diet and exercise.

'The mother' is a cloudy, cobweb-like substance composed of settled bacteria and yeast that forms during the fermentation of raw, unfiltered vinegar. It is believed to contain beneficial probiotics and enzymes.

When properly diluted (1-2 tablespoons per 8-12 ounces of water), drinking vinegar daily is generally considered safe for most people. However, excessive intake or consuming it undiluted can damage tooth enamel and irritate the throat.

Yes, balsamic vinegar is a good source of polyphenols, a type of antioxidant that can support heart health. It is a flavorful and healthy addition to dressings and marinades.

Vinegar, due to its acetic acid content, may help regulate blood sugar levels and improve insulin sensitivity, particularly when consumed with meals. This effect has been studied in both people with and without diabetes.

While white vinegar contains acetic acid and offers some benefits, it lacks the antioxidants and potential probiotics found in ACV and other fruit-based vinegars. For specific gut health or antioxidant benefits, it is not a suitable substitute.

The effectiveness of vinegar supplements like capsules or gummies is not well-researched, and they are not regulated by the FDA. There is no guarantee that they provide the same benefits as liquid vinegar.