Apple Cider Vinegar for PCOS: Does It Help?

Polycystic Ovary Syndrome (PCOS) affects approximately 1 in 10 women of reproductive age worldwide, making it one of the most common hormonal disorders.¹ With symptoms ranging from irregular periods to insulin resistance, many women turn to natural remedies like apple cider vinegar (ACV) in search of relief.

Understanding PCOS

PCOS is a complex hormonal disorder characterized by irregular ovulation, high levels of androgens, and the presence of small cysts on the ovaries. Symptoms include weight gain, hirsutism (excess hair growth), acne and insulin resistance.² Insulin resistance is particularly significant, as it exacerbates other symptoms and increases the risk of developing type 2 diabetes and cardiovascular diseases.

Many women with PCOS experience difficulty losing weight due to hormonal imbalances, which can lead to frustration. Some of the treatments I typically encourage for patients living with PCOS often include lifestyle modifications, hormonal medications, and, in some cases, insulin-sensitizing drugs. While effective, some women explore additional remedies like ACV to complement these strategies. The potential benefits of ACV, such as improved insulin sensitivity and weight control, offer a ray of hope in the management of PCOS.

The Science Behind Apple Cider Vinegar and PCOS

Improving Insulin Sensitivity

Insulin resistance is a hallmark of PCOS, contributing to hormonal imbalances and weight gain. Research suggests that ACV may enhance insulin sensitivity which in turn helps to improve your blood sugar.

A study published in the European Journal of Clinical Nutrition found that consuming vinegar with meals improved postprandial insulin sensitivity in individuals with insulin resistance.³ The acetic acid in ACV helps to slow down the absorption of carbohydrates, preventing sharp blood sugar spikes and reducing the demand for insulin.

For women with PCOS, this improved insulin sensitivity can lead to better hormonal regulation and reduced symptoms such as irregular ovulation.

Supporting Weight Management

Weight management is a cornerstone of PCOS treatment, as even modest weight loss can improve symptoms. ACV may aid in weight control by promoting satiety and reducing overall caloric intake.

A randomized controlled trial published in the Journal of Functional Foods demonstrated that participants who consumed 15–30 mL of ACV daily for 12 weeks experienced significant reductions in body weight, waist circumference and visceral fat.⁴ While the mechanisms are not fully understood, researchers believe acetic acid may suppress fat storage and enhance fat-burning pathways.

Promoting Hormonal Balance

Small-scale studies have explored ACV’s effects on hormonal balance in women with PCOS. One study conducted in Japan found that daily consumption of ACV restored ovulatory function in women with irregular periods, likely due to its impact on insulin sensitivity.⁵ Improved ovulation can lead to more regular menstrual cycles, a primary goal in managing PCOS.

Although these findings are promising, larger and more rigorous studies are needed to confirm ACV’s role in hormonal regulation.

How to Use Apple Cider Vinegar for PCOS: Practical Tips and Recipes

Based on study results, consuming 20 g of apple cider vinegar (5% acetic acid) before meals containing carbohydrates may help reduce blood sugar spikes and insulin response, particularly for higher-glycemic meals such as those including refined carbs (e.g., bagels and juice).⁶ For meals with mixed macronutrients (e.g., rice, vegetables, and chicken), the benefits may still exist but are less pronounced. To maximize potential benefits:

• Dosage: Take 20 g (approximately 1.3 tablespoons) of apple cider vinegar diluted in water.
• Timing: Consume it just before meals, especially those high in carbohydrates.
• Precautions: Always dilute to prevent irritation of the esophagus or tooth enamel. This can be drinking ACV with a straw to minimize contact with teeth, reducing the risk of your enamel breaking down.

Remember, there still needs to be more research that clearly states how apple cider vinegar can help with PCOS symptoms (and blood sugar!).

Easy Apple Cider Vinegar Recipes

Need a little inspiration on how to try apple cider vinegar and a way that doesn’t make the “kiss purse,” here they are!

1. Morning Metabolism Booster Drink

• Ingredients: 1 tablespoon ACV,  half a lemon juice, 1 teaspoon honey (optional), and 8 ounces warm or room-temperature water.
• Instructions: Mix all ingredients in a glass. Stir well and sip before breakfast.

2. Blood Sugar Balancing Salad Dressing

• Ingredients: 2 tablespoons ACV, 1 tablespoon olive oil, 1 teaspoon Dijon mustard, 1 teaspoon honey, pinch of salt and pepper.
• Instructions: Whisk ingredients together and drizzle over salads.

3. ACV Infused Detox Water

• Ingredients: 1 tablespoon ACV, 1 liter water, cucumber slices, lemon slices, and mint leaves.
• Instructions: Combine ingredients in a pitcher and chill before drinking.

4. PCOS-Friendly Smoothie with a Twist

• Ingredients: 1 cup almond milk, ½ cup frozen mixed berries, 1 tablespoon ACV, 1 tablespoon chia seeds, 1 scoop protein powder.
• Instructions: Blend until smooth and serve chilled.

5. Simple ACV Tonic

• Ingredients: 1 tablespoon ACV, 8 ounces sparkling water, a dash of cinnamon (optional).
• Instructions: Mix ingredients and enjoy as a refreshing drink.

Potential Risks and Precautions

While ACV is generally safe for most people, excessive or improper use can lead to side effects, including:

1. Erosion of Tooth Enamel: The high acidity of ACV can weaken enamel, increasing the risk of dental sensitivity and cavities. Drinking ACV with a straw and rinsing your mouth afterward helps mitigate these effects.
2. Digestive Discomfort: Some individuals may experience nausea or stomach upset. Diluting ACV adequately can help.
3. Interactions with Medications: ACV may interact with insulin, diuretics or potassium-lowering medications. Always consult your healthcare provider before adding ACV to your regimen.

Why Work with a Dietitian?

Managing PCOS can feel like piecing together a challenging puzzle, especially when juggling hormonal health, weight management, and insulin resistance. Partnering with a registered dietitian (RD) offers a personalized, science-backed approach to address these complexities. Here’s how working with a dietitian, like, me, can empower your PCOS journey

Personalized Nutrition Plans with Functional Foods

Every individual’s PCOS journey is unique. A dietitian doesn’t just hand you a generic meal plan. I can speak for myself when I say I craft a strategy that fits your symptoms, goals and lifestyle. For instance, if you’re curious about adding functional foods like apple cider vinegar (ACV) to your routine, your dietitian can guide you on how to use it safely and effectively. Whether incorporating ACV into blood sugar-friendly recipes or determining the proper dosage for you, they’ll ensure it complements your overall plan without disrupting your health.

Realistic Support for Sustainable Weight Management

Losing weight with PCOS can feel like an uphill battle, especially when hormonal imbalances seem to work against your efforts. A dietitian understands these challenges and focuses on strategies that work with your body, not against it. Instead of restrictive diets, they help you build balanced meals that leave you feeling satisfied while supporting weight loss. They may even recommend small, evidence-based additions, like an ACV-infused salad dressing, to aid digestion and satiety—proving that managing PCOS doesn’t have to mean giving up flavor.

Targeted Guidance on Insulin Resistance

Since insulin resistance is at the core of PCOS for many individuals, managing blood sugar is a top priority. A dietitian will teach you how to balance meals with the right mix of protein, fiber and healthy fats to keep glucose levels steady. They’ll also address trending remedies like ACV, explaining how its acetic acid can potentially improve insulin sensitivity. Plus, how to incorporate it into your routine safely, ensuring it supports your broader health goals.

Evidence-Based, Actionable Advice

The endless flood of wellness trends makes it hard to separate fact from fiction. That’s where a dietitian shines—they translate the latest science into practical, actionable steps. Whether exploring the benefits of foods like ACV or identifying PCOS-friendly supplements, they ensure your choices are rooted in research, not marketing hype.

Ongoing Motivation and Support

Lifestyle changes don’t happen overnight, and consistency can be tricky. A dietitian provides the accountability and encouragement you need to stay on track. They’re there to celebrate small wins, adapt your plan when life throws you a curveball, and help you stay focused on your long-term health goals.

A Holistic Approach to PCOS

PCOS management isn’t just about food—it’s about addressing your overall well-being. A dietitian helps you navigate the bigger picture, from stress management to sleep quality. We can also collaborate with other healthcare professionals to create a team-based approach to your care, ensuring you feel supported every step of the way.

The Bottom Line

Apple cider vinegar shows promise as a complementary tool for managing certain symptoms of PCOS, particularly those related to insulin resistance and weight control. However, it’s not a standalone solution. ACV can be part of a holistic approach to symptom management, combining it with evidence-based treatments, a balanced diet, and regular physical activity. Always consult your healthcare provider before making significant changes to your regimen.

Disclaimer: This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care, and should not be used in place of the advice of your physician or registered dietitian.

We are a health and wellness site, with work written by Registered Dietitians or Medical Professionals, please review our editorial process here.

Frequently Asked Questions

References:

1. Office on Women’s Health. Polycystic Ovary Syndrome. womenshealth.gov. Published February 22, 2021. https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome
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2. Shuster A, Patlas M, Pinthus JH, Mourtzakis M. The clinical importance of visceral adiposity: a critical review of methods for visceral adipose tissue analysis. Br J Radiol. 2012;85(1009):1-10. doi:10.1259/bjr/38447238 ↩︎
3. Mitrou P, Petsiou E, Papakonstantinou E, et al. Vinegar Consumption Increases Insulin-Stimulated Glucose Uptake by the Forearm Muscle in Humans with Type 2 Diabetes. J Diabetes Res. 2015;2015:175204. doi:10.1155/2015/175204 ↩︎
4. Khezri SS, Saidpour A, Hosseinzadeh N, Amiri Z. Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. Journal of Functional Foods. 2018;43(1):95-102. doi:https://doi.org/10.1016/j.jff.2018.02.003 ↩︎
5. Wu D, Kimura F, Takashima A, et al. Intake of vinegar beverage is associated with restoration of ovulatory function in women with polycystic ovary syndrome. Tohoku J Exp Med. 2013;230(1):17-23. doi:10.1620/tjem.230.17 ↩︎
6. Johnston CS, Buller AJ. Vinegar and peanut products as complementary foods to reduce postprandial glycemia. J Am Diet Assoc. 2005;105(12):1939-1942. doi:10.1016/j.jada.2005.07.012 ↩︎