Apple cider vinegar and honey is a folk remedy traditionally used to soothe sore throats, support digestion, and promote heart health. The combination brings together the acetic acid and polyphenols in fermented apple vinegar with honey’s antibacterial properties and natural antioxidants. While some of the claimed benefits have legitimate science behind them, others remain unproven.
Sore Throat and Cough Relief
This is probably the most well-supported use for the combination, though each ingredient works differently. Honey coats and soothes an irritated throat, calms nerve endings, and reduces coughing. It also has genuine antibacterial properties. The Cleveland Clinic confirms these effects and considers honey a legitimate home remedy for sore throats.
Apple cider vinegar’s role is less clear. While it likely has some antibacterial activity, it “isn’t going to do much for the sore throat itself,” according to Cleveland Clinic physician Dr. Zack. Still, mixing the two in warm water creates a drink that delivers honey’s throat-coating benefits in an easy-to-sip format. One important note: never give honey to children under 1 year old due to the risk of botulism.
Cholesterol and Heart Health
One of the more striking findings comes from a small clinical study that tested exactly this combination. Participants took one tablespoon each of honey and apple vinegar mixed in a glass of water, twice daily, alongside their usual cholesterol-lowering medications. After four weeks, their blood lipid levels changed dramatically. Total cholesterol dropped from an average of 257 to 138, LDL (“bad”) cholesterol fell from 185 to 120, triglycerides dropped from 314 to 165, and HDL (“good”) cholesterol rose from 43 to 64.
These numbers are impressive, but context matters. The study was small (30 participants), lacked a control group drinking a placebo, and participants were already taking lipid-lowering drugs. It’s impossible to separate how much of the improvement came from the vinegar-honey drink versus the medications alone. Still, the results suggest the combination may offer some additive benefit for people already managing their cholesterol.
Blood Sugar and Weight Loss
Many people drink apple cider vinegar hoping it will help with weight loss or blood sugar control. The evidence here is thin. The Mayo Clinic states plainly that apple cider vinegar “isn’t likely to cause weight loss” and that researchers haven’t found meaningful long-term hunger control from it. Some small studies show modest promise, but nothing definitive.
Honey does have a lower glycemic index than table sugar (55 versus 68), meaning it raises blood sugar more gradually. That makes it a slightly better sweetener choice, but it’s still a concentrated source of sugar. If you’re managing diabetes or prediabetes, the honey in this drink isn’t a free pass. Apple cider vinegar can also interact with insulin, so talk to your prescriber before making it a daily habit if you take blood sugar medications.
Digestion and Acid Reflux
The idea that apple cider vinegar aids digestion is deeply rooted in folk medicine, but clinical evidence is limited. Johns Hopkins Medicine notes that many people swear apple cider vinegar helps with acid reflux, though there isn’t enough research to confirm it works. Honey mixed with warm water, on the other hand, may have a mild alkalizing effect that helps neutralize stomach acid.
If you try the combination for digestive comfort, pay attention to how your body responds. For some people, the acidity of vinegar actually worsens reflux symptoms rather than improving them.
Antioxidant Content
Apple cider vinegar is a surprisingly rich source of plant compounds. Among common vinegars, apple vinegar ranks as the best source of polyphenols and flavonoids, including compounds like chlorogenic acid, resveratrol, and myricetin. It also contains a modest amount of vitamin C (about 11 mg per 100 mL). The fermentation process itself helps break down complex plant compounds into smaller molecules that your body can use more effectively.
Honey contributes its own set of antioxidants that help protect cells from damage. Together, the two provide a broader range of protective compounds than either one alone, though the amounts you get in a single daily drink are modest compared to eating a serving of berries or leafy greens.
Topical Uses for Skin
Beyond drinking it, some people apply apple cider vinegar and honey directly to the skin. Diluted apple cider vinegar can help restore the skin’s natural pH, and its acetic acid has antimicrobial properties that target acne-causing bacteria. One study found that apple cider vinegar solutions disrupted the bacterial biofilm that leads to pimples and blackheads.
Honey is a well-known ingredient in face masks for its moisturizing and antibacterial properties. Combining the two in a DIY mask is popular, but proceed carefully. Undiluted apple cider vinegar can burn skin, cause irritation, and even trigger contact dermatitis. Always dilute it before applying, and avoid using it on children’s skin entirely.
How to Prepare It Safely
The traditional recipe calls for 1 tablespoon (15 mL) of apple cider vinegar and 2 teaspoons of honey dissolved in 8 ounces of hot water. Some people drink it as a warm tonic before bed or first thing in the morning. Research suggests that up to two tablespoons of apple cider vinegar per day is safe for most adults when used for up to 12 weeks.
Dilution isn’t optional. Undiluted apple cider vinegar is acidic enough to erode tooth enamel over time, increasing your risk of decay and sensitivity. The American Dental Association warns that regular consumption can degrade enamel and, in some cases, cause esophageal ulcers, digestive issues, or low potassium levels. To protect your teeth, rinse your mouth with plain water after drinking. Using a straw can also help keep the acid off your enamel.
Who Should Be Cautious
Apple cider vinegar can interact with several types of medication, including insulin, diuretics, laxatives, and certain blood pressure drugs. The interaction with diuretics is particularly important because both diuretics and apple cider vinegar can lower potassium levels, and the combination could push potassium dangerously low.
People with gastroparesis (delayed stomach emptying) should also be cautious, as vinegar may slow digestion further. And if you have active acid reflux or esophageal damage, adding an acidic drink to your routine could make things worse despite anecdotal claims to the contrary.