People have long praised apple cider vinegar, and when it comes to managing menopausal symptoms, this natural remedy may just help, from reducing hot flushes to aiding in weight loss. This posts looks at some of those claims and whether apple cider vinegar has any benefit for you during menopause.

What is apple cider vinegar?

Apple cider vinegar (ACV) is the product of fermented juice from apples. It is a simple process of adding cool, ideally filtered water to cut or smashed apples and letting this sit for 3-4 weeks. The bacteria and yeast turn the fruit sugars into ethanol cider and then, in a second fermentation step, turn ethanol into acetic acid [1].The final product contains about 5% acetic acid [2].

Apple cider vinegar is also a source of polyphenols. Polyphenols, primarily found in plants, have antioxidant and anti-inflammatory properties [3].

People often use ACV for salad dressings, sauces, marinades, soups, and hot drinks. It can also preserve fruits and vegetables. Typically, people consume ACV with water.

Does apple cider vinegar help with menopause?

Some women report that adding ACV to their diet has helped with symptoms including hot flushes and night sweats, sleep disruption, skin health, low mood, and joint pain. Here’s what the evidence actually says for each.

Apple cider vinegar for hot flushes

Unfortunately, scientific research on the use of ACV for hot flushes is essentially non-existent. The potential benefit of ACV on hot flushes is currently based purely on anecdotal evidence. This certainly does not mean that ACV does not work to help relieve hot flushes. It means that the benefit is not proven and may not work for everyone. Until more research is carried out, we remain uncertain about the quantity of ACV needed to have any effect, as well as how frequently to consume it.

For other evidence-based ways to manage hot flushes, see my post on Nutrition and Menopause Symptoms.

Apple cider vinegar for menopause weight gain

ACV may have a minor effect on promoting weight loss. Around 750-800mg of the active ingredient, acetic acid, found in 1tbsp of ACV, is thought to be needed fot any benefit. A study in 2018 showed that participants who drank 15mL of ACV at both lunch and dinner experienced greater weight loss over 12 weeks than those who didn’t [4].

One reason for the effect that ACV can have on weight loss is a reduction in appetite – it can make you feel nauseous and slow digestion, making you feel fuller for longer. It’s worth noting the weight loss in this study also came alongside a calorie-restricted diet and exercise, and participants had a BMI of at least 27kg/m² with ages not reported so the findings may not directly apply to menopausal women with a lower BMI. More research is needed before ACV can be considered a reliable weight loss aid.

For a fuller picture on this topic, read my post on managing weight gain in menopause.

Apple cider vinegar for blood sugar control

There have been a few small studies that have investigated the effect of ACV on blood sugar. While some studies discovered that it can indeed lower the level of glucose in the blood. The results of these studies are mixed, with some conducted only in rats and others involving a small number of participants.

Some other studies that have seen this effect are only applicable to those with type 2 diabetes. A review of studies looking at the effectiveness of ACV on blood sugar control in adults with type 2 diabetes found significantly better fasting blood glucose and HbA1c levels.

One study in 2013 found that in a cohort of 114 people without diabetes, consuming 30ml (2 tablespoons) of ACV (on its own or diluted in juice or water) resulted in decreasing blood sugar [5]. However, the results were not statistically significant meaning there is no evidence to suggest this is not due to chance.

In general, it appears that larger and longer trials of high quality are necessary to determine whether there are any proven benefits of ACV on blood sugar control.

Apple cider vinegar for gut health

Despite some people claiming that ACV significantly helps ease heartburn and acid reflux. There is very little scientific evidence to support this. The theory behind these claims is due to the bacteria in ACV formed in the fermentation process. It is proposed that these good bacteria as well as the acetic acid can improve digestion and help ease unpleasant heartburn and reflux.

But from what we know about ACV and the evidence we have so far, it cannot be said for certain that it has any advantages for gut health. In fact, it may even be a trigger for heartburn and acid reflux in some people. Other fermented products, such as kombucha and kefir, have more significant servings of beneficial bacteria.

To find out more about gut health in the menopause, you can read my post on gut health during menopause.

Are there any side effects of apple cider vinegar?

Current data indicates that moderate consumption (e.g. 2 tablespoons daily) of commercial ACV is safe to ingest. To minimise the risk of side effects, it has been suggested that ACV is treated as a food additive instead of drinking it undiluted, or to dilute the ACV in water.  High doses of ACV (>4 tablespoons daily) might cause episodes of frequent bowel movements and a higher frequency of burping or flatulence [1]. 

Apple cider vinegar can also interact with certain medications, such as digoxin, insulin, diabetes medications and diuretics [4]. Therefore, it’s important to consult your pharmacist or healthcare provider before using apple cider vinegar if you take any of these medications.

Summary

Overall, the evidence behind the benefits of apple cider vinegar is either absent or not quite robust enough yet. Some research has suggested that ACV can help with the following:

• Hot flushes
• Weight gain
• Blood sugar control
• Gut health – digestion, heartburn and acid reflux

While none of these effects are proven, apple cider vinegar has few negative effects and is generally safe to consume. Despite the evidence, you may find that adding apple cider vinegar to your diet can help certain symptoms. You can do this by adding it to salad dressings, sauces, marinades, soups or by taking 1-2tbsp diluted in water.

Want Personalised, Evidence-Based Guidance?

Menopause symptoms rarely have a single fix and separating what’s genuinely worth trying from what’s just well-marketed takes an evidence-based, personalised approach.

Start with my free Menopause Nutrition Mini Guide for practical, evidence-based first steps. Download it here.

If you’d like more tailored support, that’s exactly the work I do with clients in my Nourish & Thrive 1:1 programme, or through a single consultation if you’d prefer to start with targeted advice on a specific symptom.

The best first step is a free 15-minute discovery call — no pressure, just a conversation about where you are and how I might be able to help. Book your call here.