There is no scientific evidence that apple cider vinegar treats arthritis. No clinical trials have tested it for osteoarthritis or rheumatoid arthritis in humans, and rheumatology experts say the claims lack any research backing. That said, many people still want to try it, and if you’re going to use apple cider vinegar alongside your existing treatment plan, there are safer and less safe ways to do it.
What the Evidence Actually Shows
The idea that apple cider vinegar helps arthritis rests on two claims: that its acetic acid reduces inflammation, and that its pectin content relieves joint pain. Neither holds up. Robert Moots, a professor of rheumatology at the University of Liverpool, has been blunt about this: “There is no research on apple cider vinegar and no evidence to support using it for rheumatoid arthritis.” He’s equally direct about pectin, calling the idea that it helps with arthritis pain unsupported by any science.
One animal study found that fruit vinegars lowered C-reactive protein (a marker of inflammation) in obese rats. But when apple cider vinegar was tested informally in humans for a British television program, the inflammatory changes were minimal. No large, randomized human trials have followed up on this.
For gout specifically, a Japanese study found that more alkaline urine helps the body excrete uric acid more efficiently. Vinegar was part of the alkaline diet used in that study, but it was one component among many. There’s no evidence that apple cider vinegar alone moves the needle on uric acid levels.
How People Typically Take It
If you still want to try apple cider vinegar, the most common approach is diluting 1 to 2 tablespoons (15 to 30 ml) in a full glass of water and drinking it once or twice a day, usually before meals. Always dilute it. Undiluted apple cider vinegar is acidic enough to erode tooth enamel, with one study showing roughly 20 percent mineral loss after four hours of direct exposure. Drinking through a straw adds another layer of protection for your teeth.
Start with a smaller amount, around one teaspoon in a glass of water, to see how your stomach handles it. Some people experience nausea or heartburn, especially on an empty stomach. If you tolerate it well after a few days, you can gradually increase to one or two tablespoons per glass.
Choose raw, unfiltered apple cider vinegar with “the mother,” the cloudy strand of proteins and bacteria visible in the bottle. Proponents believe this form retains more beneficial compounds, though this hasn’t been clinically validated for arthritis.
Making It Easier to Drink
Apple cider vinegar tastes harsh on its own, even diluted. A popular combination pairs it with ingredients that have their own anti-inflammatory reputations: mix one to two tablespoons of apple cider vinegar in a mug of warm water with a squeeze of fresh lemon juice, a pinch of ground turmeric, and a teaspoon of honey or maple syrup. The sweetener takes the edge off the sourness, and warm water makes the turmeric dissolve more easily. Some people add a pinch of ground ginger or cayenne pepper. Stir well and drink right away, since turmeric settles quickly.
You can also add apple cider vinegar to salad dressings or marinades if drinking it straight isn’t appealing. The amount you’d use in a vinaigrette is comparable to the typical supplemental dose.
Safety Risks Worth Knowing
Apple cider vinegar is generally safe in small, diluted amounts, but regular use carries some real risks depending on your health situation.
The biggest concern is potassium. Apple cider vinegar can lower potassium levels in your blood, and potassium is essential for muscle function and heart rhythm. One published case report documented a woman who developed dangerously low potassium and osteoporosis after consuming large amounts of cider vinegar over a long period. If your potassium is already low, apple cider vinegar could push it into a risky range.
This potassium effect also creates interactions with common medications:
- Diuretics (water pills): These already lower potassium. Adding apple cider vinegar could drop your levels further.
- Insulin and diabetes medications: Apple cider vinegar may lower blood sugar on its own. Combined with diabetes drugs, it could cause blood sugar to fall too low.
Many people with arthritis take multiple medications, including anti-inflammatories and corticosteroids that can also affect potassium and blood sugar. If you’re on any regular medication, it’s worth checking whether apple cider vinegar could interfere.
What Helps Arthritis More Reliably
The appeal of apple cider vinegar is understandable. Arthritis pain is persistent, and a simple kitchen remedy feels accessible. But the lack of evidence means you could spend weeks drinking something unpleasant with no benefit. Approaches with stronger research support include maintaining a healthy weight (every pound of body weight translates to roughly four pounds of pressure on your knees), regular low-impact movement like swimming or walking, and anti-inflammatory dietary patterns like the Mediterranean diet, which emphasizes fish, olive oil, vegetables, and whole grains.
If you want to try apple cider vinegar as a complement to these strategies, the diluted amounts described above are unlikely to cause harm for most people. Just don’t let it replace treatments that have actual evidence behind them.