Apple Cider Vinegar For Colds: Potential Benefits, DIY Remedies & Side Effects

We are deep in the throes of cold and flu season, and now, more than ever, it's important to give your immune system the support it needs. In the quest to keep your immunity in tiptop shape, you may reach for natural remedies, like apple cider vinegar—or ACV, as the cool kids call it. Devoted users swear by the power of ACV, claiming it can help prevent colds and reduce the duration and severity of symptoms. While much of the evidence surrounding apple cider vinegar for colds is anecdotal—there is limited research to back the benefits—it might be worth a shot (pun intended).

With reported benefits that range from gut health support to teeth whitening, it seems that apple cider vinegar has become a go-to home remedy for all that ails you. While it's not the answer for everything, it does have a wide range of potential health benefits:

But can it help colds, too?

While there haven't been any studies that directly connect apple cider vinegar with immunity specifically, research published in Synthetic and Systems Microbiology in 2018 stated that probiotics, in general, are effective for fighting off colds3 and flu-like respiratory infections because they nourish the immune system.

In theory, ACV, which is a natural antimicrobial2, may also be able to help kill off bacteria and viruses in your throat. In doing so, it may reduce uncomfortable inflammation and irritation, which prompts coughing when you have a cold.

Most experts advise against taking ACV in its pure, undiluted form, but there are a few ways you can consume ACV to make it optimally effective at fighting off cold symptoms.

Another way to take ACV is with a supplement, like Garden Of Life's mykind organics apple cider vinegar gummies.

Apple cider vinegar may also interact with certain medications, like insulin, diuretics, or potassium-lowering drugs. If you're taking any medications, always check in with your doctor before adding something new, like ACV, to your routine.

While ACV might be able to help your body fight off a cold, the best way to ensure you stay healthy is with an all-around immune-supporting lifestyle, which could include other home remedies, as well. In addition to building up your gut health with things like apple cider vinegar, Heather Moday, M.D., a board-certified integrative medicine physician and immunologist, recommends:

It's also important to eat healthy, immune-supporting foods that contain plenty of antioxidants, zinc, and fiber, like citrus fruits, broccoli, sweet potatoes, and miso. The best approach is to make these foods a regular part of your diet rather than trying to eat a bunch at once when you feel the first signs of a cold coming on.

Apple cider vinegar may be able to help prevent colds by nourishing your gut microbiome, which supports your immune system. It can also loosen up mucus, alleviating the nagging cough that can accompany a cold. But the best way to ensure your immune system is healthy is to eat nutrient-rich foods and get plenty of rest regularly. Also, be sure you check in with your doctor before making any major changes to your diet or lifestyle, especially if you're taking medications.