Menopause can feel like a rollercoaster you never signed up for. The hot flashes, night sweats, mood swings, and stubborn weight gain—all on top of life’s usual stresses—can leave us desperate for relief.
It’s no wonder that many of us turn to popular natural remedies like apple cider vinegar. Apple cider vinegar is often hailed as a solution for everything from weight loss to balancing blood sugar.
But when it comes to menopause, does apple cider vinegar truly deliver, or is it just another overhyped “cure”?
Let’s take a closer look at what the research really says, the potential risks, and more reliable ways to manage menopause symptoms.
Can apple cider vinegar help with menopause symptoms?
The idea of finding a simple, natural solution can be incredibly appealing, especially when menopause symptoms start to feel overwhelming.
It’s no surprise that just over half of us turn to complementary or alternative medicine to help us navigate this challenging time.
When you hear from a friend or neighbor that something like apple cider vinegar worked wonders for them, it’s only natural to want to try it.
However, it’s important to remember that there’s a difference between personal stories and what scientific research tells us. While anecdotes can be persuasive, they don’t always hold up when tested in larger, more rigorous studies.
And just because something is natural doesn’t automatically mean it’s effective—or safe.
None of us want to waste our time or risk causing more harm; we want something that truly works.
Unfortunately, the research on apple cider vinegar’s effectiveness for managing symptoms like hot flashes, balancing blood sugar, or aiding weight loss is lacking.
Apple Cider Vinegar for Hot Flashes
According to the North American Menopause Society as many as 75% of North American women have hot flashes, and nearly a quarter of us experience enough discomfort to seek relief.
But it likely won’t come from apple cider vinegar.
A quick search on Google Scholar turns up zero scientific studies on this topic—just pages of natural home remedy books.
This doesn’t mean that those who do find relief are wrong; it simply means that we are better off looking at the solutions that we do know are effective for most women.
There are several medication options available that have been shown to help with hot flashes. These include both hormone therapy and non-hormonal treatments.
Check out this great review of non-hormonal treatments by Dr. Jen Gunter.
Also see: Best Foods that Fight Hot Flashes
Apple Cider Vinegar for Blood Sugar
Some studies have suggested that apple cider vinegar might help with blood sugar control, which can be a concern for many women during midlife.
As our bodies undergo significant hormonal changes—particularly the decline in estrogen- our cells become less responsive to insulin, making it harder for our bodies to regulate blood sugar levels effectively. This increased insulin resistance can contribute to a higher risk of developing type 2 diabetes.
However, the overall number of studies supporting apple cider vinegar for blood sugar control are often small, involving limited numbers of participants.
For example, one meta-analysis included only 204 participants—such a small number considering the millions of people with blood sugar issues.
And while the apple cider vinegar did lower blood sugars, for most participants it wasn’t by a significant amount to make a health difference long term.
Instead we know that a diet rich in low-glycemic foods has been shown to help stabilize blood sugars and improve HgbA1c.
Low-GI foods release glucose slowly, helping to prevent the spikes and crashes that can make blood sugar difficult to manage. Whole grains, legumes, and leafy green vegetables are excellent choices to include in your diet.
Here is a more comprehensive list of low glycemic foods.
Apple Cider Vinegar and Weight Loss
Weight gain during menopause can be frustrating, and the search for anything that might help keep those extra pounds at bay is understandable.
Again, any studies on apple cider vinegar and weight loss are limited in both size and scope.
While some research indicates a slight reduction in weight, these effects are typically small (like 1-2 lbs).
Additionally, most people who do lose weight through such methods tend to regain it within a short period, which is a common issue in weight loss diets overall.
When it come to weight changes in menopause, I advocate for making your diet as healthy as possible and learn to give yourself grace over the inevitable changes in your body.
Related: 48 Body Neutrality Affirmations to Help You Thrive in Midlife
Risks of Apple Cider Vinegar: What You Should Know Before You Try It
Even though the scientific evidence supporting apple cider vinegar for menopause isn’t strong, you might still be curious to try it for yourself.
While it might seem harmless, it’s important to be aware of the potential risks.
Tooth Erosion: Apple cider vinegar is highly acidic, and this acidity can erode tooth enamel over time. Once the enamel is worn away, it doesn’t grow back, which can lead to increased tooth sensitivity and a higher risk of cavities.
Increased Heartburn: Many women experience increased heartburn during menopause due to hormonal changes. Adding apple cider vinegar to your diet might exacerbate this issue, as its acidity can irritate the esophagus and stomach lining, leading to more frequent or severe heartburn.
Interference with Medications: Apple cider vinegar may also interact with certain medications, potentially altering their effectiveness or causing adverse effects. The vinegar’s acidic nature can interact with diuretics, blood pressure medications, or laxatives.
It's important to talk with your doctor or pharmacist before you use it.
Esophageal Injury: In rare cases, there have been reports of esophageal injury from undiluted apple cider vinegar. This can occur when the acid causes burns or irritation, particularly if taken straight without water.
The solution? Always dilute apple cider vinegar before consuming it.
A common recommendation is to mix one to two tablespoons of vinegar with a large glass of water. This helps to reduce the acidity, which can protect your teeth and esophagus from the harmful effects mentioned earlier.
Drinking it through a straw can also help minimize contact with your teeth.
Menopause is a challenging time, and it’s only natural to seek out remedies that might offer relief.
Instead of relying on anecdotal remedies, we deserve solutions that are grounded in solid evidence and tailored to our individual needs.
By focusing on dietary changes, talking to healthcare professionals, and exploring well-researched treatments, we can find safer and more effective ways to navigate this stage of life.
You deserve nothing less.
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