Apple Cider Vinegar: Hype vs Science

“Apple Cider Vinegar” on Netflix Got Me Thinking…

I recently watched Apple Cider Vinegar on Netflix, thinking it might be a quirky wellness docuseries. Instead, it was a dramatized look at how far misinformation can go — and how dangerous it can be when health claims are made without evidence or accountability.

The series follows the story of a wellness influencer who falsely claimed she had cured her cancer using natural remedies like apple cider vinegar, detox smoothies, and sheer positivity. It was a gripping, unsettling reminder of just how influential — and irresponsible — the wellness world can be when truth takes a back seat to branding.

As someone who works in the health and fitness industry, I’ve always been cautious about trends like this. I’ve never recommended apple cider vinegar to my clients — not because it’s dangerous in itself, but because I don’t believe in pushing things without real, clear benefit. Watching this series reminded me how easily people can get swept up in promises that sound too good to be true.

That said, apple cider vinegar does have some potential benefits — they’re just often exaggerated. If you’re curious about what it can actually do, here’s a quick breakdown:

What Apple Cider Vinegar Can Actually Do:

• Supports Blood Sugar Regulation
  Some research suggests that taking diluted ACV before a meal, especially one high in carbohydrates, can help reduce post-meal blood sugar spikes. This can be especially helpful for people managing insulin sensitivity or prediabetes.

• May Help with Appetite Control
  There’s modest evidence that ACV can slightly increase satiety — meaning you might feel fuller sooner and potentially eat less. But the effect is minor and won’t replace balanced eating habits.

• Digestive Support
  ACV’s acidity can mimic stomach acid, which may help with digestion in people who have low stomach acid levels. Some people report relief from mild bloating or indigestion when taking it before meals.

• Mild Antibacterial Properties
  ACV has antimicrobial properties — it’s been shown to kill certain bacteria, though this is more relevant in topical or cleaning uses than as a major internal health benefit.

Of course, all of this depends on how it’s used. Drinking it straight can damage tooth enamel, irritate your throat, or upset your stomach. If you’re going to use it, it should always be diluted — usually about 1 tablespoon in a large glass of water.

What struck me most about the Netflix show wasn’t just the story — it was the reminder of how quickly misinformation can spread when people are desperate for answers. And how easily influencers can turn hope into harm.

It made me reflect on the health industry overall. We have to be better — more honest, more curious, and more committed to science. It’s okay to explore natural remedies. It’s okay to experiment with wellness tools. But we have to ask questions. We have to look for evidence. And we have to remember that no one product, no matter how well-packaged, is a miracle.

Other Trends Worth Questioning

Apple cider vinegar isn’t the only health trend that walks the line between science and hype. A few others come to mind:

• Activated Charcoal: Originally used in emergency rooms to treat poisoning, it’s now added to juices, skincare, and even ice cream — despite no clear benefit for everyday detoxing and potential to interfere with medication absorption.

• Intermittent Fasting: There's solid evidence showing it can help with metabolic health and weight management, but it's often promoted as a one-size-fits-all miracle. For many, especially those with a history of disordered eating, it can be harmful without proper guidance.

• Collagen Supplements: Collagen is vital for skin, joints, and connective tissue, and supplementation may support those areas — but mainstream claims often jump ahead of the science, promising glowing skin overnight or reversing aging entirely.

These trends aren’t “bad.” In fact, many have value in the right context. The issue is when they’re marketed as cure-alls — stripped of nuance, inflated by influencers, and consumed without question.

So let’s keep asking those questions. Let’s keep holding the wellness world accountable. And let’s keep choosing curiosity and critical thinking over hype.