Cleaning apple cider vinegar

Apple Cider Vinegar for Hair: Benefits and How to Use It

Deven Hopp is an experienced writer and editor with over five years of experience covering the beauty industry for sites like Byrdie and Makeup.com. She is currently the brand director for Versed Skincare.

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In This Article

From fighting blackheads to detoxing your diet, apple cider vinegar has been a formidable player in both the skincare and wellness space for some time. And if that wasn’t enough, ACV is now making a name for itself in hair care, which—given its versatility, accessibility, and the fact that it makes a killer DIY hair rinse—should come as no surprise. To find out more about this buzzy ingredient, we checked in with hair pros Gretchen Friese, Denis de Souza, and Jo Blackwell-Preston.

Meet the Expert

• Gretchen Friese is a Bosley Professional Strength certified trichologist.
• Denis de Souza is a Joico celebrity colorist.
• Jo Blackwell-Preston is the founder and master stylist at Dop Dop Salon.

Not only did they weigh in on ACV’s beauty claims but they also dished on who could most benefit from adding it to their hair care routine—and how. So keep scrolling as we’re bringing you everything you ever wanted to know about apple cider vinegar for hair.

What Is Apple Cider Vinegar?

«[Apple cider vinegar] is made by crushing apples, then squeezing out the juice,» says Friese. «Bacteria and yeast are added to the liquid to start an alcoholic fermentation process, which converts the sugars from the juice to alcohol. Then in a second and final fermentation step, the alcohol is converted into vinegar.»

Apple Cider Vinegar for Hair

• Type of ingredient: Anti-inflammatory
• Main benefits: Clarifies, detangles, and stimulates a healthy scalp
• Who should use it: Anyone with product buildup or an overly-oily or dry scalp
• How often can you use it: As a general rule of thumb, use once per week (although this can vary depending on the product formulation and your hair type).
• Works well with: Moisturizing masks
• Don’t use with: Scalp scrubs or other chemical/physical exfoliants to avoid irritation

Benefits of Apple Cider Vinegar for Hair

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Apple cider vinegar is to hair what honey is to green tea. You don’t necessarily need it, but try it once and you (likely) won’t go back. That’s because ACV offers a host of benefits that all have one thing in common: making your hair and scalp look and feel amazing. Here’s how:

• Promotes a healthy scalp: ACV offers healing properties for the scalp. «The antibacterial and anti-fungal properties of ACV help to keep the pH level of the scalp balanced,» says Friese. «Dandruff is a buildup on the scalp that happens when too much yeast is present on oily areas of the skin. Using a mix with ACV can help avoid that build-up.»
• Reduces color fading: Friese notes that for color-treated hair, ACV can help close the cuticles, thus maintaining your color’s vibrancy.
• Detangles: If you have hair that’s prone to knots or tangles, anecdotal evidence suggests that ACV and a wide-tooth comb can help rid them.
• Strengthens and softens: “Apple cider vinegar coats the cuticle, leaving the hair soft and shiny,” says de Souza. “It also helps to strengthen your hair by closing the cuticles and the hair shaft,” he adds.
• Fights frizz: Friese maintains that ACV can help smooth the hair and keep frizz at bay, making it a popular treatment option among those with curly and textured hair.
• Reduces hair loss: With its ability to balance the skin’s pH and clear the hair follicle from debris, Friese says that ACV can help reduce hair loss.
• Cleanses: Apple cider vinegar may be effective at getting rid of buildup on the scalp without stripping color. «Apple cider vinegar rinses are really truly about removing buildup of products, and they make the hair really clean,” says Blackwell-Preston.

Hair Type Considerations

Our experts agree that apple cider vinegar is safe for all hair types, including color-treated tresses. It’s especially beneficial for those with major product buildup, whether that’s from hairsprays, dry shampoo, braids, or excess grease. And while oily hair types can get away with using a higher concentration of ACV, if you have dry hair, we recommend using a higher water to ACV ratio to avoid drying out your scalp.

How to Use Apple Cider Vinegar for Hair

Because ACV is slightly acidic, when it’s mixed with two to three parts water it may extend the life of hair color, but only when applied right after the color is rinsed off. «Most hair colors are alkaline, which opens up the hair cuticle, and applying an acidic solution may reseal the cuticle,» notes Friese. You can experiment to find a dilution that works best for you and your hair type, but in general, the following steps are a good place to start:

1. Mix five parts water to one part vinegar in a spray bottle (100 ml of ACV to 500 ml of water if you want to be exact).
2. Spray your scalp well, enough that it’ll be evenly coated.
3. Work the vinegar into clean hair with your fingers. It will be diluted enough that it shouldn’t burn.
4. Allow the vinegar mixture to sit for two to five minutes.
5. Rinse your hair and scalp with cool water.
6. Follow this rinse with a light conditioner, nothing that will weigh down your hair.
7. Rinse your hair well, until you’re sure all product (and vinegar) is down the drain.

The Best Products With Apple Cider Vinegar

You won’t find yourself missing the lather with this shampoo alternative; it enhances hair, leaving it clean, smooth, and shiny. And if you’ve got a thick, coarse, or curly mane, rinsing twice with this ACV solution will gently remove product buildup and revitalize your strands. Double cleanses aren’t just meant for skin, after all.

Have hair that sheds? This shampoo is infused with apple cider vinegar to provide clarifying, deep cleaning benefits that stimulate a healthy scalp. Not only does it encourage new hair growth and minimize hair loss, but as its name suggests, it also promises oh-so glossy locks.

Apple cider vinegar along with argan and babussa oil blend to make for a hair-nourishing conditioner that wards off flyaways and seals hair cuticles. That, coupled with its budget-friendly price tag makes it a hair care must-have. For best results, leave in the conditioner for one to three minutes before rinsing out.

Use this cleansing rinse in place of shampoo or as a co-washing conditioner; either way, it will rid hair of product buildup (without nixing color) and impart a commercial-ready shine. Need we say more?

The secret to hair and scalp health is a balanced pH, which is exactly what this hair mask excels at. It takes texture from dry and frizzy to silky-smooth and gives limp strands a new lease on life. Amazon users—and there’s over 1000 of them—rave about its benefits for the scalp, including how it can help to clear seborrheic dermatitis.

«Clarifying shampoos are formulated to remove product buildup and excess oils as well as prep the hair for some types of color or hair treatments. However, when used alone it can fade color and make the hair feel dry and look dull, making following up with a good conditioner or treatment necessary,» explains Friese. On the other hand, ACV removes buildup with the added benefit of sealing in hair color and enhancing shine.

«The frequency of use depends on the individual and their hair type, but too much use can cause brassiness and damage,» warns Friese. De Souza adds that for most, using an ACV rinse a few times a week isn’t going to harm your color, though you should use it less frequently if your skin skews sensitive.

After an ACV rinse, your hair should not retain any odor once dried.

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The Health Benefits of Apple Cider Vinegar

Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman’s World, and Natural Health.

Arno Kroner, DAOM, LAc, is a board-certified acupuncturist, herbalist, and integrative medicine doctor practicing in Santa Monica, California.

For centuries, apple cider vinegar has been used to treat a wide variety of health ailments. It’s also a popular disinfectant and natural preservative. Today, it may be best known as a weight loss aid and a way to help control your blood sugar.

Apple cider vinegar is produced when apple cider is fermented. During this process, bacteria or yeast interact with the sugar in apples. The cider turns into alcohol and then into vinegar.

Some people drink the vinegar itself or use it as a condiment like salad dressing. Others take capsules or eat gummies.

This article explains which benefits are backed by science and which are unproven. It also lists some of the possible side effects you might experience.

Health Benefits

Apple cider vinegar contains acetic acid. It also contains bacteria and lactic, citric, and malic acids. These acids are what gives the vinegar its tart taste.

Apple cider vinegar is believed to boost your health in many ways. Here’s what the research says about its benefits.

Blood Sugar

The acetic acid in vinegar may block enzymes that help you digest starch. Starchy foods such as bread, pasta, and rice can cause a surge in blood sugar after you eat.

So taking apple cider vinegar could lead to a smaller blood sugar spike after starchy meals.

A 2017 research review published in Diabetes Research & Clinical Practice showed that taking vinegar with meals lowered insulin levels. Insulin is a hormone that helps your body use sugar, and it’s increased in diabetes. Vinegar also lowered post-meal blood sugar levels.

To add apple cider vinegar to a meal, try a splash on salads or in marinades, vinaigrettes, and sauces.

If you have diabetes or prediabetes, talk to your healthcare provider if you’re thinking of using more than you’d typically find in cooking. Vinegar can interact with diabetes medication. It shouldn’t be used if you have certain health conditions like gastroparesis, a digestive disorder in which the stomach empties slowly.

Weight Loss

Advocates claim that taking vinegar before or with a meal may help you feel full faster and lose weight.

A small study published in 2018 tracked weight loss in two groups of people over a 12-week period. Both groups ate fewer calories. One group also had 30 milliliters of apple cider vinegar a day.

At the end of the study, the vinegar group lost more weight. They also lost more visceral fat. That’s the fat around the organs in your abdomen, and it is linked to a higher risk of heart disease.

People tend to use more apple cider vinegar when taking it for weight loss purposes. Some even take it in supplement form.

Recap

Some research points to apple cider vinegar as a way to lower blood sugar and help with weight loss. More large-scale studies need to be done to confirm these benefits.

Other Uses

Over the years, apple cider vinegar has been used as a home remedy for many health and beauty purposes. While there isn’t strong science to back these claims, some people have reported success.

Dandruff

To treat dandruff, some people spritz an apple cider vinegar and water solution onto the scalp. It is believed to fight flakes, itchiness, and irritation. Vinegar’s acetic acid may change the scalp’s pH, making it harder for yeast to thrive. Yeast contributes to dandruff.

It is also used to treat an itchy, scaly skin condition called seborrheic dermatitis. A 2017 study published in the Galen Medical Journal said applying the flowering herb Althaea officinalis along with vinegar resolved the condition in a 32-year-old woman.

Some people use it as a hair rinse to remove shampoo build-up and clarify dull hair. If you try this, be sure to mix the vinegar with plenty of water so it doesn’t sting your eyes.

Vinegar doesn’t get rid of head lice.

Sunburn and Other Skin Injuries

People often treat mild sunburns with a cool water compress, cool bath, aloe gel, or moisturizer. Others swear by apple cider vinegar. It can be added to a cool bath or mixed with cool water and spritzed on affected areas to ease pain. It’s a good idea to avoid the face.

There is little evidence that apple cider vinegar can relieve sunburn pain. It does have strong germ-fighting properties, though. It may help prevent skin infections caused by sunburn and other skin injuries.

Apple cider vinegar shouldn’t be applied to the skin in full-strength or strong concentrations. It also shouldn’t be used for more serious burns. Be sure to consult your healthcare provider for major sunburns.

If you have mosquito bites, poison ivy, or jellyfish stings, some advocates say you can dab a weak apple cider vinegar solution onto the area(s) to help itching and irritation.

Acne and Other Chronic Skin Issues

There isn’t much evidence to suggest that apple cider vinegar could clear up acne. Still, some people dab on a little to dry out pimples. It should be diluted before applying it to the face as it can harm your skin if it’s not mixed with water.

There is some research suggesting that applying apple cider vinegar to varicose veins may make them less noticeable. Varicose veins are raised blood vessels that can be painful.

Different vinegars have different amounts of acetic acid. That can make it hard to know how much water to add to make it safe for skin. Keep that fact in mind if you want to use apple cider vinegar on your skin.

Sore Throat

One of the oldest uses of apple cider vinegar is as a remedy for sore throat (pharyngitis).

There are many different recipes and methods. One basic drink recipe calls for a teaspoon of apple cider vinegar, a teaspoon of honey, and a small pinch of cayenne pepper stirred in a cup of warm water. Some drink the mixture and others like to gargle it.

Apple cider vinegar has germ-fighting properties. It’s also said that the capsaicin in hot peppers relieves pain. But there hasn’t been any specific research that shows apple cider vinegar fights sore throat.

In fact, there is evidence that treating a sore throat with vinegar can do more harm than good. If it’s not mixed with enough water, vinegar can damage tissues in the throat. The damage may worsen pain and make it harder to swallow.

It is not clear how much apple cider vinegar should be added to water to make a safe treatment for sore throats, especially in children.

Body Odor

Some claim that apple cider vinegar may keep smelly feet and armpits in check. It may help to balance the skin’s pH (acidity level) and fight bacteria that cause body odor.

One method is to mix a bit of apple cider vinegar into water. Dip a baby wipe, cotton ball, or cloth into the solution. Wring out the extra liquid and wipe the bottom of the feet or the armpit. Wipes can be made ahead and stored in an airtight container.

At first, you might notice a vinegar scent. It usually goes away when the vinegar dries.

It’s a good idea to test the apple cider vinegar solution in a small area first. You should also avoid using it near delicate fabrics like silk or leather. The acids could damage them.

Recap

Some people have had personal success using vinegar to treat dandruff, acne, sunburn, sore throats, bites, and stings. There isn’t much research to support these uses, however. If you decide to give it a go, be sure you water down the vinegar first so you don’t damage your skin.

Possible Side Effects

Apple cider vinegar is a popular household product. Its popularity could lead you to believe that it’s completely safe. You should be aware of some potential side effects, however. They may be more of a problem if the vinegar is too strong or in contact with your body too long.

For instance, it can cause chemical burns. Some people had burns after using it for warts and a skin condition known as molluscum contagiosum.

Some people have tried vinegar as a home remedy to whiten teeth or freshen breath. But the acids can damage tooth enamel and lead to cavities.

Eating or drinking apple cider vinegar may lower your potassium levels too much. It can also lead to hypoglycemia (low blood sugar), throat irritation, and allergic reactions.

Vinegar is an acid. It can cause burns and injury to the digestive tract (including the throat, esophagus, and stomach). This is especially true when it is used in large amounts or without diluting it with water.

Substances that have a pH less than 7 are acids. Many apple cider vinegar products have a pH of 2 to 3. That means they are highly acidic.

Apple cider vinegar may interact with medications, including:

• Laxatives (medications that make it easier to have a bowel movement)
• Diuretics (medications that rid your body of extra water and salt)
• Blood thinners
• Heart disease and diabetes medications

Apple cider vinegar shouldn’t be used as a nasal spray, sinus wash, or in a neti pot. It shouldn’t be added to eye drops.

Dose and Preparation

Apple cider vinegar is available as a liquid and a supplement. There is no standard dose for the capsules and gummies, so follow the package directions and check with your healthcare provider.

Many uses involve diluting vinegar with water, but it’s hard to tell how much water to use to make the vinegar safe. Some advocates suggest a ratio of 1:10 (one part vinegar to 10 parts water) if you’re putting it on your skin. Using vinegar on delicate or damaged skin may not be a good idea.

If you’re drinking vinegar, a teaspoon to a tablespoon mixed into 8 ounces of water is a common recipe. Again, the safety of various doses isn’t known.

The amount of acetic acid in commercial apple cider vinegar varies (unlike white vinegar, which is 5% acetic acid). That can make it impossible to know the true strength of your mixture.

What to Look For

You can buy filtered or unfiltered vinegar. The filtered type is a clear, light brown color. Unfiltered versions (such as Bragg’s) have a cloudy layer at the bottom of the bottle.

Known as «mother of vinegar» or simply «mother,» this cloudy layer is mainly bacteria. Some say unfiltered options are better. They do tend to be more costly than filtered vinegars, though.

When you buy apple cider vinegar capsules or gummies, read the product label first. Make sure it lists apple cider vinegar, not acetic acid (white vinegar). Supplements are not regulated by the Food and Drug Administration. That means you should look for brands reviewed by independent parties such as U.S. Pharmacopeia.

Summary

Apple cider vinegar has been around for ages. There’s some evidence that it could help control blood sugar or help you reach a healthy weight. Some people have had success using it to treat skin and scalp problems, but there’s no solid science backing these uses yet.

Apple cider vinegar contains some acids, so it’s usually mixed with water when it’s used for acne, bites, or other skin problems. If you drink it, be aware that it can harm your teeth or digestive system if it’s too strong. It can also interact with some medications in ways that could harm your health.

A Word From Verywell

If you’re considering using apple cider vinegar for any health purpose, speak with your healthcare provider to see if it’s right for you. It’s usually not a good idea to self-treat. This is especially true if you are avoiding standard treatments. People with certain conditions (such as ulcers, hiatal hernia, Barrett’s esophagus, or low potassium) may need to avoid apple cider vinegar.

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