Blending apple cider vinegar and turmeric into a shot or elixir has gained popularity among wellness enthusiasts as a natural remedy for a wide variety of health concerns. Proponents claim benefits ranging from reduced inflammation and better digestion to clearer skin, more stable blood sugar, and weight management. Both ingredients may offer some benefits. However, the data doesn’t necessarily support the idea that this duo is the miracle worker it’s often made out to be.

1. May Reduce Inflammation

Curcumin is the active ingredient in turmeric (Curcuma longa). Fresh and dried turmeric contain very little of it. Manufacturers extract it from turmeric to make highly concentrated curcumin products. Evidence for curcumin and apple cider vinegar (ACV) includes the following:

• Curcumin reduces pain and inflammation: Curcumin has reduced inflammation in people with metabolic syndrome and type 2 diabetes, as well as joint pain and inflammation from arthritis. A 2014 study among people with knee osteoarthritis suggests that curcumin may reduce pain and inflammation more effectively than ibuprofen.
• High doses of curcumin are required: Studies have used 1,000 to 2,800 mg of curcumin from concentrated supplements per day. However, to get this amount of curcumin from turmeric, you’d have to ingest upward of 20 teaspoons of turmeric, which is not necessarily advisable. Curcumin’s bioavailability increases when paired with fat and piperine, so top supplements combine the two.
• ACV does not reduce inflammation: The evidence does not support using ACV to reduce inflammation. 

Curcumin has been shown to offer powerful anti-inflammatory benefits, but less evidence exists to support apple cider vinegar (ACV) in reducing inflammation. Combining turmeric with ACV for anti-inflammatory effects is unclear.

2. May Improve Digestion

Both ACV and turmeric have long been used as natural digestive remedies, as follows, though limited data exist to support their use:

• Curcumin and turmeric may support IBS: Turmeric and curcumin may alleviate abdominal pain in people with irritable bowel syndrome (IBS). Studies used up to 5 grams (g) of turmeric daily.
• Curcumin may help with indigestion: Curcumin has shown mixed results for treating dyspepsia.
• Curcumin may help inflammatory bowel disease (IBD): Emerging research suggests that curcumin, in conjunction with prescription medication, may help ulcerative colitis symptoms. However, more research is needed on its use in Crohn’s disease.
• ACV is unlikely to help: While ACV is often recommended as a natural remedy for acid reflux and to support digestion and nutrient absorption, the research is lacking. 

There is little evidence that combining turmeric with ACV improves digestive health. Curcumin or ACV should not be used as a substitute for prescription medication.

3. May Support Blood Sugar Management

One of the more studied benefits of ACV is its ability to lower blood sugar. Emerging research suggests turmeric may offer similar benefits, such as:

• ACV may improve blood sugar control in people with diabetes: Consuming 15–30 milliliters (mL), or about 1–2 tablespoons, of ACV diluted in water daily may lower fasting blood glucose and improve HbA1c (a measurement of blood sugar over the last three months). When consumed before eating, it may also lower post-meal blood sugar.
• Curcumin may have antidiabetic effects: It may improve metabolic markers, including triglycerides, cholesterol, and blood sugar in people with diabetes. 

While both ACV and curcumin show promise for supporting blood sugar control, neither has been shown to be as good as or better than diet changes or traditional medical interventions. There isn’t any evidence suggesting that combining the two offers benefits beyond their individual use. 

4. May Support Weight Management

Apple cider vinegar has long been touted as a weight loss tool. Turmeric’s anti-inflammatory properties may indirectly support weight management, such as:

• Daily ACV may promote weight loss: Studies have shown that 15–30 mL could promote weight loss. However, more research is needed to understand its impact and compare it to other interventions. 
• Curcumin offers possible weight benefits: A 2019 analysis of 21 studies showed that daily curcumin consumption led to small weight reductions (less than 1 kilogram or 2.2 pounds).

While ACV shows promise for supporting weight loss, it’s unlikely that combining it with curcumin offers any additional benefit. More research is needed. Notably, neither is a quick fix and would best be combined with lifestyle changes, including a healthy diet and regular exercise to support weight management.

5. May Improve Metabolic Health

Studies suggest that 15–30 mL of apple cider vinegar diluted in water may improve levels of triglycerides and cholesterol. Similar benefits have been seen with high doses of curcumin, the active compound in turmeric. It’s unclear if the two together will offer any compounded benefits, but both may be helpful.

Neither is a replacement for more established methods of support, such as eating a healthy diet, regular exercise, getting adequate sleep, managing stress, or proven medical interventions. 

6. May Promote Clear Skin

While apple cider vinegar and turmeric are touted as remedies for skin conditions ranging from eczema and psoriasis to acne, little data exists to support their use. One small study showed that when combined with a topical steroid, 2 g of curcumin per day may improve symptoms more than steroids alone. Turmeric has also been added to topical acne treatments, but little evidence supports that use. 

There is no evidence to suggest that ACV improves skin symptoms, and when used topically, it may actually irritate the skin.

Potential Side Effects and Precautions

Turmeric root and apple cider vinegar are generally considered safe for most healthy people. However, safety data on the combination of turmeric and ACV are lacking. Consider the following individual precautions. 

Apple Cider Vinegar

• High acidity: Dilute ACV in water or mix it with other ingredients when cooking. Drinking ACV alone is not recommended as it is highly acidic and may cause burning in the esophagus (the tube that carries food from the mouth to the stomach).
• Pregnancy and breastfeeding: If pregnant or breastfeeding, stick to moderate amounts.
• Medication interactions: Large doses of ACV may lower potassium levels, which is a heightened concern if you take diuretics (drugs that remove excess water and salt from the body) or digoxin (a heart medication).
• Lowered blood sugar: ACV may lower blood sugar, so if you also take insulin (a hormone that regulates blood sugar), monitor blood sugar closely to avoid low blood sugar (hypoglycemia). 

Turmeric

• Pregnancy and breastfeeding: It is unknown if curcumin supplements are safe at doses beyond what’s found in food during pregnancy and breastfeeding. Consuming turmeric root or powder is likely safe. 
• Stomach upset: Stomach upset and nausea may occur when using turmeric, particularly with large amounts.

How to Combine

Apple cider vinegar and turmeric can be combined and enjoyed in various ways when cooking, including:

• Cold tonic or tea: Combine 1 to 2 Tbsp of ACV, water, and one teaspoon of turmeric powder. Most recipes also include honey to balance out the acidity, and some add ginger or lemon for additional flavor. 
• Warm beverage: Add 1 to 2 Tbsp of ACV and grated turmeric or turmeric powder to warm water—flavor with lemon, honey, grated ginger root, cinnamon, or vanilla. 
• Salad dressing: Blend 1 to 2 Tbsp of ACV, freshly grated turmeric or turmeric powder, olive oil, salt, and pepper. Additional flavor combinations include lemon, honey, grated ginger, garlic powder, or other fresh or dried herbs and spices of choice. 

There is no single way to reap the potential benefits of these ingredients. Try different combinations and see what works best for you.

Summary

Apple cider vinegar and turmeric are popular natural remedies with potential health benefits, such as blood sugar control, improved digestion, and reduced inflammation. However, research is limited and mixed.

While generally safe, most studies use high-dose turmeric supplements—unlike the small amounts in wellness shots and elixirs—and lack strong evidence for the combination.