Key Takeaways
- Research shows modest, inconsistent benefits of aloe vera and apple cider vinegar for blood sugar and weight.
- Potential downsides include reflux, tooth enamel erosion, diarrhea, and even liver injury with long-term or high-dose use.
- Safer strategies for gut health and blood sugar control exist, such as eating fiber-rich foods, moving regularly, and working with a registered dietitian.
Aloe vera juice and apple cider vinegar might sound like an unlikely pairing, but some wellness enthusiasts swear by the combination to boost gut health, steady blood sugar, and even support weight loss. However, experts aren’t convinced.
1. It May Support Healthy Blood Sugar Levels
Early research suggests that aloe may help lower fasting blood sugar and improve cholesterol in people with prediabetes or type 2 diabetes.
However, many of aloe vera juice’s benefits on blood sugar have been from animal studies and small human studies, according to Yi Min Teo, MS, RD, CNSC, a registered dietitian nutritionist and founder of Yi Min Teo Nutrition in Los Angeles.
There’s also a catch: Aloe vera juice isn’t the same as eating aloe vera. The juicing process removes fiber, which is the part that could actually help with blood sugar, said Teo.
Apple cider vinegar has been studied more than aloe, and research suggests it may help with blood sugar control, particularly for people with type 2 diabetes, said Yvette Hill, RDN, a registered dietitian nutritionist at YHN & Co in Boulder, Colorado.
For instance, one study found that people who took apple cider vinegar daily saw improvements in fasting blood sugar, A1C, cholesterol levels, and even small drops in weight and waist size. Still, experts stress that the effects are modest and inconsistent across studies.
As for combining aloe and apple cider vinegar, “there are no clinical trials showing additive or synergistic benefits on blood sugar,” said Teo.
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2. It Could Improve Digestion
Aloe vera, the gel or fillet inside the leaf, contains fiber and antioxidants that can support gut health. Most store-bought juices are heavily processed, which strips out the fiber.
Apple cider vinegar has a similar story. Some people say it eases digestion, but research is limited. It can worsen symptoms for others—especially people with reflux or bloating.
3. It May Help with Weight Loss
Some small studies suggest apple cider vinegar may help with weight loss, but the evidence is limited and inconsistent.
Aloe, meanwhile, doesn’t have human data to back up any weight loss claims, said Teo.
Teo stressed that proven strategies matter most if losing weight is your goal.
“Focus on incorporating other strategies, including increasing movement and working with a registered dietitian to make dietary adjustments, for sustainable weight management strategies.”
Risks to Consider
Before mixing up your own wellness tonic, Teo suggested considering the potential risks of drinking apple cider vinegar and aloe juice:
- Digestive irritation: Apple cider vinegar may worsen acid reflux, gastroparesis, or bloating. Aloe can act as a laxative, causing diarrhea and electrolyte loss.
- Tooth enamel erosion: Regular apple cider vinegar consumption can erode the enamel on your teeth, paving the way for potential cavities.
- Carcinogen classification: Whole-leaf aloe extracts are classified as a possible human carcinogen, meaning there’s limited evidence they could increase cancer risk in humans.
- Medication interactions: People taking insulin, diuretics, or other medications should check with their doctor first.
As for the taste, expect “a sharp, sour vinegar bite from apple cider vinegar and a slightly bitter, planty note from aloe,” said Teo. Most people find it more palatable when diluted into food or water.