Some health advocates promote drinking aloe vera juice with apple cider vinegar, claiming benefits for gut health, steady blood sugar levels, and even slim down. Scientific opinion, however, remains skeptical.
Initial studies point to the possibility that aloe may reduce fasting glucose and improve cholesterol in people with pre‑diabetes or type 2 diabetes. Yet most evidence for aloe’s influence on blood sugar comes from small animal experiments or limited human trials, according to Yi Min Teo, MS, RD, CNSC, of Yi Min Teo Nutrition, Los Angeles.
It is important to note that the juice form of aloe differs from consuming the raw plant. During juicing, fiber—the component most likely to impact glucose regulation—is largely removed, Teo explains.
Apple cider vinegar has received more research attention than aloe. Experts like Yvette Hill, RDN, from YHN & Co, Boulder, Colorado, note that studies show the acid may aid blood sugar control, particularly among those with type 2 diabetes.
For example, one trial reported that daily intake of vinegar was linked to modest improvements in fasting glucose, A1C, and cholesterol, with small decreases in weight and waist circumference. Still, researchers point out that the effects are neither large nor consistent across studies.
When it comes to mixing the two, Teo says, “there are no clinical trials demonstrating combined or synergistic benefits for glucose regulation.”
Aloe vera contains fiber and antioxidants that can promote gut health, but commercial juices are often processed enough to strip much of that fiber.
Apple cider vinegar’s digestion relief claims are also difficult to confirm; some individuals may experience worsened reflux or bloating. It can also aggravate symptoms of gastroparesis or general stomach discomfort.
While several small investigations hint at vinegar’s potential for weight loss, the evidence remains uneven. In contrast, aloe offers no human data supporting slimming effects, Teo notes.
Teo stresses that lasting weight management depends on proven practices: regular movement and tailored nutritional guidance from a registered dietitian.
Before attempting a homemade tonic, consider potential risks: Digestive irritation—vinegar may aggravate reflux or bloating, while aloe can act as a laxative; Tooth enamel erosion—frequent vinegar consumption can dissolve enamel; Possible carcinogenic risk—whole-leaf aloe extracts are classified as a possible human carcinogen; and Medication interactions—those on insulin, diuretics, or other drugs should seek medical advice.
The flavor profile is a sharp, sour bite from vinegar coupled with a slightly bitter, plant-based note from aloe, Teo says. Many people find it more palatable when diluted in water or food.