Cuka epal (apple cider vinegar) is vinegar made by fermenting apple juice. In clinical trials, 15 to 30 mL (1 to 2 tablespoons) a day led to small drops in fasting blood sugar, HbA1c and cholesterol, mostly in people with type 2 diabetes, and at most a little extra weight loss, about 1 to 2 kg over 3 months in the best-known trial. It does not melt fat and does not replace medicine. Always dilute it in water: undiluted vinegar can damage teeth and the throat. People taking insulin or other diabetes medicine, diuretics or laxatives, and people with low potassium, kidney disease or a stomach that empties slowly, should ask a doctor first. This guide covers what studies found, how to drink it, side effects and how to choose a product in Malaysia.
Ringkasan: Cuka Epal
- Cuka epal (apple cider vinegar, ACV) dibuat daripada jus epal yang ditapai. Bahan utamanya ialah asid asetik.
- Kajian klinikal: penurunan kecil pada gula darah puasa, HbA1c dan kolesterol, terutamanya bagi pesakit kencing manis jenis 2.
- Untuk kurus: kesannya kecil, kira-kira 1 hingga 2 kg dalam 3 bulan dalam satu kajian. Satu kajian 2024 yang popular telah ditarik balik (retracted) pada 2025.
- Dalam kajian: 15 hingga 30 mL (1 hingga 2 sudu besar) sehari, dicairkan dalam segelas air. Ini bukan preskripsi.
- Jangan minum tanpa dicairkan: ia boleh merosakkan enamel gigi dan tekak.
- Jangan sapu pada kulit untuk buang tahi lalat, ketuat atau jerawat; ia boleh menyebabkan luka terbakar.
- Tanya doktor dahulu jika anda mengambil ubat kencing manis, insulin, ubat diuretik atau julap, atau ada masalah kalium atau buah pinggang.
Sumber: Hadi 2021; Tehrani 2025; Kondo 2009; WebMD; MSKCC; Harvard Health.
Apa itu cuka epal?
Cuka epal, or apple cider vinegar (ACV), is made in two steps. Yeast first turns the sugar in crushed apples into alcohol, then bacteria turn the alcohol into acetic acid, which gives vinegar its sour taste and smell (WebMD). Acetic acid is thought to be behind most of its effects, but white vinegar and other vinegars contain acetic acid too.
Most apple cider vinegar in shops is clear, filtered and pasteurised. Raw, unfiltered vinegar is cloudy because it contains “the mother”, a sediment of settled bacteria and yeast. Some people credit the mother for the health benefits, but research has not shown that it offers any particular benefit (WebMD).
Apple cider vinegar contains only small amounts of vitamins and minerals. It is sold as a liquid and also as capsules, tablets, powders and gummies.
Khasiat cuka epal: what trials found
Apple cider vinegar has been tested in a few dozen small trials, mostly in adults with type 2 diabetes or excess weight. This table shows what recent reviews found:
| What was measured | Average change with apple cider vinegar | What to know |
|---|---|---|
| Blood sugar after a meal | Lower rise in blood sugar and insulin when vinegar was taken with a meal (Shishehbor 2017) | Vinegar may slow how fast the stomach empties, so sugar from the meal enters the blood more slowly (Petsiou 2014) |
| Fasting blood sugar | About 0.4 mmol/L lower in 9 trials (Hadi 2021) to about 1.2 mmol/L lower in 25 trials (Tehrani 2025) | Effects were clearer in people with diabetes. Results varied a lot between studies |
| HbA1c | About 0.5 percentage points lower (Hadi 2021) to 0.9 points lower (Tehrani 2025) | A review of 7 trials in type 2 diabetes found a larger drop, but with wide uncertainty (Arjmandfard 2025) |
| Cholesterol | Total cholesterol about 0.16 mmol/L lower (Hadi 2021; Tehrani 2025) | No clear effect on LDL (bad) or HDL (good) cholesterol in either review |
| Blood pressure | About 3 mmHg lower for each 30 mL of vinegar a day (Shahinfar 2022) | This review covered vinegar in general, not only apple cider vinegar, and the evidence was rated low quality |
| Weight | At most a little extra weight loss; see the next section | The 25-trial review found no significant effect on BMI (Tehrani 2025) |
How strong is the evidence? Most trials were small, lasted 4 to 12 weeks and were done in a handful of countries. Results differed widely from study to study. WebMD notes that the changes are not likely to be meaningful for most people who have diabetes or are trying to lose weight, and MSKCC describes the evidence as not conclusive.
Claims without good evidence. Apple cider vinegar is also promoted for acid reflux, eczema, infections and even cancer. There is no research proving it helps reflux (WebMD), it did not work for eczema in studies (MSKCC), and there is no evidence that it can treat skin cancer or any other cancer (MSKCC).
Cuka epal untuk kurus: does it work?
Weight loss is the most common reason people drink apple cider vinegar. Here is what the studies show:
- The best-known trial. In Japan, 175 adults with excess weight drank a beverage containing 0, 15 or 30 mL of vinegar every day for 12 weeks. Weight, BMI, belly fat, waist size and triglycerides were lower in both vinegar groups than with placebo (Kondo 2009). The weight loss was modest, about 1 to 2 kg (Harvard Health).
- With a calorie-controlled diet. In a 12-week trial of 39 people on a reduced-calorie diet, those who also took 1 to 2 tablespoons a day lost a few extra pounds. The study was small and short (WebMD).
- A retracted study. A 2024 trial in Lebanese teenagers and young adults reported large drops in weight, blood sugar and cholesterol The journal retracted it in 2025 (Abou-Khalil 2024; retraction notice 2025), so its results should not be relied on.
- Reviews. A 2025 review of 10 trials found lower weight, BMI and waist size with apple cider vinegar, with the clearest effect at 30 mL a day (Castagna 2025). However, that review included the Lebanese trial that was later retracted. Another review of 25 trials found no significant effect on BMI (Tehrani 2025).
- Calories burned. In 16 healthy adults, 30 mL a day for 4 days did not change how many calories they burned at rest or during exercise (Cobb 2021).
Bottom line: apple cider vinegar may help a little, possibly by making you feel fuller, but it is not a fat burner. A steady calorie deficit, enough protein and regular activity matter far more; see our guides to losing weight, weight loss drinks and weight loss supplements. If you mix it with honey to make it easier to drink, remember that honey adds sugar and calories (WebMD).
Cuka epal untuk wanita: PCOS, kulit dan kehamilan
PCOS. Two small studies have looked at apple cider vinegar in polycystic ovary syndrome:
| Study | What it found | Limits |
|---|---|---|
| Japan, 7 women (Wu 2013) | A drink containing 15 g of apple vinegar daily for 90 to 110 days. Insulin resistance fell in 6 women, and 4 of the 7 had an ovulatory period within 40 days | Only 7 women and no comparison group |
| Iran, 94 women already on metformin (Najafi 2026) | Women with PCOS, metabolic syndrome and insulin resistance took 1,500 mg of apple cider vinegar capsules a day or placebo for 12 weeks. Metabolic syndrome resolved in 74.5% with vinegar and 40.4% with placebo; insulin resistance and excess hair also improved | One trial, and the vinegar was added to metformin, not used instead of it |
These are early findings. PCOS needs a proper diagnosis and treatment plan; see our guide to PCOS and the evidence on inositol for PCOS.
Skin, moles and hair. Do not use apple cider vinegar to “burn off” moles, warts or skin tags. Children and teenagers have been left with chemical burns and scars after putting it on their skin, sometimes after following instructions found online (MSKCC; Bunick 2012; Feldstein 2015). Vinegar applied to a mole can also change how it looks under the microscope (Ashchyan 2018), so tell your doctor if you have treated a mole yourself. Any mole that changes should be checked by a doctor; see our guides to tahi lalat and skin cancer. For pimples, our acne guide covers treatments with stronger evidence.
Pregnancy and breastfeeding. Vinegar used in normal amounts in cooking is part of many diets. It is not known whether drinking apple cider vinegar every day or taking supplements is safe in pregnancy or while breastfeeding, so ask your doctor first (WebMD). Avoid raw, unpasteurised or home-made vinegar, which has been linked to outbreaks of E. coli and Cryptosporidium infection (MSKCC). If you have diabetes in pregnancy, follow your care team’s plan; see our guide to kencing manis semasa mengandung.
Cara minum cuka epal
There is no official dose. These are the amounts used in trials, not a prescription:
| Form | Amount used in trials or on labels | Tips |
|---|---|---|
| Liquid vinegar | 15 to 30 mL (1 to 2 tablespoons) a day, usually mixed into 100 to 500 mL of water (Kondo 2009; Castagna 2025) | Measure with a measuring spoon or cup, not a household spoon (WebMD) |
| In food | Any normal amount in salad dressings, sauces, marinades and pickles (acar) | The easiest way to use it, and it does not have the same effect on teeth as drinking it (WebMD) |
| Capsules, tablets and gummies | Follow the label; amounts vary by brand | Little research on these forms (WebMD). Chew gummies well before swallowing |
How to drink it more safely:
- Always dilute it. Mix 1 tablespoon into a full glass of water. Never drink it straight (WebMD; Harvard Health).
- Use a straw to protect your teeth (WebMD), and rinse your mouth with plain water afterwards.
- Have it with food. Do not drink it on an empty stomach; stop if you feel sick or vomit (WebMD).
- Start small, for example 1 to 2 teaspoons, and do not go above 2 tablespoons a day.
- Avoid it close to bedtime if you get heartburn, because lying down makes reflux more likely (WebMD).
- Keep checking your blood sugar or other readings as your doctor advises if you have a health condition.
Kesan sampingan cuka epal
- Teeth: the acid can wear away tooth enamel, especially if you sip it undiluted (Harvard Health). Tooth erosion was found in a teenager who drank a glass of apple cider vinegar daily to lose weight (Gambon 2012). See a dentist if your teeth become sensitive; our guide to sakit gigi explains common causes.
- Throat and food pipe: drinking it straight or in large amounts can irritate the oesophagus (WebMD). A woman had an injury to her oesophagus after taking apple cider vinegar tablets (Hill 2005).
- Stomach: acid reflux, indigestion, nausea and stomach upset (WebMD). If you have GERD or gastric problems, it may make symptoms worse.
- Low potassium: large amounts can lower potassium (WebMD). A 28-year-old woman who drank large amounts of cider vinegar developed low potassium and thin bones (osteoporosis) (Lhotta 1998).
- Slower stomach emptying: in people with type 1 diabetes whose stomachs already empty slowly (gastroparesis), 30 mL a day slowed emptying even more, which may make blood sugar harder to control (Hlebowicz 2007).
- Skin burns: putting it on the skin can cause burning, irritation, chemical burns and scars (WebMD; MSKCC).
Stop and get urgent help if you develop swelling of the face or throat, trouble breathing or swallowing, or a widespread rash.
Siapa perlu elak atau tanya doktor dahulu
| Who | Why |
|---|---|
| People taking insulin or other diabetes medicine | Vinegar can change insulin and blood sugar levels, so the effects may add up (Harvard Health; WebMD). Check your blood sugar more often if your doctor agrees you can take it |
| People taking diuretics (water pills) or laxatives | These medicines can lower potassium, and large amounts of vinegar may lower it further (WebMD; Harvard Health) |
| People with low potassium | Too much vinegar could make it worse (WebMD) |
| People with kidney disease | The kidneys may not cope with large amounts of acid (WebMD); see our guide to kidney disease |
| People with diabetes and gastroparesis | Vinegar slowed stomach emptying further in a small study (Hlebowicz 2007) |
| People with GERD, gastritis or stomach ulcers | It may cause reflux or stomach upset (WebMD) |
| Pregnant and breastfeeding women | Safety of daily drinking and supplements is not known (WebMD). Avoid raw or home-made vinegar (MSKCC) |
| Teenagers trying to lose weight | Daily vinegar drinks have caused tooth erosion (Gambon 2012). A doctor or dietitian can help with safer ways to manage weight |
Choosing apple cider vinegar in Malaysia
- Liquid vinegar is usually enough. Most trials used ordinary liquid apple cider vinegar. Clear and cloudy (with the mother) types both contain acetic acid, and research has not shown that the mother adds a benefit (WebMD).
- Choose pasteurised vinegar from a trusted brand. Avoid raw, unpasteurised or home-fermented vinegar, especially if you are pregnant (MSKCC).
- Check capsules and gummies carefully. The amount of acid can vary widely between products (WebMD), and tested tablets did not always match their labels (Hill 2005). Check how much vinegar each serving contains, and how much sugar each gummy adds.
- Check registration and halal status. For capsules, tablets and other supplement forms, check whether the product has a MAL number on the Ministry of Health’s list of approved products on KKMNOW. Our guide to checking KKM and halal status shows how.
- Be careful with big promises. Avoid products that promise to “burn fat”, “detox” or cure diabetes. Some slimming products sold in Malaysia have been found to contain banned drugs; see our guide to weight loss supplements.
When to see a doctor
See a doctor if:
- you have high blood sugar, high cholesterol or high blood pressure that has not been checked or treated;
- you take regular medicine, especially insulin, diabetes medicine, diuretics or laxatives, and want to drink apple cider vinegar every day;
- you are pregnant or breastfeeding;
- you get heartburn, stomach pain, pain when swallowing or sensitive teeth after starting it;
- you have muscle weakness, cramps or an irregular heartbeat, which can be signs of low potassium;
- you have a mole that is changing, bleeding or itching, or a skin burn after putting vinegar on your skin.
Get urgent help if you have swelling of the face or throat, trouble breathing, or severe chest or stomach pain.
Frequently asked questions (FAQ)
Apa khasiat cuka epal (what are the benefits of apple cider vinegar)?
In clinical trials, apple cider vinegar has led to small drops in fasting blood sugar, HbA1c and total cholesterol, mostly in people with type 2 diabetes (Hadi 2021; Tehrani 2025). Some trials also found a little extra weight loss. Taken with a meal, vinegar can blunt the rise in blood sugar after eating (Shishehbor 2017). The trials were mostly small and short, so the effects are modest and not certain.
Betul ke cuka epal boleh kuruskan badan (does it help you lose weight)?
Only a little, if at all. In a Japanese trial of 175 people, 1 to 2 tablespoons a day for 3 months led to about 1 to 2 kg more weight loss than placebo (Kondo 2009; Harvard Health). A 2024 trial that reported much bigger results was retracted by the journal in 2025. Apple cider vinegar does not melt fat; eating habits and activity still do most of the work.
Berapa banyak cuka epal sehari (how much should I drink a day)?
Most trials used 15 to 30 mL (1 to 2 tablespoons) a day, mixed into a glass of water, for 8 to 12 weeks. There is no official dose. Always dilute it, and do not drink more because you hope for faster results: large amounts have been linked to low potassium and tooth damage.
Bila waktu terbaik minum cuka epal (when is the best time to drink it)?
Studies on blood sugar gave vinegar just before or with a meal, often one that contains rice, bread or other carbohydrates (Shishehbor 2017). Many people split 1 to 2 tablespoons between lunch and dinner (WebMD). If you get heartburn, avoid drinking it within an hour of going to bed.
Boleh minum cuka epal waktu perut kosong (can I drink it on an empty stomach)?
It is better not to. WebMD advises against drinking it on an empty stomach, because it can cause indigestion and nausea. Drink it diluted, with or just before food, and stop if it makes you feel sick or gives you heartburn.
Cuka epal boleh turunkan gula dalam darah (can it lower blood sugar)?
Slightly. Reviews found fasting blood sugar fell by about 0.4 to 1.2 mmol/L and HbA1c by about 0.5 to 0.9 percentage points, mainly in people with type 2 diabetes (Hadi 2021; Tehrani 2025). It does not replace diabetes medicine. If you take insulin or other diabetes medicine, ask your doctor first, because the effects may add up.
Adakah cuka epal merosakkan gigi (does it damage teeth)?
It can. Apple cider vinegar is acidic, and drinking it undiluted can wear away tooth enamel (WebMD; Harvard Health). A teenager who drank a glass of apple cider vinegar every day to lose weight developed tooth erosion (Gambon 2012). Dilute it well, drink it through a straw and rinse your mouth with plain water afterwards.
Ibu mengandung boleh minum cuka epal (can I drink it while pregnant)?
Vinegar used in normal amounts in food is part of many diets. For daily drinking or supplements, it is not known whether apple cider vinegar is safe in pregnancy or while breastfeeding, so talk to your doctor first (WebMD). Avoid raw, unpasteurised or home-made apple cider vinegar, which has been linked to E. coli and Cryptosporidium infections (MSKCC).
Cuka epal boleh hilangkan jerawat atau tahi lalat (can it remove acne or moles)?
Do not put apple cider vinegar on your skin to remove moles, warts or acne. Children and teenagers have been left with chemical burns and scars after using it this way (MSKCC; Bunick 2012; Feldstein 2015). It can also change how a mole looks under the microscope (Ashchyan 2018). See a doctor about any mole that changes, and tell them if you have treated it yourself.
Kapsul atau gummy cuka epal, sama berkesan (are capsules or gummies as good)?
We do not know. Most trials used liquid vinegar, and there has been little research on pills, powders and gummies (WebMD). When 8 apple cider vinegar tablet products were tested, their acid content and labels varied widely, and it was not even clear that they contained apple cider vinegar (Hill 2005). If you choose a supplement, check the amount per serving, the sugar in gummies and the product’s registration.
Disclaimer
This article is for general information only and is not a substitute for advice, diagnosis or treatment from a doctor, dentist, pharmacist or dietitian. Health supplements are not intended to diagnose, treat, cure or prevent any disease. Talk to a healthcare professional before starting, stopping or changing any supplement or medicine.
References
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- Tehrani SD, et al. The effects of apple cider vinegar on cardiometabolic risk factors: a systematic review and meta-analysis of clinical trials. Curr Med Chem. 2025;32(11):2257-2274.
- Arjmandfard D, et al. Effects of apple cider vinegar on glycemic control and insulin sensitivity in patients with type 2 diabetes: a GRADE-assessed systematic review and dose-response meta-analysis of controlled clinical trials. Front Nutr. 2025;12:1528383.
- Shishehbor F, et al. Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials. Diabetes Res Clin Pract. 2017;127:1-9.
- Shahinfar H, et al. Dose-dependent effect of vinegar on blood pressure: a GRADE-assessed systematic review and meta-analysis of randomized controlled trials. Complement Ther Med. 2022;71:102887.
- Castagna A, et al. Effect of apple cider vinegar intake on body composition in humans with type 2 diabetes and/or overweight: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2025;17(18):3000.
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- Retraction: Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity. BMJ Nutr Prev Health. 2025;8(2):693.
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- Najafi A, et al. Adjunctive effects of apple cider vinegar on metabolic syndrome and insulin resistance in polycystic ovary syndrome patients receiving metformin: a randomized clinical trial. Sci Rep. 2026;16(1).
- Hlebowicz J, et al. Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study. BMC Gastroenterol. 2007;7:46.
- Lhotta K, et al. Hypokalemia, hyperreninemia and osteoporosis in a patient ingesting large amounts of cider vinegar. Nephron. 1998;80(2):242-3.
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- Gambon DL, et al. [Unhealthy weight loss. Erosion by apple cider vinegar]. Ned Tijdschr Tandheelkd. 2012;119(12):589-91.
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- Ashchyan H, et al. Surreptitious apple cider vinegar treatment of a melanocytic nevus: newly described histologic features. J Cutan Pathol. 2018;45(4):307-309.
- Apple cider vinegar: uses, side effects, interactions and warnings — WebMD
- Apple cider vinegar: benefits, risks and uses — WebMD
- Apple cider vinegar — Memorial Sloan Kettering Cancer Center (MSKCC), About Herbs
- Apple cider vinegar for weight loss: does it really work? — Harvard Health Publishing
- Approved pharmaceutical products — KKMNOW, Ministry of Health Malaysia
