Overview
Viruses, bacteria, and even allergies can cause sore throats. Most sore throats resolve on their own, but at-home treatment can help you feel better as you recover.
Some people claim apple cider vinegar (ACV) can help soothe a sore throat. ACV is a fermented liquid made from crushed apples. However, there’s little scientific data to back up this claim.
Research has found ACV to have antibacterial properties, so it may help with sore throats caused by bacterial infections. However, bacterial infections usually require antibiotics. Viruses cause most sore throats, not bacteria. Antibiotics can’t treat viral infections.
Despite the lack of scientific data, there’s anecdotal evidence that ACV can help ease a sore throat for some people.
There are many ACV remedies promoted as sore throat relievers. You may wish to experiment to see which ones work best for you. Here are a few you can try at home:
Apple cider vinegar and honey
Try mixing 1 tablespoon of ACV and 2 tablespoons of honey in a large mug of warm water. The honey may help suppress coughs, too.
Natural ACV tea
Add 1 to 2 teaspoons of ACV and lemon juice to warm water with a green tea bag. The green tea may help reduce inflammation and is also high in antioxidants. Lemon is also a good source of vitamin C.
Tea tonic
Make a warm tea by mixing 1 to 2 teaspoons of ACV with equal parts honey and coconut oil. Add ground ginger to taste, and mix with water.
Gargle
Add 1 to 2 teaspoons of ACV and salt to warm water. Gargle for 20 to 30 seconds two to three times a day for sore throat relief.
Cayenne pepper and ACV tea
Add 1 teaspoon of ACV, cayenne pepper, and a healthy dollop of throat-soothing honey into warm water. You can also try soothing licorice root tea instead of water. The spicy cayenne pepper may help reduce inflammation.
Just as there’s no scientific evidence proving ACV’s ability to soothe or heal sore throats, there’s also no definitive evidence proving it helps other conditions, such as strep throat, common colds, or the flu. However, proponents of ACV home remedies claim it has the following benefits:
- ACV creates an alkaline environment in the body. This may help kill off some bacteria and viruses. These types of germs thrive in a more acidic environment.
- Organic, cold-pressed ACV contains silky threads, called “the mother.” The mother is a probiotic substance that may help boost the immune system.
- ACV may help thin mucus secretions, making them easier to expel.
ACV may help relieve sore throat symptoms and might even alleviate the cause of a sore throat. However, if your symptoms don’t improve within a few days or if they worsen, see your doctor. Seek medical attention if your sore throat is accompanied by flu symptoms, such as high fever and muscle aches.
Anecdotal evidence indicates that ACV may be helpful in reducing sore throat symptoms. However, scientific data is lacking.
Even so, you may wish to try ACV to see if it helps alleviate the discomfort associated with a sore throat. Always make sure to dilute it before ingesting it. ACV can be harmful otherwise.
Apple cider vinegar is made from the fermented, unstrained juice of crushed apples. It’s acidic and gives off a potent smell, similar to aged wine.
It’s often used as a home remedy for colds. Researchers are still figuring out why it may help you feel better, and if there are some people it won’t benefit.
Some people also use apple cider vinegar as an expectorant to break up the congestion that comes with a cold, while others use it to help boost their immunity.
Unfiltered apple cider vinegar often contains the “mother,” a mix of yeast and bacteria that work as probiotics. In 2018, researchers found that probiotics have an immune-boosting quality that effectively fights influenza-like respiratory infections and the common cold (1).
Furthermore, vinegar contains polyphenols — compounds found in plant-based foods containing antioxidants — which can help reduce symptoms of a cold (2, 3, 4).
Using a vinegar remedy to treat persistent coughs dates back to the late 1800s. Today, there are iterations of the remedy that combine apple cider vinegar with honey (5).
Homemade cough medicine
Anecdotal reports suggest that homemade cough medicine containing apple cider vinegar and the following ingredients can help relieve symptoms:
- cayenne pepper
- ground ginger
- honey
- water
View recipe
Apple cider vinegar throat rub
You may want to consider rubbing apple cider vinegar on your throat and around your sinuses. The powerful smell of apple cider vinegar may help loosen your congestion and help you breathe easier while your body fights off a bacterial or viral infection.
Apple cider vinegar pills
While you can easily purchase apple cider vinegar supplements online or over the counter, keep in mind that the Food and Drug Administration (FDA) doesn’t regulate supplements. There could be ingredients that aren’t listed on their labels.
A 2005 study evaluated eight different apple cider vinegar supplements. Researchers found that labeling information was inaccurate, inconsistent, and listed unproven claims. There was also doubt about whether apple cider vinegar was even an ingredient in the pills (6).
Like other kinds of vinegar, apple cider vinegar is acidic. Its acid content can irritate your stomach lining and contribute to acid reflux. It should be diluted with water before you drink it.
People with existing stomach ulcers or GERD may consider avoiding apple cider vinegar for this reason (7).
Additionally, apple cider vinegar has been associated with esophageal injury and dental erosion. After drinking any apple cider vinegar solution, make sure to rinse your teeth with water afterward to help avoid damaging your tooth enamel (7).
The American Academy of Pediatrics doesn’t have an official stance on apple cider vinegar, according to a report published by CNN (8).
If you’re considering using apple cider vinegar to treat your child’s sore throat or congestion or for any other reason, speak with their pediatrician or another healthcare provider before doing so.
Apple cider vinegar is a home remedy that many people swear by. But there isn’t extensive research showing that it’s an effective way to treat a cold. For most people, giving apple cider vinegar a try is a low cost, low risk way to reduce cold symptoms.
If your cold symptoms are severe or if you experience any of the following, don’t try to treat yourself at home:
- a lingering cough
- a fever that persists for more than 48 hours
- dizziness
- nausea
Instead, contact your healthcare provider for treatment options. You should also speak with your provider if your cold doesn’t go away or gets worse. They can help determine the cause of your symptoms.