The best examples of apple cider vinegar cold remedies | 3 effective examples that actually get used

3 effective examples of apple cider vinegar cold remedies people really use

Let’s start with the real-world stuff: how people actually use ACV when they’re sick. These 3 effective examples of apple cider vinegar cold remedies show up again and again in home remedy traditions, from the U.S. to Europe to parts of Asia.

1. Warm apple cider vinegar honey drink for sore throat and congestion

If you only try one example of an apple cider vinegar cold remedy, make it this one. It’s the classic: warm water, ACV, and honey.

Basic formula (adjust to taste):

• 8–12 oz warm water (not boiling)
• 1–2 teaspoons raw or pasteurized apple cider vinegar
• 1–2 teaspoons honey (or maple syrup if you’re vegan)

Stir until the honey dissolves and sip slowly.

Why people use it:

• Throat comfort: Warm liquid plus honey can coat and soothe an irritated throat. Honey itself has been shown to reduce cough frequency and severity in children over age 1, sometimes as effectively as over‑the‑counter cough syrup. The CDC and other organizations acknowledge honey as a traditional cough soother (for kids over 1 only).
• Hydration: When you have a cold, staying well hydrated helps thin mucus. A warm, slightly tangy drink can be easier to sip than plain water.
• Taste and ritual: The tang of ACV plus sweetness from honey creates a strong, “something is happening” flavor that many people find comforting.

What the science says:

• There is no strong clinical evidence that ACV shortens cold duration or prevents infection.
• Honey, on the other hand, has actual data behind it for cough relief in kids over 1 year old, and many adults report similar benefit.

Safety tips:

• Start with 1 teaspoon ACV per mug to see how your stomach and teeth handle it.
• Do not give honey to children under 1 year because of botulism risk (per CDC).
• Rinse your mouth with plain water afterward to protect tooth enamel.

This is one of the best examples of apple cider vinegar cold remedies for people who mainly want throat relief and a comforting warm drink.

2. Apple cider vinegar salt gargle for raw or scratchy throat

Another of the most common examples of apple cider vinegar cold remedies is a gargle mixture. The idea is to bathe the back of your throat in a warm, salty, slightly acidic solution.

Simple ACV gargle mix:

• 8 oz warm water
• 1/2 teaspoon salt
• 1 teaspoon apple cider vinegar

Stir until the salt dissolves. Gargle for 15–30 seconds, then spit it out. Repeat a few times as needed.

Why people use it:

• Salt water gargles are widely recommended by mainstream sources like the Mayo Clinic for sore throat comfort. The salt draws fluid from swollen tissues and may help loosen mucus.
• Adding a small amount of ACV gives that extra tang and may help some people feel like they’re “cutting through” mucus.

What the science says:

• Regular salt‑water gargles have some support for easing sore throat symptoms and may help reduce upper respiratory infections in some people.
• There’s no high‑quality evidence that adding ACV improves outcomes beyond regular salt water. It’s more about preference and the sensation.

How to use it safely:

• Never swallow the gargle mixture; always spit it out.
• Keep ACV diluted. Straight vinegar is too harsh for your throat and tooth enamel.
• If your throat is very raw, you may want to skip the vinegar and just use salt water.

This gargle is a practical example of an apple cider vinegar cold remedy that pairs a well‑accepted method (salt water) with a small ACV twist.

3. ACV “wellness tonic” shot mixed into herbal tea

The third of our 3 effective examples of apple cider vinegar cold remedies is the so‑called “wellness tonic” shot—basically a small dose of ACV blended into another warm drink, usually herbal tea.

Common version:

• 6–8 oz herbal tea (ginger, lemon, or chamomile are popular)
• 1 teaspoon apple cider vinegar
• Optional: 1 teaspoon honey or a squeeze of lemon

Why people like this:

• Herbal teas like ginger and chamomile are widely used to support comfort during colds.
• A small amount of ACV adds tang without overwhelming the tea.
• It’s easy to work into a routine—morning and evening while you’re under the blankets.

What the science says:

• Ginger tea has some evidence for nausea relief and may help with general comfort.
• Chamomile has been studied for relaxation and mild anti‑inflammatory properties.
• Again, ACV itself doesn’t have strong clinical trials for colds, but as part of a hydration‑plus‑comfort strategy, this is a reasonable example of apple cider vinegar cold remedies in everyday use.

More real‑world examples of apple cider vinegar cold remedies

Beyond those 3 effective examples of apple cider vinegar cold remedies, people get creative. Some of these are more about comfort and routine than hard science, but they’re popular enough to mention—with caveats.

ACV and lemon “morning reset” drink

This is the Instagram favorite: a warm glass of water with ACV and lemon first thing in the morning when you feel a cold coming on.

Typical combo:

• 8–12 oz warm water
• 1 teaspoon apple cider vinegar
• Juice from 1/4 lemon
• Optional: a little honey

Why people do it:

• It feels like a ritual that says, “I’m taking care of myself.”
• The tartness wakes up your taste buds when you’re groggy and congested.
• It encourages you to drink a full glass of fluid early in the day.

What to know:

• Lemon juice is acidic too, so this is double acid for your teeth. Drink it fairly quickly and swish with plain water afterward.
• There’s no solid evidence that this prevents a cold, but as a hydration habit, it’s fine for most healthy adults.

ACV added to chicken or vegetable broth

This is a quieter, savory example of apple cider vinegar cold remedies that doesn’t get as much social media attention but makes sense from a comfort perspective.

How it’s used:

• Add 1–2 teaspoons of ACV to a mug of chicken or vegetable broth.
• The vinegar brightens the flavor and can cut through “flat” taste when you’re congested.

Why it’s interesting:

• Warm broth is a classic cold remedy. A small 2000 study in Chest suggested that chicken soup may help move mucus along the upper respiratory tract more effectively than hot water alone.
• Adding ACV doesn’t make the broth more medicinal, but it can make it more appealing, which means you’re more likely to actually drink it.

ACV mixed into a cold‑care “fire cider” style tonic

“Fire cider” is a folk remedy that’s exploded in popularity again around 2024, especially in herbalism circles. Recipes vary, but they usually include:

• Apple cider vinegar
• Garlic
• Onion
• Horseradish
• Ginger
• Hot peppers (like jalapeño)
• Sometimes honey

People steep these ingredients in ACV for weeks, then strain and take small amounts daily or at the first sign of a cold.

Reality check:

• There’s no strong clinical evidence that fire cider prevents colds.
• Some ingredients (garlic, ginger) have been studied individually for immune and anti‑inflammatory effects, but doses, preparations, and results vary widely.
• If you like intense flavors and you tolerate spicy foods well, this can be a flavorful way to get vinegar, herbs, and a bit of honey.

Safety:

• Very spicy mixtures can irritate the stomach or worsen heartburn.
• Always dilute in water or tea rather than taking straight shots if you’re sensitive.

ACV steam bowl (what people try—and why I’m not a fan)

Some blogs list an example of apple cider vinegar cold remedies that involves adding ACV to a bowl of hot water and inhaling the steam with a towel over your head.

Here’s the problem:

• Vinegar fumes can be irritating to eyes and airways.
• There’s no evidence that adding ACV to steam is better than simple hot water.

If you like steam for congestion, stick with plain hot water or a humidifier. You get the moisture without the acid fumes.

What science actually says about apple cider vinegar and colds

To be blunt: in 2024–2025, there are no large, high‑quality clinical trials showing that apple cider vinegar cures, treats, or prevents the common cold.

What we do know:

• ACV is mostly acetic acid plus trace amounts of other compounds.
• Some lab and animal studies suggest acetic acid can have antimicrobial effects and may influence blood sugar and metabolism. The NIH and other research databases list small human studies on ACV and blood sugar control, but not on colds.
• The common cold is caused by viruses (often rhinoviruses). Your immune system, rest, hydration, and time are the main players.

So why do so many examples of apple cider vinegar cold remedies stick around?

• They combine heat, fluid, and flavor—all things that can make you feel better when you’re sick.
• Many ACV drinks also include honey, lemon, ginger, or herbal teas, which do have some evidence or long‑standing support for symptom relief.
• There’s a strong placebo and ritual effect: doing something that feels proactive can change how you perceive your symptoms.

If you want evidence‑based guidance on colds, the CDC and Mayo Clinic emphasize:

• Rest
• Fluids
• Over‑the‑counter symptom relief when appropriate
• Handwashing and avoiding close contact when you’re sick
  (See: CDC common cold page and Mayo Clinic cold overview).

Within that framework, using one or two examples of apple cider vinegar cold remedies as part of your routine is fine for most healthy adults.

How to use these examples of apple cider vinegar cold remedies safely

Before you start pouring ACV into everything, a few grounded guidelines.

Who should be careful or avoid ACV for colds

Talk to a healthcare professional before using ACV regularly if you:

• Take diabetes medications or insulin (ACV can affect blood sugar).
• Take diuretics, digoxin, or potassium‑lowering drugs (there are case reports of ACV contributing to low potassium with heavy use).
• Have chronic kidney disease, severe GERD, or a history of esophageal irritation.
• Are pregnant or breastfeeding and planning to use large amounts (small culinary amounts are generally considered fine, but it’s worth a quick check with your provider).

Children:

• Small, well‑diluted amounts in food or drinks are usually fine for older kids.
• Avoid strong, acidic ACV shots. Their teeth and stomachs are more sensitive.
• Never give honey to children under 1 year old.

Protecting your teeth and stomach

Apple cider vinegar is acidic. Overdoing it, especially undiluted, is where people run into problems.

To use these examples of apple cider vinegar cold remedies without wrecking your enamel:

• Always dilute: at least 1 teaspoon ACV in 8 oz fluid.
• Limit ACV drinks to 1–2 times per day while you’re sick.
• Sip rather than swish, and then rinse your mouth with plain water afterward.
• If you have heartburn, start with very small amounts—or skip ACV and focus on honey, tea, and broth.

How ACV fits into a realistic cold‑care plan

Think of ACV as a supporting actor, not the star.

A realistic plan might look like this:

• Morning: Warm lemon‑ACV‑honey drink or ACV herbal tea for hydration and throat comfort.
• Midday: Plain water and maybe a mug of broth with a teaspoon of ACV if you like the taste.
• Evening: Honey‑ACV warm drink and a salt‑water or ACV‑salt gargle before bed.
• Throughout: Rest, simple meals, and over‑the‑counter meds if needed (per your doctor’s advice).

In that context, the best examples of apple cider vinegar cold remedies are the ones you’ll actually use, that don’t upset your stomach, and that help you drink more fluids and feel a bit more human while your immune system does the real work.

FAQ: examples of apple cider vinegar cold remedies, safety, and results

Q: What are the most effective examples of apple cider vinegar cold remedies?
The 3 effective examples that people use most often are: a warm ACV‑honey drink for throat comfort, an ACV‑salt water gargle, and a small ACV “shot” mixed into herbal tea. Other examples include ACV with lemon in warm water, ACV in broth, and fire‑cider‑style tonics. None of these cure a cold, but they can support hydration and comfort.

Q: Can you give an example of an ACV remedy for a really sore throat?
A practical example of an ACV sore throat remedy is: 8 oz warm water, 1 teaspoon ACV, 1–2 teaspoons honey. Sip slowly, then follow with a gentle salt‑water or ACV‑salt gargle (and spit it out). If your throat is extremely raw or you see white patches, call your doctor to rule out strep.

Q: How often can I use these examples of apple cider vinegar cold remedies in a day?
For most healthy adults, 1–2 ACV drinks per day while you’re sick is reasonable, plus a few gargles as needed. More than that increases the risk of tooth enamel erosion and stomach irritation. If you notice burning, worsening heartburn, or nausea, cut back or stop.

Q: Are there examples of people getting sick from too much ACV?
Yes. Case reports in medical literature (summarized by sources like Harvard Health) describe low potassium levels, tooth enamel damage, and esophageal burns from heavy or undiluted ACV use. Those are extreme cases, but they’re a reminder to keep it diluted and moderate.

Q: Is it better to use raw, unfiltered ACV with the “mother” for cold remedies?
Most examples of apple cider vinegar cold remedies online recommend raw, unfiltered ACV with the “mother” (the cloudy strand of yeast and bacteria). There’s no solid human data showing it works better for colds than filtered ACV. If you like the idea and tolerate it well, use it—but don’t expect magic just because it’s raw.

Q: Can ACV prevent me from getting a cold in the first place?
There’s no good evidence that ACV prevents colds. If you want prevention strategies that actually matter, focus on handwashing, avoiding close contact with sick people, staying up‑to‑date with vaccines (like flu and COVID‑19), sleeping enough, and not smoking. The CDC has clear guidance on cold and flu prevention on its site.

Bottom line: Use these examples of apple cider vinegar cold remedies as comfort tools, not cures. Keep doses small, keep them diluted, and pair them with rest, fluids, and evidence‑based care.