Apple cider vinegar (ACV) is a natural ingredient known for its antimicrobial, antifungal, and anti-inflammatory properties. One of its most effective and underrated uses is foot soaking, a simple practice that can improve both foot health and overall well-being.
Here are 7 evidence-based benefits of soaking your feet in apple cider vinegar, supported by real research and health experts.
1. Kills Bacteria and Fungi
Apple cider vinegar contains acetic acid, a compound with proven antimicrobial activity that helps kill bacteria and fungi commonly found on the skin. This makes it a natural remedy for:
- Foot odor
- Athlete’s foot (tinea pedis)
- Mild nail infections
How it works:
ACV lowers the skin’s pH, making it harder for microorganisms to survive and multiply.
2. Reduces Foot Odor
Foot odor (bromhidrosis) is often caused by bacteria breaking down sweat. Soaking your feet in ACV helps neutralize pH levels and kill the bacteria responsible for bad smells.
Added benefits:
- Natural deodorizing effect
- Longer-lasting freshness
- Less need for chemical-based foot sprays
3. Softens Calluses and Hard Skin
ACV’s natural acidity helps break down hardened skin, making it easier to remove calluses, corns, and rough heels.
Pro tip:
After soaking, use a pumice stone or foot file to gently exfoliate dead skin and reveal softer feet.
4. Soothes Itchy and Irritated Skin
If you suffer from dry, itchy, or irritated feet, ACV can offer natural relief. Its anti-inflammatory and antimicrobial effects may help reduce symptoms associated with:
- Mild dermatitis
- Skin allergies
- Fungal infections
Important:
Avoid using on open wounds, cuts, or very inflamed areas without proper dilution.
5. Boosts Circulation and Relieves Fatigue
Soaking your feet in warm water with apple cider vinegar promotes blood circulation, helping reduce swelling and fatigue, especially after a long day on your feet.
This is ideal for:
- Athletes or runners
- Workers who stand for hours
- Anyone with tired, sore feet
6. Helps Treat Yellow Toenails
Yellow toenails can be caused by fungal infections or prolonged use of nail polish. ACV’s antifungal properties may help improve nail color and prevent the spread of infection.
Best results come from:
- Consistent soaking
- Keeping nails trimmed and dry
- Proper hygiene habits
7. Acts as a Gentle Natural Exfoliant
ACV loosens dead skin cells, making it an effective natural exfoliant that leaves your feet looking and feeling clean, smooth, and refreshed.
Results:
- Softer skin
- Less dryness and flaking
- Improved foot appearance overall
How to Make an Apple Cider Vinegar Foot Soak
Ingredients:
- 1 cup of raw, unfiltered apple cider vinegar
- 2 to 4 cups of warm water (enough to cover both feet)
- Optional: a few drops of essential oils (lavender, peppermint, or tea tree)
Steps:
- Mix the vinegar and water in a large basin.
- Soak your feet for 15–20 minutes.
- Pat dry with a clean towel.
- Moisturize if needed.
How Often Should You Use It?
- For general foot care: 1–2 times per week
- For odor or calluses: Up to 3 times per week
- For sensitive skin: Once a week with extra dilution
Safety Tips
- Always dilute apple cider vinegar before use
- Don’t soak if you have open wounds, burns, or infections
- Stop use if irritation occurs
- Consult a doctor if you have diabetes or circulatory issues