BY THE OPTIMIST DAILY EDITORIAL TEAM

If your social feeds are suddenly filled with mason jars packed with onions, garlic, citrus, and fiery peppers, you’ve officially entered fire cider season. This pungent, spicy vinegar tonic has made its way from herbalist circles to viral TikTok fame, with creators claiming it’s “the best thing that’s going to keep you from getting sick this winter.” But is it truly the immunity elixir it’s made out to be, or just another wellness trend in a pretty jar?

Let’s take a closer look at what fire cider is, how it’s made, and whether it’s actually worth sipping.

What exactly is fire cider?

Fire cider is a homemade herbal tonic that starts with apple cider vinegar as its base and includes a powerful blend of ingredients like onion, garlic, ginger, horseradish, and cayenne. Depending on who you ask (or what TikTok you watch), it might also feature turmeric, rosemary, lemon, orange, or spicy chiles like jalapeños.

It’s traditionally steeped in a glass jar for several weeks, strained, and sweetened with honey. The end result is a bold, sinus-clearing shot that’s meant to be taken daily during cold and flu season.

The good: there are some healthy ingredients in the mix

There’s no denying that the individual components of fire cider can offer health benefits. “Apple cider vinegar contains blood-sugar-balancing acetic acid, garlic is naturally antiviral, and ginger supports digestion,” says Anthea Levi, MS, RD, a Brooklyn-based dietitian and founder of Alive+Well Nutrition.

She adds that citrus fruits like lemon and orange bring a dose of vitamin C to the mix. And that’s not nothing: vitamin C is a known antioxidant that supports immune function by helping your cells fight off pathogens.

The catch: you can get the same benefits in better ways

According to Levi, fire cider isn’t a magic potion, and you don’t need to drink it to reap its ingredients’ rewards. “They don’t necessarily have to be ingested in this form,” she explains. “In fact, they may provide additional benefits when consumed in more pleasant ways.”

For example, eating an orange gives you not only vitamin C but also fiber, which supports gut health (and by extension, immunity). And that raw garlic? It may be even more potent when crushed and eaten with olive oil and fresh tomatoes on toast. Translation: bruschetta might do your immune system more good than a vinegar shot that tastes like rocket fuel.

The risks: mold, reflux, and enamel erosion

Levi also points out a few legitimate concerns when it comes to brewing and drinking fire cider.

First, there’s food safety: “If the ingredients aren’t fully submerged in the vinegar, there’s potential for risky mold growth,” she says. And unless your equipment is squeaky clean, you could be introducing bacteria into the mix.

Second, the fiery nature of the drink could spell trouble for your gut and teeth. “For people prone to acid reflux, downing ACV infused with citrus and cayenne could be a recipe for discomfort,” Levi notes. The acidic combo can also erode tooth enamel over time.

Because of these issues, fire cider may not be a smart choice for those who are pregnant, immunocompromised, or dealing with GI conditions.

So, does it prevent colds?

Short answer: not really. While fire cider is “one way to get immune-friendly nutrients into your system,” Levi says, it’s not a proven defense against viruses.

Even vitamin C, which has more research behind it, only slightly reduces the length of a cold once it hits. That means fire cider might make you feel proactive, but it’s not a substitute for evidence-backed prevention strategies like flu shots, handwashing, and adequate rest.

The final verdict

If you like the ritual and don’t mind the burn, there’s no harm in sipping fire cider occasionally, as long as you prep it safely and your body tolerates it. But if you’re not into steeping roots in vinegar or risking enamel erosion, you can still support your immune system with a solid diet, good sleep, and yes, maybe a little garlic toast.

As Levi puts it: “There are plenty of ways to obtain the same health benefits from fire cider’s ingredients that don’t come with potential food safety concerns or the risk of adverse side effects.”

So this season, maybe skip the trending tonic and opt for a vitamin-packed plate instead. Your gut and your taste buds will appreciate it.