Since ancient times, people have utilized apple cider vinegar in natural remedies and cuisine.
Many people assert that it has health advantages such as a reduction in the risk of heart disease and cancer, improved blood sugar levels, relief from indigestion, and weight loss.
It might be challenging to determine how much apple cider vinegar to consume daily given its myriad possible purposes.
This page describes the recommended daily intake of apple cider vinegar for a variety of health advantages, as well as the best approaches to prevent negative effects.
The effects of consuming apple cider vinegar on the body
Acetic acid and apple cider vinegar have been linked to improved cholesterol levels, reduced blood sugar levels, increased insulin sensitivity, and weight loss in both humans and animals, according to several studies ( 2 , 3 , 4 , 5 ).
Is there a recommended daily intake of apple cider vinegar?
The majority of ACV’s health advantages are related to acetic acid. 15 ml of the acid is enough, according to a significant study, to reduce the severity of severe lifestyle disorders like hypertension or neuropathy. (1)
How much apple cider vinegar should you consume each day? Drinking 15–30 cc of apple cider vinegar diluted in a cup of water is advised by experts for general health. This equals to 1 to 2 tablespoons of ACV daily.
An appropriate dosage can vary depending on a number of variables, including the user’s age, medical history, and kind of ailment. The number may vary depend on the particular objective you’re working for.
As a Weight Loss Agent
Apple cider vinegar is now frequently used as a dietary supplement to help people lose weight. It not only helps enhance appetite reduction and BMI regulation, but it is also recognized to assist people lose body weight.
In one such clinical experiment, three participant groups each consumed 0 milliliters, 15 milliliters, or 30 milliliters of apple cider vinegar daily for 12 weeks. As a result, both vinegar intake groups reported decreased body weight and waist circumference. (2)
Another study from 2018 featured the daily consumption of 30 ml of ACV and showed high potency on subjects who were obese and overweight. Many more comparable studies have also come to the same conclusion: dilute ACV delivered with a controlled portion of meals aids in promoting fullness. (3)
To Treat Digestive Issues
Apple cider vinegar and high-protein meals have been demonstrated to aid in digestive issues. We can learn a lot from a study that looked at dietary interventions for Parkinson’s patients who were experiencing gastrointestinal distress.
For the treatment of GERD, apple cider vinegar was specially used in the study. A dosage of 1 to 2 tablespoons per ounce of water was adopted, and this reduced symptoms by 50%. (4)
Another pilot study supports the use of 10 ml of apple cider vinegar diluted in 200 ml of water to treat constipation in schizophrenia patients. In relation to vinegar, this is roughly similar to 1 tablespoon. (5)
To Control Blood Sugar
According to several studies, adding ACV to carbohydrate meals can aid in regulating blood sugar levels while they are being digested. According to the literature that is currently accessible, a relatively small dose of ACV should be adequate for the task.
This idea is supported by a 12-week trial using just 750g of acetic acid. Since ACV contains at least 6% acetic acid, 1 tablespoon of it would be sufficient to make this amount. (6)
More recent research shows that taking 20–30 ml of vinegar lowers blood sugar levels. For this reason, high GI meals like bagel, chicken, or rice are specifically used to manage postprandial hyperglycemia. (7, 8)
What advantages come from regularly consuming apple cider?
Polyphenols, which are substances found in plants and function as antioxidants, are present in apple cider. They may lessen your risk of developing some cancers, diabetes, and heart conditions by assisting the body’s defense mechanisms against free radicals and cell damage. Additionally, polyphenols reduce bodily inflammation.
Apple cider has more polyphenols than apple juice because it isn’t filtered. It does, however, have a lower amount of fiber than fresh, whole apples, which are likewise high in fiber.
Can I Drink Apple Cider Vinegar Every Day?
ACV advocates frequently suggest taking 1-2 tablespoons daily, either with food or in a drink. As with any treatment, you should always consult a medical professional first, especially if you’re expecting.
Is It Better To Drink Apple Cider Vinegar in the Morning or at Night?
Before a meal or first thing in the morning, sip your apple cider vinegar beverage. When consumed before a meal, the vinegar drink can make you feel full more quickly, which can help you lose weight. View these surprising applications for apple cider vinegar around the home.
Should I Take a Shot of Apple Cider Vinegar?
No! A shot of vinegar by itself is an acidic blast that can erode your teeth’s enamel and potentially cause damage to your lungs and esophagus. Diluting the vinegar with water is the key. Here are a few more blunders people make when consuming apple cider vinegar that you should avoid.
Can You Drink Apple Cider Vinegar on an Empty Stomach?
Yes, you can consume diluted apple cider vinegar first thing in the morning. In actuality, it’s the suggested method of consuming ACV. Simply wait 20 minutes or so before eating after consuming apple cider vinegar.
Who is not supposed to consume apple cider vinegar?
Although it is true that apple cider vinegar can help prevent diabetes, you should avoid using it if you are already taking insulin or diabetes medications. Your blood sugar may drop too low if you use ACV along with certain drugs that lower it. You might get hypoglycemia as a result, which can make you feel weak, confused, and dizzy. Hypoglycemia can cause unconsciousness and even seizures if it is not treated quickly.
The same applies to insulin. Insulin lowers blood sugar levels by using glucose as fuel. It further reduces blood sugar levels when paired with ACV, which is bad for our health.
Potassium levels in blood can be decreased by combining ACV with diabetes medications. In addition to constipation, missed heartbeats, weariness, muscular damage, tingling, palpitations, and numbness, this raises the risk of hypokalemia.
Is drinking apple cider vinegar in the morning or at night preferable?
ACV can be quite beneficial for those with diabetes who regularly consume it. The fermentation of the juice may delay stomach emptying and reduce blood sugar rises. Consuming ACV has also been demonstrated to improve insulin sensitivity. It may be more advantageous to consume that mixture at night than at any other time of the day.
Is daily consumption of apple cider vinegar safe?
Although taking excessive amounts of apple cider vinegar (8 ounces or 237 ml) every day for many years has been connected to dangers such low blood potassium levels and osteoporosis, even though it is associated with health advantages ( 20 ).
A low calorie drink
Apple cider vinegar is a low-calorie beverage that can aid in weight loss because it only has about 22 calories per 100 grams. Early in the morning, take a glass of water with a spoonful of ACV to potentially reduce abdominal fat.
Helps suppress fat accumulation
Acetic acid, which makes up the majority of vinegar and has been shown in studies to prevent fat buildup, was found to have this effect on animals, according to a study published in Bioscience, Biotechnology, and Biochemistry. In a double-blind trial, the research team also looked into the impacts on obese Japanese people. In summary, regular consumption of apple cider vinegar may help avoid metabolic syndrome by lowering obesity.
Does apple cider benefit skin?
Due to its potent antibacterial qualities, it may be able to reduce skin infections and itchiness. ACV, a weak acid, might also assist in reestablishing the pH balance of your skin. This aids in keeping irritants and moisture out of your skin.
The best apple cider vinegar is which brand?
The best apple cider vinegar overall is Fairchild Organic Apple Cider Vinegar with the Mother.
This vinegar is praised for its strong apple flavor and is only made using apples that are entirely organic and come from Washington state.
You get more pure apple cider vinegar with Fairchild Organic Apple Cider Vinegar than you would with other brands because it is undiluted and only contains fermented organic apples (12).
Additionally, the vinegar is unfiltered, unheated, unpasteurized, free of concentrates, and contains “mother.” It is also USDA-certified organic.
The vinegar has 5 calories per tablespoon (15 mL) and less than 1 gram of carbohydrates (13).
Because organic products are subject to stricter rules regulating the use of pesticides and synthetic fertilizers, some individuals prefer to purchase organic apple cider vinegar over conventional apple cider vinegar because of the potential health benefits (14).
The variety of beneficial bacteria that organic apple cider vinegar includes may be another advantage.
In one study, the organic vinegar had a wider variety of bacterial strains when comparing the bacteria composition of conventional unfiltered apple cider vinegar products with that of organic unfiltered apple cider vinegar products (15).
Given that research has linked higher gut diversity to a lower risk of obesity, type 2 diabetes, and inflammatory bowel disease, gut bacteria diversity is crucial for overall health (IBD). Additionally, it provides advantages for immune system health (16, 17, 18, 19).
- raw, unprocessed; includes the mother
- the probiotics are all present in the vinegar because it is pure and undiluted.
- organic products with USDA certification and no GMOs
- the enzymes are still active because it has not been pasteurized
How does apple cider vinegar help you detox?
How to perform a detox with apple cider vinegar
- A tablespoon or two of unfiltered, uncooked apple cider vinegar.
- eight ounces of distilled or filtered water.
- sweetener, 1 to 2 teaspoons (organic honey, maple syrup, or 4 drops of Stevia)