KEY TAKEAWAYS

  • Drink apple cider vinegar diluted in water to protect your teeth and stomach.
  • Morning consumption may help control appetite and blood sugar.
  • ACV capsules are an easy alternative if you dislike the taste of liquid vinegar.
  • Avoid drinking ACV right before bed to prevent acid reflux.
Apple cider drink

If you’ve ever wondered why apple cider vinegar (ACV) has become a popular health trend, you’re not alone. From supporting weight loss to helping balance blood sugar and promoting heart health, many people are curious about whether it really works and, more importantly, how to use it safely. 

What is Apple Cider Vinegar?

Apple cider vinegar is made by fermenting apples, which turns their natural sugars into acetic acid. This acetic acid is the main ingredient thought to provide health benefits. Essentially, ACV is a liquid that contains compounds that may help your body manage food, digestion, and metabolism more efficiently.

How Apple Cider Vinegar Works

The key active ingredient in ACV is acetic acid, which:

  • Slows carbohydrate absorption, helping prevent sudden rises in blood sugar.
  • Promotes feelings of fullness, which can reduce overall calorie intake.
  • May support fat metabolism in the liver, though more research is needed.

SUMMARY

In simple terms, ACV helps your body process food more efficiently and may make it easier to maintain a healthy weight and balanced blood sugar levels.

How to Drink Apple Cider Vinegar Safely

Before we go into how to drink apple cider vinegar, we should know the recommended dosage. Health experts generally recommend consuming 1–2 tablespoons (15–30 mL) of apple cider vinegar per day. It's important to dilute ACV in water to reduce its acidity and protect your teeth and digestive tract.

  1. Dilution: Mix 1–2 tablespoons of ACV with at least 1 cup (237 mL) of water.
  2. Frequency: You can consume this mixture once or twice daily, depending on your tolerance and health goals.

Starting with a smaller amount, such as 1 teaspoon (5 mL), can help your body adjust, especially if you have a sensitive stomach.

Best Times to Consume ACV

  • Before Meals: Drinking ACV before meals may help with appetite control and digestion. It can promote a feeling of fullness, potentially leading to reduced calorie intake.
  • Morning or Night: Some people prefer consuming ACV in the morning to kickstart their metabolism, while others find it beneficial in the evening. However, avoid drinking it right before bed to prevent potential acid reflux.

How to Drink Apple Cider Vinegar in the Morning

Starting your day with ACV can offer several health benefits, including improved digestion and appetite control.

  • Dilution: Mix with at least 1 cup (237 mL) of water
  • Timing: Consume 20–30 minutes before breakfast

This timing allows ACV to help regulate blood sugar levels and promote a feeling of fullness, potentially aiding in weight management. 

How to Drink Apple Cider Vinegar in the Morning

Consuming apple cider vinegar in the morning is a popular practice among health enthusiasts. To prepare, mix 1–2 tablespoons (15–30 mL) of ACV with at least 1 cup (237 mL) of water. This dilution helps mitigate the acidity of the vinegar, reducing potential irritation to the digestive tract and enamel erosion.

Drinking this mixture 20–30 minutes before breakfast may aid in regulating blood sugar levels and promoting a feeling of fullness, which can be beneficial for weight management. However, it's essential to note that while some studies suggest these benefits, more research is needed to confirm these effects.

Mix 1–2 tablespoons of apple cider vinegar with a cup of water. Drink it 20–30 minutes before breakfast. It may help control blood sugar and make you feel full, but more research is needed.

How to Take Apple Cider Vinegar Capsules

For those who find the taste or acidity of liquid ACV unpalatable, capsules offer a convenient alternative. Each capsule typically contains about 650 mg of ACV, equivalent to approximately ~10 mL of liquid ACV. The recommended dosage varies by brand, but generally, 1–3 capsules per day are suggested.

It's advisable to take these capsules with meals and a full glass of water to enhance absorption and minimize potential stomach discomfort. Always follow the manufacturer's instructions and consult with a healthcare provider before starting any new supplement.

Apple cider vinegar capsules are a tasteless alternative to liquid ACV. Take 1–3 capsules daily with meals and water. Follow the brand instructions and check with a doctor before starting.

Can You Drink Apple Cider Vinegar at Night?

Consuming ACV before bedtime may offer benefits such as improved blood sugar control. Some studies suggest that taking ACV before meals can help lower blood sugar levels after eating.

However, it's important to consume ACV at least 2–3 hours before lying down to reduce the risk of acid reflux or indigestion. Additionally, always dilute ACV in water to protect tooth enamel and prevent throat irritation.

How to Incorporate Apple Cider Vinegar into Meals

Incorporating ACV into your meals can enhance flavour and provide health benefits. Use it in salad dressings, marinades, or as a tangy addition to soups and sauces. The acetic acid in ACV may help lower blood sugar levels after meals by improving insulin sensitivity.

When using ACV in cooking, it's best to start with small amounts and gradually increase as tolerated. Always ensure proper dilution to minimize potential adverse effects.

Safety Tips When Consuming Apple Cider Vinegar

1. Always Dilute It

Never drink ACV straight. Mix 1–2 tablespoons with a full glass of water. Drinking it undiluted can damage your teeth and irritate your throat.

2. Drinking ACV in the Morning

For a metabolism boost, try drinking ACV in the morning before breakfast. This can help curb cravings and stabilise blood sugar throughout the day.

3. Using ACV for Weight Loss

To support weight management, consider drinking ACV before lunch and dinner as well. The acetic acid may help you feel full and reduce snacking.

4. Evening Use and Precautions

If you prefer drinking ACV at night, do so at least 2–3 hours before bed. This reduces the risk of acid reflux and discomfort.

SUMMARY

Always dilute apple cider vinegar with water to protect teeth and throat. Drink it in the morning to boost metabolism and curb cravings. For weight control, take before meals, and avoid drinking right before bed to prevent reflux.

Final Thoughts

Apple cider vinegar is a simple, natural addition to your diet that may support weight management, blood sugar control, and heart health. The key is to use it safely: dilute it, start with small amounts, and pay attention to how your body reacts. While ACV is not an every solution, when combined with a healthy diet and regular exercise, it can be a helpful tool for overall wellness.

If you have any medical conditions or take medication, check with your doctor before adding ACV to your routine. For most people, a tablespoon properly diluted is safe and can offer subtle but meaningful health benefits.