Apple cider vinegar is made from fermenting apples and has amazing health benefits. Drinking diluted apple cider vinegar can help to get rid of toxins from your body, assist in weight loss programs, and has cardiovascular benefits.
So, you may be wondering how much apple cider vinegar you should drink to benefit your health.
Drinking the right amounts of apple cider vinegar a day to stay healthy isn’t hard to do. At first, you might have to get used to the strong taste of diluted apple cider vinegar.
However, you can add some delicious honey to improve its taste. This will help make sure that you are able to drink apple cider vinegar in the right quantities to benefit from it.
Consuming very large amounts of apple cider vinegar (ACV) daily has been associated with a mineral imbalance in the body. But, taking 2-4 tablespoons of apple cider vinegar is generally a safe amount.
There are also some precautions with the daily dose of apple cider vinegar to avoid damaging tooth enamel or upsetting your digestive system.
In this article, I will look at how much apple cider vinegar per day you can safely drink. You will also find out how consuming small amounts of apple cider vinegar daily can help give your health a great boost.
What is Apple Cider Vinegar?
Apple cider vinegar has been used for centuries as a health tonic and to help disinfect wounds.
Apple cider vinegar is made from fermenting apples and adding bacteria which converts the alcohol to acetic acid. This results in a liquid that has antiseptic properties and healthy bacteria.
The main active ingredient in apple cider vinegar is acetic acid which has potent health benefits.
Apple cider vinegar contains about 1 calorie per teaspoon or 3 calories per tablespoon, which is very low.
Organic, raw, unfiltered apple cider vinegar (like Bragg’s or other organic brands) contains the “mother” which gives it a cloudy appearance. The “mother” contains healthy enzymes and bacteria that could be responsible for some of the vinegar’s health benefits.
According to the journal Medscape General Medicine, apple cider vinegar contains vitamins, minerals, amino acids, and polyphenolic compounds.
This means that apple cider vinegar contains antioxidant compounds that can help kill off free radicals when consumed.
The journal also said that among the benefits of drinking small amounts of apple cider vinegar daily are boosting cardiovascular health, controlling blood glucose levels, and ridding the body of toxins.
How Much Apple Cider Vinegar Should You Drink?
There is no official apple cider vinegar dosage per day but most people consume 1-4 tablespoons of apple cider vinegar daily.
Because diluted apple cider vinegar has a strong taste, many people start off by drinking small amounts of apple cider vinegar diluted in a glass of water.
For example, you could start consuming 1 teaspoon of apple cider vinegar a day to begin with. Try this for a few days until you get used to the taste.
Then, you could gradually increase the amount of ACV that you consume.
By a week or so, you should be drinking about 1-2 tablespoons of apple cider vinegar once or twice daily. This way you will be able to get the benefits from a consumption of 1-4 tablespoons apple cider vinegar per day.
To improve the taste of diluted apple cider vinegar, you could add a little raw honey to the health drink. Actually, consuming apple cider vinegar together with honey has amazing health benefits.
The Best Type of Apple Cider Vinegar to Drink Every Day
It’s important to remember that not all apple cider vinegars are the same.
Much of the apple cider vinegar that is sold in supermarkets has all the good bacteria removed from it.
The best type of apple cider vinegar to drink is raw, organic, and unprocessed which still has the “mother” in it.
According to the journal Medscape General Medicine, the “mother” of apple cider vinegar is composed of yeast and acetic acid bacteria.
The “mother” looks like bits floating in the ACV when you shake the bottle.
Apple cider vinegar then takes on a cloudy appearance.
The Health Benefits of Drinking Apple Cider Vinegar Daily
Let’s look at the many health benefits you can get if you drink a couple of tablespoons of apple cider vinegar diluted in water daily.
Apple cider vinegar for detox
To help rid your body of toxins and detox your liver, you should drink 1-2 tablespoons of apple cider vinegar twice a day before your meals.
According to the journal Pharmaceutical Biology, consuming fruit vinegars can help decrease liver damage. Scientists studied the effect of antioxidants in apple vinegars and found that they are beneficial to the health of the liver.
You can combine other ingredients such as honey, green tea or cinnamon and make some delicious natural detox drinks using apple cider vinegar.
Assists in losing weight
Drinking 2 glasses a day of diluted apple cider vinegar can actually help you to lose weight faster.
Of course, just drinking apple cider vinegar without dieting and exercising won’t help you lose a lot of weight in a short amount of time.
However, apple cider vinegar can help increase feelings of satiety and boost your metabolism.
According to a study from 2009, the acetic acid content of vinegar helped obese men lose weight. The men consumed 2 tablespoons of vinegar (30 ml) in a large glass of water daily for 12 weeks.
The group that consumed the vinegar drink daily had lower body weight and BMI compared with the group who drank just water.
Also, the journal Nature Communications reported that a daily consumption of liquid that has acetic acid in it helps to reduce appetite. The researchers discovered that acetic acid has a direct role in appetite regulation.
If you want to drink the right amounts of apple cider vinegar to lose weight, start by adding 1 teaspoon of apple cider vinegar to a cup of water before every meal.
Then, increase the amount of vinegar per serving until you consume a daily amount of 2 tablespoons of ACV mixed with a cup of water.
Helps regulate blood sugar levels
Another way that drinking enough apple cider vinegar daily can benefit you is that it helps regulate blood sugar levels.
The European Journal of Clinical Nutrition published a study showing how the acetic acid content of vinegar can help regulate blood sugar levels.
It was found that drinking apple cider vinegar significantly lowered the blood glucose response. The researchers discovered that the results were dependent on the amount of diluted vinegar consumed.
To help prevent blood sugar levels spiking after a meal, try drinking a large glass of water with 2 tablespoons of raw apple cider vinegar added.
Can help manage type-2 diabetes symptoms
The fact that apple cider vinegar can help regulate blood sugar levels is good news for many who suffer from diabetes.
A daily dose of drinking 1 or 2 tablespoons of diluted apple cider vinegar can help manage diabetes and improve insulin sensitivity.
For example, the journal Diabetes Care published a study showing how drinking 20 g of apple cider vinegar in 40 g of water before a meal can help manage some diabetes symptoms.
The result was that insulin was greatly reduced in patients who consumed the ACV drink. This also helped to improve fasting glucose concentrations.
If you have diabetes, it’s important to follow the advice of your doctor.
However, many doctors recommend certain foods that can help to control diabetes naturally. You could also check some delicious herbs and spices that assist in controlling diabetes.
It’s also important for everyone to be aware of the warning signs of diabetes.
May assist in controlling cholesterol
Taking just one glass a day of diluted apple cider vinegar may help to bring down your “bad” (LDL) cholesterol levels.
Scientists found that supplementing a diet with apple cider vinegar drinks helped to reduce low-density lipoprotein cholesterol (LDL).
At the same time, drinking a daily dose of apple cider vinegar increased levels of high-density lipoprotein cholesterol (HDL, or “good” cholesterol). The researchers concluded that apple cider vinegar can help improve serum lipid profile.
Helps regulate blood pressure
You should drink a glass or two of diluted apple cider vinegar per day if you want to help reduce your blood pressure.
According to a research carried out in 2001, acetic acid has an anti-hypertensive effect when consumed regularly. In clinical experiments, acetic acid in various vinegars caused a significant reduction in high blood pressure.
This happened because acetic acid affects an enzyme that helps regulate high blood pressure.
Of course, if you have high blood pressure, you should continue to take your medication. However, by regularly drinking 2 glasses of apple cider vinegar a day, you may see a drop in your blood pressure.
How to Drink Apple Cider Vinegar
What is the best way to drink apple cider vinegar if you want to use it for its health benefits?
First, you should never drink apple cider vinegar undiluted. At the end of the article, you will find out reasons why. There are also reasons not to drink apple cider vinegar in very large quantities.
For most people, the best way to drink apple cider vinegar is to dilute 1-2 tablespoons apple cider vinegar in a large glass of water.
Adding some honey will not only improve the sharp taste of apple cider vinegar but will also add many other benefits.
The Best Time to Drink Apple Cider Vinegar
Depending on your reasons for drinking apple cider vinegar, there may be different times in the day when you can take ACV for the most benefit.
For example, drinking small amounts of apple cider vinegar before a meal could benefit your health. This is especially true if you are using ACV to lose weight, increase feelings of satiety after a meal, or regulate blood sugar levels.
Drinking water with 1-2 tablespoons of apple cider vinegar before a meal helps you feel fuller for longer.
If you have type-2 diabetes, there may be benefits of consuming apple cider vinegar before going to bed. For example, the journal Diabetes Care reported that drinking apple cider vinegar at night before retiring helped to improve next-morning fasting glucose levels.
Some people also prefer taking a large glass of apple cider vinegar first thing in the morning on an empty stomach. If you feel a bit queasy after drinking diluted apple cider vinegar, you may be advised to take the glass just before a meal.
Once you get used to the strong smell, you will find that a daily dose of apple cider vinegar is an easy lifestyle habit to have.
Some people also recommend taking a break every now and then from consuming ACV to give your body a break so you may want to take a week or two off after every few months.
Precautions When Drinking Apple Cider Vinegar
What are some of the side effects of drinking apple cider vinegar every day? Here are a few issues that some people have had.
Can upset your digestive system
Some people who start consuming apple cider vinegar on a daily basis find that it leaves them feeling a bit queasy.
The International Journal of Obesity reported that apple cider vinegar can be used to enhance satiety and reduce appetite. However, for some people, ingesting apple cider vinegar makes them feel nauseous.
If you have just started taking a glass or two of apple cider vinegar daily, try reducing the amount of apple cider vinegar you add to the drink. You can then gradually increase the amount of apple cider vinegar as your stomach gets used to it.
Can affect tooth enamel if consumed undiluted
One of the reasons that you should never consume apple cider vinegar undiluted is that it can ruin tooth enamel.
The journal Clinical Laboratory reported that undiluted vinegar could affect tooth enamel and lead to erosion. However, there can be other reasons that affect tooth enamel more than just vinegar.
If you are worried about the effect of apple cider vinegar on your teeth, you could swish some water around your mouth after drinking a glass, or simply use a straw.
Also, avoid cleaning your teeth for 30 minutes after consuming ACV to prevent the acidity of vinegar affecting your teeth more.
Will cause burns when undiluted
Another reason to never use apple cider vinegar undiluted is that it can cause burns on your skin or esophagus.
The correct way of using apple cider vinegar is always by diluting it. If you are using apple cider vinegar on your skin, then dilute apple cider vinegar in at least one-part water to one-part apple cider vinegar.
The journal Acta Paediatrica reported that ingesting undiluted vinegar is a reason for suffering burns to the throat or esophagus.
Large amounts of ACV could lower potassium
There is one reported case of a woman who suffered from low potassium levels and osteoporosis from regularly drinking far too much apple cider vinegar. It was reported that she had consumed 250 ml apple cider vinegar daily for the previous 6 years.
You should only drink small amounts of apple cider vinegar daily (maximum 4 tablespoons diluted in 2 large glasses of water) and take a break every so often to prevent any risk of a potassium deficiency.
Can delay gastric emptying
One concern with drinking apple cider vinegar daily is if you have type-1 diabetes and suffer from delayed gastric emptying.
Drinking 1 or 2 glasses a day of diluted apple cider vinegar could delay gastric emptying. In healthy individuals, that usually isn’t a problem.
However, the journal BMC Gastroenterology reported that people with type-1 diabetes can already have diabetic gastroparesis (delayed gastric emptying), so adding ACV can make it worse, and this could have a negative impact on controlling insulin levels.