The best time to drink apple cider vinegar (and when you should not)
When and how you take ACV can make a difference in its effectiveness and in avoiding unwanted side effects.
What is Apple cider vinegar?
Apple cider vinegar is made by fermenting the sugars in apples into acetic acid — the primary active ingredient responsible for its sour taste and health benefits. ACV comes in two main forms- filtered and unfiltered. Sometimes, other fruits such as raspberries are added to create flavored versions, but the base remains apple.
Potential health benefits of apple cider vinegar
Research suggests that apple cider vinegar may support health in the following ways:
Improves
blood sugar and insulin levels after high-carb meals
Boosts satiety, helping you feel full and consume fewer calories
Aids
weight loss and reduces body fat
May support heart health by improving cholesterol and blood pressure
Offers
anti-microbial effects, similar to other vinegars
While some of these findings are promising, most studies are small, and more research is needed to draw firm conclusions.
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Best times to drink apple cider vinegar
In the morning
Taking ACV in the morning may be effective for those looking to manage weight and blood sugar. In one clinical
trial
, participants who consumed up to one tablespoon of ACV daily for 4–12 weeks experienced reductions in:
Blood sugar levels
Body weight (average 6–8 kg loss)
BMI (up to 3-point drop)
Waist and hip circumference
Total cholesterol and triglycerides
Though results are encouraging, more large-scale studies are needed to confirm these benefits across different groups.
Before meals
Some evidence suggests that drinking ACV before meals may:
Decrease appetite
Help you feel full faster
Improve blood sugar response after eating
For example, a small
study
found that ACV slowed stomach emptying in people with type 1 diabetes. Another trial in overweight adults noted reduced appetite and increased weight loss. While promising, these studies had limited sample sizes and may not apply to everyone.
When you should avoid taking ACV
While generally safe in small amounts, apple cider vinegar can cause side effects if misused:
ACV's acidity may cause stomach upset or nausea if taken undiluted or on an empty stomach.
Always dilute ACV in water, as the acid can damage tooth enamel.
ACV may interfere with diuretics, insulin, or heart medications. Consult your doctor if you're on regular prescriptions.
Taking it too close to bed might cause reflux or throat irritation, especially if you lie down shortly afterward.
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