Apple cider vinegar (ACV) is made by fermenting apples into acetic acid. Raw, unfiltered ACV with the "mother" contains beneficial bacteria and enzymes. When consumed in moderation, it may support blood sugar control, heart health, digestion, and weight management.
Recommended Daily Amount
Most people can safely consume:
- Start with: 1 teaspoon (5 mL) diluted in a large glass of water.
- Gradually increase to: 1–2 tablespoons (15–30 mL) once or twice daily.
- Maximum commonly recommended: 4 tablespoons (60 mL) per day, always diluted.
Potential Benefits
Regular consumption may help:
- Support healthy blood sugar levels.
- Increase feelings of fullness, which may assist weight loss.
- Improve cholesterol balance.
- Support healthy blood pressure.
- Promote digestion.
- Provide antioxidant compounds that support overall health.
Best Way to Drink It
- Always dilute ACV in a full glass of water.
- Drink before meals if using it for appetite or blood sugar support.
- Add a teaspoon of honey if desired to improve the taste.
Best Type
Choose:
- Raw
- Organic
- Unfiltered
- Contains the "mother"
Important Precautions
Never drink apple cider vinegar undiluted because it can:
- Damage tooth enamel.
- Burn the throat or esophagus.
- Irritate the stomach.
Other precautions:
- Avoid excessive amounts (more than about 4 tablespoons daily).
- Rinse your mouth with water afterward or use a straw to reduce contact with teeth.
- If nausea occurs, reduce the amount and increase gradually.
- People taking medications for diabetes, blood pressure, or potassium levels should consult their healthcare provider before regular use.
- Those with delayed stomach emptying (gastroparesis), especially in type 1 diabetes, should use caution.
Bottom Line
For most healthy adults, 1–2 tablespoons (15–30 mL) of diluted raw apple cider vinegar once or twice daily is a reasonable amount that may provide health benefits while minimizing side effects. Consuming more does not necessarily provide greater benefits and increases the risk of adverse effects.
