Do You Drink Apple Cider Vinegar First Thing in the Morning?

November 20, 2025 •

4 min read

Approximately 78% of people who are trying to manage their weight use apple cider vinegar. The popular wellness trend of drinking apple cider vinegar first thing in the morning may influence digestion, appetite, and blood sugar regulation, but proper dilution and understanding potential risks are crucial before adopting the habit.

Quick Summary

This guide explores the practice of consuming diluted apple cider vinegar in the morning, detailing the claimed benefits, including better digestion and blood sugar management. It also covers important safety precautions, such as dilution and potential risks like tooth enamel erosion, to help you make an informed decision.

Key Points

Start Slowly: Begin with a smaller dose of diluted apple cider vinegar to assess your body's tolerance.
Always Dilute: Never consume ACV straight; mix 1-2 tablespoons with at least 8 ounces of water to protect your teeth and esophagus.
Use a Straw: Protect your tooth enamel by drinking the diluted ACV mixture through a straw.
Wait Before Eating: Allow 20-30 minutes to pass after drinking ACV before having breakfast to optimize digestive effects.
Monitor for Side Effects: Watch for negative reactions like nausea, heartburn, or stomach discomfort and adjust or stop your intake as needed.
Consider Your Health Goals: While some evidence points to benefits for blood sugar and weight, ACV is not a miracle cure and should be part of a healthy lifestyle.
Consult a Doctor: Speak with a healthcare provider before starting a daily ACV regimen, especially if you have health conditions or take medication.

The Popularity of Apple Cider Vinegar in the Morning

For centuries, apple cider vinegar (ACV) has been used for various purposes, from cleaning to cooking and traditional remedies. In recent years, a morning regimen involving diluted ACV has become a popular wellness trend, with many adherents claiming a wide range of health benefits. This practice is believed by many to kickstart the metabolism, aid in detoxification, and help with weight management. The appeal lies in its simplicity—just a tablespoon or two mixed with water before breakfast. However, separating the well-documented effects from anecdotal claims is vital for safe and effective consumption.

Potential Health Benefits of Morning ACV

Advocates of a morning ACV ritual point to several potential health advantages. One of the most supported claims relates to blood sugar control. Several studies suggest that consuming vinegar can improve insulin sensitivity and lower post-meal blood sugar spikes, a benefit that can be particularly helpful for individuals with type 2 diabetes.

Improved Digestion: Some believe that the acetic acid in ACV can increase stomach acid production, which helps the body break down food more effectively, especially protein. This may alleviate digestive discomfort, bloating, and gas.
Weight Management Support: Research, including a notable 2009 study, has found that daily vinegar intake may modestly support weight loss by increasing feelings of fullness and helping reduce overall calorie intake. Slowing gastric emptying, a process influenced by ACV, is believed to contribute to this satiety.
Antimicrobial Properties: ACV has natural antibacterial properties that can help fight off pathogens. While not a replacement for antibiotics, some use it to support a healthy gut microbiome.
Boosted Energy: Some users report a natural energy boost from their morning ACV drink, attributing it to the presence of enzymes and amino acids, though scientific evidence for this is limited.

Critical Risks and Precautions

Despite the touted benefits, it is critical to approach daily ACV consumption with caution. The high acidity of vinegar can pose significant health risks if not managed correctly.

Tooth Enamel Erosion: The acetic acid in ACV can damage tooth enamel over time, leading to sensitivity and decay. To protect your teeth, it is essential to always dilute ACV with plenty of water and consider drinking it through a straw.
Esophageal and Stomach Irritation: Consuming undiluted or excessive amounts of ACV can irritate the lining of the throat and esophagus, potentially causing burns or making acid reflux worse.
Nutrient and Medication Interactions: In large amounts, ACV can interfere with potassium levels, which is especially concerning for those with low potassium (hypokalemia). It can also interact with certain medications, including diuretics and insulin.
Delayed Gastric Emptying: While this can contribute to feeling full, for some individuals, particularly those with type 1 diabetes, it can lead to gastroparesis, a condition that causes nausea and bloating.

Comparison: ACV in the Morning vs. ACV at Night


Feature	Morning ACV Consumption	Night ACV Consumption	Key Takeaway
Primary Goal	Kickstart metabolism, boost energy, regulate blood sugar, curb morning appetite	Aid digestion, potentially reduce morning blood sugar, promote sound sleep	Both times have potential benefits, depending on health goals.
Mechanism	Stimulates digestion before the first meal, promotes feeling of fullness earlier in the day	Can help regulate blood sugar spikes from dinner and may improve digestive comfort overnight	The timing influences which metabolic functions are prioritized.
Primary Benefits	Appetite suppression, improved metabolism, natural energy boost	Stabilized nighttime blood sugar, reduced acid reflux risk (if taken hours before bed)	Blood sugar control is a common benefit, but timing affects its specific impact.
Potential Risks	Can cause nausea or stomach irritation on an empty stomach	Drinking right before bed can increase risk of acid reflux	Risks are present at both times, emphasizing the need for dilution and proper timing.

Safe Practices for Incorporating Apple Cider Vinegar

If you choose to incorporate ACV into your morning routine, following safe practices is non-negotiable to minimize risks and maximize potential benefits.

Dilute, dilute, dilute: Never drink straight ACV. The general recommendation is to mix 1-2 tablespoons with at least 8 ounces of water.
Use a straw: Drinking your ACV concoction through a straw helps protect your tooth enamel from direct acid exposure.
Wait before eating: After drinking, wait at least 20-30 minutes before eating breakfast. This gives your digestive system time to respond.
Listen to your body: Start with a very small amount (e.g., one teaspoon) to see how your body reacts. If you experience any negative side effects like nausea or stomach discomfort, reduce your dosage or stop altogether.
Use unfiltered ACV: For the best results, many recommend using organic, unfiltered ACV that contains "the mother," a colony of good bacteria believed to offer additional benefits.
Consult a healthcare provider: Before starting a daily ACV routine, especially if you have pre-existing health conditions or are on medication, it is essential to consult with a doctor.

Conclusion

Drinking diluted apple cider vinegar first thing in the morning is a practice with a mix of potential benefits and definite risks. While some studies suggest a positive impact on blood sugar regulation, appetite control, and gut health, many of these findings are preliminary or based on small-scale research. The high acidity of ACV makes proper dilution and careful consumption vital to protect dental and digestive health. For those interested in exploring this regimen, starting slow, listening to your body, and consulting a healthcare professional are the most responsible steps to take.

Resources

For additional information on apple cider vinegar, consult authoritative sources. A useful starting point for more context and evidence-based information is the Cleveland Clinic Health Essentials article: What Apple Cider Vinegar Can (and Can’t) Do for You.

Disclaimer: The information provided in this article is for general knowledge and informational purposes only, and does not constitute medical advice. Always consult a healthcare professional before making any health-related decisions.

Frequently Asked Questions

There is no scientific consensus on the best time to drink ACV. Morning consumption is often favored for potential metabolism and energy boosts, while nighttime intake may help regulate blood sugar levels overnight. Ultimately, the best time depends on your specific health goals and what your body tolerates.

Yes, but always diluted. Many people consume diluted ACV on an empty stomach to enhance bioavailability and its potential effects on blood sugar and digestion. However, some may experience irritation or nausea, so start with a small amount.

A standard, safe dose is 1-2 tablespoons (15-30 mL) of ACV, thoroughly diluted in water. It is not recommended to exceed this amount, as it can increase the risk of side effects like enamel erosion and stomach irritation.

Yes, due to its high acidity, undiluted apple cider vinegar can erode tooth enamel over time. It is crucial to dilute it with water and drink it through a straw to minimize contact with your teeth.

Some studies suggest that ACV may modestly aid weight loss by increasing feelings of fullness, which can lead to reduced calorie intake. However, it is not a "magic bullet" and should be paired with a healthy diet and exercise.

For maximum potential benefits, choose an organic, raw, and unfiltered apple cider vinegar. This type contains "the mother," a colony of beneficial bacteria and enzymes.

Individuals with certain conditions should be cautious or avoid ACV, including those with kidney disease, low potassium, acid reflux, or ulcers. Pregnant and breastfeeding women and those on diabetes medication or diuretics should also consult a doctor before use.