How much apple cider vinegar should you drink a day?

October 18, 2025 •

4 min read

According to Mayo Clinic, most people can safely consume commercial apple cider vinegar in small amounts, specifically up to two tablespoons a day. The question of how much apple cider vinegar should you drink a day requires careful consideration of this and other expert guidelines to ensure safety and potential health benefits.

Quick Summary

For potential health benefits, the general recommendation for apple cider vinegar is 1–2 tablespoons, always diluted in at least 8 ounces of water. Dilution is crucial to prevent enamel erosion and throat irritation, while starting with a lower dose helps assess tolerance.

Key Points

Daily Dosage: A safe daily dose for adults is typically 1-2 tablespoons (15-30 ml) of apple cider vinegar.
Always Dilute: Never drink ACV straight; always mix it with at least 8 ounces of water to prevent damage to tooth enamel and the throat.
Start Small: Begin with a smaller dose, such as 1 teaspoon, to see how your body reacts and gradually increase over time.
Use a Straw: To further protect your teeth from acid exposure, drink your diluted ACV mixture through a straw.
Consider ACV Forms: While liquid ACV is most studied, gummies and pills are available but may have different effects and risks; liquid is often most cost-effective and effective based on current evidence.
Medical Consultation: If you have underlying health conditions, especially diabetes, or take medication, consult a healthcare provider before adding ACV to your routine.

Recommended Daily Dosage

The consensus from various health experts and studies suggests that a modest daily intake of apple cider vinegar (ACV) is best. Standard dosages typically fall within 1–2 tablespoons per day for adults. However, it is always wise to begin with a smaller amount, such as 1 teaspoon, to gauge how your body reacts before increasing the dose. This approach can help you avoid potential side effects like nausea or digestive discomfort while your system adjusts.

General Consumption Guidelines

Start small: Begin with 1 teaspoon diluted in a large glass of water and gradually increase to 1–2 tablespoons over time if well-tolerated.
Dilute, dilute, dilute: The highly acidic nature of ACV (around 5–6% acetic acid) necessitates dilution. Mix 1–2 tablespoons into an 8-ounce glass of water or another liquid.
Frequency: Many sources suggest splitting the daily dose and consuming it before or with meals, rather than taking it all at once.

Safely Consuming Apple Cider Vinegar

Protecting your teeth and esophagus is a top priority when regularly consuming ACV. The acid can erode tooth enamel and irritate delicate throat tissues if taken undiluted. By following these simple steps, you can significantly reduce these risks.

Best Practices for ACV Consumption

Always dilute: Never drink ACV straight from the bottle.
Use a straw: Drinking your diluted ACV mixture through a straw helps minimize contact with your teeth.
Rinse afterward: After finishing your drink, swish your mouth with plain water to wash away residual acid and protect your enamel.
Wait to brush: Avoid brushing your teeth for at least 30 minutes after consuming ACV, as the acid can temporarily soften tooth enamel, making it more susceptible to abrasion.

Potential Health Benefits and Dosages

While ACV is not a miracle cure, some studies have explored its potential benefits for specific conditions. It is important to note that much of this research is preliminary and involves specific dosages and durations.

Blood Sugar Management

For individuals with Type 2 diabetes or those with high blood sugar, some studies have shown a beneficial effect. A typical dosage used in this research is 1–2 tablespoons taken before a high-carbohydrate meal. ACV is thought to improve insulin sensitivity and reduce post-meal blood sugar spikes. Crucially, ACV should never replace prescribed diabetes medication.

Weight Loss

One study of overweight adults showed that daily consumption of 1 or 2 tablespoons of ACV for 12 weeks led to modest weight loss. The primary mechanism is believed to be increased feelings of fullness, which can lead to lower calorie intake. However, experts caution that this was a small, short-term study and that ACV is not a shortcut for sustainable weight loss, which depends on overall diet and exercise.

Gut Health

Organic, unfiltered ACV with the “mother” (strands of proteins, enzymes, and bacteria) is a fermented product that contains beneficial probiotics. While the exact impact on gut health requires more research, it is a way to introduce a fermented food into your diet, potentially supporting a healthy microbiome.

Comparison of ACV Forms


Feature	Liquid Apple Cider Vinegar	ACV Gummies	ACV Pills/Tablets
Form	Liquid, typically with 'the mother'	Chewy, sweetened gummy	Compressed powder in a capsule
Dilution Required	Yes, always dilute	No, ready to consume	No, swallowed with liquid
Taste	Strong, sour, pungent	Sweetened to mask vinegar taste	No flavor, easy to take
Dental Risk	High potential for enamel erosion if undiluted or consumed improperly	Potential for enamel erosion due to sweetness and stickiness	Minimal, as there is no direct contact with teeth
Cost	Typically low cost	Moderate to high cost	Moderate cost
Effectiveness	Benefits backed by most existing research	No concrete evidence it replicates liquid form's benefits, may contain sugar	Can cause throat burns if lodged due to high acidity

Who Should Be Cautious?

While generally safe in small, diluted doses, ACV is not for everyone. If any of the following apply to you, consult a healthcare professional before starting or increasing your ACV intake:

Diabetics: ACV can affect blood sugar levels, and it may interact with insulin or other diabetes medications.
People with low potassium: Large, long-term consumption of ACV has been linked to low potassium levels.
Individuals on medication: ACV may interact with medications like diuretics and insulin.
History of esophagus or stomach issues: The acidity can exacerbate issues like heartburn or GERD.

Conclusion

For most healthy adults, consuming 1–2 tablespoons of apple cider vinegar, consistently diluted in a full glass of water, is a safe daily practice that offers potential health benefits related to blood sugar and weight management. Dilution is not optional—it is a critical step to protect your tooth enamel and esophagus from acid damage. Start with a smaller dose, such as one teaspoon, to test your tolerance, and never exceed the recommended amount. As with any dietary supplement, ACV should complement a healthy diet and lifestyle, not replace them. Always consult a doctor if you have underlying health conditions or are taking medication. Learn more about the risks on the Mayo Clinic website.

Frequently Asked Questions

Yes, it is generally safe to drink small, diluted amounts of apple cider vinegar every day. Many studies involve daily consumption over several weeks or months. The key is to always dilute it and not exceed 1–2 tablespoons per day to minimize risks.

For managing blood sugar, studies suggest consuming diluted apple cider vinegar right before or with a meal. For general wellness or weight management, you can take it before meals to help with feelings of fullness. Avoid taking it right before bed if you have acid reflux.

Unfiltered or organic ACV contains 'the mother,' a cloudy sediment with proteins, enzymes, and beneficial bacteria, which some believe offers additional health benefits. Filtered ACV has had 'the mother' removed.

Yes, you can dilute ACV in other liquids like tea, juice, or smoothies. However, remember to avoid mixing it with anything that would neutralize the acid, as the acetic acid is responsible for many of its health properties.

The biggest risks include damage to tooth enamel and irritation of the esophagus due to its high acidity. In very large, long-term doses, it can also lead to low potassium levels.

To protect your teeth, always dilute the ACV, drink it through a straw, and rinse your mouth with plain water afterward. It's also best to wait at least 30 minutes before brushing your teeth to avoid damaging softened enamel.

Yes, ACV can potentially interact with certain medications, including insulin and diuretics, which can affect blood sugar and potassium levels. Always consult your doctor before consuming ACV if you are on any medication.