How Often Should I Drink Apple Cider Vinegar? Your Complete Guide

January 9, 2026 •

4 min read

For thousands of years, apple cider vinegar (ACV) has been lauded as a natural health tonic, with some studies suggesting its potential to support blood sugar management and weight loss. If you're wondering how often should I drink apple cider vinegar, the answer lies in consistent, diluted, and moderate daily consumption to maximize benefits while minimizing risks.

Quick Summary

The standard recommendation is 1–2 tablespoons of apple cider vinegar per day, diluted in water. Consistency, proper dilution, and taking it around mealtime are key to supporting potential health benefits safely.

Key Points

Dilute ACV Always: Never drink undiluted apple cider vinegar due to its high acidity, which can damage tooth enamel and irritate the throat.
Start Slow: Begin with a small dosage, like 1 teaspoon diluted in water, to allow your body to adjust and avoid potential side effects like nausea.
Stick to 1-2 Tablespoons Daily: The most common recommendation is a daily intake of no more than 1 to 2 tablespoons (15–30 mL), mixed in a large glass of water.
Time Strategically: Consider drinking ACV before meals to help manage blood sugar spikes or in the morning to kickstart metabolism, depending on your goals.
Use in Food: Incorporate apple cider vinegar into salad dressings, marinades, or sauces as a tasty and safer alternative to drinking it straight.
Beware of Supplements: Gummies and pills are unregulated and may not offer the same benefits as the liquid, sometimes containing added sugar or lacking 'the mother'.
Consult a Doctor: If you have health conditions, especially diabetes, or take medications like diuretics, consult a healthcare provider before starting an ACV routine.

Understanding the Recommended ACV Dosage

For most adults, health professionals recommend consuming 1 to 2 tablespoons (15–30 mL) of apple cider vinegar per day. This dosage is most often suggested to be mixed with a large glass of water (around 8 ounces or 240 mL) to mitigate its high acidity and potential to harm tooth enamel and the esophagus. Starting with a smaller dose, such as 1 teaspoon, allows your body to adjust and helps you assess your tolerance.

Dilution is Non-Negotiable

Drinking undiluted ACV is a major mistake that can lead to significant health issues. The acetic acid concentration in ACV is high enough to cause serious irritation and damage. Always mix it with water or another liquid.

Dental Protection: The high acidity can erode tooth enamel over time. Diluting it significantly reduces this risk, and many experts also suggest drinking it through a straw.
Esophagus and Stomach Health: Consuming undiluted ACV can cause burns to the sensitive lining of the esophagus and lead to stomach upset, nausea, and indigestion.

The Best Time to Drink Apple Cider Vinegar

While there is no single best time that is scientifically proven, drinking ACV at specific times can align with your wellness goals. Consistency is more important than timing, but here are some common approaches:

Before meals: Many people drink diluted ACV 15-30 minutes before a high-carbohydrate meal. This is believed to help moderate blood sugar spikes by delaying gastric emptying.
Upon waking: Consuming ACV first thing in the morning can help kickstart your metabolism and support detoxification processes.
Before bed: A small study found that taking ACV before bedtime helped lower fasting blood sugar levels in the morning for people with type 2 diabetes. However, those prone to acid reflux should avoid consuming it right before lying down.

Incorporating ACV into Your Daily Routine

Drinking a simple ACV tonic is not the only way to benefit. Integrating it into your food can make it more palatable and enjoyable.

Salad Dressings: Create a simple vinaigrette by combining ACV with olive oil, herbs, and seasonings. This is a classic and delicious way to use ACV.
Marinades and Sauces: ACV adds a tangy, complex flavor to marinades for meats and vegetables or can be mixed into sauces.
Pickling: Use ACV as a base for quick-pickled vegetables, adding a burst of flavor and preserving their crispness.

Potential Health Benefits to Consider

When consumed regularly and safely, ACV offers several research-backed benefits:

Blood Sugar Management

One of the most robust areas of research for ACV is its effect on blood sugar. Multiple studies show that ACV can improve insulin sensitivity and significantly reduce post-meal blood sugar levels, especially when a high-carb meal is consumed. It's a promising tool for people with insulin resistance and type 2 diabetes, but it should not replace medication.

Weight Management

Several studies suggest that ACV may help with weight loss by increasing feelings of fullness (satiety), which can lead to reduced calorie intake. A 12-week study in Japan found that participants who consumed ACV daily experienced modest reductions in body weight, BMI, and waist circumference. However, it is not a magic bullet and is most effective when combined with a balanced diet and regular exercise.

Digestive Health

Some people use ACV to aid digestion, believing it increases stomach acid to help break down food. While there is limited direct evidence for this specific application, ACV contains beneficial bacteria and enzymes (in raw, unfiltered versions with “the mother”) that can support gut microbiome health.

Potential Risks and Precautions

While generally safe in moderation, excessive or improper consumption can have negative consequences. To avoid them, always dilute ACV and consult a healthcare professional, especially if you take medication.

Nutrient Interactions: High consumption over extended periods may lead to low potassium levels, which can cause muscle weakness and heart issues.
Medication Interference: ACV can interact with certain medications, including diuretics, insulin, and other blood sugar-lowering drugs.
Tooth Enamel Erosion: As mentioned, the acidity is the main risk here. Always dilute and consider using a straw to protect your teeth.

Comparison: Diluted ACV vs. Supplements


Feature	Diluted Liquid ACV	ACV Gummies/Pills
Regulation	Not regulated as a supplement. Dosage is controlled by consumer.	Not regulated by the FDA. Contents and dosage can be inconsistent.
Absorption	Acetic acid is absorbed directly.	Effectiveness is not well-studied and may not replicate liquid form benefits.
Dental Risk	High acidity poses a risk to tooth enamel if not properly diluted.	Lower risk of enamel erosion.
Throat Risk	Risk of esophageal irritation if undiluted.	Potential choking hazard; pills can get lodged and cause burns.
Additional Ingredients	Contains 'the mother' in unfiltered versions.	Often contains added sugars, gelatin, and other fillers.

Conclusion

For those wondering how often should I drink apple cider vinegar, the key is to approach it with caution and consistency. Aim for a moderate daily intake of 1–2 tablespoons, always diluted in water, to safely reap the potential benefits for blood sugar management, weight control, and gut health. Listen to your body, begin with a lower dose, and consider incorporating it into your food rather than drinking it as a tonic. If you have any pre-existing health conditions or take medication, consulting a healthcare professional is the most responsible step to ensure it's a safe choice for you. Remember, ACV is a supplement to, not a replacement for, a healthy and balanced diet.

To learn more about the specific health benefits and the science behind ACV, you can visit a reliable source such as Healthline.

Frequently Asked Questions

The recommended daily dosage of apple cider vinegar is typically 1 to 2 tablespoons (15–30 mL), which must always be diluted in a large glass of water to prevent damage to your teeth and throat.

Yes, it is generally considered safe to drink a small, diluted amount of apple cider vinegar every day. Most studies on its benefits involve daily consumption over several weeks or months.

You must dilute apple cider vinegar because of its high acidity. Drinking it undiluted can cause erosion of tooth enamel, irritate the throat, and lead to digestive upset.

Excessive apple cider vinegar can lead to side effects including tooth enamel erosion, throat irritation, nausea, indigestion, and, in rare long-term cases, low potassium levels.

Drinking apple cider vinegar on an empty stomach, particularly before a meal, may help with appetite control and blood sugar regulation. However, some people may experience stomach discomfort, and it is still crucial to dilute it.

Yes, you can mix apple cider vinegar with other liquids like tea or juice to make it more palatable. It can also be incorporated into food through salad dressings, marinades, and sauces.

Yes, apple cider vinegar can interact with certain medications, including diuretics, insulin, and other blood sugar-lowering drugs. You should always consult your doctor before regular use, especially if you are on medication.

Unfiltered ACV that contains 'the mother' is believed by many to offer additional benefits due to its enzymes, proteins, and healthy bacteria. However, research differentiating its effects from pasteurized ACV is limited.