Is it better to drink apple cider vinegar or take pills for your health?

November 23, 2025 •

4 min read

Small-scale studies suggest that liquid apple cider vinegar may help control blood sugar, though research on pills is minimal. But is it better to drink apple cider vinegar or take pills? The choice between liquid and capsules depends on your tolerance, health goals, and concerns about potential risks like tooth enamel erosion.

Quick Summary

This guide compares the liquid and pill forms of apple cider vinegar, highlighting the limited research on capsules and the acidity-related risks of the liquid. It explores benefits like blood sugar management and weight loss potential for the liquid, contrasting it with the convenience and taste-free nature of pills, and addresses safety concerns for both options.

Key Points

Liquid ACV has more research support: Studies supporting health claims, particularly for blood sugar and weight, are mostly based on liquid, not pill, consumption.
ACV pills lack regulation: The FDA does not regulate ACV supplements, leading to inconsistent and sometimes inaccurate ingredient labeling in pills.
Liquid ACV poses dental risks: The high acidity of liquid ACV can erode tooth enamel if not properly diluted, a risk avoided with pills.
Convenience vs. Efficacy: Pills are convenient and taste-free, making them easy to take, but their effectiveness is less certain than the liquid form.
The 'mother' and potency: Liquid ACV often contains 'the mother,' which some believe adds benefits, while the quality and quantity of acetic acid in pills can vary significantly.
Dilution is key for liquid ACV: If you choose liquid, always dilute it in water and consider using a straw to protect your teeth and throat from irritation.
Consult a professional: Always speak with a healthcare provider before adding any new supplement to your routine, especially if on other medications.

Liquid Apple Cider Vinegar: The Traditional Approach

For centuries, apple cider vinegar (ACV) has been used as a folk remedy, a practice supported by more human-focused research than its pill counterparts. The primary active ingredient is acetic acid, which is believed to be responsible for most of its potential health benefits, including weight management and blood sugar control.

Potential Benefits of Drinking Liquid ACV

Blood Sugar Regulation: Several studies suggest that consuming liquid ACV with meals, particularly high-carb meals, can help lower post-meal blood sugar and insulin levels. This effect is particularly noted in individuals with metabolic disorders or type 2 diabetes.
Weight Management: Some human studies indicate that ACV can increase feelings of fullness, leading to lower calorie intake and supporting weight loss over time.
Antimicrobial Properties: The acidic nature of vinegar makes it effective at killing pathogens, including certain bacteria. Historically, it has been used for disinfecting wounds and as a food preservative.
Heart Health: Limited evidence, much of it from animal studies, suggests ACV may help improve cholesterol and triglyceride levels.

Risks and Drawbacks of Drinking Liquid ACV

Despite its potential benefits, the liquid form is highly acidic and comes with several downsides:

Tooth Enamel Erosion: The high acidity can wear down tooth enamel over time. To minimize this, dilute ACV in a large glass of water and use a straw.
Throat Irritation: Consuming liquid ACV, especially in large amounts, can irritate the throat and esophagus.
Stomach Upset: Some people experience indigestion or nausea, particularly when taking it on an empty stomach.

Apple Cider Vinegar Pills: The Convenient Alternative

ACV pills and capsules contain a dehydrated, powdered form of the vinegar and are often chosen for convenience and to avoid the strong taste. However, the research supporting the efficacy of pills is significantly less robust than for the liquid form.

Potential Benefits of Taking ACV Pills

No Taste or Smell: The most obvious advantage is that pills bypass the pungent taste and smell that many people dislike.
Convenience: Pills are portable, easy to take on the go, and offer a standardized dose, although consistency can vary between brands.
Protection for Teeth and Throat: Capsules eliminate the risk of acid damaging tooth enamel or irritating the throat, assuming they don't get lodged while swallowing.

Risks and Drawbacks of Taking ACV Pills

Lack of Research: Most studies on ACV's health effects were conducted using the liquid, not dehydrated capsules. One study even found that tablets might be less effective than liquid for blood sugar control.
Unregulated Ingredients: Dietary supplements, including ACV pills, are not regulated by the FDA, meaning ingredients and dosages can be inconsistent or inaccurate.
Esophageal Irritation: If a pill gets stuck in the esophagus, its contents can cause irritation and even burns due to the acid.
Variable Potency: The quantity of acetic acid and the presence of 'the mother' can differ widely by brand, making it hard to predict effectiveness.

Comparison Table: ACV Liquid vs. Pills


Feature	Liquid Apple Cider Vinegar	Apple Cider Vinegar Pills
Research Support	More established, with several human and animal studies.	Very limited and inconsistent; often extrapolated from liquid studies.
Effectiveness	Believed to be more effective due to direct exposure and proven absorption.	Possibly less effective than liquid, as suggested by some blood sugar studies.
Taste and Smell	Strong, pungent, and unpleasant for many.	Flavorless and odorless, making it easy to consume.
Dental Health	High risk of enamel erosion without proper dilution and precautions.	Little to no risk of dental erosion.
Gastrointestinal Impact	Can cause nausea or indigestion, especially on an empty stomach.	Can cause esophageal irritation if a capsule gets lodged in the throat.
Ingredient Purity	Generally transparent, especially with organic, unfiltered varieties containing 'the mother'.	Inconsistent and unregulated; some studies found inaccurate labeling.
Cost	Typically more affordable per dose.	Often more expensive than the liquid form.

Making the Best Choice for You

The decision to use liquid ACV or pills boils down to a trade-off between established efficacy and personal preference. The liquid form offers a higher degree of certainty regarding the active ingredient and has more scientific backing, though it comes with risks to dental and esophageal health. The pills provide a convenient, taste-free alternative but lack strong research and FDA regulation, meaning their effectiveness and content can be inconsistent.

Before adding any supplement to your regimen, especially if you have pre-existing health conditions or take other medications, it is critical to consult a qualified healthcare professional. If you opt for liquid, remember to dilute it with plenty of water and consider using a straw to protect your tooth enamel. For those choosing pills, research reputable brands that use third-party testing to ensure ingredient accuracy and safety. The best option is one that aligns with your health needs and lifestyle, prioritizing safety and informed decision-making above convenience or marketing claims.

Conclusion

While the convenience of apple cider vinegar pills is appealing, the scientific evidence for their efficacy and safety is currently limited compared to the liquid form. Most studies confirming potential benefits like blood sugar control and weight management used liquid ACV. The highly acidic nature of liquid ACV poses risks to tooth enamel and the esophagus, which can be mitigated with proper dilution. Conversely, ACV pills are unregulated, and their content can be inconsistent across brands. For those seeking the most reliable results, consuming diluted liquid ACV is the better-supported option, while pills offer an alternative for those who cannot tolerate the taste, provided they select a reputable, third-party-tested brand. Ultimately, consulting a healthcare provider is essential before making a choice to ensure it is appropriate for your individual health profile.

Visit Healthline for more detailed information on ACV pills

Frequently Asked Questions

There is not enough evidence to confirm if apple cider vinegar pills are as effective as the liquid version. Some research suggests that tablets may be less effective for certain benefits, like blood sugar control.

The main risks of drinking liquid apple cider vinegar are tooth enamel erosion and throat irritation due to its high acidity. It should always be diluted with water to minimize these effects.

Apple cider vinegar pills are classified as dietary supplements, which are not subject to the same strict regulations and testing by the FDA as prescription drugs. This can result in varying quality and dosage between brands.

To protect your tooth enamel when drinking liquid ACV, you should dilute it with plenty of water and drink it through a straw. Rinsing your mouth with plain water afterward can also help.

While pills avoid risks associated with acidity contacting the teeth and throat, a pill getting stuck could still cause irritation. Both forms can potentially cause indigestion and interact with certain medications, though liquid has more documented side effects.

The 'mother' contains beneficial proteins, enzymes, and bacteria. While some believe it contributes to ACV's benefits, there is no definitive scientific evidence to prove it is responsible for the health effects.

Yes, you can alternate between liquid and pill forms based on your preference and situation. For example, using liquid at home and pills for travel is a common strategy. Be mindful of potential differences in potency and effect, especially when comparing brands.

Yes, apple cider vinegar can interact with medications like insulin, diuretics, and certain heart medications. It's crucial to consult a doctor before starting any ACV regimen if you take regular medication.