Is it good to drink apple cider vinegar on an empty stomach in the morning?

November 7, 2025 •

3 min read

The practice of consuming apple cider vinegar (ACV) first thing in the morning on an empty stomach has become a popular health ritual, praised by many for its potential wellness benefits. However, the efficacy and safety of this trend warrant a closer look, as its high acidity poses significant risks if not consumed properly.

Quick Summary

Consuming diluted apple cider vinegar on an empty stomach is claimed to aid weight management, blood sugar control, and digestion. The high acidity, however, presents risks like tooth enamel erosion and throat irritation. This practice requires proper dilution and careful consideration of individual health and potential side effects.

Key Points

Risks of Acidity: Drinking ACV on an empty stomach without dilution can severely erode tooth enamel and irritate the throat and stomach lining due to its high acidity.
Dilution is Crucial: Always mix 1-2 tablespoons of ACV in a full glass (8-10 oz) of water to mitigate acidity and protect against side effects.
Supports Blood Sugar: Some evidence suggests ACV may help lower post-meal blood sugar levels by improving insulin sensitivity, which can be beneficial when consumed before a meal.
Weight Management Aid: ACV can contribute to feelings of fullness and reduce appetite, potentially aiding in weight loss when combined with a balanced diet and exercise.
Medication Caution: Individuals taking diabetes medication or diuretics must consult a doctor, as ACV can interact and cause dangerously low blood sugar or potassium levels.
Not for Everyone: Those with sensitive stomachs, acid reflux, or gastrointestinal issues should approach with caution, as it can worsen symptoms.
Use a Straw: To further protect tooth enamel, drink the diluted ACV through a straw and rinse your mouth with plain water afterward.

Apple cider vinegar (ACV) has a long history as a folk remedy and its popularity in modern wellness practices, including drinking it on an empty stomach, continues to grow. While proponents highlight potential health benefits, it's essential to understand both the evidence-backed effects and the significant risks associated with its consumption, particularly when taken improperly. The key active component, acetic acid, is believed to be responsible for many of ACV's properties.

Potential Benefits

Drinking diluted ACV on an empty stomach may offer several health advantages:

Digestive Support

ACV might aid digestion by potentially increasing stomach acid production, which is important for breaking down food, especially protein. Raw, unfiltered ACV containing the 'mother' may also act as a prebiotic, supporting beneficial gut bacteria. This could potentially reduce morning bloating and improve digestive regularity.

Blood Sugar Management

Research suggests ACV can help improve insulin sensitivity and reduce blood sugar spikes after meals. It may slow gastric emptying, which slows glucose absorption. For individuals managing type 2 diabetes or insulin resistance, ACV could be a supplemental tool with a doctor's approval, but it does not replace medication.

Weight Management Assistance

ACV may modestly support weight loss when combined with a healthy lifestyle. Some studies indicate it can increase feelings of fullness, potentially reducing calorie intake. This effect is possibly linked to ACV's ability to help stabilize blood sugar.

Significant Risks and How to Avoid Them

The high acidity of ACV (pH 2-3) poses risks if not consumed correctly. Undiluted or excessive intake can lead to adverse effects.

Tooth Enamel Erosion

The primary risk is damage to tooth enamel due to the high acidity. Frequent exposure can wear down enamel, causing sensitivity, discoloration, and decay. Drinking diluted ACV through a straw is highly recommended to minimize tooth contact.

Gastrointestinal Issues

Consuming ACV on an empty stomach can cause nausea, upset stomach, or bloating for some individuals. The acetic acid can slow gastric emptying, leading to discomfort. This is particularly problematic for those with acid reflux or ulcers, as it can worsen symptoms.

Medication Interactions

ACV can interact with certain medications, including those for diabetes and diuretics. Combining ACV with insulin or other blood sugar-lowering drugs could lead to dangerously low blood sugar (hypoglycemia). It may also lower potassium levels, which is a concern for those on diuretics. Always consult a doctor before using ACV if you are taking medication.

Best Practices for Safe ACV Consumption

To maximize potential benefits and minimize risks, follow these guidelines:

Dilution: Always mix 1-2 tablespoons of raw, unfiltered ACV with at least 8 ounces of water.
Straw Usage: Drink the diluted mixture through a straw to protect your teeth.
Rinse Mouth: Swish with plain water afterward to neutralize acid.
Delay Brushing: Wait at least 30 minutes after consuming ACV before brushing your teeth to avoid damaging softened enamel.
Start Gradually: Begin with a smaller dose (e.g., 1 teaspoon) to assess your body's reaction.
Observe Your Body: If you experience digestive discomfort, stop or try taking ACV with food.

Is It Right for You? A Comparative Look


Feature	Potential Benefits (if consumed safely)	Significant Risks (if consumed improperly)
Appetite	Increased satiety, reduced cravings	Nausea, upset stomach
Digestion	Improved breakdown of food, reduced bloating	Worsened acid reflux, irritated esophagus
Blood Sugar	Stabilized levels, improved insulin sensitivity	Dangerous drop in blood sugar, especially with medication
Teeth	Potential for whiter teeth (anecdotal)	Irreversible tooth enamel erosion
Metabolism	Modest boost for weight loss	Slowed gastric emptying (can be beneficial for satiety, but risky for some with digestive issues)
Overall Health	Prebiotic effects, antioxidants	Potassium depletion with long-term, high dose usage

Conclusion: A Measured Approach to Your Morning Ritual

Drinking apple cider vinegar on an empty stomach is not universally beneficial. While safe consumption of diluted ACV may offer advantages for digestion, blood sugar, and weight management, its high acidity presents risks like tooth enamel damage and potential gastrointestinal issues. Safe practices, such as proper dilution, using a straw, and listening to your body, are crucial. Consulting a healthcare professional is strongly recommended, especially for individuals with existing health conditions or those taking medications. A balanced diet and exercise remain fundamental for health, with ACV being a potential, but cautious, supplement. For more information, read the expert-backed advice from sources like the Mayo Clinic on apple cider vinegar.

Frequently Asked Questions

Drinking diluted apple cider vinegar on an empty stomach is generally considered safe for most people, but only in moderation. The high acidity can be harmful if the vinegar is undiluted or consumed in excess.

To protect your tooth enamel, always dilute 1-2 tablespoons of ACV in a full glass of water, use a straw to minimize contact with your teeth, and rinse your mouth with plain water after drinking.

Some studies suggest that ACV can help with weight loss by increasing feelings of satiety and stabilizing blood sugar, which may reduce overall calorie intake. However, it is not a magic bullet and should be combined with a healthy diet and regular exercise.

For some people, especially those with pre-existing acid reflux or GERD, the acidity of ACV can worsen symptoms and cause throat irritation. There is no scientific consensus that ACV helps acid reflux, and risks may outweigh potential benefits.

It is often recommended to wait 15-30 minutes after drinking diluted ACV before eating to allow it to have its potential effects on blood sugar and appetite.

Yes, ACV can interact with certain medications, including insulin and diuretics, potentially leading to dangerously low blood sugar or potassium levels. Consult a doctor if you are on medication before starting an ACV regimen.

Long-term consumption of high doses of ACV has been linked to low potassium levels and bone density loss in rare cases. Regular intake also carries the risk of ongoing tooth enamel erosion.