What Happens If I Drink Vinegar Water Every Day?

December 7, 2025 •

3 min read

According to a 2024 study, consuming apple cider vinegar (ACV) daily may lead to improvements in blood sugar, triglycerides, and cholesterol levels, although the study was small and warrants further research. Mixing vinegar with water and consuming it regularly has gained popularity as a health tonic, touted for numerous benefits ranging from weight management to improved digestion. However, the daily practice is not without its risks, and understanding both the potential benefits and the significant downsides is crucial before incorporating it into your routine.

Quick Summary

A daily intake of diluted vinegar water, typically apple cider vinegar, may support blood sugar regulation, weight management, and gut health. However, frequent consumption carries risks like dental enamel erosion, digestive issues, and potential medication interactions. Adhering to proper dilution and moderation is vital to minimize harm.

Key Points

Balance Required: While some studies show benefits for blood sugar and weight management, the risks, especially to dental enamel and the digestive tract, must be carefully considered.
Dilution is Mandatory: Always dilute vinegar in a sufficient amount of water (at least 8 ounces) before drinking to protect your teeth and esophagus from acidic burns.
Protect Your Teeth: To prevent enamel erosion, use a straw when drinking vinegar water and rinse your mouth with plain water immediately afterward. Wait at least 30 minutes before brushing.
Monitor for Side Effects: Watch for signs of digestive upset, such as heartburn, nausea, or stomach pain. Stop consuming if these symptoms appear.
Consult a Doctor: If you have diabetes, GERD, or take medications, consult a healthcare provider before starting a daily vinegar water routine to avoid adverse interactions.
Moderation is Key: Experts recommend no more than 1–2 tablespoons of vinegar per day. Start with a smaller dose to assess your body's tolerance.

The Potential Upside: Benefits of Daily Vinegar Water

While many claims surrounding daily vinegar water are anecdotal or based on limited research, some evidence-backed benefits suggest why it has become a popular health ritual. The primary active component, acetic acid, is believed to be responsible for most of these effects.

Blood Sugar Regulation

Perhaps the most studied benefit of daily vinegar consumption is its effect on blood sugar levels. Several human studies have shown that consuming vinegar, especially with a high-carb meal, can help lower blood sugar and insulin levels after eating. The theory is that vinegar slows the rate at which the stomach empties, preventing sharp blood sugar spikes. For individuals with type 2 diabetes or insulin resistance, this effect can be particularly beneficial, though it should never replace prescribed medication.

Weight Management

Some research suggests that vinegar water may aid in weight loss, primarily by increasing feelings of fullness and thereby reducing overall calorie intake. A small study found that participants who consumed 1–2 tablespoons of apple cider vinegar daily over 12 weeks lost modest weight and saw a decrease in body fat. However, other reviews have concluded that long-term evidence for appetite suppression is insufficient. Any potential effect is likely part of a broader, sustainable diet and exercise plan, not a magic bullet.

Improved Digestion and Gut Health

Vinegar contains probiotics, beneficial bacteria that are good for your gut microbiome. A healthy gut can positively influence everything from immunity to mental well-being. The acetic acid in vinegar is also antimicrobial, which can help kill harmful bacteria in the gut. While some people report improved digestion and relief from issues like indigestion and bloating, definitive research on this effect is still limited.

The Potential Downside: Risks of Daily Vinegar Water

The acidic nature of vinegar means that habitual, and especially improper, consumption can have serious negative consequences for your health. It is crucial to be aware of these risks before making daily vinegar water a long-term habit.

Dental Enamel Erosion

Vinegar is highly acidic, with a pH ranging from 2 to 3. Regular exposure to this acidity can cause the irreversible erosion of tooth enamel, the protective outer layer of your teeth. This can lead to increased tooth sensitivity, discoloration, and a higher risk of cavities. Brushing your teeth immediately after drinking vinegar can exacerbate the damage. To mitigate this risk, it is recommended to dilute vinegar heavily, use a straw, and rinse your mouth with plain water afterward.

Digestive System Damage

While some people seek digestive relief from vinegar, others experience negative side effects. The acid can irritate the stomach lining and esophagus, potentially leading to heartburn, nausea, and, in severe cases, esophageal ulcers or burns if consumed undiluted. High doses may also worsen symptoms for individuals with inflammatory gastrointestinal conditions like GERD.

Low Potassium Levels and Bone Density

Long-term, excessive consumption of vinegar has been linked to low blood potassium levels (hypokalemia). One case report documented a 28-year-old woman who developed low potassium and osteoporosis after consuming large amounts of apple cider vinegar daily for six years. Low potassium can cause symptoms like muscle weakness, cramping, and irregular heart rhythms.

Comparison of Vinegar Water Benefits vs. Risks


Aspect	Potential Benefits	Potential Risks
Dental Health	N/A	Enamel erosion, increased tooth sensitivity and cavities
Digestion	Possible aid for indigestion, bloating; supports gut health via probiotics	Upset stomach, heartburn, esophageal irritation, ulcers with large doses
Weight Management	May promote modest weight loss by increasing feelings of fullness	Insufficient evidence for significant, long-term effect; potential for nausea
Blood Sugar Control	May reduce post-meal blood sugar and insulin spikes	Risk of dangerously low blood sugar when combined with certain medications
Nutrient Absorption	Acetic acid may enhance absorption of minerals from food	May deplete potassium over the long term; can interfere with other nutrients

Conclusion

Drinking vinegar water every day offers some intriguing, though not definitively proven, health benefits, particularly concerning blood sugar management and modest weight control. The practice is most effective when combined with a healthy lifestyle. However, it is essential to proceed with caution due to the significant risks associated with the high acidity of vinegar, especially regarding dental enamel and digestive health. Proper dilution (1–2 tablespoons in 8 ounces of water) and moderation are critical. Individuals with pre-existing conditions like diabetes or GERD, or those on medication, must consult a healthcare professional before making daily vinegar water a part of their routine. Ultimately, the decision to drink vinegar water daily should be an informed one, weighing the potential rewards against the very real risks.

Frequently Asked Questions

Yes, it is generally safe to drink diluted apple cider vinegar water daily in moderation (1-2 tablespoons mixed with at least 8 ounces of water). However, daily intake carries risks like tooth enamel erosion and digestive irritation, so it's not suitable for everyone, and it's best to consult a doctor first.

Some studies suggest that diluted apple cider vinegar may promote modest weight loss by increasing feelings of fullness, potentially leading to lower calorie intake. However, the evidence is not conclusive, and it should be part of a balanced diet and exercise plan, not a standalone solution.

To protect your teeth, always dilute vinegar heavily with water, use a straw to minimize contact, and rinse your mouth with plain water immediately after drinking. Avoid brushing your teeth for at least 30 minutes after consumption, as the enamel is temporarily softened.

Some research indicates that consuming vinegar, especially with a carbohydrate-rich meal, can help lower post-meal blood sugar spikes by improving insulin sensitivity. It may be beneficial for people with type 2 diabetes or insulin resistance, but it should not replace prescribed medications.

The most common side effects are digestive upset, including upset stomach, heartburn, or nausea. Long-term, chronic use can lead to serious issues like tooth enamel erosion, low potassium levels, and potential bone density problems.

Individuals with gastrointestinal issues like GERD or ulcers should be cautious, as vinegar can aggravate these conditions. People with diabetes on insulin or other blood-sugar-lowering medications should consult their doctor due to potential interactions. Those at risk for low potassium or bone loss should also avoid it.

Yes. Drinking undiluted vinegar can cause burns to the esophagus and throat due to its high acidity. It is vital to always dilute vinegar in a sufficient amount of water before consuming it to prevent this serious risk.