What is the best form to take apple cider vinegar?

October 30, 2025 •

4 min read

Small studies have suggested that consuming apple cider vinegar daily may aid in weight management and blood sugar control. However, with so many options on the market, many people are left wondering: what is the best form to take apple cider vinegar? The answer depends on individual health goals, taste preferences, and tolerance for acidity.

Quick Summary

This guide compares the liquid, capsule, and gummy forms of apple cider vinegar, discussing the pros and cons of each. It provides details on safety, efficacy, and tips for choosing the right product for different health needs and preferences.

Key Points

Liquid is Most Potent: Diluted liquid apple cider vinegar, particularly raw and unfiltered with 'the mother', is the most potent and researched form, but its high acidity requires careful consumption.
Always Dilute: To protect tooth enamel and the esophagus, liquid ACV must always be diluted in water or another beverage.
Capsules Offer Convenience: ACV capsules are a convenient, tasteless option that protects teeth from acid exposure, but their efficacy can be less reliable than the liquid form.
Gummies are Least Reliable: Gummies are palatable but may contain added sugars and typically have a lower concentration of acetic acid, with limited research to support their effectiveness.
Choose 'The Mother' for Probiotics: For potential probiotic benefits, opt for raw, unfiltered liquid ACV that contains 'the mother,' the sediment of beneficial bacteria and yeast.
Start Slow and Consult a Doctor: Start with a small amount to gauge tolerance. Always consult a healthcare professional before beginning an ACV regimen, especially if you have health conditions or take medications.
No Miracle Cure: Regardless of the form, ACV is not a quick fix for weight loss or other ailments. It should be used as a supplement alongside a healthy diet and lifestyle.

For centuries, apple cider vinegar (ACV) has been a popular health tonic, celebrated for a range of potential benefits, from aiding digestion to supporting weight management. The source of many of these benefits is thought to be acetic acid, a compound formed during the fermentation process. With the rise in its popularity, ACV is now available in multiple forms, leading to consumer confusion about which option is most effective. This article delves into the various forms and provides a clear comparison.

Liquid Apple Cider Vinegar

Liquid apple cider vinegar is the most traditional and widely researched form, known for its potent acetic acid content. For those seeking the full spectrum of potential benefits, especially from the 'mother', this form is often recommended.

Raw, Unfiltered with 'The Mother'

Raw, unfiltered ACV contains 'the mother'—a cloudy sediment of yeast and bacteria that forms during fermentation. Proponents suggest that these components offer probiotic benefits and contain enzymes not found in filtered, pasteurized versions. Choosing a raw, unfiltered option may provide the most comprehensive nutritional value.

How to Drink Liquid ACV Safely

Because of its high acidity, liquid ACV should never be consumed straight. Undiluted vinegar can cause serious side effects, including tooth enamel erosion, damage to the esophagus lining, and stomach upset. To prevent this, always dilute it in water or another beverage.

Common Dilution Methods:

Simple Water Mix: Mix ACV into a large glass of water.
ACV and Honey: For a more palatable taste, add a sweetener like honey to the water and ACV mix.
Salad Dressings: Incorporate ACV into salad dressings as a tasty and digestive-friendly way to consume it with meals.
With Juice: Mix ACV with fruit juice, though be mindful of potential added sugar.

Apple Cider Vinegar Capsules and Pills

ACV supplements in capsule or pill form are a convenient alternative for those who dislike the strong taste of the liquid. They offer a simple, on-the-go option for daily consumption.

Benefits of Capsules

Taste Avoidance: Eliminates the strong, pungent flavor of liquid vinegar.
Enamel Protection: Avoids direct contact with teeth, protecting against enamel erosion.
Convenience: Easy to take anywhere, without the need for dilution.

Considerations for Capsules

Efficacy Concerns: Some studies suggest liquid vinegar may be more effective, with some research indicating that vinegar supplements didn't have the same effect on blood sugar as liquid versions.
Variable Potency: The amount of active ingredient, acetic acid, can vary significantly between brands. It's crucial to choose a reputable, third-party tested brand.
Throat Irritation: In some cases, if the capsule dissolves improperly, it can still cause throat irritation or even burns.

Apple Cider Vinegar Gummies

Gummies are another popular, palatable option for taking ACV, making the daily habit feel more like a treat than a chore.

The Appeal of Gummies

Palatability: Fruit extracts and sweeteners mask the harsh vinegar taste.
Convenience: Similar to capsules, they are easy to take and transport.
Added Nutrients: Many brands include other vitamins and minerals, like B12 and folate, which can appeal to some consumers.

Downsides of Gummies

Lack of Research: Most studies on ACV's benefits are based on the liquid form, and little research specifically investigates the efficacy of gummies.
Added Sugar: To improve the taste, gummies often contain added sugars, which can negate some of the positive effects, especially concerning blood sugar management.
Lower Acetic Acid: The concentration of acetic acid in gummies is typically much lower than in liquid ACV, potentially limiting their effectiveness.

Apple Cider Vinegar Form Comparison Table


Feature	Liquid ACV (Diluted)	Capsules/Pills	Gummies
Taste	Strong, sour, can be masked	Tasteless, easy to swallow	Sweet, fruity flavor
Convenience	Less convenient, requires mixing	Very convenient, portable	Very convenient, chewable
Risk to Teeth	High if undiluted; low if diluted and/or consumed with a straw	Very low	Potential risk from added sugars
Efficacy	Most studied, often highest acetic acid concentration	Varies significantly by brand, potentially less effective than liquid	Least studied, potentially lowest efficacy
'Mother' Content	Can contain 'the mother' (choose raw/unfiltered)	May or may not contain it; check label	Varies; often contains concentrate and not the live 'mother'
Cost	Generally the most cost-effective	Varies, can be more expensive per dose	Generally the most expensive per dose

The Verdict: Which Form is Best?

Ultimately, the "best" form of apple cider vinegar is the one that best suits your needs and you can take consistently. For maximum potential health benefits, especially if you are interested in the probiotics from 'the mother' and ensuring an adequate dose of acetic acid, the liquid form is often recommended. However, safety is paramount, and it must be properly diluted to protect your teeth and esophagus. Using a straw is also recommended.

If taste is a significant barrier, capsules offer a convenient alternative, but choosing a reputable brand that provides a standardized amount of acetic acid is critical. Gummies provide the most palatable option but are the least proven and often come with added sugars that may counteract some health benefits. For those managing blood sugar, the added sugar in gummies is a significant drawback.

Before starting any ACV regimen, it's wise to consult with a healthcare professional, especially if you have pre-existing health conditions or are taking medication.

Conclusion

While there is no single magical form, the traditional diluted liquid raw ACV with 'the mother' offers the most studied potential benefits and nutritional integrity. However, for those with aversions to the taste or concerns about acidity, high-quality capsules or gummies present an alternative. The key is to prioritize safety through proper dilution and to manage expectations, remembering that ACV is a supplement, not a cure-all. Regular exercise, a balanced diet, and overall healthy lifestyle choices will always have a more significant and sustainable impact on your health.

Learn more about the benefits of apple cider vinegar on Healthline.

Frequently Asked Questions

'The mother' is a complex of yeast and bacteria that forms during the fermentation of apple cider into vinegar. It appears as a cloudy, cobweb-like sediment at the bottom of the bottle and is thought to be rich in probiotics and enzymes.

No, it is not safe to drink apple cider vinegar straight. Its high acidity can seriously damage tooth enamel and irritate or burn the lining of your esophagus.

No, ACV gummies are generally not considered as effective as the liquid version. They often contain less acetic acid and may include added sugars. Most research supporting ACV's benefits is based on the liquid form.

A common daily amount of liquid ACV is often diluted in a large glass of water. It is recommended to start with a smaller amount to see how your body tolerates it.

There is no single best time, as it depends on your goals. Taking it before a meal may help with blood sugar and appetite control. Some prefer taking it in the morning for metabolic support, while others take it at night for late-night cravings.

Yes, ACV can interact with certain medications, including diuretics, laxatives, and insulin. It is crucial to consult your doctor before starting ACV if you are taking any regular medication.

To protect your tooth enamel, always dilute liquid ACV in plenty of water, and consider drinking the mixture through a straw. Rinsing your mouth with plain water afterward can also help.

Raw, unfiltered ACV containing 'the mother' is often considered better for health, as pasteurization (a heating process) removes the beneficial bacteria and enzymes. Pasteurized ACV still contains acetic acid but lacks the probiotic components.