What Kind of Vinegar Is Good for Drinking?

January 9, 2026 •

2 min read

Vinegar has been used for centuries for medicinal purposes, and today, 1 to 2 tablespoons of diluted apple cider vinegar is a common daily health tonic for many. But with so many varieties available, determining what kind of vinegar is good for drinking can be confusing and requires careful consideration of safety and potential health effects.

Quick Summary

Different types of vinegar offer varying health benefits when properly diluted for drinking. Apple cider vinegar is a popular choice, known for supporting blood sugar management, and gut health. However, safe consumption requires proper dilution to avoid damaging tooth enamel and the esophagus. Moderation is key, and certain vinegars should not be consumed due to high acidity or concentration. It's crucial to understand the correct preparation and dosage.

Key Points

Apple Cider Vinegar is Key: Raw, unfiltered apple cider vinegar (ACV) with the 'mother' is a recommended vinegar for drinking.
Dilution is Mandatory: Never drink undiluted vinegar. Always mix 1-2 tablespoons with water to protect tooth enamel and esophagus.
Health Benefits are Variable: Vinegar consumption is linked to potential benefits like improved blood sugar control and weight management, but more research is needed.
Moderation is Essential: Limit intake to 1-2 tablespoons per day. Excessive consumption can lead to adverse effects.
Protect Your Teeth: Drink diluted vinegar through a straw and rinse your mouth with water afterward.
Other Options Exist: Vinegars like red wine, white wine, and high-quality balsamic also contain beneficial compounds and can be consumed.
Consult a Doctor: Consult a healthcare provider before starting a vinegar regimen, especially with underlying conditions.

The Most Popular Vinegars for Drinking

While most culinary vinegars are safe to consume when properly diluted, apple cider vinegar (ACV) stands out as the most widely researched and consumed vinegar for its perceived health benefits.

Apple Cider Vinegar (ACV)

Raw, unfiltered ACV, which contains the 'mother'—a mix of yeast and bacteria—is the most popular choice for drinking. The primary active component in ACV is acetic acid. More robust research is often needed to confirm many health claims.

Other Vinegars to Consider

While less common for daily health tonics, some people also consider drinking other types of vinegar.

White Wine Vinegar: Contains polyphenols.
Red Wine Vinegar: Rich in antioxidants.
Balsamic Vinegar: High-quality balsamic vinegar is a source of antioxidants. Be mindful of additives and sugar content in less expensive versions.

Potential Health Benefits of Drinking Diluted Vinegar

Across different types of vinegar, the primary health benefits are linked to acetic acid content. Here are some of the potential effects associated with consuming vinegar:

Blood Sugar Regulation: Consuming vinegar may help reduce blood sugar spikes after high-carbohydrate meals.
Weight Management: Research suggests vinegar may increase feelings of fullness. Modest weight reduction has been observed in some studies.
Improved Digestion and Gut Health: Acetic acid and potential probiotics are thought to aid digestion, although scientific evidence is limited.
Antimicrobial Properties: Vinegar's acidity gives it natural antimicrobial properties.

How to Safely Drink Vinegar

Never drink undiluted vinegar due to its high acidity. Proper dilution is crucial.

Best Practices for Consumption:

Always Dilute: Mix 1–2 tablespoons (15–30 ml) of vinegar with at least 1 cup (237 ml) of water.
Use a Straw: To minimize contact with your teeth.
Rinse Your Mouth: Rinse your mouth with plain water immediately after.
Choose the Right Time: Drink it before or with a meal.

Comparison of Vinegars for Drinking


Feature	Apple Cider Vinegar (Raw)	Balsamic Vinegar (High-Quality)	Red Wine Vinegar	White Wine Vinegar
Source	Apples	Grapes (Cooked must)	Grapes (Red wine)	Grapes (White wine)
Acidity (pH)	Mildly acidic (~5%)	Mildly acidic (~5%)	Moderately acidic (~7%)	Moderately acidic (~7%)
Flavor	Tart, fruity	Sweet, complex, tangy	Fruity, sharp	Milder, crisp, light
Notable Compounds	Acetic acid, 'mother' (probiotics), antioxidants	Acetic acid, antioxidants, polyphenols	Acetic acid, antioxidants, polyphenols	Acetic acid, polyphenols
Drinking Suitability	Excellent, but requires dilution	Good, but watch for sugar content and price	Acceptable, when well-diluted	Acceptable, when well-diluted

Conclusion

Raw, unfiltered apple cider vinegar remains a popular and researched option for potential health benefits. Acetic acid is responsible for most effects. Proper dilution and moderation are key for safety. Consult a healthcare professional.

Frequently Asked Questions

No, its high acidity can damage tooth enamel and the esophagus.

Raw, unfiltered apple cider vinegar (ACV) with the 'mother' is often considered good for gut health due to potential probiotics. More research is needed.

Yes, other vinegars like white wine, red wine, and quality balsamic can be consumed if diluted. They contain acetic acid and antioxidants.

Most experts recommend 1–2 tablespoons of vinegar per day, diluted in water. Start with a smaller amount.

Excessive consumption can lead to tooth enamel erosion, throat irritation, low potassium, and exacerbate GI issues.

Some studies suggest it may help with weight loss by increasing fullness. Combine with a healthy diet and exercise.

Rinsing with water protects teeth by washing away residual acid that can cause enamel erosion.