What kind of vinegar should you drink daily? A guide to consumption

November 1, 2025 •

5 min read

While anecdotal evidence and some preliminary studies suggest a range of potential health benefits, it is crucial to understand which types of vinegar are suitable for regular consumption. The answer to what kind of vinegar you should drink daily is not one-size-fits-all, as factors like dilution and personal health play a significant role. A balanced diet is key, and vinegar should be used as a flavorful supplement rather than a magical cure-all.

Quick Summary

This article explains considerations for daily vinegar consumption and how to incorporate it safely into your diet. It details information on the benefits and risks of popular options, emphasizing dilution and moderation to help mitigate potential side effects.

Key Points

Dilute Vinegar Always: Due to its high acidity, all vinegar, especially apple cider vinegar, should be diluted with water before drinking to help protect tooth enamel and the esophagus.
Apple Cider Vinegar for Consideration: Diluted apple cider vinegar is the most common vinegar considered for regular consumption, often explored for its potential effects on blood sugar and weight management.
Mindful Consumption is Crucial: Overconsumption of any vinegar can potentially lead to adverse side effects, including digestive upset and, in rare cases with long-term overuse, low potassium levels.
Vinegar in Food is an Excellent Alternative: For those who dislike the taste of drinking vinegar, incorporating it into salad dressings, marinades, and other recipes can provide flavor and potential health benefits.
Consult a Healthcare Professional: Before beginning a regular vinegar regimen, especially if you have a medical condition like diabetes or take medication, consult a doctor to help avoid potential interactions.

The Most Popular Vinegar for Consumption: Apple Cider Vinegar

Apple cider vinegar (ACV) is perhaps the most well-known vinegar used for health purposes. Made from fermented apple juice, it is rich in acetic acid, the compound believed to be responsible for many of its health effects. Raw, unfiltered ACV often contains the "mother," a cloudy sediment composed of beneficial bacteria, proteins, and enzymes, though research on its specific contribution to health benefits is limited.

Potential health benefits associated with ACV intake

Numerous small-scale studies and reviews have investigated the potential benefits of consuming diluted ACV. While results are not conclusive and larger, longer-term studies are needed, some promising findings include:

Blood Sugar Regulation: Consuming diluted ACV before a high-carbohydrate meal may help support healthy blood sugar levels by potentially slowing stomach emptying and improving insulin sensitivity.
Weight Management: ACV may aid in weight management by potentially increasing feelings of fullness, which could lead to reduced calorie intake. Some studies have shown a modest impact on body weight and body fat percentage over several weeks with regular intake.
Digestive Health: Some people use ACV to aid digestion, theorizing that it can increase stomach acidity. The "mother" in raw ACV also contains natural probiotics, which may support gut health.
Heart Health: Some research suggests ACV could help maintain healthy cholesterol and triglyceride levels already within a normal range, potentially supporting cardiovascular health.

Safe consumption of Apple Cider Vinegar

To help mitigate potential risks, it is essential to consume ACV correctly. Undiluted ACV is highly acidic and can potentially damage tooth enamel and irritate the throat and esophagus. Diluting ACV is a common practice. Using a straw may help protect tooth enamel, and rinsing your mouth with water afterward is also advisable.

Can Other Vinegars Be Consumed Regularly?

While ACV gets the most attention, other vinegars can also be included in a balanced diet, primarily through cooking, salad dressings, and marinades.

Balsamic Vinegar

This dark, sweet vinegar is made from reduced grape must and aged, giving it a rich, complex flavor.

Rich in Antioxidants: Balsamic vinegar contains polyphenols, which have antioxidant properties that help combat oxidative stress and inflammation.
Supports Heart Health: The antioxidants in balsamic may support vascular health and help maintain healthy blood pressure over time.
Digestive Aid: The acetic acid in balsamic can also help stimulate digestive enzymes and promote good gut bacteria.
Consumption: While generally safe in moderation, high-quality balsamic vinegar can contain natural sugars. It's often used as a condiment or dressing rather than a daily beverage.

Red Wine and White Wine Vinegars

These are less complex than balsamic and are excellent for salad dressings and sauces. Like other vinegars, they contain beneficial acetic acid and antioxidants.

Comparison of Vinegar Types for Regular Use


Feature	Apple Cider Vinegar (ACV)	Balsamic Vinegar	White Vinegar	Red Wine Vinegar
Commonly Consumed as Beverage (Diluted)	Yes	No, often used as condiment	No, often too strong	No, often used as condiment
Key Health Component	Acetic acid, probiotics (with mother)	Acetic acid, polyphenols	Acetic acid	Acetic acid, antioxidants
Gut Health	May support microbiome with "mother"	May promote digestion	Less direct evidence for regular beverage use	Less direct evidence for regular beverage use
Blood Sugar	May help support healthy post-meal levels	May help limit spikes	May help support healthy levels	Modest benefits from acetic acid
Antioxidants	Moderate, especially unfiltered	High, especially aged varieties	Contains polyphenols	Good source

Potential Risks and Considerations for Daily Vinegar Consumption

While consuming diluted vinegar is generally safe for most people, moderation is key. Excessive intake, especially without proper dilution, can potentially lead to several health issues:

Erosion of Tooth Enamel: The high acidity of vinegar can potentially wear down tooth enamel over time, increasing sensitivity and the risk of cavities.
Digestive Discomfort: Too much vinegar can potentially cause or worsen acid reflux, heartburn, and stomach irritation.
Low Potassium Levels: Long-term, high-dose consumption has been linked to low blood potassium levels and even bone loss in extreme cases.
Drug Interactions: Individuals taking certain medications, such as diuretics or insulin, should consult a doctor before starting a regular vinegar regimen, as it can potentially interfere with blood sugar and potassium levels.

How to Incorporate Vinegar into Your Diet Safely

For those interested in the potential benefits, incorporating vinegar into your diet can be done safely and enjoyably.

The Dilution Rule

Always dilute vinegar before consuming it as a beverage. Dilution is a crucial step to potentially help protect your teeth and digestive tract.

Timing Your Intake

Drinking diluted vinegar before a meal, especially a high-carb meal, is believed to offer some support for blood sugar management. However, avoid drinking it right before bed, as this can potentially exacerbate acid reflux.

Beyond the Beverage

Integrating vinegar into your food is a simple and delicious alternative to drinking it. Use it in salad dressings, marinades for meats or vegetables, or to deglaze a pan for a sauce. This allows you to potentially reap benefits while helping to mitigate certain risks.

Choosing a Quality Product

For ACV, look for raw, organic, and unfiltered varieties that contain the "mother." This may provide natural enzymes and bacteria. For other types like balsamic, look for genuine products without excessive added sugars.

Conclusion

When asking what kind of vinegar should you drink daily, the focus often turns to diluted apple cider vinegar, but with important considerations for safety. Its potential benefits for blood sugar and weight management are being explored in research. Other vinegars like balsamic offer different nutrient profiles, particularly antioxidants, and are excellent for culinary use. Regardless of the type, the key takeaway is that moderation and proper dilution are essential to help mitigate risks like tooth enamel erosion and digestive issues. A healthy diet and lifestyle, including whole foods and exercise, remain the most proven path to wellness, with vinegar serving as a complementary and flavorful addition.

Potential Benefits of Vinegar

For those with high blood sugar, daily diluted ACV may offer some support in regulating glucose levels, especially when taken with meals.

Moderation is Key for Safety

Never consume undiluted vinegar, as its high acidity can potentially damage tooth enamel and the esophagus over time.

Exploring Other Vinegar Options

Balsamic and red wine vinegars, rich in antioxidants, offer potential health benefits when used in cooking and dressings.

The Importance of Dilution

To consume ACV safely as a beverage, dilution with water is generally recommended.

Strategic Consumption Timing

For potential metabolic benefits, consider consuming diluted vinegar with a meal, rather than on an empty stomach.

Seek Professional Advice

Individuals with health conditions or those taking medication should consult a healthcare provider before regular vinegar consumption.

Culinary Uses of Vinegar

Incorporating vinegar into cooking and dressings is a safe way to enjoy its flavor and potential benefits.

Frequently Asked Questions

Yes, drinking diluted vinegar daily in moderation is generally considered safe for most healthy people. However, consuming it undiluted or in large quantities can potentially be harmful due to its high acidity, which may damage tooth enamel and irritate the digestive tract.

There is no definitive "best time," but some suggest drinking diluted vinegar with meals, particularly those high in carbohydrates, to help support healthy blood sugar levels. Avoid drinking it right before bed if you are prone to acid reflux.

Excessive vinegar intake can potentially lead to tooth enamel erosion, digestive issues like heartburn, and, in rare cases with long-term overuse, low potassium levels and weakened bones.

Some small studies indicate that consuming vinegar might promote feelings of fullness and slightly impact body weight or fat over time. However, it is not a primary solution and should be part of a healthy diet and exercise routine.

Both have potential health benefits. Apple cider vinegar may contain more probiotics (if raw and unfiltered), while balsamic vinegar is known for its antioxidant content. The healthier choice may depend on your specific health goals and how you plan to consume it.

To potentially help protect your teeth from vinegar's acidity, always dilute it in water, consider drinking it through a straw, and rinse your mouth with plain water afterward. Avoid brushing your teeth for at least 30 minutes after consumption.

Yes, incorporating vinegar into food is a fantastic and often more pleasant way to consume it. Using it in salad dressings, marinades, and sauces allows you to enjoy the flavor and potential health benefits safely.