What vinegar is good to drink in the morning? A nutritional guide

November 4, 2025 •

4 min read

According to a 2014 review article in the Journal of Food Science, vinegars contain antioxidants and may offer benefits for human health. If you're wondering what vinegar is good to drink in the morning, research and anecdotal evidence point to one clear favorite for its unique properties: apple cider vinegar (ACV).

Quick Summary

This guide covers why raw, unfiltered apple cider vinegar is the optimal choice for a morning health tonic. It details the benefits of ACV, such as potential improvements in digestion and appetite control, and explains how to safely consume it. A comparison with other vinegars and a discussion of potential risks are also included.

Key Points

Apple Cider Vinegar is the best choice: Raw, unfiltered apple cider vinegar (ACV) is the most recommended vinegar for a morning tonic due to its beneficial 'mother,' enzymes, and probiotics.
Always dilute ACV: Never drink apple cider vinegar straight; always mix 1-2 tablespoons with at least 8 ounces of water to protect your teeth and esophagus from its high acidity.
Potential benefits for digestion and weight management: A morning ACV drink may help curb appetite, regulate blood sugar, and support gut health, though results are modest and best achieved with a healthy diet.
Use a straw to protect tooth enamel: To minimize the risk of dental erosion, sip your diluted ACV drink through a straw.
Avoid white vinegar as a health tonic: Unlike ACV, distilled white vinegar lacks the beneficial compounds for a morning health drink and is better suited for cleaning or cooking purposes.
Be aware of potential side effects and interactions: Excessive consumption can cause digestive issues, and ACV may interact with certain medications, so consult a doctor if you have health concerns.

The Best Vinegar to Drink: Raw, Unfiltered Apple Cider Vinegar

When it comes to a morning vinegar drink, raw, unfiltered apple cider vinegar is overwhelmingly the top recommendation among health and wellness communities. Its distinct advantages stem from the way it is produced. Unlike distilled white vinegar, which is made from grain alcohol, ACV is produced by fermenting crushed apples. The key difference lies in the presence of the "mother," a cloudy, cobweb-like substance found in raw, unfiltered versions. The mother consists of beneficial bacteria, proteins, and enzymes that are often lost during the filtering and pasteurization of other vinegars. This gives ACV its unique health-promoting properties.

Potential Health Benefits of a Morning ACV Tonic

Drinking a diluted ACV tonic in the morning, particularly before a meal, is a popular practice due to several potential health benefits associated with its primary active compound, acetic acid. These benefits include:

Appetite and Weight Management: Some studies suggest that consuming vinegar can increase feelings of fullness, potentially leading to a reduced calorie intake throughout the day. The acetic acid in ACV is believed to play a role in suppressing appetite, which may aid in weight loss efforts when combined with a balanced diet. A 2009 study on obese participants showed that daily vinegar consumption led to modest weight loss over 12 weeks.
Blood Sugar Regulation: Research has shown that ACV can help improve insulin sensitivity and lower post-meal blood sugar spikes, especially after a high-carbohydrate meal. This effect is particularly beneficial for individuals with type 2 diabetes or insulin resistance. The optimal timing for this effect is before or with the meal.
Improved Digestion and Gut Health: As a fermented product, raw ACV contains beneficial probiotics and enzymes that can support a healthy gut microbiome. A balanced gut flora is crucial for improved digestion, nutrient absorption, and overall well-being. The antimicrobial properties of ACV can also help address certain gut issues caused by bacteria.
Antimicrobial Properties: Historically used as a natural disinfectant, the acetic acid in vinegar has antimicrobial properties that can help kill harmful bacteria. Some proponents suggest this can help with bad breath and promote better oral hygiene by killing odor-causing bacteria in the morning.

How to Safely Prepare and Drink Your Morning Vinegar Tonic

The most critical rule for consuming vinegar is to always dilute it. Due to its high acidity, drinking vinegar straight can erode tooth enamel and damage the esophagus and stomach lining over time. Following proper dilution guidelines is essential for a safe and beneficial experience. A typical starting dose is 1 to 2 tablespoons of ACV mixed into at least 8 ounces of water. It is also recommended to sip the drink through a straw to further protect your teeth.

Example ACV Morning Recipes

Here are a few ways to prepare a tasty and effective morning tonic:

Classic ACV Tonic: Mix 1-2 tablespoons of raw, unfiltered ACV in 8 ounces of warm or room-temperature water. You can sweeten it with a teaspoon of raw honey for a more palatable taste.
ACV and Lemon Water: Combine 1 tablespoon of ACV and the juice of half a fresh lemon in 8-12 ounces of warm water. The lemon adds extra vitamin C and a fresher flavor.
Spiced ACV Drink: For an extra metabolic boost, add a dash of cinnamon and a pinch of cayenne pepper to your classic ACV tonic. This can provide a warming, energizing start to your day.

Comparing Vinegars for Health: ACV vs. Others


Feature	Apple Cider Vinegar (ACV)	White Vinegar	Balsamic Vinegar
Best for Morning Tonic?	Yes, due to the presence of the "mother" (probiotics, enzymes) and potential health benefits.	No, lacks the beneficial compounds of ACV. Primarily for cleaning and cooking.	No, though it contains antioxidants, the sugar content can be high. Better for culinary uses.
Key Compounds	Acetic acid, beneficial bacteria, probiotics, enzymes, polyphenols.	Acetic acid only. Not typically considered a health tonic.	Polyphenols, antioxidants, and acetic acid. Often higher in sugar.
Taste Profile	Fruity, tangy, sharp, and tart after-taste.	Strong, neutral, and high in acidity.	Sweet, concentrated, and complex, depending on aging.
Common Uses	Health tonic, salad dressing, marinades.	Cleaning, pickling, and cooking.	Salad dressings, glazes, and drizzled over dishes.

Important Considerations and Potential Risks

While a daily diluted ACV tonic can be a healthy addition to your routine, it's not a magic bullet and is not suitable for everyone. Before starting, it is advisable to consult a healthcare professional, especially if you have pre-existing health conditions or take medication. Here are some key precautions:

Enamel Erosion: As a highly acidic substance, consistent and improper consumption can damage tooth enamel. Always dilute and consider using a straw to minimize contact with your teeth.
Digestive Discomfort: Some individuals may experience digestive issues, nausea, or a burning sensation, especially when starting out. Beginning with a smaller amount, such as a single teaspoon, is recommended.
Drug Interactions: ACV may interact with certain medications, such as diuretics and insulin, by potentially lowering blood potassium or blood sugar levels.
Gastroparesis Risk: For individuals with type 1 diabetes, ACV may slow down digestion and should be used with caution.

Conclusion

For those seeking to incorporate a vinegar into their morning routine, raw, unfiltered apple cider vinegar with the 'mother' is the clear standout. Its potential benefits for digestion, weight management, and blood sugar control make it a popular wellness tonic. However, it is not a cure-all and should always be diluted to prevent harm to tooth enamel and the esophagus. By preparing your ACV drink safely and integrating it with a balanced diet and healthy lifestyle, you can thoughtfully add this ancient remedy to your daily ritual. Remember to start slow, listen to your body, and consult a healthcare professional if you have any concerns.

Healthline: Is Drinking Apple Cider Vinegar in the Morning Beneficial?

Frequently Asked Questions

For a morning health tonic, you should purchase raw, unfiltered, and organic apple cider vinegar that contains the "mother." This ensures you get the beneficial enzymes and probiotics.

The morning is a popular time, either on an empty stomach to potentially aid metabolism or 20-30 minutes before a meal to help control appetite. However, there is no definitive best time, and some evidence suggests benefits can also be gained by drinking it before bed, particularly for blood sugar regulation.

Most recommendations suggest a daily dose of 1 to 2 tablespoons (15-30 mL) of ACV, diluted in a glass of water. It's best to start with a smaller amount to assess your tolerance.

No, you should never drink vinegar without diluting it. The high acidity can severely damage your tooth enamel, throat, and esophagus.

The 'mother' is a complex network of beneficial proteins, enzymes, and bacteria formed during the fermentation process. It is believed to contribute to many of the potential health benefits attributed to ACV, such as improved digestion and gut health.

Whether you drink it warm or cold is a matter of personal preference. A warm tonic can be soothing, while a cold one can be refreshing. The temperature does not impact the vinegar's health effects.

Some studies suggest ACV can modestly aid in weight loss by increasing feelings of fullness and potentially influencing fat metabolism. However, it is not a magic solution and must be combined with a healthy diet and regular exercise for optimal results.