A morning dose, a spoonful before meals or a sprinkle in your salad? There are a lot of opinions about the “correct” way to take apple cider vinegar. But apple cider vinegar isn’t just hype. There are some real benefits that researchers have studied. The trick is to know what it can actually do, when to take it, and how to consume it safely.
So, why do people take apple cider vinegar?
Apple cider vinegar contains acetic acid, which is formed during the fermentation process.
This is also the compound behind many of the effects being studied.
One area of better research is blood sugar. In a randomized study, nutrition researcher Carol Johnston and her colleagues found that consuming vinegar with a meal can reduce the rise in blood glucose after eating. The effect was stronger when the vinegar was taken with the meal rather than several hours before.
A systematic review and meta-analysis conducted by Farida Shishpur, Anahita Mansouri, and Fatima Shirani in 2017 also found that vinegar can reduce blood glucose and insulin responses after a meal. Therefore, if you are taking apple cider vinegar for its potential effect on blood sugar, when you take it is important.
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What about losing weight?
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There is some research here as well, but it should be kept in mind. A 2009 study led by Japanese researcher Tomo Kondo followed 175 obese adults for 12 weeks. Participants who consumed vinegar daily saw modest reductions in body weight, BMI, and body fat compared to those who did not. This does not mean that apple cider vinegar burns fat or melts belly fat. It simply indicates that vinegar may play a small role in weight management when combined with a proper diet.
The gut perspective
This is one of the most talked about apple cider vinegar benefits online. But this is where people need to slow down. Early research suggests that vinegar may affect the gut microbiome. Animal studies have found changes in the types and amounts of bacteria present in the intestines after consuming vinegar.
However, there is still limited research in humans. So it’s too early to say that apple cider vinegar “fixes your gut” or “heals your microbiome.”
When should you take it?
If the goal is to control blood sugar, research suggests taking vinegar with or shortly before a meal, especially one that contains carbohydrates. If your goal is simply to include apple cider vinegar in your diet, there is no proven “perfect” time.
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The right amount
A simple way to start is to dilute a teaspoon of apple cider vinegar in a large cup of water. Some studies have used larger amounts, but that doesn’t mean you need to copy the highest dose used in research. More vinegar does not mean more health benefits.
Do not drink it directly
Apple cider vinegar is acidic. Drinking it undiluted can irritate the throat and destroy tooth enamel over time. The American Dental Association recommends limiting the contact of acidic beverages with your teeth, avoiding rubbing them around your mouth, and rinsing with water afterward.
So instead of taking a concentrated dose of apple cider vinegar, dilute it properly. Better yet, add it to a salad dressing, mix it into a dressing, or use it in a recipe.
