Apple cider vinegar has become a popular health and wellness supplement in recent years, with claims that it can help with weight loss, blood sugar control, and other health benefits. But how much apple cider vinegar should you actually take per day to reap these benefits? Here is a detailed look at the recommended dosages, safety precautions, and potential side effects of taking apple cider vinegar daily.
Recommended Apple Cider Vinegar Dosage
Most studies on apple cider vinegar have used dosages between 1-2 tablespoons (15-30 mL) mixed with water and taken before meals. This is equal to:
– 15-30 grams of apple cider vinegar
– Roughly 90-270 mg of acetic acid (the main active component)
Here is a breakdown of the typical recommended dosages:
– 1 tablespoon (15 mL) diluted in 8 oz of water 1-3 times per day. This provides about 90 mg of acetic acid per dose.
– 2 tablespoons (30 mL) diluted in 8 oz of water 1-2 times per day. This provides about 180-270 mg of acetic acid per dose.
Most studies have found benefits with 1-2 tablespoons per day, taken up to 3 times daily with meals. Start with 1 tablespoon and gradually work up to 2 tablespoons if tolerated.
Is it Safe to Take Apple Cider Vinegar Daily?
For most healthy adults, taking 1-2 tablespoons (15-30 mL) of apple cider vinegar per day appears to be safe. However, there are some safety considerations:
– Dilute it. Apple cider vinegar is highly acidic and can damage tooth enamel and the esophagus if taken undiluted. Always mix with water.
– Limit intake for certain populations. The high acidity may worsen conditions like GERD, ulcers, and low potassium levels. Those with digestive issues or on medications should talk to a doctor first.
– Watch for side effects. Potential side effects include tooth damage, throat irritation, digestive issues, and low blood potassium levels. Start with smaller doses and avoid exceeding 2 tablespoons (30 mL) per day.
– Interactions. Apple cider vinegar may interact with certain medications, including diuretics, insulin, and digoxin. Speak with a doctor about potential interactions.
So the verdict is that 1-2 tablespoons of apple cider vinegar diluted in water 1-2 times per day is generally safe for most healthy adults. But dilute it well, watch for side effects, and consult a doctor if you have any medical conditions or take medications.
Weight Loss Benefits and Dosage
Several studies have found that apple cider vinegar may promote weight loss:
– In one study, taking 2 tablespoons (30 mL) of apple cider vinegar per day for 12 weeks resulted in nearly 4 pounds (1.7 kg) of weight loss, compared to placebo.
– Research also shows apple cider vinegar can increase feelings of fullness after meals, which can reduce calorie intake.
– Acetic acid, the main component in apple cider vinegar, appears to have fat burning properties by increasing the metabolism.
For weight loss, most studies have used a dosage of 1-2 tablespoons (15-30 mL) of apple cider vinegar per day. It appears taking it with meals may have the greatest impact on fat burning and satiety after eating.
Aim for 1-2 tablespoons per day, either taken all at once with one meal or divided into smaller doses taken with each meal. As with any supplement, start with lower doses and monitor your tolerance.
Blood Sugar Control and Diabetes
Several studies have found vinegar can improve blood sugar control in those with diabetes and prediabetes:
– In one study of patients with type 2 diabetes, 2 tablespoons (30 mL) of apple cider vinegar at bedtime for 2 days reduced fasting glucose by 4%.
– Other research shows vinegar helps block starch absorption and increases insulin sensitivity after meals.
– A review of 11 studies found vinegar can reduce HbA1c levels in patients with type 2 diabetes by 0.46% over 3 months.
The typical dosage used in these studies on blood sugar is 1-2 tablespoons (15-30 mL) of apple cider vinegar per day. It may work best when taken right before meals or bedtime.
But speak to your doctor before using apple cider vinegar for diabetes, as it can interact with medications and proper dosing is important. Monitoring blood sugar levels is also advised.
Other Potential Benefits
In addition to weight loss and blood sugar control, apple cider vinegar is also touted for:
– Improving heart health. Studies show vinegar can help lower cholesterol and triglyceride levels at dosages of 1-2 tablespoons (15-30 mL) per day.
– Reducing appetite. Some evidence suggests vinegar increases feelings of fullness, which may aid weight management.
– Boosting gut health. The acetic acid in vinegar acts as a prebiotic to support healthy gut bacteria.
– Increasing antioxidant intake. Vinegar contains antioxidants like gallic acid that may help fight oxidative stress.
– Regulating pH balance. Although acidic, some proponents claim vinegar can have an alkalizing effect in the body.
However, many of these claims lack robust clinical evidence. More research on humans is still needed.
How to Take Apple Cider Vinegar
To maximize benefits and avoid side effects, here are some tips on how to take apple cider vinegar:
– Mix with water. Dilute 1-2 tablespoons (15-30 mL) of apple cider vinegar in at least 8 ounces of water. Undiluted vinegar can damage tooth enamel and tissues.
– Add flavorings (optional). To improve the acidic taste, add a small amount of raw honey, lemon juice, cinnamon, or ginger. Do not add sugar.
– Take before meals. Taking apple cider vinegar before meals maximizes digestive benefits and feelings of fullness after eating.
– Start slowly. Begin with 1 teaspoon (5 mL) diluted in water per day and gradually work towards 1-2 tablespoons (15-30 mL) per day.
– Avoid taking straight shots. Don’t drink undiluted apple cider vinegar. Always dilute.
– Rinse your mouth. Rinse with plain water after taking apple cider vinegar to prevent acid from damaging tooth enamel.
– Drink through a straw. This minimizes contact between your teeth and the vinegar.
Following these tips will help maximize the benefits while reducing side effects when taking apple cider vinegar.
Apple Cider Vinegar Dosage Considerations
Here are some important dosage considerations when taking apple cider vinegar daily:
– Less can be more. Don’t exceed 2 tablespoons (30 mL) per day, as higher doses increase the risk of side effects. Start with 1 teaspoon (5 mL) and work up slowly.
– Divide doses. Consider dividing your daily dosage into 2-3 smaller doses taken throughout the day rather than a single large dose.
– Take with meals. To support healthy digestion and manage blood sugar response, take ACV with 1-2 meals per day.
– No double dosing. Avoid taking apple cider vinegar more than twice per day, as taking excessive amounts may lower potassium levels.
– Monitor effects. Pay attention to how you feel after taking ACV. Reduce the dose if you experience nausea, throat irritation, or tooth enamel damage.
– Be patient. It can take 2-3 months for the effects to build up. Don’t increase the dosage too quickly.
– Consult your doctor. Talk to your doctor before taking vinegar if you have diabetes, take medications, or have digestive issues.
By starting with low doses, dividing throughout the day, and monitoring your response, you can find the ideal apple cider vinegar dosage that works for you.
Maximum Safe Dosage
Most evidence suggests that the maximum safe dosage for apple cider vinegar is 2 tablespoons (30 mL) per day when diluted with water.
Potential side effects include:
– Tooth decay. Excessive vinegar may damage tooth enamel due to the acidity. One case study found a woman experienced tooth decay and erosion after taking 250 mL (8 oz) of apple cider vinegar per day.
– Digestive issues. Large amounts may cause nausea, throat burns, acid reflux, gas, and bloating.
– Low potassium. There are some case reports of dangerously low potassium levels (hypokalemia) from taking too much vinegar.
– Medication interactions. The acidity may interact with certain medications and supplements if excessive doses are taken.
To be safe, it’s best to keep apple cider vinegar intake to no more than 2 tablespoons (30 mL) per day. Taking more than this on a regular basis could increase the risk of negative effects. Speak to a doctor before exceeding 2 tablespoons per day, especially if you have any medical conditions or take any medications.
Signs of Too Much Apple Cider Vinegar
How can you tell if you’re taking too much apple cider vinegar? Here are some signs and symptoms to watch out for:
– Tooth erosion. Increased sensitivity, damage to enamel.
– Sore throat. Burning, irritation, or difficulty swallowing.
– Indigestion. Stomach pains, heartburn, nausea.
– Low potassium. Muscle cramps, weakness, fatigue.
– Drug interactions. Changes in effectiveness of medications.
– Bone loss. May occur with long-term use of high doses.
– Erosion of the esophagus. Chronic cough, pain with swallowing.
The more acidic the vinegar, the more likely these side effects become. Bragg Organic Raw Apple Cider Vinegar, with an acidity of 5%, is less harsh than distilled white vinegar, for example.
If you experience any persistent side effects, reduce your dosage or stop taking apple cider vinegar. See a dentist and doctor if symptoms are severe.
How Long Does it Take to Work?
It may take some time for the benefits of apple cider vinegar to take effect. Here’s a look at how long it takes to work for various health goals:
– Weight loss: Studies show modest weight loss of 1-2 pounds over 3-12 weeks. Maximum results may take 2-3 months.
– Blood sugar control: Varying results, but blood sugar reductions seen as quickly as 4 days. Best taken long-term.
– Cholesterol reduction: May take 1-3 months to see cholesterol lowering effects. Maximum results at 6 months.
– Appetite suppression: Should help with fullness within 30-60 minutes of taking before meals. Effects accumulate over time.
– Digestion: Can improve indigestion, heartburn, and bowel movements within 1-2 weeks. Best taken consistently.
So while some effects may occur rather quickly, it’s best to be patient and give apple cider vinegar at least 1-2 months to work. The maximum benefits seem to occur with consistent long-term use.
Should You Take It Before or After Meals?
The best time to take apple cider vinegar depends partly on what you’re taking it for:
– For blood sugar control, take before meals. This can help reduce post-meal spikes in glucose and insulin levels.
– To increase satiety, take before meals. Vinegar taken before eating can increase feelings of fullness.
– For weight loss: Try both before or with meals. Before may enhance satiety, with meals may boost digestion and nutrient absorption.
– For heartburn/reflux: Take after meals, or avoid trigger foods. Taking ACV before meals may make heartburn worse for some.
– For digestive benefits: Take before and during meals. This can stimulate digestion and could help with mineral absorption.
So for purposes like blood sugar control, satiety, and weight loss, take apple cider vinegar about 10-15 minutes before eating. For digestion and mineral absorption, you can take ACV before and with meals.
Listen to your body and adjust the timing according to when you see the greatest benefits and fewest side effects.
Should You Take It With Food or on an Empty Stomach?
It’s best to dilute apple cider vinegar and take it with water, rather than taking it by itself on an empty stomach. Here’s why:
– Can damage stomach lining. The high acidity of straight vinegar may irritate and damage the stomach lining.
– May cause nausea. Without diluting, vinegar may provoke nausea and irritation when taken on an empty tummy.
– Danger of side effects. Undiluted vinegar increases risk of throat burns, tooth decay, and dehydration.
– Reduces effectiveness. The acetic acid in vinegar can get neutralized by stomach acid when taken alone without water.
– Food boosts absorption. Nutrients in meals can help the compounds in vinegar get absorbed better.
The only exception is taking a small amount of undiluted vinegar as a digestive tonic right before a meal. Otherwise, it’s best to mix ACV with water and take it either before, during, or just after eating.
Should You Drink Apple Cider Vinegar Straight?
Drinking apple cider vinegar straight without diluting it is not recommended. Here’s why:
– Can damage tooth enamel. The acidity of undiluted vinegar can wear away enamel over time.
– May cause throat burns. Vinegar’s acidity can damage tissues in the throat at full strength.
– Upset stomach risk. Taking shots of vinegar can provoke nausea, heartburn, and stomach pain.
– Unpleasant taste. Apple cider vinegar tastes quite harsh and sour when drank straight.
– Dehydration concerns. Taking concentrated vinegar without water could potentially lead to dehydration.
There are safe ways to drink apple cider vinegar:
– Dilute with water. Mix 1-2 Tbsp vinegar in 8+ oz of water.
– Add flavorings. Lemon, ginger, honey, and cinnamon can improve the taste.
– Drink through a straw. This prevents contact between your teeth and the vinegar.
– Rinse your mouth. Swish plain water around your mouth after taking vinegar.
Dilute apple cider vinegar to prevent unwanted side effects. Straight vinegar is unnecessary and could do more harm than good.
Apple Cider Vinegar Pills vs. Liquid: Which Is Better?
Both apple cider vinegar pills and liquid forms have pros and cons:
Liquid vinegar:
– Allows you to customize dose. Mix the amount you want.
– May be more effective. Directly provides acetic acid and nutrients.
– Potential throat irritation. The acidity can provoke throat burns.
Apple cider vinegar pills:
– Fixed dosing in each pill. Might provide less flexibility with the dose.
– Avoid throat irritation. Lack of direct contact with throat tissues.
– Questionable efficacy. Unclear if the active ingredients are bioavailable.
– Often contain extra ingredients. Additives like cayenne that may cause issues.
For most purposes, properly diluted liquid apple cider vinegar appears to be the better option. Vinegar pills often provide only a small amount of acetic acid and may contain numerous additives.
The exception would be for those prone to acid reflux who want to avoid liquid vinegar’s throat irritation. Overall, liquid ACV seems preferable if tolerated and diluted properly.
Apple Cider Vinegar Recipe
Here is a simple apple cider vinegar recipe to maximize benefits:
Ingredients:
– 1-2 Tbsp apple cider vinegar
– 8 oz glass of water
– Optional flavoring (lemon, ginger, cinnamon, honey)
Instructions:
1. Mix 1-2 Tbsp of apple cider vinegar in an 8 oz glass of water. Adjust amount based on your personal dosage needs.
2. Optional – Add a squeeze of lemon juice, grated ginger, cinnamon stick, or small drizzle of honey to improve flavor. Do not use sugar.
3. Stir well until vinegar is fully dissolved.
4. Drink entire glass 10-15 minutes before meals. Can drink 2-3 times daily.
5. Rinse mouth with plain water after drinking the mixture.
This dilute apple cider vinegar drink allows you to receive the benefits while minimizing the risk of side effects and the vinegar’s harsh taste. Adjust acidity and flavors based on your personal preferences.
The Bottom Line
Here is a summary of how much apple cider vinegar to take per day:
– Recommended Dosage: 1-2 tablespoons (15-30mL) mixed with water, up to 2 times daily. Start with 1 tablespoon.
– Safe Upper Limit: 2 tablespoons (30mL) per day diluted seems to be safe for most people. Exceeding this may increase risk of side effects.
– For Benefits: Take with meals for blood sugar control and weight loss. Also consider before meals to increase satiety.
– Prepare Properly: Always dilute with water. Add flavorings to improve harsh taste. Rinse mouth after.
– Be Patient: It may take 2-3 months for maximum benefits. Don’t increase the dosage too quickly.
– Monitor Effects: Reduce dose if intolerable side effects develop. Discuss with a doctor if they persist.
While an evidence-based folk remedy, apple cider vinegar should still be taken carefully and appropriately. Follow dosage guidelines and consult a healthcare professional if needed.
