Apple cider vinegar has become increasingly popular as a health supplement in recent years. Proponents claim it provides a wide range of health benefits, from promoting weight loss to improving digestion and boosting immunity. But how much apple cider vinegar should you actually take per day to reap these potential benefits? Let’s take a closer look.
Recommended Apple Cider Vinegar Dosage
Most health experts recommend taking 1-2 tablespoons (15-30 mL) of apple cider vinegar per day for general health benefits. Some even suggest up to 1-3 tablespoons as part of an apple cider vinegar diet to lose weight. It’s best to start with a smaller amount like 1 teaspoon and gradually work your way up to the larger amounts to assess your tolerance.
Here is a quick overview of the commonly recommended dosages:
| Apple Cider Vinegar Dosage | Health Benefits |
|---|---|
| 1 teaspoon (5 mL) | Improved digestion, pH balance |
| 1 tablespoon (15 mL) | Immunity boost, weight loss aid, heart health |
| 1-2 tablespoons (15-30 mL) | Diabetes control, cancer prevention, arthritis relief |
| Up to 1-3 tablespoons (15-45 mL) | Significant weight loss (when combined with diet) |
Always dilute apple cider vinegar in water before drinking. Taking it undiluted may damage tooth enamel or irritate your throat.
Weight Loss Benefits
One of the most popular uses of apple cider vinegar is as a weight loss aid. So how much should you take to lose weight?
Studies suggest 1-2 tablespoons (15-30 mL) of apple cider vinegar per day may promote weight loss in a few different ways:
- Improves satiety after meals – Makes you feel fuller so you eat less
- Lowers blood sugar and insulin – Helps regulate blood sugar spikes that can lead to fat storage
- Burns fat – Acetic acid may help burn fat and suppress accumulation of fat in cells
- Boosts metabolism – Some evidence it increases calories and fat burned at rest
For more significant weight loss, some dieters take up to 1-3 tablespoons (15-45 mL) of apple cider vinegar per day as part of an apple cider vinegar diet. This involves consuming it several times throughout the day along with a reduced calorie meal plan.
While apple cider vinegar may provide a modest boost to weight loss efforts, it works best when combined with a healthy diet and active lifestyle. It should not be viewed as a quick fix solution.
Improving Digestion
Many people take a small dose of apple cider vinegar before meals to support healthy digestion. The acetic acid in apple cider vinegar can help improve digestion by:
- Increasing stomach acid – Improves breakdown of proteins and absorption of minerals
- Slowing stomach emptying – Helps manage blood sugar spikes after meals
- Supporting gut health – Contains probiotics and prebiotics for healthy gut bacteria
1 teaspoon (5 mL) diluted in water or tea is the most commonly recommended dose to support digestion. It is best taken just before eating. Start with just a few times per week and increase frequency as tolerated.
Those with gastrointestinal issues like ulcers or acid reflux should avoid taking apple cider vinegar due to its high acidity.
Controlling Blood Sugar
Several studies have found apple cider vinegar helps lower blood sugar spikes after meals, especially for those with prediabetes or type 2 diabetes. This may help improve long-term blood sugar control.
The suggested dosage for blood sugar control is 1-2 tablespoons (15-30 mL) per day taken just before meals. Spread the ACV dose throughout the day for best results – for example, take before breakfast, lunch and dinner.
Be sure to monitor your blood sugar closely when starting to take apple cider vinegar. Lower blood sugar is usually beneficial, but it can drop too low in some individuals.
Boosting Immunity
Apple cider vinegar contains beneficial bacteria and antioxidants that may help boost immunity in the following ways:
- Supports gut bacteria – Contains probiotics and prebiotics for healthy microbiome
- Antioxidant benefits – Polyphenols help reduce oxidative stress and inflammation
- Antimicrobial properties – Acetic acid may have antiviral and antifungal effects
1 tablespoon (15 mL) per day is generally recommended to boost immunity. Make sure to dilute it well and consider taking before meals for better absorption.
Heart Health
Some research indicates apple cider vinegar may support heart health by:
- Lowering blood pressure – Helps decrease high blood pressure in some individuals
- Improving cholesterol – May help increase HDL (good) and lower LDL (bad) cholesterol
- Reducing risk factors – Lowers blood sugar, aids weight loss and reduces inflammation
1-2 tablespoons (15-30 mL) per day is suggested for improving these heart disease risk factors. The acetic acid is thought to be responsible for many of apple cider vinegar’s heart health benefits.
Other Potential Benefits
Here are a few other reasons people take apple cider vinegar daily and suggested dosages:
- Arthritis relief – 2 tablespoons (30 mL) diluted in water once or twice per day
- Skin health – Apply diluted ACV topically to skin once or twice daily
- Hair health – Add 1-2 tablespoons (15-30 mL) to shampoo or apply diluted to scalp
- Cancer prevention – 1-2 tablespoons (15-30 mL) per day for antioxidant benefits
More research is still needed, but these small daily doses may provide benefits with minimal risk. Always dilute in water to prevent side effects.
Choosing the Best Apple Cider Vinegar
Not all apple cider vinegars are created equal. Look for an organic, raw, unfiltered vinegar with the “mother” for the maximum health benefits. The mother contains the proteins, enzymes and probiotics responsible for many of its effects.
Bragg is a top brand commonly used and available at most grocery stores. Make sure to steer clear of any vinegars that have added flavors, sugars or preservatives.
Risks and Side Effects
Apple cider vinegar is safe for most people when used in moderation. However, there are some potential side effects to be aware of:
- Tooth enamel erosion – Can damage tooth enamel with long-term use, especially if undiluted
- Digestive issues – Can worsen acid reflux or ulcers for some individuals
- Throat irritation – Can cause burning throat if taken undiluted
- Low potassium – Long-term use may lower potassium levels
- Drug interactions – May interact with certain medications like diuretics or insulin
Diluting apple cider vinegar in water and avoiding it undiluted can help avoid most of these effects. Start with a low dose and increase slowly while watching for any negative reactions.
Also avoid applying apple cider vinegar undiluted directly to the skin, as it may cause burns or irritation.
The Bottom Line
The recommended daily dosage of apple cider vinegar ranges from 1 teaspoon to 2 tablespoons (5-30 mL) per day. Most research supports taking 1-2 tablespoons (15-30 mL) to get the most benefits.
To maximize the health effects, dilute the apple cider vinegar in water and drink before meals one to three times per day. Start with a low dose and gradually work up to assess your tolerance.
Be sure to use raw, unfiltered apple cider vinegar with the mother for the most benefits. Avoid exceeding the recommended amounts.
While apple cider vinegar is not a miracle cure, adding it to your regimen may support better health and wellbeing when combined with a balanced diet and active lifestyle. Just be patient, stick with it, and give it time to work.
