Apple cider vinegar (ACV) has become a popular health tonic due to its many purported benefits. Among these is the belief that ACV can help cleanse and detox the liver. But how much ACV should you drink to achieve this effect? Here is a detailed look at the evidence behind using ACV for liver health.
How Does Apple Cider Vinegar Support Liver Function?
The liver performs over 500 vital functions in the body. These include filtering toxins from the blood, metabolizing nutrients, producing bile to digest fats, and synthesizing important proteins. Given its heavy workload, it’s important to support healthy liver function.
ACV contains acetic acid, which is a short-chain fatty acid formed from fermentation. Some research suggests acetic acid and other vinegars may:
- Improve liver metabolism and fat burning
- Decrease oxidative stress and inflammation
- Support detoxification by binding to toxins
One animal study found that acetic acid protected liver cells from alcohol-induced damage. Other research shows apple cider vinegar may lower liver enzymes, suggesting a protective effect.
How Much Apple Cider Vinegar Should You Drink?
There is no official recommended dosage for ACV. However, general guidelines say:
- 1-2 tablespoons (15-30 mL) mixed with water per day is safe for most people
- Start with small doses like 1 teaspoon and work up to higher amounts
- Dilute with water to prevent erosion of tooth enamel
- Drink through a straw to minimize contact with teeth
- Rinse mouth after drinking the vinegar mixture
It’s best to drink ACV before meals. Some protocols suggest taking it first thing in the morning and/or right before bed. Drink apple cider vinegar diluted with water rather than consuming it straight.
Tips for Drinking Apple Cider Vinegar
Here are some simple ways to incorporate ACV into your routine:
- Add 1-2 tbsp to a glass of warm or cold water
- Mix with green tea or herbal tea
- Blend into a smoothie
- Use as part of a salad dressing with olive oil
- Add to bone broth for an extra health boost
You can sweeten the drink with a bit of raw honey or lemon juice to make it more palatable. Make sure to drink the mixture through a straw to protect your teeth.
Apple Cider Vinegar Detox Drink Recipes
Check out these delicious ACV drink recipes that can support liver detoxification:
ACV Morning Detox Drink
- 2 tbsp apple cider vinegar
- 1 tbsp lemon juice
- 1 tsp cinnamon
- 1 tsp raw honey
- 10-12 oz warm water
Mix all ingredients together in warm water. Drink first thing in the morning on an empty stomach.
Apple Cider Vinegar and Green Tea Detoxification Drink
- 1 cup brewed green tea
- 1-2 tbsp apple cider vinegar
- Fresh mint leaves
- 1 tsp raw honey (optional)
Brew a cup of green tea and let cool slightly. Stir in ACV and add mint leaves and honey if desired. The antioxidants in green tea complement the cleansing effects of ACV.
Post-Workout ACV Drink
- 1 tbsp apple cider vinegar
- 1 scoop collagen peptides
- 1 cup coconut water
- Dash of cinnamon
Mix collagen peptides with coconut water then stir in ACV and cinnamon. Drink after a workout to rehydrate, refuel and support detoxification.
When to Avoid Apple Cider Vinegar
While generally safe, ACV may not be appropriate for everyone in certain situations:
- Gastroesophageal reflux disease (GERD) – can worsen symptoms
- Digestive ulcers – may aggravate ulcers in the stomach and small intestines
- Low potassium levels
- Medications – interact with diuretics, insulin, laxatives, heart and diabetes drugs
- Erosion of tooth enamel
People on diabetes medication should consult their doctor before use due to the risk of low blood sugar. Those with digestive ulcers or GERD may also want to avoid ACV.
Side Effects of Drinking Apple Cider Vinegar
When consumed in moderation, most people can tolerate ACV well. However, too much can cause some side effects such as:
- Tooth enamel erosion due to the acidity
- Throat irritation
- Digestive upset – nausea, diarrhea
- Low potassium levels
- Drug interactions
- Allergic reaction in sensitive individuals
Drinking undiluted apple cider vinegar or in excessive amounts is more likely to cause side effects. Always dilute with water and start with small amounts.
Should You Drink Apple Cider Vinegar Every Day?
There are pros and cons to drinking ACV every day or long term:
Potential Benefits
- May improve cholesterol and triglyceride levels
- Can support healthy blood sugar control
- Contains antioxidants that fight oxidative damage
- May boost metabolism and fat burning
- Promotes a healthy gut microbiome
Drawbacks and Precautions
- Can wear away tooth enamel over time
- May trigger reflux or worsen ulcers if overused
- The acidity can irritate tissues with prolonged use
- Not enough evidence on long term use for liver health specifically
Most experts recommend taking breaks from ACV for several days a week, and getting your doctor’s opinion for daily use if you have an underlying medical condition.
The Bottom Line
Here is a summary of how much apple cider vinegar you should drink for liver detox and health:
- 1-2 tablespoons (15-30mL) diluted in water per day is a common dosage
- Start with small amounts like 1 teaspoon and gradually increase
- Drink before meals, upon waking and/or at bedtime
- Mix with green tea, lemon water, smoothies, salad dressings or broths
- Avoid drinking undiluted shots of ACV
- Rinse mouth after drinking to protect tooth enamel
- Take breaks from daily use to limit acidity effects
While ACV may help support liver health and function, be sure to check with your doctor before using as a detox aid, especially if you have any medical conditions or take medications. Additionally, maintain good liver health through diet, exercise, stress management, and limiting alcohol intake.
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Frequently Asked Questions
Why do people drink apple cider vinegar?
The main reasons people drink ACV are for health benefits like lower blood sugar, weight loss, improved cholesterol, and detoxification. ACV is also a probiotic that contains healthy bacteria to boost gut health. Some people simply enjoy the tangy, tart flavor.
What kind of apple cider vinegar is best?
Look for raw, unfiltered apple cider vinegar that contains the “mother.” This sediment contains beneficial probiotics. Bragg is a top brand among health-conscious consumers.
Does apple cider vinegar really detox your liver?
Some research shows ACV may improve liver health by reducing oxidation, inflammation, and fatty deposits in liver cells. More studies are needed, but ACV shows promise for supporting detoxification by protecting liver cells and improving metabolism.
How long should you take a break from drinking ACV?
There are no definitive guidelines, but most experts suggest taking a break from apple cider vinegar for 1-2 weeks after every 2-4 weeks of use. This helps prevent side effects and restore mineral balance.
Can apple cider vinegar hurt your kidneys?
In normal amounts, ACV is not harmful to kidneys in healthy people. However, large doses may impact potassium levels and affect kidney function. People with chronic kidney disease should avoid taking supplements without medical advice.
Is it OK to drink apple cider vinegar at night?
It’s fine to drink diluted ACV before bed. Some people believe it provides digestive and blood sugar benefits overnight. However, avoid consuming right before sleep as the acidity can contribute to reflux when lying down.
The Bottom Line
Apple cider vinegar is a traditional remedy used for a variety of health benefits. Research suggests the acetic acid in ACV can potentially aid liver function and detoxification. While more studies are needed, drinking 1-2 tablespoons diluted in water 1-2 times per day appears to be safe and may support a liver cleanse along with a healthy lifestyle.