Apple cider vinegar has become a popular health supplement due to its many purported benefits. Among these are better digestion, lower blood sugar levels, weight loss support and improved heart health (1).
With all of its health-boosting properties, many people are interested in knowing the best time of day to take apple cider vinegar. Taking it at optimal times allows your body to fully utilize the beneficial compounds.
Some research provides insight into understanding the ideal timing for apple cider vinegar consumption. However, evidence is still limited, so recommendations are largely based on anecdotal advice.
This article reviews when may be best to drink apple cider vinegar. It also provides tips on how to incorporate ACV into your routine and which types are likely most effective.
When is the Best Time to Drink Apple Cider Vinegar?
Here is an overview of the most popular times of day and advice on when to drink apple cider vinegar:
Morning
Drinking apple cider vinegar first thing in the morning is one of the most highly recommended times.
Proponents suggest having a diluted shot of ACV before eating breakfast. This is believed to jumpstart digestion and metabolism for the day. The acetic acid may also help control appetite and food intake at later meals (2).
Some other potential benefits of morning dosage include:
– Suppresses blood sugar spikes from breakfast carbs
– Provides satiety and reduces calorie intake later on
– Boosts energy and increases alertness for the day
– Stimulates bowel motility and aids elimination
Drinking ACV before bed is not advised, as the acidity could cause reflux symptoms or interact with medications if taken too close to sleep.
Before Meals
Taking apple cider vinegar 15–20 minutes before each meal is another great strategy.
The acetic acid in ACV may help control blood sugar spikes that can occur after carb-heavy meals (3).
Having some vinegar diluted in water before eating can promote feelings of fullness as well. This may reduce calorie intake and prevent overeating (4).
Other possible upsides of pre-meal consumption include:
– Improves digestion and nutrient absorption from food
– Slows rate of stomach emptying after meals
– Lowers post-meal blood sugar and insulin levels
– Helps manage diabetes and metabolic syndrome
With Medications
It’s best to separate your apple cider vinegar dose from any oral medications or supplements you take.
Take ACV drinks at least 1 hour before or after other meds for proper absorption. The acetic acid can interact with certain drugs and alter their effects.
Vinegar may also bind with minerals like potassium, zinc and calcium. This could potentially make them less bioavailable if taken together (5).
Be sure to check with your doctor about possible interactions with ACV if you take prescription medications or supplements.
Tips for Taking Apple Cider Vinegar
To maximize benefits, here are some useful tips for taking ACV:
– Always dilute with water. Undiluted vinegar could harm tooth enamel and your esophagus.
– Start with 1 tsp (5mL) vinegar diluted in 8 oz (240mL) of water and gradually increase dose.
– Use raw, unpasteurized apple cider vinegar when possible for the most enzymes and nutrients.
– Drink through a straw to minimize contact with your teeth. Rinse mouth after.
– Avoid taking ACV for prolonged periods without consulting your healthcare provider.
– Monitor for symptoms like nausea, acid reflux, diarrhea or headache and reduce dose if needed.
– Take ACV at least 1 hour before or after taking medications or supplements.
– Consider pairing with cinnamon, lemon juice, parsley or ginger to improve the flavor.
Should You Take Apple Cider Vinegar Pills?
Apple cider vinegar pills and capsules have also grown in popularity. These provide concentrated acetic acid without the sour taste.
However, whole vinegar that includes the “mother” is believed to have the best health effects. The mother contains strands of proteins, enzymes and probiotics that pills lack.
Vinegar-based liquids also may be better for controlling blood sugar response compared to pills. Whole vinegar likely influences digestion in ways that concentrated acetic acid alone cannot (6).
Overall, it’s recommended to use diluted raw vinegar whenever possible. But pills still appear somewhat effective if the taste of liquid ACV is unpalatable.
Potential Side Effects and Precautions
While apple cider vinegar is linked to many benefits, there are some downsides to consider:
– Tooth enamel erosion due to acidity
– throat burn if taken undiluted
– Drug interactions
– Low potassium levels
– Digestive issues like nausea
Apple cider vinegar is very acidic, with a pH around 2-3. Undiluted vinegar may irritate and damage tooth enamel over time. It’s crucial to always dilute ACV drinks and rinse your mouth afterward (7).
The acetic acid can also irritate the throat when consumed “straight”. Dilute vinegar appropriately and drink through a straw to avoid throat issues.
ACV can also lower potassium levels, which is dangerous for those already hypokalemic. Take with caution if you have low potassium.
Start with a low dose diluted in water to assess tolerance. Increase the vinegar concentration slowly and avoid taking it for prolonged periods to prevent side effects.
Consult your doctor before using ACV if you take medications or have chronic health conditions. Stop use if you experience negative symptoms.
The Bottom Line
Here is a quick summary of when to drink apple cider vinegar:
– First thing in the morning and/or before meals are likely the best times. This maximizes digestion and blood sugar control.
– Avoid taking ACV right before bedtime or too close to medications or supplements.
– Always dilute with water and start with small doses to minimize side effects.
– Drink through a straw and rinse your mouth after to protect tooth enamel.
– Choose raw, unfiltered apple cider vinegar when possible for the most health benefits.
– Monitor for negative symptoms and don’t take ACV continually long-term without medical supervision.
Incorporating a diluted shot once or twice per day can be easy and convenient. Pay attention to your body’s response and adjust dosage and timing as needed.
Aim to consume ACV at times that optimize appetite control, digestion and stable energy levels throughout your day.
Frequently Asked Questions
Is it bad to drink apple cider vinegar at night?
It’s generally recommended to avoid drinking apple cider vinegar at night or right before bed. The high acidity could contribute to acid reflux symptoms when lying down. It may also interact with prescription medications if taken too close to sleep.
When should you drink apple cider vinegar for weight loss?
The best times to drink apple cider vinegar for weight loss are in the morning and 15-20 minutes before meals. Morning doses may boost metabolism, while pre-meal doses can promote satiety and reduce calorie intake. Both strategies support weight management.
Is apple cider vinegar safe to take daily?
Daily apple cider vinegar is generally safe for most healthy adults. However, start with small doses diluted in water. Gradually increase up to 1-2 tablespoons (15-30mL) per day. Avoid prolonged use without medical supervision. Discontinue if you experience negative side effects.
Should you take apple cider vinegar before or after eating?
Most evidence suggests taking apple cider vinegar 15-30 minutes before meals is ideal. This timing allows the acetic acid to work prior to food intake, which optimizes digestion and blood sugar control after eating.
When should you drink apple cider vinegar for diabetes?
For diabetes, the best times to take apple cider vinegar are in the morning and around 15-20 minutes before your main meals. This helps moderate blood sugar spikes that occur after carb-heavy meals and may improve insulin sensitivity. Consult your doctor before using ACV.
The Bottom Line
Drinking diluted apple cider vinegar at the start of the day, before meals or with medications and supplements is likely optimal. This maximizes digestion, appetite control, stable energy and overall health benefits. Pay attention to timing that works best for your body. Start slowly and avoid excessive long-term use to prevent side effects.