How Much Apple Cider Vinegar Should You Really Drink Daily? Experts Reveal the Safe Dosage and Health Benefits
Apple cider vinegar (ACV) is hailed as a natural remedy for everything from weight loss to blood sugar regulation—but how much should you really be drinking each day?
Recommended Daily Dosage of Apple Cider Vinegar
Research suggests that 1 tablespoon (15 milliliters) of apple cider vinegar, diluted in at least 8 ounces of water, is enough to support a variety of health benefits. Drinking more than this can lead to negative side effects, so moderation is key.
A 2016 study supports this amount, showing that even a single tablespoon can promote:
- Improved digestion – Thanks to its acetic acid content, ACV may help regulate your gut environment.
- Weight management – ACV can enhance feelings of fullness, helping reduce calorie intake.
- Blood sugar control – It may improve insulin sensitivity and support better glucose levels.
- Antimicrobial effects – ACV can help fight harmful bacteria in the body.
- Heart health – Some evidence suggests it may help lower cholesterol and triglyceride levels.
- Skin improvements – When used topically (and diluted), ACV may balance skin pH and combat acne.
- When Should You Drink Apple Cider Vinegar?
Experts often recommend drinking diluted ACV before or during meals to maximize its effects on digestion and blood sugar levels.
What’s the Maximum Safe Limit?
To avoid harmful side effects, do not exceed 2 tablespoons (30 milliliters) per day. Always dilute ACV—never drink it straight—as its high acidity can damage teeth and the digestive tract.
Easy Ways to Add Apple Cider Vinegar to Your Diet
Besides drinking it, you can also use ACV in your cooking:
- Marinades
- Salad dressings
- Pickling recipes
- Sauces and dips
Risks and Side Effects of Apple Cider Vinegar
While ACV can offer some health perks, it’s not for everyone. Excessive use may lead to:
- Tooth enamel erosion
- Throat irritation
- Stomach upset
- Worsening kidney issues in people with kidney conditions
Drug Interactions: Be Cautious!
Apple cider vinegar can interact dangerously with several medications:
- Insulin – May lower potassium to unsafe levels.
- Digoxin – Risk of increased side effects due to potassium depletion.
- Diuretics – Can combine with ACV to dangerously lower potassium.
- Antidiabetic drugs – Could cause blood sugar to drop too low when taken with ACV.
If you’re on any of these medications, avoid ACV without medical advice.
Should You Talk to a Doctor First?
Yes—always consult a healthcare provider before adding ACV or any supplement to your routine. Since ACV is not regulated by the FDA, it’s especially important to verify its safety for your personal health condition or medication regimen.
Final Thoughts
Apple cider vinegar can be a helpful supplement, especially for weight control, digestion, and blood sugar management, when taken correctly. Stick to one tablespoon diluted in water per day, and avoid exceeding two tablespoons. Don’t forget to get your doctor’s green light—especially if you’re on medications or have health issues.
