This Daily Drink Might Be Doing More for Your Health Than You Think

This Daily Drink Might Be Doing More for Your Health Than You Think

Apple cider vinegar has been used in cooking and natural remedies for thousands of years. Many people believe it supports weight loss, improves blood sugar control, eases indigestion, and may even lower the risk of heart disease and cancer. With so many possible benefits, figuring out how much to drink each day can be confusing. This guide explains how much apple cider vinegar you should take for different goals and how to avoid any unwanted side effects.

1. Apple cider vinegar has the ability to regulate blood sugar levels

Apple cider vinegar is often recommended to help manage blood sugar, especially for people with diabetes who experience insulin resistance.
When taken before a high-carb meal, vinegar slows the rate at which the stomach empties and helps prevent a sharp rise in blood sugar. It also improves how sensitive your cells are to insulin, allowing more glucose to move from your blood into your cells.
The surprising part is that you only need a small amount to see these effects. Four teaspoons (20 ml) of apple cider vinegar before a meal have been shown to significantly lower blood sugar after eating. It should be diluted with about 60–80 ml of water and taken right before a high-carb meal.
It doesn’t have the same impact when taken before low-carb or high-fiber meals. But when paired with high-carb foods, 20 ml of diluted vinegar before eating can help keep blood sugar spikes under control.

2. Apple cider vinegar is effective for Polycystic Ovary Syndrome (PCOS)

PCOS is a hormonal condition that involves irregular menstrual cycles, higher androgen levels, ovarian cysts, and insulin resistance.
In a small three-month study, women with PCOS who drank one tablespoon (15 ml) of apple cider vinegar mixed with 100–150 ml of water right after dinner saw improvements in hormone levels and more regular menstrual cycles.
Although larger studies are needed, one tablespoon (15 ml) per day appears to be a helpful dose for easing PCOS symptoms. Regularly drinking this mixture after dinner may offer benefits.

3. Apple cider vinegar helps increase weight loss effectiveness

Apple cider vinegar may support weight loss by helping you feel fuller and naturally reducing how much you eat during the day.
In one study, people who took one or two tablespoons (15 or 30 ml) daily for three months lost an average of 1.2–1.7 kg (2.6–3.7 pounds). Another study showed that two tablespoons a day helped participants lose nearly twice as much weight over three months compared to those who didn’t use apple cider vinegar.
You can mix it with water and drink it before meals or use it in salad dressings.
Apple cider vinegar works best when paired with healthy diet and lifestyle habits. Drinking 15–30 ml daily for several months may help boost weight loss results.

4. Apple cider vinegar helps improve digestion

Many people take apple cider vinegar before a protein-heavy meal to support digestion. The idea is that it increases stomach acidity and helps your body produce more pepsin, an enzyme that breaks down protein.
While there are no studies specifically proving that vinegar helps with digestion, other acidic supplements like betaine HCL are known to increase stomach acid. Apple cider vinegar may work similarly, but more research is needed.
Some people drink one to two tablespoons (15–30 ml) in a glass of water before meals for digestion, but there is currently no evidence confirming this dose or its effectiveness.

5. Apple cider vinegar helps improve overall health

Apple cider vinegar is also used for general wellness, including heart protection, reduced cancer risk, and fighting infections. However, scientific evidence in humans is extremely limited.
Animal and lab studies suggest that apple cider vinegar may lower the risk of heart disease, slow cancer growth, and reduce bacteria, but no high-quality human research confirms these effects.
Some studies show that people who eat salads with vinegar-based dressings tend to have a lower risk of heart disease and less belly fat, but these results may be influenced by other lifestyle habits.
Because there’s no strong human evidence, no specific dosage can be recommended for these general health claims.

6. Effective methods to avoid the side effects of apple cider vinegar

Apple cider vinegar is considered safe for most people, but its acidity can cause problems if you’re not careful. Avoid mixing it with anything that neutralizes the acid, since that would reduce its benefits.
Regular use may wear down tooth enamel, so drinking it through a straw and rinsing your mouth afterward can help.
Very large amounts (8 ounces or 237 ml) consumed daily for years may be dangerous and have been linked to low potassium levels and osteoporosis.
If you experience nausea, burping, or acid reflux after drinking apple cider vinegar, stop using it and talk to your doctor. Small amounts are usually safe, but too much can harm your teeth or upset your stomach.

Conclusion
Apple cider vinegar may help regulate blood sugar, improve PCOS symptoms, and support weight loss. A common daily dose is 1–2 tablespoons (15–30 ml) diluted in water and taken before or after meals.
There is no solid research showing that it improves digestion or prevents heart disease, cancer, or infections. While generally safe in moderation, apple cider vinegar hasn’t been studied extensively.
More research may reveal new benefits and help determine the most effective dosages in the future.