Dante Carrillo
Apple cider vinegar has been used as a health tonic for thousands of years, and recently, it has been touted as a weight-loss aid. While there is some evidence to support this claim, the research is limited and more large-scale, long-term clinical studies are needed. The recommended dosage for weight loss is 1 to 2 tablespoons (15 to 30 milliliters) of apple cider vinegar diluted in water per day, preferably before meals. It can also be used in cooking, such as in salad dressings, pickles, or marinades. However, it is important to note that consuming too much can have side effects, such as tooth enamel erosion and digestion issues.
How to follow the apple cider vinegar diet
| Characteristics | Values |
|---|---|
| Dosage | 1-2 tbsp (15-30ml) per day |
| Method | Mix with water and drink, or use in cooking (e.g. salad dressings, marinades, sauces, stews, pickles) |
| Timing | Best taken before meals, can be taken throughout the day |
| Restrictions | Avoid undiluted vinegar, can cause tooth enamel erosion and heartburn |
| Effectiveness | Some studies suggest it may aid weight loss and provide health benefits, but more research is needed |
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What You'll Learn
How much apple cider vinegar to consume
The amount of apple cider vinegar consumed daily can vary depending on the intended purpose. For weight loss, the general recommendation is to take 1–2 tablespoons (15–30 millilitres) of apple cider vinegar per day, mixed with water. This can be divided into 2 to 3 doses throughout the day, preferably before meals.
It is important to note that consuming apple cider vinegar undiluted may burn the inside of your mouth and oesophagus. It is best to start with a smaller amount, such as 1 teaspoon (5 millilitres) diluted in water, to assess your tolerance.
For managing symptoms of PCOS, drinking 1 tablespoon (15 millilitres) of apple cider vinegar with about 7 ounces (100 millilitres) of water after dinner is suggested.
Additionally, some people use apple cider vinegar as a natural remedy for various purposes, such as fighting germs, preventing heartburn, lowering blood sugar, and aiding digestion. However, there is limited research supporting these claims, and dosage recommendations may vary depending on the specific health goal.
While apple cider vinegar is generally recognised as safe, consuming large amounts over long periods can lead to side effects such as tooth enamel erosion, stomach upset, and potential drug interactions. It is always advisable to consult a healthcare professional before incorporating new substances into your diet, especially if you are taking medications or have specific health concerns.
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When to consume it
There is limited research on the best time to consume apple cider vinegar. However, there are a few guidelines that can help determine when to include it in your diet.
Firstly, it is recommended to consume apple cider vinegar before or with meals. This is because it can aid digestion by increasing the acidity of your stomach, which helps create pepsin, the enzyme that breaks down protein. Additionally, when taken before a high-carb meal, apple cider vinegar can slow stomach emptying, preventing large spikes in blood sugar levels. This is especially beneficial for individuals with insulin resistance or prediabetes. For this reason, drinking diluted apple cider vinegar directly before meals is a popular choice among followers of the ACV diet.
It is worth noting that the timing of consumption may depend on your specific goals. For example, some people drink it before or after meals, or even before bed. If you are prone to heartburn, it is advised to avoid taking apple cider vinegar within an hour of bedtime, as lying down can cause stomach fluids to back up into your throat, resulting in heartburn.
When introducing apple cider vinegar to your diet, it is recommended to start with a lower amount, such as one teaspoon (5ml), diluted in water, to assess your tolerance. The standard dosage for weight loss is 1-2 tablespoons (15-30ml) per day, which can be spread out over 24 hours in 2-3 doses.
While there is no restriction on what you eat while following the ACV diet, it is important to note that apple cider vinegar is most effective for weight loss when combined with other diet and lifestyle changes.
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What to consume it with
Apple cider vinegar can be consumed in a variety of ways. The most common method is to mix 1-2 tablespoons (15-30ml) of apple cider vinegar with water and drink it throughout the day. It is recommended to spread the intake into 2-3 doses and drink it before meals. It is important to note that undiluted vinegar may damage the tooth enamel and burn the inside of the mouth and oesophagus. Therefore, it is always recommended to mix it with water or other liquids.
Apple cider vinegar can also be used in cooking. It can be added to salad dressings, sauces, stews, marinades, chutneys, and pickles. It can be used to liven up the flavour of these dishes while providing its potential health benefits.
For those who find the taste of apple cider vinegar too bitter, it can be mixed with honey to make it easier to consume. However, it is important to note that honey is high in sugar, so caution should be exercised, especially if one is monitoring their blood sugar levels.
Additionally, apple cider vinegar is available in the form of pills, tablets, powders, or gummies. It is always recommended to consult a doctor or follow the package instructions for proper dosage when consuming it in these forms.
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Potential health benefits
Apple cider vinegar (ACV) has been used as a health tonic for centuries, and while there is some evidence of its health benefits, it is important to note that most studies have been small and short-term, and more research is needed to confirm its effectiveness.
One of the potential health benefits of ACV is weight loss. Studies in obese rats and mice suggest that the acetic acid in ACV can prevent fat deposition and improve metabolism. A 2018 clinical trial involving 39 participants on restricted-calorie diets found that those who consumed about 2 tablespoons (30 millilitres) of ACV daily over 12 weeks lost significantly more weight and body fat than those who did not. Another study in 2009 involved 175 people consuming a drink containing vinegar each day. A more recent study in March 2024, which trialled daily ACV doses on 120 overweight or obese people, found that taking three daily doses over a period of 4 to 12 weeks resulted in significant weight loss, reduced body mass index, and improved waist and hip circumferences. However, it is important to note that the scientific evidence for vinegar consumption as a reliable, long-term means of losing weight is not compelling, and there is only limited proof that it works.
In addition to weight loss, ACV may also offer other potential health benefits, such as helping to manage blood sugar levels and insulin levels, especially after a carbohydrate-based meal. The March 2024 study mentioned earlier also found improvements in blood glucose, triglyceride, and cholesterol levels. ACV contains modest amounts of probiotics, bacteria-killing acetic acid, and antioxidants, which may contribute to its health benefits.
Some people also use ACV as a hair rinse to ease dandruff or remove product buildup. While there is no proof that it works for these purposes, ACV contains compounds that fight bacteria and fungi, which could promote hair health. ACV may also help reduce the effects of hard water, which can leave mineral buildup in hair.
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Potential side effects
While the apple cider vinegar diet may offer potential health benefits, it is important to be aware of its possible side effects.
Firstly, consuming apple cider vinegar in large doses may be harmful and dangerous. It is recommended to limit intake to 1-2 tablespoons (15-30ml) per day, diluted in water. Undiluted vinegar may burn the inside of your mouth and oesophagus. Taking more than the recommended amount may also lead to negative side effects such as drug interactions or the erosion of tooth enamel.
Secondly, apple cider vinegar may cause slowed digestion or delayed stomach emptying. This could slow the absorption of nutrients into the bloodstream. In people with gastroparesis, where the nerves in the stomach do not work properly, consuming apple cider vinegar may worsen symptoms such as heartburn, bloating, and nausea.
Additionally, large amounts of apple cider vinegar may decrease potassium levels in the body, which can increase the side effects of certain medications like digoxin. It may also lower blood sugar levels, so caution should be exercised when taking it with diabetes medications to avoid blood sugar dropping too low.
It is always recommended to consult a healthcare professional before starting any new diet or supplement regimen to ensure safety and avoid potential negative interactions with medications or other health conditions.
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Frequently asked questions
The recommended dosage of apple cider vinegar is 1 to 2 tablespoons (15 to 30 milliliters) per day. It is best to spread this into 2 to 3 doses throughout the day, preferably before meals.
Apple cider vinegar should be consumed diluted with water or as part of vinaigrette salad dressing. It can also be used in cooking, such as in sauces, stews, pickles, and marinades.
Yes, consuming undiluted vinegar may burn the inside of the mouth and esophagus, damage tooth enamel, and cause nausea. It can also cause or worsen low potassium levels, especially for those taking medications that lower potassium.
While there is limited research, some studies suggest that apple cider vinegar may aid weight loss, lower blood sugar and cholesterol levels, and help manage insulin levels. However, most of these studies have been small and short-term, and more research is needed.
There is no conclusive evidence on the best time of day to consume apple cider vinegar. However, it is recommended to avoid taking it within an hour of bedtime if you are prone to heartburn.
