22 Mar Apple Cider Vinegar: What it’s All About and How Much to Take

It’s National Nutrition Month!

This week, we’re talking about apple cider vinegar. (And to spare you having to see “apple cider vinegar” repeated all over this page, we’re abbreviating it to ACV.)

You may have heard about its purported amazingness before—we’ve sung its praises here in the PHMP Knowledgebase before—but how much should you take? And since ACV comes in many different forms, like gummies and liquids and pills, which one is right for you?

Many claim ACV has health benefits, including:

• weight loss
• improved blood sugar levels
• relief from indigestion
• and a decreased risk of heart disease and cancer

With its many potential uses, it can be difficult to know how much ACV to take each day. So we’re explore how much to take, what its myriad of health benefits are, and the best ways to avoid possible side effects.

Liquid vs. pills vs. gummies

For many, the easiest way to take ACV is to drink it. The liquid form is available pretty much everywhere and only needs to be mixed with a few ounces of water to have its full effect.

However, let’s face it: vinegar is vinegar, and vinegar isn’t really all that tasty. And it’s not super-great for your tooth enamel, either.

So why not try to pill format? Most ACV pills you’ll find are of the recommended dosage and do not contain other unnecessary additives. However, some ACV pills are clogged with useless junk, and should be avoided.

Speaking of useless junk, ACV gummies are more often than not lacking in the recommended dosage and jam-packed with sugars and other stuff you simply don’t want. Yes, ACV in gummy form is likely to taste better, but you have to ask yourself why. The answer to that is the reason you ought to avoid ACV in gummy form.

For Blood Sugar Management

ACV is often recommended as a natural way to control blood sugar levels, especially for people with insulin resistance.

When taken before a high-carb meal, vinegar slows the rate of stomach emptying and prevents large blood sugar spikes.

It also improves insulin sensitivity, which helps your body move more glucose out of the bloodstream and into your cells, thus lowering blood sugar levels. Only a small amount of ACV is needed to have these effects.

Four teaspoons of ACV before meals have been shown to significantly reduce blood sugar levels after eating.

It should be mixed with a few ounces of water and consumed right before a high-carb meal.

While ACV can reduce blood sugar levels after eating, it’s important to note that it does not significantly lower blood sugar when taken before a low-carb or high-fiber meal.

For Weight Loss

Vinegar may help people lose weight by increasing feelings of fullness and reducing the amount of food eaten throughout the day.

In one study, one or two tablespoons of ACV daily for three months helped overweight adults lose an average of 2.6 and 3.7 pounds, respectively.

Two tablespoons each day have also been found to help dieters lose nearly twice as much weight in three months compared to people who didn’t consume ACV.

To increase its edibility, you can stir ACV into a glass of water and drink it before meals or mix it with oil to make a salad dressing.

As with all things weight-loss adjacent, ACV is more likely melt waistlines when combined with other diet and lifestyle changes.

Drinking 1–2 tablespoons of ACV each day for several months may increase weight loss in people who are overweight.

For Improved Digestion

Many people take ACV before protein-heavy meals to improve digestion. The theory is that ACV increases the acidity of your stomach, which helps your body create more pepsin, the enzyme that breaks down protein.

While there is no research to support the use of ACV for digestion, other acidic supplements, such as betaine HCL, can significantly increase the acidity of the stomach. Again, more research is needed to provide a direct correlation between ACV and the digestive benefits of other acidic foods.

Some claim drinking one to two tablespoons of ACV before meals can aid digestion. However, there is currently no research to support this practice.

Best Practices to Avoid Side Effects

ACV is relatively safe to consume but can cause side effects in some people.

Since ACV’s acidity is responsible for many of its health benefits, be sure not to mix it with anything that could neutralize the acid and reduce its positive effects.

Keep in mind that vinegar’s acidity may also damage tooth enamel with regular use. Drinking through a straw and rinsing your mouth with water afterward can help prevent this.

While drinking ACV is associated with health benefits, consuming large amounts (8 ounces) every day for many years can be dangerous and has been linked to low blood potassium levels and osteoporosis. Exercise restraint!

If you experience uncomfortable side effects after taking ACV, such as nausea or persistent heartburn, stop taking it and discuss these symptoms with your doctor.

ACV is relatively safe in small quantities but may erode tooth enamel or cause stomach upset in some people.

Summing it up…

• Ingest ACV in liquid or pill form
• A typical dose is 1–2 tablespoons mixed with water and taken before or after meals
• Consume in moderation!