When Is the Best Time to Drink Apple Cider Vinegar?

 The best time to drink apple cider vinegar is in the morning or before meals to support digestion, promote satiety, and help manage blood sugar levels throughout the day.

Discover the optimal timing for apple cider vinegar consumption and learn how to incorporate this natural remedy into your daily routine.

What is apple cider vinegar?

Apple cider vinegar is a fermented liquid made from apple juice that undergoes a two-step process involving yeast and beneficial bacteria.

First, the sugars are converted into alcohol and then into acetic acid, which is the compound responsible for apple cider vinegar’s sharp flavor and functional properties.

“Raw, unfiltered varieties often contain the mother, a cloudy substance formed during the fermentation process that consists of proteins, enzymes, and healthy bacteria,” explains Dr. Berg. 

The presence of the mother is what distinguishes raw apple cider vinegar and may contribute to its role in supporting gut health and digestion.  

Consuming apple cider vinegar with the mother is popular in wellness routines due to its association with naturally occurring probiotic bacteria and various essential nutrients.

It also has antibacterial and antifungal properties, making it a versatile addition to culinary and household uses.

Apple cider vinegar is often used as a tangy addition to salad dressings, marinades, or sauces to enhance flavor. 

Moreover, when paired with consistent nutritious eating habits, regular apple cider vinegar consumption may assist in weight loss and blood sugar management.  

Watch the video below to discover the best time to take apple cider vinegar.

4 benefits of apple cider vinegar

Apple cider vinegar has gained popularity for its wide range of potential health benefits, from supporting digestion and blood sugar balance to aiding in weight management and enhancing overall wellness.

Here are four of the most notable benefits of apple cider vinegar.

1. Promotes gut health

Apple cider vinegar is made through fermentation, which encourages the growth of beneficial probiotic bacteria.

These probiotic microbes can promote a balanced gut microbiome, which is crucial for enhancing digestion and fostering a functional digestive system.

Maintaining a diverse microbial gut environment also supports the immune system and improves nutrient absorption.

2. Aids in weight management

Research published in BMJ Nutrition, Prevention & Health highlights that consuming apple cider vinegar may help improve body composition and certain metabolic markers in overweight or obese subjects.¹ 

When used as part of a healthy lifestyle, apple cider vinegar appears to offer these benefits with minimal to no reported side effects.

3. Supports balanced blood sugar levels

Apple cider vinegar has a low glycemic index (GI) of 5, meaning it doesn’t cause a sharp spike in blood sugar levels. This makes it suitable for individuals with diabetes or those following a low-glycemic diet.

Furthermore, a study published in Frontiers in Clinical Diabetes and Healthcare found that daily consumption of apple cider vinegar “may have beneficial effects in controlling blood glucose indices and lipid profiles in patients with type 2 diabetes.”²

4. Strengthens immune defenses 

Raw, unfiltered apple cider vinegar includes beneficial bacteria that can contribute to a healthy gut microbiome, critical for robust and balanced immune responses. 

Additionally, raw apple cider vinegar contains polyphenols, which are plant-based antioxidants that may help reduce oxidative stress in the body.

Antioxidants in apple cider vinegar help protect cells from oxidative damage and play a role in supporting a healthy immune system.

The best time to drink apple cider vinegar 

Many people take apple cider vinegar on an empty stomach in the morning to support digestion and help set a balanced tone for the day.

For those following intermittent fasting (IF) or one meal a day (OMAD), consuming diluted apple cider vinegar during the fasting window is an excellent strategy to manage hunger and support metabolic balance without breaking the fast.

When paired with an effective weight-loss diet such as Healthy Keto®, apple cider vinegar may also enhance fat-burning, improve insulin sensitivity, and help reduce cravings, making it a valuable tool for metabolic health and weight management.

Due to its sharp, acidic flavor, many people prefer to dilute apple cider vinegar with fresh lemon juice and water to make it more palatable.

To enhance stomach acidity and support digestive functions, it’s recommended to drink diluted apple cider vinegar 15 to 30 minutes before a meal. This may help improve nutrient absorption and reduce symptoms like bloating or indigestion.

Who should avoid apple cider vinegar

Certain individuals may need to avoid or limit their intake of highly acidic foods, including apple cider vinegar, due to specific health conditions or risks. 

These include individuals with acid reflux, ulcers, and sensitive digestive systems. Those with low potassium levels, chronic kidney conditions, or esophageal sensitivity should also be cautious about apple cider vinegar use. 

Furthermore, people taking diabetes medications to lower blood sugar should consult their healthcare provider before incorporating apple cider into their routine to minimize the risk of dangerously low blood sugar levels. 

Tips for drinking apple cider vinegar

It’s essential to always dilute apple cider vinegar before consuming it, as drinking it straight can damage tooth enamel and irritate the throat or stomach. 

Mixing 1 to 2 tablespoons of apple cider vinegar with at least one cup of water is recommended to make it safer and more palatable.

To further protect your teeth, consider drinking it through a straw to minimize contact with your enamel and rinse your mouth with water after taking an apple cider vinegar drink. 

You can improve the acidic flavor by adding natural mix-ins, such as Manuka honey, fresh lemon juice, or cinnamon. However, avoid adding sugar or artificial sweeteners, as they can counteract the profound health benefits of apple cider vinegar.

Apple cider vinegar drink recipes

If you’re looking to incorporate apple cider vinegar into your diet, one of the easiest ways to do so is by making a refreshing drink.

Here are four easy-to-make recipes that taste amazing and offer potential health advantages.

Apple cider vinegar and cranberry juice

This Apple Cider Vinegar and Cranberry Juice blend is perfect for those who want a burst of fruity flavor.

The cranberry juice’s tartness helps balance out the high acidity of the apple cider vinegar, creating a mouthwatering beverage. 

To prepare this refreshing drink, combine two ounces of unsweetened cranberry juice with one teaspoon of unfiltered apple cider vinegar, one teaspoon of freshly squeezed lemon or lime juice, and six ounces of filtered water.

Garnish with a few slices of lemon or lime, then enjoy chilled over ice for a tasty treat.

Apple cider vinegar and green tea

For a more energizing option, add apple cider vinegar to green tea.

Brew one cup of green tea and let it cool slightly. Then, mix one teaspoon of apple cider vinegar with a splash of fresh lemon juice, add the blend to your green tea, and stir well.

This drink combines the potent antioxidants of tea with the tangy kick of vinegar, creating a balanced and revitalizing beverage.

Apple cider vinegar and ginger sparkler

This sparkling drink offers a crisp and spicy twist. In a glass, mix one tablespoon of apple cider vinegar, one teaspoon of freshly grated ginger, and eight ounces of sparkling water.

To enhance the flavor, add a few mint leaves and a squeeze of fresh lime and serve over ice for a refreshing summer drink.

Apple cider vinegar and honey tonic

This warm tonic is perfect for colder days. To prepare, combine one tablespoon of apple cider vinegar, one teaspoon of Manuka honey, and a dash of cinnamon in a cup of hot water. 

Sip on this comforting drink to soothe your throat and boost your immune system.   

FAQ

Sources 

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC11221284/ ?
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC10679383/ ?