What is apple cider vinegar?
Apple cider vinegar (ACV) is vinegar made by fermenting apple juice twice.
Its key compound is acetic acid (what gives vinegar its sour taste). Properly made ACV also contains the "mother" (the cloudy strands that settle at the bottom). The mother contains probiotics, yeast, enzymes and fiber.
Apple cider vinegar benefits: how it may help
- After-meal blood sugar: Acetic acid slows the enzyme that breaks down carbs (amylase) and makes food leave your stomach more slowly. So blood sugar rises gradually instead of spiking all at once.
- Feeling full: It supports the release of GLP-1 (a hormone that signals fullness and helps regulate blood sugar), so you feel full longer.
- Fat metabolism: It turns on AMPK (your body's "energy-saving switch"), which helps insulin work better and supports fat burning.
- Digestion: Its acidity may help people with low stomach acid who often get indigestion after eating meat (hypochlorhydria).
- Gut health: The probiotics, yeast and fiber in the mother may support your digestive tract.
Here's what research shows
| Study | Results |
|---|---|
| 175 adults, 12 weeks, vinegar (750 or 1,500 mg acetic acid) | Waist size, weight and BMI went down |
| 73 people with type 2 diabetes, 8 weeks, 30 mL ACV a day | About 2.3 kg (about 5 lb) of weight loss; fasting blood sugar, HbA1c (average blood sugar over 2–3 months) and LDL cholesterol went down, and HDL went up |
Who it's for / who should be careful
Good for you if
- □ You don't have diabetes but want to get ahead of your blood sugar
- □ You get sleepy and hungry again soon after eating rice, bread or pasta
- □ You're managing your weight with intermittent fasting or exercise
- □ You often get indigestion after eating meat, and food sits heavily
Be careful if
- You have gastritis or a stomach ulcer, or take stomach medication: The acid can cause heartburn and stomach pain.
- You have kidney or liver disease: There isn't enough data yet. Talk to your doctor first.
- You take diabetes medication: It works to lower blood sugar, so tell your doctor before you start.
How to take apple cider vinegar and how much
Bottom line: mix it in water and take it with or right after a carb-heavy meal. 10 mL up to 30 mL.
- Start with 10 mL (a little under 1 tablespoon). If your stomach handles it well, slowly increase to 20 mL, then 30 mL.
- Dilute it well in water. Straight vinegar irritates your throat and stomach.
- Take it with carb-heavy meals. Acetic acid needs to be present right when your blood sugar is rising to have an effect.
- If taking it all at once is too much, you can split it across meals.
- Drink it through a straw, and rinse your mouth with water afterward. Brushing right away can wear down softened enamel.
How to choose ACV: liquid vs. capsules vs. gummies
| Type | Verdict | Why |
|---|---|---|
| Raw, unfiltered organic liquid | Good | Has the live mother, making it the ideal choice. Liquid is also better for digestion |
| Regular apple vinegar | Okay | No mother, but you still get some benefit from the acetic acid |
| Capsules | Okay | Easy to take and less worry about your teeth. Some of the mother's compounds are lost |
| Gummies | Not recommended | Contain sugar or sugar substitutes, which doesn't fit the goal of blood sugar control |
Check just these on the label:
- For liquid: Raw, Unfiltered, Organic, and "with the Mother"
- Whether you can see cloudy strands (the mother) at the bottom of the bottle
- For capsules: acetic acid content (%) is listed, and the number is high
Apple cider vinegar side effects and cautions
- Tooth erosion: The most common problem. The acid dissolves the outer layer of your teeth (enamel). Make using a straw and rinsing with water a habit.
- Heartburn: Can happen if you take a lot or take it on an empty stomach. Reduce the amount and take it with meals.
- Stomach pain: It can make gastritis or stomach ulcers worse. If you have these, it's best to avoid it.
Medications and conditions to watch
- Check Diabetes medication — Both lower blood sugar, so together they may push it lower — tell your doctor before starting
- Check Stomach medication (being treated for gastritis or ulcers) — Acid irritation can cause heartburn and stomach pain — talk to your doctor before taking it
Frequently asked questions
When is the best time to take apple cider vinegar?
With or right after a carb-heavy meal. It needs to match the time your blood sugar is rising to have an effect.
How much apple cider vinegar should I take a day?
Start with 10 mL and slowly work up to 20 mL, then 30 mL. Mix it in water, and it's fine to split it up.
Can I take apple cider vinegar on an empty stomach?
On an empty stomach, heartburn is more likely. If blood sugar control is your goal, taking it with a meal is a better fit.
Does apple cider vinegar help you lose weight?
Some research found waist size and weight went down, but one related paper was retracted due to data errors. Think of it as a supporting option alongside diet and exercise.
Do apple cider vinegar capsules work?
You still get the acetic acid. But some of the mother's compounds are lost, so liquid is better when possible; use capsules when liquid is a hassle. Choose a product with high acetic acid content.
What about apple cider vinegar gummies?
They contain sugar or sugar substitutes, so they don't fit the goal of blood sugar control. We don't recommend them.
Can apple cider vinegar damage your teeth?
The acid can weaken the outer layer of your teeth. Mix it in water, drink it through a straw, and rinse your mouth with water afterward.
Related concerns
Last updated 2026-10-12