A morning shot, a spoonful before meals or a splash in your salad? There are plenty of opinions about the "right" way to have apple cider vinegar. But ACV is not all hype. There are some genuine benefits that researchers have studied. The trick is knowing what it can actually do, when to take it and how to consume it safely.
So, Why Do People Take ACV?
Apple cider vinegar contains acetic acid, which is formed during the fermentation process.
This is also the compound behind many of the effects being studied.
One of the better-established areas of research is blood sugar. In a randomised crossover study, nutrition researcher Carol Johnston and her colleagues found that vinegar consumed with a meal could reduce the rise in blood glucose after eating. The effect was stronger when the vinegar was consumed with the meal rather than several hours earlier.
A 2017 systematic review and meta-analysis by Farideh Shishehbor, Anahita Mansoori and Fatemeh Shirani also found that vinegar could reduce post-meal blood glucose and insulin responses. So, if you are having ACV for its potential effect on blood sugar, when you take it does matter.
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What About Weight Loss?
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There is some research here too, but it needs to be kept in perspective. A 2009 study led by Japanese researcher Tomoo Kondo followed 175 adults with obesity for 12 weeks. Participants who consumed vinegar daily experienced modest reductions in body weight, BMI and body fat compared with those who did not. That does not mean ACV burns fat or melts belly fat. It simply suggests that vinegar may have a small role in weight management when combined with an appropriate diet.
The Gut Perspective
This is one of the most talked-about ACV benefits online. But this is also where people need to slow down. Early research suggests that vinegar may influence the gut microbiome. Animal studies have found changes in the types and amounts of bacteria in the gut after vinegar consumption.
However, there is still limited research in humans. So it is too early to say that ACV "repairs your gut" or "heals your microbiome".
When Should You Take It?
If the goal is blood-sugar control, the research points towards having vinegar with or shortly before a meal, particularly one containing carbohydrates. If your goal is simply to include ACV in your diet, there is no proven "perfect" time.
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The Right Amount
A simple way to start is 1 teaspoon of ACV diluted in a large glass of water. Some studies have used larger amounts, but that does not mean you need to copy the highest dose used in research. More vinegar does not equal more health benefits.
Don't Drink It Straight
ACV is acidic. Drinking it undiluted can irritate the throat and damage tooth enamel over time. The American Dental Association recommends limiting the contact acidic drinks have with your teeth, avoiding swishing them around the mouth and rinsing with water afterwards.
So instead of taking a concentrated ACV "shot", dilute it properly. Better still, add it to a salad dressing, mix it into a marinade, or use it in a recipe.