Apple cider vinegar (ACV) has become a popular health supplement due to its many purported benefits. But how much ACV should you drink per day to reap these benefits without going overboard? Let’s take a closer look.
What is ACV?
ACV is made by fermenting crushed apples. The main active ingredient is acetic acid, which gives ACV its sour taste. Some studies suggest ACV may help with:
- Weight loss
- Lowering blood sugar levels
- Improving heart health
- Boosting digestion
However, most evidence for ACV’s health effects comes from animal and lab studies. More research is needed to confirm these benefits in humans.
Recommended ACV Dosage
There is no official consensus on how much ACV is optimal per day. But most experts suggest limiting intake to no more than 2 tablespoons (30 ml) per day diluted in water or another liquid.
Some proponents recommend up to 1-2 tablespoons (15-30 ml) before meals. Starting with smaller doses and working up to larger amounts may help minimize side effects.
Dilution is Key
Drinking ACV straight or undiluted can damage tooth enamel and irritate the esophagus. It’s important to dilute ACV in water, juice, or another liquid before drinking.
A common dilution ratio is 1 tablespoon (15 ml) ACV to 8 ounces (240 ml) water. You can adjust the ratio based on your taste preferences and tolerance.
ACV Dosage by Goal
You may want to adjust your ACV dosage based on your specific health goals:
Weight Loss
1-2 tablespoons (15-30 ml) diluted in water before 1-2 meals per day. Drinking before meals may increase feelings of fullness and decrease calorie intake.
Blood Sugar Control
1-2 tablespoons (15-30 ml) diluted in water before 1-2 meals per day. ACV may help prevent blood sugar spikes after meals.
Heart Health
1 tablespoon (15 ml) diluted in water 1-3 times per day. Some research suggests ACV may improve cholesterol levels and lower blood pressure.
Digestion
1 tablespoon (15 ml) diluted in water before heavy, carb-rich meals. The acetic acid in ACV may boost digestion and nutrient absorption.
Maximum Safe Dosage
Up to 2 tablespoons (30 ml) diluted per day is generally considered safe. Consuming more than this could potentially lead to side effects like:
- Tooth enamel erosion
- Throat irritation
- Digestive issues
- Low potassium levels
- Medication interactions
It’s best to start with a low dose and gradually work your way up over several weeks to avoid adverse effects.
Special Considerations
Pregnancy and Breastfeeding
Due to lack of safety research, ACV is not recommended for women who are pregnant or breastfeeding.
Diabetes
ACV may help control blood sugar levels. But it also may interact with diabetes medications. Speak to your healthcare provider to adjust medication if needed.
Low Potassium Levels
Large amounts of ACV could further deplete potassium levels. Those at risk of potassium deficiency should moderate intake.
Digestive Conditions
ACV could worsen symptoms of gastroparesis, ulcers, and reflux. Start with very small doses diluted in water.
Bone Loss
Long-term, high use of ACV may weaken bones. Limit intake and consider supplementing with calcium and vitamin D.
How to Take ACV
Here are some tips for incorporating ACV into your routine:
- Mix with water, juice, tea, or other drinks
- Add to salad dressings, marinades, and sauces
- Use to make chutneys, tonics, and shrubs
- Dilute as a mild disinfectant for household uses
Start with 1 teaspoon (5 ml) and work up to 1-2 tablespoons (15-30 ml) max per dose. Drink with a straw to prevent contact with teeth.
When to Drink ACV
For weight loss and blood sugar control, it may be most effective to drink ACV 15-30 minutes before 1 or 2 meals per day. This timing could boost satiety and reduce glucose response.
For general health, you can drink diluted ACV 1-3 times per day at any time. Some people prefer to drink it first thing in the morning or before bedtime.
Listen to your body to determine the timing that works best for you.
Bottom Line
Here’s a quick summary of ACV dosage recommendations:
- Limit intake to 1-2 tablespoons (15-30 ml) per day
- Always dilute in water, juice, or other liquids
- Start with small doses and gradually increase over time
- Drink before 1-2 meals per day for weight loss or blood sugar control
- Drink up to 3 times per day for general health benefits
ACV is safe for most people when used in moderation. Too much could lead to side effects. Talk to your healthcare provider before starting to avoid medication interactions.
With the right dosage, ACV may help boost your health and wellness!