Apple cider vinegar (ACV)! An apparent elixir of life, a cure-all for high blood pressure, eczema, digestive issues, candida, heartburn, constipation and more.
There is no doubt that ACV has some wonderous healing qualities, but one question I've been asked time and time again is...
"How much apple cider vinegar should I drink each day to see improvements in my health and ailments?'
As a nutrition coach, I've constantly been asked about ACV, in particular, in relation to it's positive effects on blood sugar and insulin levels, more on that later.
But first, let's delve into this 'holy grail of health' and investigate apple cider vinegar in a little more depth.
Table Of Contents
- How Much Apple Cider Vinegar Should You Drink?
- Health Benefits Of Drinking Apple Cider Vinegar
- Apple Cider Vinegar Dosage Per Day
- ACV Dosage For Boosting Gut Health
- Regulating Blood Sugar
- Using An Apple Cider Vinegar Toner For Improving Skin Health
- Apple Cider Vinegar Skin Toner Recipe
- Apple Cider Vinegar Dosage For Weight Loss
- ACV For Reducing Blood Pressure
- ACV For Improving Symptoms Of Acid Reflux
- How Much ACV To Lower Cholesterol?
- Apple Cider Vinegar To Improve Circulation
- ACV Treatment For Keeping Your Hair Shiny
- How To Drink Apple Cider Vinegar
- Can You Drink Apple Cider Vinegar Straight?
- Which Apple Cider Vinegar Is Best?
How Much Apple Cider Vinegar Should You Drink?
Although you may be looking for a definitive answer on how much apple cider vinegar you should drink on a daily basis, the answer is not that simple. There are many variables that can affect the dosage of ACV. It really should be looked at on an individual basis, but as a ballpark figure, one that will suit 'most' people, one teaspoon to 1 tablespoon of ACV three times a day is the usual range that is suggested.
It's also important to understand that the dose, and the time you ingest the vinegar 'may' be important. As an example, drinking ACV before a meal, or even on a meal, can reduce the glycemic load of that meal and reduce spikes in blood sugar and insulin.
Let's take a look at some of the possible apple cider vinegar uses, and how it can best be used as part of your daily healthy habits.
Health Benefits Of Drinking Apple Cider Vinegar
Apple cider vinegar is reported to have many health benefits, here are just a few....
- Regulation of blood sugar levels
- Lowers cholesterol
- Ability to assist with weight loss
- Helps reduce acid reflux
- Reduction of blood pressure
- Improves skin health
- Boosts gut health
- Soothes sunburn
- Enhances circulation
There are many more, which I'll be covering in detail in future articles. But lets consider some apple cider vinegar dosages for specific situations.
Apple Cider Vinegar Dosage Per Day
Here are some basics on your ACV dosage, and how much apple cider vinegar you should drink each day. As you'll see, a pattern emerges quite nicely. A sensible and progressive approach is best, but 1-2 tablespoons taken with water before each main meal appears to be an ideal starting point.
Regulating Blood Sugar
Dilute 1-2 tablespoons of ACV in 8 ounces of water and drink before meals. Adding apple cider vinegar to starchy food like rice and potatoes can reduce the blood sugar spike by as much as 34% for those with type 2 diabetes. Read more here.
Using An Apple Cider Vinegar Toner For Improving Skin Health
Buying, or making your own toner from ACV can help to make your skin look radiant and healthy.
Here's one recipe you could try:
Apple Cider Vinegar Skin Toner Recipe
- 3–4 drops lemon essential oil
- 1/4 cup witch hazel extract
- ¼ cup apple cider vinegar
- 1/8 cup aloe vera juice [optional]
- 3-4 drops frankincense, lavender or tea tree essential oil [optional]
Directions For Making Your Toner:
- Mix all the ingredients together in a glass bottle or spray bottle.
- Blend all the ingredients by shaking well.
- Store the toner in your refrigerator.
- Apply using cotton pads after washing your face thoroughly.
- Apply every other day to start, checking that it does not irritate your face. Then use every day if all is well.
Apple Cider Vinegar Dosage For Weight Loss
One study demonstrated that just two tablespoons of apple cider vinegar, taken over a 12 week period, with no other lifestyle or dietary modifications, resulted in 4 pounds of weight loss. Read more here.
ACV For Reducing Blood Pressure
Consuming a tablespoon of AVC in 8 ounces of water, 3 times a day may help reduce blood pressure. The effects of acetic acic (the main component of vinegar) showed reduced levels of blood pressure in animal studies.
ACV For Improving Symptoms Of Acid Reflux
1-2 tablespoons of ACV in 8 ounces of water, consumed just before eating, and taken before each meal (3 x day) can help improve the levels of stomach acid, which can prevent the backflow of acid.
You may see a pattern emerging here. 1-2 tablespoons of AVC in 8 ounces of water 3 x day, ideally before meals. This appears to be a good dose with the greatest benefits over a wide range of symptoms.
How Much ACV To Lower Cholesterol?
Cholesterol is a complicated thing, sold as the 'cause' of arterial plaques which lead to heart attack and stroke, cholesterol is actually an essential material in the body. Too high a cholesterol level can be unhealthy, and apple cider vinegar was shown to lower LDL cholesterol levels in an Iranian study, as well as helping increase HDL levels.
However, it could be that ACV reduces systemic inflammation in the body, thus reducing the need for high levels or cholesterol to try to repair the damage. As the old mantra goes, 'correlation does not equal causation'.
As with the other doses, a couple of tablespoons of ACV each day can help lower cholesterol levels, regardless of the mechanism which achieves that outcome.
As a side note, processed carbohydrates and sugars increase inflammation in the body, so moving towards a whole, unprocessed food diet with some apple cider vinegar each day will surely improve your health...and your waistline.
Apple Cider Vinegar To Improve Circulation
In this situation, you're not drinking it, you're rubbing it on your skin. Combine some apple cider vinegar with witch hazel and rum on the skin in a circular motion to increase blood supply to the area.
ACV Treatment For Keeping Your Hair Shiny
I have very little hair, but if you do, make an apple cider vinegar hair rinse (combine with water) and rinse your hair in it. You'll be one of the 'shiny happy people' in no time!
How To Drink Apple Cider Vinegar
Apple cider vinegar, although tasty as part of a salad dressing, really does not taste that good when consumed on its own. Seriously, you'll be pulling some incredible faces if you try it.
Diluting your apple cider vinegar in an 8 ounce glass of water is the best way to take it internally, you'll still taste it, but it will be bearable. Funnily enough, holding your nose while drinking it really does help.
Can You Drink Apple Cider Vinegar Straight?
Drinking apple cider vinegar straight from the bottle is definitely not a good idea, as it can burn your oesophagus. Mixing 1-2 tablespoons with 8 ounces of water is the perfect way to take it, or add it to food, it's great on salads.
Interestingly, drinking ACV in water through a straw will minimize the effect on your taste buds. A few drops of raw honey can also make the daily dose more palatable.
Which Apple Cider Vinegar Is Best?
There are a number of different types (and brands, one of the most popular is Bragg's organic unfiltered ACV with the mother) of ACV.
Here's a break down of the types, I always advocate buying a brand with the 'mother' included, this indicates it is a live product that is full if beneficial bacteria.
I've created a post on what I consider to be the best apple cider vinegar products on the market, ones that I have tried and liked, and that get great feedback from customers.
Raw Apple Cider Vinegar
If you make one decision when buying apple cider vinegar, it's 'go for raw'. Raw apple cider vinegar is often slightly cloudy, with bits in it. This is the 'mother' which are basically clusters of beneficial bacteria, enzymes and proteins which are excellent for your health.
In fact, modern processing and the obsession with heat treating almost everything, it's hard to find naturally fermented products with the good stuff still intact.
Processing and heating removes the 'mother' from ACV, perhaps giving it a clearer, more sterile look for some would be buyers, but the benefits of raw cider vinegar far outweigh a little cloudiness and a few stringy bits. Cherish those!!
Organic Apple Cider Vinegar
Buying ACV that has an organic label is always a good call, it means that it is free of synthetic additives, or genetic modification, and the apples have been grown free of harmful pesticides and herbicides. The residues of these can be damaging to your health and should be avoided.
Unfiltered Apple Cider Vinegar
Always choose unfiltered apple cider vinegar. The filtering process removes the 'mother' and any sediment, leaving a clear product, with much of the beneficial stuff removed. Now, raw but filtered would still allow for beneficial bacteria to be present, the heat treatment is what kills those off. But raw, organic AND unfiltered would be the best ACV to buy, if you have those options available to you.
Enjoy your ACV!!!!