How much apple cider vinegar to drink every morning?

How Much Apple Cider Vinegar Should You Drink in the Morning?

Many people swear by starting their day with a spoonful of apple cider vinegar, often diluted in water. A common and generally safe amount is 1 to 2 tablespoons (15–30 mL) mixed into a glass of water, typically consumed before or after meals. This small dose is thought by some to support weight management or blood sugar control, though solid scientific backing for these claims remains limited.

Despite popular beliefs, research hasn’t proven that apple cider vinegar improves digestion, prevents heart disease, or fights off infections and cancer. While it’s considered safe for most when used in moderation, the health benefits often touted online are more anecdotal than evidence-based. Some studies suggest it may have a mild effect on blood glucose levels, particularly after meals, which could be relevant for people with insulin resistance — but it’s no substitute for medical treatment.

It's also important to note that apple cider vinegar is acidic, so drinking it straight or in large amounts can irritate the throat and erode tooth enamel over time. Always dilute it and consider using a straw to minimize contact with your teeth.

As with any supplement, consistency and caution go hand in hand. If you're dealing with a medical condition or taking medications — especially diuretics or insulin — it’s wise to talk to your doctor before making apple cider vinegar a daily habit. While it’s not a miracle cure, it can fit into a healthy routine when used thoughtfully and in moderation.