Apple cider vinegar (ACV) continues to grow in popularity and is finding its way into every household. This trending and adaptable vinegar has countless usages such as adding it to your salad dressings and marinades, supporting weight loss, improving digestion and overall wellness. The antibacterial components of ACV can also be used for skin care and other home remedies like cleaning. As research increases in the areas of apple cider vinegar and your health, it's important to know how you can best gain the benefits. One of those is understanding the best time to take apple cider vinegar. Whether you're taking it for improving overall health, or weight loss, the time you take apple cider vinegar can have an impact on the health benefits you receive. Today we are going to discuss what apple cider vinegar is, and the benefits of drinking apple cider vinegar at specific times of the day.
Apple cider vinegar is produced from whole apples that go through a series of processes. The whole apples get extracted to form a juice and are then fermented and produced into cider. Once it's a cider, acetic acid bacteria then convert it into vinegar and acetic acid. This process also creates a brown cloudy substance known as “the mother”, this component is filled with enzymes, yeast, and bacteria that provide many benefits towards overall health and your digestive system (6). Knowing how much apple cider vinegar to drink is also important. The recommended dosing of apple cider vinegar is a minimum of 1-2 tablespoons per day, this dosing may be increased based on the need and tolerance of an individual. You can drink the apple cider vinegar on its own, diluted in a glass of water, or pill form. It's important to make sure you are purchasing quality brands that include the correct clinical dosing and “the mother” such as Braggs Apple Cider Vinegar, or NuVision Health Centers Apple Cider Vinegar Capsules. Now let's look at the best times to drink apple cider vinegar for weight loss, and overall health.
It's important to know the best time to drink apple cider vinegar. Just like any other supplement, taking apple cider vinegar at certain times can impact the benefits you receive. Now, drinking apple cider vinegar outside of these times doesn't mean you won't gain any benefits. More so, there are a few different strategies that you can consider that will help your body receive the maximum benefits.
One of the best times is drinking apple cider vinegar first thing in the morning on an empty stomach. Drinking this before your coffee, or eating your breakfast will help start your day feeling energized because it works to balance your electrolytes and your pH levels. While apple cider vinegar is known to be acidic, the fermentation process and how it's broken down in your body will provide an alkalizing effect to your stomach pH (1). Another strategy that can be incorporated into your morning dose of ACV is diluting it in a glass of warm water with lemon and a bit of Himalayan sea salt to your your apple cider vinegar drink. This can help boost your detox systems, decrease bloating, and keep those electrolyte levels up throughout your day. Next, we will talk about the benefits of drinking ACV before meals.
Drinking apple cider vinegar before meals have been shown to provide benefits towards weight loss, improving insulin sensitivity and lowering blood sugar. A small study showed that a group of 11 people who consumed apple cider vinegar before a high-carb meal had 55% lower blood sugar one hour after eating (2). This is especially beneficial for those who suffer from type 2 diabetes. Most people wonder, when is the best time to drink apple cider vinegar for weight loss? As mentioned prior, ACV can have a positive impact on supporting weight loss. Along with lowered blood sugar, drinking apple cider vinegar before a meal can help increase satiety and reduce calorie intake which may ultimately lead to weight loss. One study consisted of having individuals consume apple cider vinegar before their meals ate 200-275 fewer calories throughout the rest of the day. Apple cider vinegar can also support delayed gastric emptying which works hand in hand with improved digestion and a longer sensation of fullness (3). Along with the weight loss support ACV offers, it also can lead to reduced belly fat. Another study found that drinking the recommended dosing of 2 tbsp a day led to a fat loss of 3.7 lb over a three-month period (4). The reduction of calories and fat burning effect of drinking ACV before meals can improve overall health by supporting healthy weight loss and management. Pairing this strategy with a nutrient-dense and healthy diet can further amplify these benefits. Another helpful time to drink apple cider vinegar is before bed, let's take a look at the health benefits this can offer.
Drinking apple cider vinegar before bed is another great strategy. After a long day of eating and daily activities, drinking ACV before bedtime can help balance your body. As mentioned prior, ACV will assist with balancing your pH. Going to bed with an acidic stomach pH can result in a burning sensation in your throat which can be very uncomfortable and affect your sleeping habits. When you drink ACV before bed, it helps create an alkaline environment and some say it helps them get a more restful sleep. As mentioned prior, another benefit is the effect ACV has on blood sugar. One study showed that those with type 2 diabetes who consumed 2 tablespoons of apple cider vinegar before bed had a 6% reduction in blood sugar levels when they woke up (5).
While side effects are rare when consuming apple cider vinegar, it's helpful to know who should take precautions before consuming it. If you are taking any medication you should seek medical advice from a healthcare professional before consuming ACV to ensure no nutrient-drug interactions occur that may contribute to low potassium levels. The acidic taste of apple cider vinegar may also cause a burning sensation in your esophagus, or cause acid reflux. This may cause potential damage to the tooth enamel. If you are suffering from a stomach ulcer, that is another sign to take a step back from apple cider vinegar and focus on healing your gut.
Apple cider vinegar has been proven to provide many benefits towards digestion, weight loss, pH balance, and more. While you can gain benefit from drinking apple cider at any time, understanding the unique differences between taking it in the morning, before meals, or before bed can help you decide the time that works best for you.