This article was co-authored by Adrienne Youdim, MD and by wikiHow staff writer, Hunter Rising. Dr. Adrienne Youdim is a Board Certified Internist specializing in medical weight loss and nutrition and founder and creator of Dehl Nutrition - a line of functional nutritional bars and supplements. With 10+ years of experience, Dr. Youdim uses a holistic approach to nutrition that blends lifestyle changes and evidence-based medicine. Dr. Youdim holds a BA from the University of California, Los Angeles (UCLA) and an MD from the University of California, San Diego (UCSD). She completed her residency training and fellowship at Cedars-Sinai. Dr. Youdim holds multiple board certifications awarded by the American Board of Internal Medicine, the National Board of Physician Nutrition Specialists, and the American Board of Obesity Medicine. She is also a Fellow of the American College of Physicians. Dr. Youdim is an Associate Professor of Medicine at UCLA David Geffen School of Medicine and an Assistant Professor of Medicine at Cedars-Sinai Medical Center. She has been featured on CBS News, Fox News, Dr. Oz, National Public Radio, W Magazine, and the Los Angeles Times.
There are 14 references cited in this article, which can be found at the bottom of the page.
wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 111 testimonials and 95% of readers who voted found it helpful, earning it our reader-approved status.
This article has been viewed 2,314,936 times.
Apple cider vinegar (ACV) is a common cooking ingredient, and some people report that it has helped them lose weight, improve their immune system, and regulate their blood sugar. You can add a little ACV into your diet each day to cleanse your body and detox. Whether you mix it into drinks or your meals, you can start your ACV detox easily! While some people think apple cider has a positive effect, current research is conflicting.[1]
Steps
Drinking Apple Cider Vinegar Raw
-
1Get raw, unfiltered apple cider vinegar. Look in the vinegar section at your local supermarket for apple cider vinegar. Get ACV with sediment settled on the bottom of the bottle. This is known as the “mother” and contains helpful enzymes and probiotics. Avoid getting pasteurized ACV since it won’t have the same properties as unfiltered vinegar.[2]
- If you cannot find raw apple cider vinegar in stores, search online stores.
-
2Dilute the apple cider vinegar in 1 c (240 ml) of water. By itself, apple cider vinegar is extremely acidic and could harm your teeth and throat if taken alone. Shake the bottle of ACV before measuring out 1–2 tablespoons (15–30 ml) to stir into your cup of water.[3]
- You can use either hot or cold water.
- Try mixing the ACV with other liquids, such as fruit juice, tea, or apple cider, for a different flavor.
- There have been case reports of people having caustic injury to their esophagus from drinking apple cider vinegar.[4]
Advertisement -
3Drink ACV 20 minutes before meals to suppress your appetite and control glucose levels. Taking ACV before your meal could help stimulate your digestive system and regulate blood sugar levels as you eat. Make sure to dilute your apple cider vinegar so it isn’t as acidic.[5]
- Consult with a doctor before starting an ACV regimen if you’re prescribed insulin or diuretic medications. Apple cider vinegar may weaken the medicine.
Tip: Drink your apple cider vinegar solution through a straw if you have sensitive teeth or weak enamel. The acidity in ACV can easily erode tooth enamel over time.[6]
-
4Continue taking apple cider vinegar for 2-4 weeks. To keep getting health benefits, take apple cider vinegar 2-3 times daily. Evenly spread your intake of ACV throughout the day, and take it while you’re on an empty stomach. Continue the regimen for up to a month before reducing your intake to 1–2 tablespoons (15–30 ml) daily in the morning.[7]
- You may continue taking apple cider vinegar every day, or repeat detox regimens 3-4 times a year.
Masking the Flavor of Apple Cider Vinegar
-
1Mix in 1-2 tsp (4-8 g) of sugar or artificial sweetener to hide the vinegar’s acidity. Use your favorite sweetener and stir it into the apple cider vinegar to make your drink taste better. Mix the drink until the sugar is completely dissolved.
- Replace the sweetener with 1 tbsp (21.25 g) of honey for a natural sweetener.
-
2Add cinnamon or cayenne pepper for added nutritional value. Sprinkle 1 tsp (2.3 g) of ground cinnamon or cayenne pepper to add more antioxidants to your drink.[8] Cinnamon and pepper will add a spicier flavor to your drink as well as help your body burn calories.[9] Stir the spice into your drink until it’s thoroughly mixed.
- Put a cinnamon stick into a hot drink to steep the flavor.
-
3Put in 2 US tbsp (30 ml) of lemon juice to make the drink more tart. You can either squeeze the juice from 2 lemons or use prepackaged lemon juice. Adjust the amount of lemon juice you put in your drink depending on how sour you want it to taste.[10]
- Warm up your drink and add 1 tbsp (21.25 g) of honey to help with a sore throat.
-
4Mix apple cider vinegar into a salad dressing.[11] Mix together 3 tablespoons (44 ml) of olive oil, 1⁄4 cup (59 ml) of apple cider vinegar, 1 clove of minced garlic, and ½ teaspoon (2.8 g) of salt in a bowl. Stir the dressing together until it’s well-combined. Pour a third of the dressing onto your salad and refrigerate the rest.
- You can also mix 1 tablespoon (15 ml) of ACV into your favorite store-bought dressing.
-
5Marinate meats and vegetables in apple cider vinegar. Mix 2 parts of cooking oil with 1 part apple cider vinegar in a resealable plastic bag. Stir in spices, like cayenne pepper, salt, and garlic powder. When the marinade is well-combined, put in your choice of meat or vegetables and let them soak up the flavors for 3-4 hours before cooking.[12]
- Experiment with different flavors. If you want a saltier marinade, add in 1 tablespoon (15 ml) each of Worcestershire and soy sauce.
-
6Put apple cider vinegar in your soups or stews. Soups and stews are filled with a variety of flavors that will mask the acidity of your apple cider vinegar. Put 1 tablespoon (15 ml) into your bowl of soup and stir it thoroughly. When you’ve finished your soup, make sure to drink the broth to get all of your ACV.[13]
- Apple cider vinegar can be added to store-bought or homemade soup.
Expert Q&A
-
QuestionDo I have to take it with a whole glass of water, or is 1/4 cup of water enough?
Zora Degrandpre, NDDr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
Natural Health DoctorApple cider vinegar can be quite acidic, so you should take it with a full glass of water. -
QuestionWhat is going to happen if I drink just the apple cider vinegar, without mixing it with anything?Zora Degrandpre, NDDr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
Natural Health DoctorWell, it is high in acetic acid and has a very sour taste. Most people cannot drink ACV all by itself, or at least not very much. It may upset your stomach and give you diarrhea. -
QuestionCan you just drink it straight up, shooter style, or is it better to dilute it?Zora Degrandpre, NDDr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
Natural Health DoctorIt is always better to dilute the apple cider vinegar. For most people, the taste of it is just too much!
Warnings
- Since it’s very acidic, pure apple cider vinegar could erode tooth enamel. Make sure to dilute the vinegar before ingesting it.⧼thumbs_response⧽
- As of October 2018, there is not much research to back up the health claims of apple cider vinegar.[14]⧼thumbs_response⧽
- Apple cider vinegar could affect how insulin or diuretic medication works if you’re diabetic. Consult with your doctor before starting a detox regimen.[15]⧼thumbs_response⧽
- Apple cider vinegar can erode the lining of your gut, which could potentially cause you harm.[16]⧼thumbs_response⧽
References
- ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/apple-cider-vinegar-for-weight-loss/faq-20058394
- ↑ https://www.thekitchn.com/whats-the-difference-between-filtered-and-unfiltered-apple-cider-vinegar-229773
- ↑ https://www.bbc.com/news/magazine-37229792
- ↑ Adrienne Youdim, MD. Board Certified Internist. Expert Interview. 11 September 2020.
- ↑ https://www.webmd.com/diet/apple-cider-vinegar-and-your-health#1
- ↑ https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703
- ↑ https://edition.cnn.com/2021/03/10/health/benefits-of-apple-cider-vinegar-wellness/index.html
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/
- ↑ https://www.webmd.com/diet/news/20110427/cayenne-pepper-may-burn-calories-curb-appetite#2
- ↑ https://www.allrecipes.com/recipe/244510/apple-cider-vinegar-tea/
- ↑ https://www.food.com/recipe/apple-cider-vinegar-and-honey-vinaigrette-dressing-396343
- ↑ https://www.food.com/recipe/apple-cider-vinegar-marinade-121123
- ↑ https://www.allrecipes.com/recipe/64014/apple-cider-beef-stew/
- ↑ Adrienne Youdim, MD. Board Certified Internist. Expert Interview. 11 September 2020.
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/detox-diets/faq-20058040
- ↑ Adrienne Youdim, MD. Board Certified Internist. Expert Interview. 11 September 2020.
About This Article
Drinking apple cider vinegar may be able to help with weight loss, blood sugar levels, and digestion. To use apple cider vinegar for weight loss, drink 1-2 tablespoons (15-30 mL) mixed with a glass of water daily. This can make you feel fuller and eat less throughout the day, which can aid in weight loss. You can also drink apple cider vinegar before a high-carb meal to prevent a blood sugar spike. Just mix 4 teaspoons (20 mL) into a small glass of water and drink it before your meal. This will slow down the rate that your stomach empties and improve your insulin sensitivity, which can lower your blood sugar levels and prevent spikes. Some people also find that drinking 1-2 tablespoons (15-30 mL) of apple cider vinegar mixed into a glass of water before a meal helps with digestion, possibly by increasing the acidity of the stomach. Whatever you’re drinking apple cider vinegar for, make sure you dilute it with water first so it doesn’t harm your teeth and throat. To learn how to mask the taste of apple cider vinegar, read on!
