Apple cider vinegar has been used in cooking and natural medicine for thousands of years. People claim it helps with weight loss, blood sugar control, and digestion—but how much should you actually take?
This article breaks down the research-backed dosages for different health goals, plus how to minimize side effects.
In this article
For blood sugar management
Apple cider vinegar is often recommended as a natural way to control blood sugar levels, especially for people with insulin resistance.
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Available on the App StoreA 2025 meta-analysis of seven controlled trials found that apple cider vinegar significantly reduced fasting blood sugar by an average of 21.9 mg/dL and HbA1c by 1.53% in people with type 2 diabetes.1
The study also found a dose-response relationship: each additional 1 mL per day of ACV was associated with a 1.26 mg/dL reduction in fasting blood sugar.
When taken before a high-carb meal, vinegar slows stomach emptying and helps prevent large blood sugar spikes. A 2017 meta-analysis confirmed that vinegar consumption can attenuate postprandial glucose and insulin responses.2
Recommended dosage: 4 teaspoons (20 mL) diluted in water, taken right before a high-carb meal.
Apple cider vinegar doesn’t significantly lower blood sugar when taken before low-carb or high-fiber meals.
Suggested read: Best Foods to Lower Blood Sugar and Improve Control
For PCOS
Polycystic ovarian syndrome (PCOS) is a hormonal condition associated with irregular periods, high androgen levels, and insulin resistance.
One three-month study found that women with PCOS who drank 1 tablespoon (15 mL) of apple cider vinegar with about 7 ounces of water immediately after dinner had improved hormone levels and more regular periods.
While more research is needed, this suggests that daily ACV consumption may help manage PCOS symptoms.
Recommended dosage: 1 tablespoon (15 mL) with 100 mL water after dinner.
For weight loss
Vinegar may help with weight loss by increasing feelings of fullness and reducing overall calorie intake.
A 2023 randomized controlled trial found that 30 mL of apple cider vinegar daily improved blood glucose indices and lipid profiles in people with type 2 diabetes, which can support weight management.3
In another study, adults who consumed 1-2 tablespoons (15-30 mL) daily for three months lost an average of 2.6 to 3.7 pounds (1.2-1.7 kg). Those taking 2 tablespoons daily lost nearly twice as much weight as those who didn’t take ACV.
Recommended dosage: 1-2 tablespoons (15-30 mL) daily, either diluted in water before meals or used as salad dressing.
Keep in mind that apple cider vinegar works best when combined with other diet and lifestyle changes.
For digestion
Some people take apple cider vinegar before protein-heavy meals to aid digestion. The idea is that ACV increases stomach acidity, which helps your body produce more pepsin—the enzyme that breaks down protein.
However, there’s no direct research supporting this use. Other acidic supplements like betaine HCL have been shown to increase stomach acidity, and ACV may have similar effects, but more studies are needed.
Common dosage: 1-2 tablespoons (15-30 mL) with water immediately before meals. Note that this is based on anecdotal reports, not clinical evidence.
For general wellness
People also take apple cider vinegar hoping to prevent heart disease, reduce cancer risk, or fight infections.
While some animal and test-tube studies show promise, there’s limited human research to support these claims. Several observational studies have found that people who regularly eat salads with vinegar-based dressings tend to have lower heart disease risk and less belly fat—but other factors could explain this.
Recommended dosage: None established. More human research is needed.
How to avoid side effects
Apple cider vinegar is relatively safe, but it can cause problems if used incorrectly.
Don’t neutralize the acid. The acidity is what provides the health benefits, so don’t mix ACV with alkaline substances like baking soda.
Protect your teeth. Vinegar’s acidity can erode tooth enamel over time. Drink it through a straw and rinse your mouth with water afterward.
Dilute it. Never drink undiluted apple cider vinegar—it can burn your throat and damage your esophagus.
Watch for symptoms. If you experience nausea, burping, or acid reflux after taking ACV, stop and talk to your doctor.
Don’t overdo it. Consuming large amounts (8 ounces/237 mL) daily for many years has been linked to low potassium levels and weakened bones.
Summary
Apple cider vinegar may help manage blood sugar, improve PCOS symptoms, and support modest weight loss. A typical effective dose is 1-2 tablespoons (15-30 mL) mixed with water, taken before or with meals.
Research doesn’t support claims that ACV prevents heart disease, cancer, or infections in humans.
While generally safe in small amounts, always dilute it and watch for side effects. If you have diabetes or take medications, check with your doctor before adding ACV to your routine.
Arjmandfard D, Behzadi M, Sohrabi Z, Mohammadi Sartang M. Effects of apple cider vinegar on glycemic control and insulin sensitivity in patients with type 2 diabetes: A GRADE-assessed systematic review and dose-response meta-analysis of controlled clinical trials. Front Nutr. 2025;12:1528383. PubMed ↩︎
Shishehbor F, Mansoori A, Shirani F. Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials. Diabetes Res Clin Pract. 2017;127:1-9. PubMed ↩︎
Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, Haghighizadeh MH. The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial. Front Clin Diabetes Healthc. 2023;4:1288786. PubMed ↩︎
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