Apple cider vinegar (ACV) has been a staple in natural health circles for decades. More recently, drinking ACV first thing in the morning—on an empty stomach—has become a growing wellness trend in the U.S. But what does the science actually say?
In this article, we’ll break down 10 real benefits of taking apple cider vinegar in the morning, how to do it safely, and what to watch out for.
1. Helps Regulate Blood Sugar Levels
One of the most studied benefits of ACV is its ability to improve insulin sensitivity and reduce blood sugar spikes after meals. Research published in Diabetes Care (2004) showed that vinegar could lower glucose levels in people with insulin resistance after high-carb meals.
Taking apple cider vinegar on an empty stomach may help set the stage for better blood sugar control throughout the day, especially for those with prediabetes or metabolic syndrome.
2. Increases Feelings of Fullness
Apple cider vinegar contains acetic acid, which has been shown to slow stomach emptying. This helps you feel fuller for longer, reducing overall calorie intake during the day.
In a study from the European Journal of Clinical Nutrition (2005), participants who took vinegar with their breakfast felt more satiated and ate fewer calories over the next 24 hours.
3. Supports Healthy Weight Loss (as part of a healthy lifestyle)
While ACV is not a magic weight loss solution, it may help when paired with a balanced diet and regular exercise. The combination of reduced appetite, improved blood sugar control, and better digestion can contribute to modest weight loss over time.
A Japanese study (Bioscience, Biotechnology and Biochemistry, 2009) found that overweight individuals who consumed vinegar daily for 12 weeks experienced small but significant reductions in body fat and waist circumference.
4. Aids Digestion
Drinking diluted apple cider vinegar before eating can help stimulate stomach acid production, aiding in the digestion of proteins and other nutrients. This is especially useful for people with low stomach acid, a condition that can lead to bloating and nutrient malabsorption.
Taking ACV in the morning can «wake up» the digestive system and prepare your body for meals.
5. Natural Antibacterial Properties
ACV contains acetic acid, which is known to kill certain harmful bacteria, such as E. coli and Staphylococcus aureus. While it shouldn’t replace medical treatment, its natural antibacterial effects can help maintain gut health and protect against certain pathogens.
This is particularly beneficial when consumed before meals, supporting a cleaner digestive environment.
6. May Help Lower Cholesterol and Triglycerides
Several animal studies—and some small human trials—suggest that regular consumption of ACV can help lower LDL («bad») cholesterol, triglycerides, and even increase HDL («good») cholesterol.
While more research is needed, these findings point to ACV’s potential role in supporting heart health when used consistently and in moderation.
7. Helps Balance Body pH (According to Traditional Medicine)
Although ACV is acidic in taste, it has an alkalizing effect once metabolized by the body. Advocates of this theory claim it helps balance internal pH, supporting energy levels and reducing inflammation.
Scientific evidence is limited in this area, but many holistic health practitioners recommend it as part of an anti-inflammatory routine.
8. May Improve Gut Health
Unfiltered apple cider vinegar contains “the mother,” a combination of beneficial bacteria, enzymes, and proteins. These components may have probiotic-like effects, promoting a healthy gut microbiome and aiding digestion.
A balanced microbiome is linked to better digestion, stronger immunity, and even improved mood.
9. Supports Natural Detox Processes
While your body naturally detoxifies through the liver and kidneys, ACV may support these functions by promoting digestion, circulation, and metabolic activity.
Taking it first thing in the morning helps activate your system, encouraging natural elimination and detoxification—especially when paired with a healthy lifestyle.
10. Boosts Morning Energy and Focus
Many people who take ACV in the morning report feeling more alert and energized. This could be due to more stable blood sugar levels and improved digestion, which support sustained energy without the crash.
While there’s no direct scientific proof, anecdotal evidence suggests it may offer a gentle, caffeine-free morning boost.
How to Safely Drink Apple Cider Vinegar in the Morning
Never drink ACV straight, as it’s highly acidic and can harm your teeth and esophagus. Always dilute it.
Recommended method:
- 1 tablespoon (15 ml) of raw, unfiltered ACV
- Mixed with 1 cup (8 oz / 240 ml) of water
- Optional: add lemon or a teaspoon of honey for flavor
Pro tips:
- Use a straw to protect your enamel
- Don’t brush your teeth immediately after
- Start with 1 teaspoon if you’re new to ACV
- Consult a healthcare provider if you have digestive issues or are on medication
Warnings and Who Should Avoid It
- Avoid ACV if you have acid reflux, ulcers, or chronic gastritis
- It may interact with medications for diabetes, blood pressure, or diuretics
- Consult your doctor before adding it to your routine, especially if you’re pregnant, breastfeeding, or on medication