Is it safe to drink apple cider vinegar every day?

Perhaps you’ve decided you’d like to reap some of these health benefits for yourself and would like to start taking apple cider vinegar daily. However, you’d be forgiven for having no idea how to take the stuff! We’re used to a splash or two of vinegar on our chips, or a drizzle over a salad as part of a vinaigrette. But it seems strange at first to knock it back as a drink. You may be thinking:

This is why, when we vomit, the strong stomach acids leave a burning sensation on our throat tissues. Always dilute your apple cider vinegar in water, around 250ml for two tablespoons of apple cider vinegar. You can also add it to herbal teas and smoothies to further disguise the taste. Remember, you can add apple cider vinegar to salad dressings, sauces, vinaigrettes and marinades. Some people drink drinks containing apple cider vinegar through a straw to minimise the liquid’s contact with teeth. Always rinse your mouth with water after drinking apple cider vinegar to ensure there isn’t any reside lingering in your mouth, which could pose a threat to your tooth enamel.

You might also find yourself eating less when drinking apple cider vinegar every day, as the acetate in acetic acid (the key ingredient in apple cider vinegar) might help regulate appetite.⁵ You might also find yourself with better digestion while taking a daily drink of apple cider vinegar. The acetic acid it contains is thought to help digest proteins, while the supposed probiotic qualities found in the enzymes and bacteria of apple cider vinegar could encourage the growth of friendly bacteria in your gut.⁶ 

Your risk of cardiovascular diseases (such as heart disease and stroke) could be reduced over time if you regularly consume apple cider vinegar. One study found a significantly lower risk for heart disease among people who consumed oil-and-vinegar salad dressings frequently (5-6 times or more per week) compared with those who rarely consumed them.⁷

It’s also been linked with low potassium levels when taken for a long time in large quantities.⁹ Due to apple cider vinegar’s potential blood sugar-lowering properties, it’s advisable to check with your GP if you’re thinking of taking it as a diabetic, as it may interfere with some diabetic medications. Apple cider vinegar is safe for the body in small doses (up to 2 tablespoons per day for adults), but taking large amounts is not recommended.