To take apple cider vinegar (ACV) for weight loss effectively and safely, follow these guidelines based on current research and expert recommendations:
Recommended Dosage
- Consume 1 to 2 tablespoons (15 to 30 mL) of apple cider vinegar per day. This amount has been associated with modest weight loss benefits in studies involving overweight or obese individuals
- It is best to dilute the ACV in water before drinking to protect your teeth and digestive tract. For example, mix 1-2 tablespoons of ACV in about 8 ounces (250 mL) of water
- You can spread the total daily dose into 2 to 3 smaller doses taken before or with meals to potentially improve blood sugar control and reduce appetite
How to Take It
- Drink the diluted ACV 20-30 minutes before meals , especially before high-carbohydrate meals, to help reduce blood sugar spikes and possibly suppress appetite
- Start with a smaller amount, such as 1 teaspoon (5 mL) diluted in water, to assess your tolerance, then gradually increase to the recommended dose
- If you dislike drinking vinegar, you can incorporate ACV into your diet by using it as a salad dressing ingredient or mixing it into smoothies or soups
Additional Tips and Precautions
- Always dilute ACV to avoid tooth enamel erosion and throat irritation
- Avoid taking ACV undiluted or in excessive amounts, as this can cause digestive discomfort and other side effects
- Consult your healthcare provider before starting ACV if you are on medications or have health conditions, as it may interact with some drugs
- ACV is not a miracle weight loss solution but can be a helpful supplement alongside a balanced diet and regular exercise
Summary
- Take 1–2 tablespoons (15–30 mL) of apple cider vinegar daily, diluted in water.
- Drink it before meals, especially high-carb meals, to support weight loss and blood sugar control.
- Start with smaller doses to check tolerance.
- Use ACV as a dietary supplement, not a sole weight loss method.
This approach aligns with clinical studies showing modest weight loss and metabolic improvements with ACV consumption over 4 to 12 weeks in overweight individuals
