Apple Cider Vinegar: Benefits, Uses and Dosage


We truly believe that apple cider vinegar should be in your health supplement arsenal as it has proven to have some major that has major health benefits. What is the apple cider vinegar dosage? Try a tablespoon in the morning in a glass of water for 30 days or put a tablespoon in your salad dressing. Whatever way you consume ACV after 30 days I’m 100% certain you will adopt the habit and reap the health benefits. What do you have to lose give it a 30 day shot I challenge you!

Apple cider vinegar has proven to have fantastic health benefits, and it easy to find organic types in your local store. Apple cider vinegar comes from fermenting apples with yeast and adding cultures in the end. Most benefits of apple cider vinegar come from the fact that the apples are fermented whole, giving them powerful antioxidants and amino acids responsible for the health benefits.

Not all benefits come from taking apple cider vinegar orally. You can enjoy some fantastic skin benefits by applying it topically or adding some to your bath. Here are the top 10 benefits of using apple cider vinegar.


Taking apple cider helps lower cholesterol and triglyceride levels, which is critical in cardiovascular health. The lower levels of cholesterol result in lower blood pressure and less strain on the heart. There is a need for more studies to show exactly how apple cider vinegar helps reduce cholesterol levels in the body. You can add taking apple cider vinegar to your daily diet to reduce and manage blood pressure. You will notice that you lead a better life when your cholesterol and blood pressure are closer to normal levels.


Apple cider has a lot of good stuff that can feed your good bacteria in the gut and kill harmful bacteria. Gut health affects a person’s overall health and moods. Having a higher amount of good bacteria in your gut helps your body absorb nutrients more efficiently. Although apple cider is slightly acidic, it won’t irritate the stomach or intestinal ulcers.

Killing harmful gut bacteria using apple cider vinegar is an organic way that doesn’t involve harmful bacteria. You don’t have to worry about getting stomach upsets because of the medicines you are taking to repair your gut health.


The body has a slightly acidic PH, and taking apple cider vinegar helps the body maintain the PH at optimum levels. When your body is too acidic or alkaline, you will start feeling sick. Apple cider has an alkalizing effect on the body because it is absorbed in the body. You can use it to reduce the acidity of your body when it is higher than usual. It also prevents the body from leaching calcium off your bones to reduce acidity levels. You can also use it as part of an alkaline diet to reduce your internal acidity levels.


Apple cider vinegar is a great way to reduce the number of carbohydrates that your body absorbs, leading to weight loss. Another reason why you lose weight is that you will feel fuller when you start taking ACV daily. Acetic acid is responsible for inhibiting starch absorption and the feeling of fullness when you are attempting to lose weight.

Appetite-suppressant: Studies by The European Journal of Clinical Nutrition show that those who eat a meal with apple cider vinegar instead, report feeling 2 times fuller than those who did not.

Reduces Fat Storage: Studies have shown that the acetic acid in apple cider vinegar blocks fat storage as well as helps to burn off stored fats quicker.

Overall, you can eat about 250 calories less per day when you AVC. Add some form of exercise, and you can easily create a deficit of 500 calories daily. The feeling of fullness can allow you to go for a longer time without snacking. However, there aren’t studies that go past three months. ACV is considered safe to use when you adhere to the daily dosage. Taking too much AVC to expedite weight loss can have harmful health effects.

In one study, one or two tablespoons (15 or 30 ml) of apple cider vinegar daily for three months helped overweight adults lose an average of 2.6 and 3.7 pounds (1.2 and 1.7 kg), respectively (10Opens in a new tab.).

Two tablespoons each day have also been found to help lose nearly twice as much weight in three months compared to people who didn’t consume ACV (11Opens in a new tab.).

You can stir 2 tablespoons into a glass of water and drink it before meals or mix it with olive oil to make a salad dressing.  Just remember that to lose weight you need to be in a caloric deficit to see what your macros and daily energy expenditure is make sure you visit our calorie calculator located here.Opens in a new tab.


ACV can improve insulin sensitivity and assist your body in lowering blood sugar levels to normal levels. Apple cider vinegar can help people with diabetes manage the disease by increasing their insulin response. Improved insulin sensitivity ensures no sugar spikes in your blood, even a high carbohydrate meal.

People with insulin resistance can benefit from adding ACV into their diet to lower blood sugar levels. You should consult your doctor before using ACV if you have diabetes for safety reasons. Generally, many studies show that apple cider vinegar helps improve insulin sensitivity and aids in lowering blood sugar levels significantly. This prevents a large insulin spike after you eat, which causes fat storage.


Cancer is among the leading causes of death in the world today, and taking apple cider vinegar can prevent the occurrence of certain cancers. Apple cider vinegar contains neutral alpha-glycan content that forms during the fermentation of the vinegar. The content is responsible for reducing cancerous tumors.

It is not a magic cure, but you can use ACV as a prevention measure for cancer, including esophageal cancer. People who have cancer can consume it to slow down cancer cells’ growth or stop the development altogether. It doesn’t hurt to use the vinegar to keep cancer at bay as you get other health benefits from it.


Apple cider vinegar has impressive antibacterial properties, and they come in handy in treating acne. Pimples and acne are a result of the skin being exposed to toxins and bacteria. You can treat acne with a diluted solution of ACV to help your skin clear up.

Mix one part of apple cider vinegar with one part water and use a cotton ball to apply the solution to your face. Leave it for a few minutes and rinse your face. You can do this for a couple of days to get rid of acne. Do not apply undiluted apple cider vinegar to avoid burns on your skin. You can use diluted ACV as a face toner if you have sensitivities or allergic reactions from using skincare products. The solution will keep your face free of toxins and bacteria, giving you a smooth and clear complexion.


Apple cider vinegar has prebiotics and probiotics that promote healthy digestion in the body. There are five types of probiotics in ACV: good gut bacteria, and you consume them. Another source for probiotics is yogurt, but a small quantity of ACV contains more of them than a cup of yogurt.

Prebiotics are a form of fiber that nourishes the good gut bacteria, improving the nutrients that your body can absorb from food. Prebiotics also slow down glucose absorption in the body, preventing a blood sugar spike after eating sugary stuff. It would help if you shook your ACV bottle to get the gunk that’s at the bottom, which is prebiotic.


Acidity in your digestive tract must stay at optimum levels for efficient food absorption and help microbes survive in the tummy. The ideal PH for the digestive tract is between 1.0 and 2.0. Taking ACV can help you balance the acidity levels in your digestive tract. Do not, under any circumstance, drink concentrated apple cider vinegar. Ensure you always dilute a spoon or two in a large glass of water at all times.

When the acidity levels in the digestive tract drop, harmful microbes thrive in the stomach and cause bloating. Also, the increase of harmful microbes in the body can decrease the amount of nutrient absorption in your body. Overall, ACV will maintain optimum acidity in the digestive tract and relief bloating.


Apple cider vinegar can get rid of bacteria on food, the skin, or on wounds. You can add ACV to water and use it to clean fruits and vegetables before storing them. The vinegar will kill any bacteria on the surface of the vegetables. You can also add a little bit to salads to kill bacteria and add some flavor to the vegetables.

You can use some ACV to dab it on warts or wounds to kill the bacteria. However, it can be painful as the vinegar gets in contact with your open wound. Some people who dabbed ACV have had to receive pain relievers to ease the resulting pain. You should try using a diluted version of AVC and see how it goes before applying concentrated AVC.


It is easy to take apple cider vinegar at home in the morning or evening. It would be best if you took it in the morning on an empty stomach. Do not eat for 30-60 minutes to let the vinegar be absorbed into the body. It would be best if you always diluted ACV in water before consuming it. You can use cold water or lukewarm water, whichever you prefer.

The ideal dosage is 1-2 tablespoons of ACV in a large glass of water. You can seep the water using a straw to prevent enamel erosion by the acid. You can start with 1-2 teaspoons in a large glass of water as you get used to taking ACV vinegar.

Do not exceed taking two tablespoons of ACV vinegar because it is highly acidic, and you can start experiencing adverse effects. You will begin to notice a change after drinking ACV for about a week or two. If you are taking it to aid in weight loss, you need to be patient and combine the vinegar with a healthy diet.

When Should I drink ACV?

Try a teaspoon in a glass of water 30 minutes before consuming your meals. This will reduce your appetite and aid in digestion.

Have some apple cider vinegar if you have cravings and are afraid that you will cheat on your diet. I find this to be extremely effective especially in the mid-afternoon times when my sugar cravings are at their highest.

Again a teaspoon in a glass of water does the trick.

How can I make my ACV work better?

Researchers have found that apple cider vinegar is most effective when taken before a high protein meal for its effect on digestion, appetite, and fullness.

What brand do you recommend?

I tend to stick to Braggs Organic Raw Unfiltered Apple Cider Vinegar. It has all the ideal components of quality apple cider vinegar.

If you simply cannot tolerate the taste of apple cider vinegar you can also try the pill or gummyOpens in a new tab. version of ACV.

Do you have any recipes to make the apple cider vinegar easy to drink?

Yes, we do! Try the following recipe.

acv detox drink

Apple Cider Vinegar Detox Tea Deliciousness

Apple cider vinegar detox drink. Try this first thing in the morning for a nice boost and get all the Apple Cider Vinegar benefits without the harsh taste.
4 from 3 votes
Prep Time 4 minutes
Cook Time 1 minute
Course Drinks
Cuisine detox
Servings 1
Calories 1 kcal


  • 1 cup Water
  • 1 tbsp Lemon juice
  • ¼ tbsp Ground Cinnamon
  • ½ tbsp Ground ginger
  • 1 dash Cayenne pepper optional
  • ½ tbsp Honey or Stevia optional


  • Boil water
  • Mix all the ingredients together
  • Filter the mixture into your favorite mug. Enjoy!



0 calories if using stevia instead of honey.


Serving: 1cupCalories: 1kcal
Keyword apple cider vinegar, detox, healthy, keto, low carb, paleo
Tried this recipe?Let us know how it was!



Apple cider vinegar is one of the oldest health drinks with many benefits when used the right way. In recent years, more people are opting to incorporate ACV in their diet to stay healthy. It is an organic way to get nutrients like manganese and prebiotics. The benefits above have been tested and proven over time. You can find organic apple cider vinegar at your local store at an affordable price. Try to buy from a reputable brand to ensure you are getting top-quality nutrients. Your ACV quality will determine the results you will enjoy when you start drinking it every day.

Fast weight Loss



Anthony MSc. Nutrition CPT

Anthony is a certified personal trainer, Certified Holistic Health Practitioner, and Strength and Conditioning coach. Today he works as a full-time fitness coach, writer, blogger, and author. In his spare time, he is an avid sailor, boating enthusiast, hiker, and backpacker His goal is to take the confusion out of weight loss and health and make it simple and easy to understand and follow. Anthony McGarr NASM CPT, CHHP, MSc. Nutrition, Certified Holistic Health Practitioner And Creator Of The Trans4m Diet

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