Should You Start Your Mornings With Apple Cider Vinegar? Here’s What Science And Tradition Say

Few things in the wellness world are as trusted as apple cider vinegar (ACV). From fitness influencers on social media to nutritionists and natural health advocates, many tout its health-boosting properties — particularly when drank first thing in the morning. But how much of this is science-based, and how much is just hype?

We’re going to break down everything you need to know about whether or not adding ACV to your morning routine is worth the hype: what it is, what benefits (if any) you can expect, the risks associated with it, and how to safely use it.

So What Is Apple Cider Vinegar, Exactly?

Apple cider vinegar is a kind of vinegar formed by fermenting crushed apples. This process is two-pronged:

The yeast use the sugars to ferment to alcohol

Acidogenesis: conversions of alcohol to components of vinegar by acetic acid bacteria

The final liquid contains:

• Acetic acid – the main compound credited for the majority of health benefits
  
• Enzymes and probiotics
  
• Vitamins and minerals in small amounts
  
• “The Mother” — a cloudy substance of beneficial bacteria along with proteins and enzymes

ACV that is unfiltered and unpasteurized includes this “mother,” thought to boost the healthful qualities of the vinegar.

If you have any questions, here’s what you need to know:

Establishing a morning routine is key to giving your day a healthy tone. It’s thought among others that apple cider vinegar benefits from drinking the first thing in the morning on an empty stomach:

• Activate digestion
• Help balance blood sugar
• Support metabolism
• Prepare the body for detoxification

So what are the benefits of Chondrus crispus? Let’s dive in.

5 Health Benefits Of Drinking Apple Cider Vinegar In The Morning

Supports Healthy Digestion

ACV may stimulate digestive enzymes and/or mimic stomach acid. This improves digestion, decreases bloating, and relieves indigestion symptoms.

Pro tip: ACV in the morning can pave the way for your digestive system for the day if you often feel heavy or slow after a meal.

Benefits for Blood Sugar Levels

One of the most studied effects of ACV is its ability to reduce postprandial blood sugar spikes. In a 2004 study published in Diabetes Care, researchers found that vinegar can enhance insulin sensitivity by as much as 34% during meals with high-carb content.

This leads to steady energy levels, lesser sugar cravings, and enhanced appetite regulation.

Supports Weight Management

ACV by itself isn’t going to make you drop a bunch of weight overnight, but it can help boost feelings of fullness, which may lead to eating fewer calories throughout the day. It can be an effective adjunct to a balanced diet and exercise.

Acts as a Natural Detoxifier

Although “detox” is a word commonly misused, ACV may enhance liver function and gut health due to its antibacterial and antifungal qualities. It will help keep a healthy balance in the gut microbiome, which contributes to overall wellness and digestion.

May Improve Skin and Immunity

With its antimicrobial properties and high levels of acetic acid, ACV can help clear skin of acne when taken internally. It also promotes a more alkaline environment in the body, which is thought to enhance immune function — even though vinegar itself is acidic.

How to Consume Apple Cider Vinegar in the Morning

To enjoy the benefits without risking a destructive damage to your teeth and stomach lining, you should never drink ACV neat.

Recommended Method:

Add 1 to 2 teaspoons of raw, unfiltered ACV to 1 glass (or 250 ml) of warm water

Consume it 20–30 minutes prior to breakfast

You can also add a teaspoon of honey or a pinch of cinnamon or lemon juice for taste and additional benefits

Note: Start at a smaller dose (1 tsp) and working your way up as long as your system agrees with it.

How Long Until You See Results?

ACV is not a quick fix. For most people, subtle benefits like less bloating, improved digestion, or less sugar cravings peak around 2 to 4 weeks of regular use.