The 4 Best Apple Cider Vinegars, Chosen by a Dietitian

Frequently Asked Questions

• What is the best time to take apple cider vinegar?

  There is no current, substantiated research on the best time of day to consume apple cider vinegar. Incorporate ACV at a time that works best with your schedule. Apple cider vinegar is best consumed as part of a balanced diet consisting of fruits, vegetables, healthy fats, whole grains, and lean proteins. 

• What is the best way to take apple cider vinegar?

  The best way to take apple cider vinegar is largely dependent on your taste buds and preference. If you’re using a pure ACV, try it whisked into a dressing with extra virgin olive oil or diluted in water as a beverage. Savage says, "I recommend mixing one tablespoon of apple cider vinegar and the juice of half a lemon to eight ounces of water." You also can try flavored ACV shots for a morning boost.

  The recommended dosage of ACV varies, depending on the manufacturer and the potential health benefits you are looking to achieve. In general, the recommended intake range is about one to two tablespoons per day. Start with one tablespoon and increase based on tolerance. Be sure to consider the potential negative side effects when assessing your ACV intake. 

• Is apple cider vinegar good for you?

  The research on the health benefits of apple cider vinegar is limited, but some evidence suggests that it may support weight loss and improve cholesterol levels and blood sugar control. However, if you are looking to control your blood sugar, the primary focus should be on proven interventions focused on a balanced diet rich in high-fiber carbohydrates, incorporating fruits, vegetables, healthy fats, whole grains, and lean proteins.

  While there do not appear to be any negative side effects when consumed in moderation, consuming an excess of undiluted ACV could lead to unhealthy outcomes, including damage to tooth enamel, lowering potassium levels (especially when taken with certain medications) and gastrointestinal side effects, like nausea and delayed gastric emptying.

  The bottom line is that for most people, consuming moderate amounts of apple cider can be a healthy addition to a balanced diet. It can also enhance the flavor of nutrient-dense foods, like vegetables and whole grains.

• What does apple cider vinegar do?

  The most compelling research appears to be centered on ACV's potential to reduce postprandial (or post-meal) blood sugar and insulin spikes. There are different hypothesis being explored, but the acetic acid content in apple cider vinegar may suppress certain enzymes, influencing carbohydrate absorption. This effect could therefore lower the amount of glucose from food being released into the bloodstream.

  Also being explored are the effects of acetic acid on insulin sensitivity and the efficiency of glucose uptake in skeletal muscle mass, which therefore would bring down the level of glucose in the blood. ACV may reduce the endogenous (or internal) production of fatty acids and glucose in the liver, which may have beneficial effects on both glycemic control and blood lipid panels. More research is needed about the potential health benefits of apple cider vinegar and the mechanisms of action.

• Does apple cider vinegar go bad?

  Apple cider vinegar typically has a long shelf life due to its highly acidic content that has natural preservative and antimicrobial effects. Most bottled ACVs will have an expiration date provided by the manufacturer that can range from two to five years. Once opened, and if not stored properly with a tight lid, it can be more susceptible to oxidation and breakdown of contents.