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Medically reviewed by Melissa Nieves, LND
Key Takeaways
- Drinking apple cider vinegar (ACV) before bed may support digestion, help regulate blood-sugar levels, and assist in weight management. However, more evidence is needed.
- ACV’s high acidity means it may cause throat irritation, worsen acid reflux, or damage tooth enamel if undiluted or taken too close to lying down.
- If you try it, dilute about 1 tablespoon of ACV in a glass of water, take it a couple of hours before bed rather than immediately before lying down, and take it consistently to assess any benefit.
Drinking apple cider vinegar before bed may improve digestion, regulate blood sugar, and support a restful night's sleep. Discover how this simple habit can benefit your health.
1. Improves Digestion
Apple cider vinegar is rich in probiotics that support digestive health by promoting beneficial bacteria in the gut microbiome and combating harmful bacteria.
Some studies suggest that this aids in breaking down food and carbohydrates in the digestive system, potentially reducing symptoms like bloating and gas, and leading to improved digestive health.
2. Helps Control Blood Sugar
ACV may lower blood sugar by slowing stomach emptying and reducing carbohydrate conversion to sugar in the digestive tract.
A review indicated that drinking ACV significantly reduced blood sugar levels in people with type 2 diabetes, with better results seen in those who consumed more of the vinegar.
Other research showed that people with type 2 diabetes who consumed ACV along with cheese before bedtime experienced a greater reduction in fasting blood sugar levels compared to those who only had cheese and water.
3. Supports Weight Management
Apple cider vinegar might help reduce appetite and increase feelings of fullness, especially at night. In one study, people with excess weight or obesity who consumed 3 teaspoons of ACV daily for 12 weeks had lower body weight and BMI.
Another study found that those who drank ACV for the same period reported feeling less hungry and lost more weight compared to those who didn't consume it.
4. Reduces Cholesterol Levels
Some research linked consuming apple cider vinegar with reduced total cholesterol levels and increased high-density lipoprotein (HDL or good) cholesterol levels, especially in people with type 2 diabetes.
Other studies show that people with type 2 diabetes who consumed ACV and a nutritious diet reduced low-density lipoprotein (LDL or bad) and total cholesterol levels.
5. Combats Harmful Bacteria
Research suggests that apple cider vinegar can function as a food preservative and combat harmful bacteria, including strains like Staphylococcus aureus (MRSA) and Escherichia coli (E. coli).
While ACV is traditionally used topically for disinfecting and treating infections, consuming it at night might help prevent harmful bacteria from lingering in the body.
6. Reduces High Blood Pressure
The acetic acid in apple cider vinegar may regulate blood pressure.
One study showed that consuming a 1-ounce (oz) serving of apple cider vinegar lowered systolic and diastolic blood pressure levels, while another found that drinking a 0.6-oz serving of ACV resulted in slight reductions in systolic blood pressure.
7. Boosts Mood
Regularly drinking ACV might have mental health benefits. In one study, college students reported improvements in mood and depression symptoms after consuming a 2 tbsp serving of apple cider vinegar twice daily over four weeks. In addition, the participants' urinalysis lab results were consistent with potential biomarkers that suggest a balanced mood.
Drawbacks of ACV Before Bed
Sometimes, drinking apple cider vinegar before bed may not be ideal. ACV's acidity can cause issues such as:
- Throat irritation
- Tooth enamel erosion
- Stomach discomfort, particularly in people with acid reflux or digestive conditions
These potential side effects may be especially noticeable when taking ACV at nighttime, when they have the potential to wake you up and disrupt your sleep.
How to Take It
You can try consuming ACV before bed in a few simple steps:
- Dilute 1 tbsp of ACV with water (or another liquid, like tea, if preferred)
- Drink it a few hours before bedtime to allow the liquid to settle in your stomach
- Make sure you only consume one serving per day
For the best results, staying consistent with your ACV consumption is recommended. Most available evidence suggests that it may take at least eight weeks to notice any benefits.
ACV Mistakes to Avoid
To fully reap the potential benefits of apple cider vinegar at bedtime, and avoid potential downsides, here's what experts suggest:
- Always dilute the liquid with water before drinking, as its acidity can lead to stomach and tooth damage.
- Limit your daily intake to a small serving once per day, as research around the safety of consuming large quantities of ACV is lacking.
- Be mindful of getting any liquid directly on your skin while consuming it, which can lead to irritation or reactions.
- Check with a healthcare provider to avoid medication interactions or other complications before trying it.
Read the original article on Verywell Health
