7 Surprising Benefits of Drinking Apple Cider Vinegar Before Bed You Need to Know

Benefits of Drinking Apple Cider Vinegar: Apple cider vinegar (ACV), made from fermented apple juice, is sometimes touted as a healthy nighttime drink. Research suggests it may offer benefits like better digestion and blood pressure control, but there are potential downsides, too.

1. Improves Digestion

Apple cider vinegar is naturally rich in probiotics that support digestive health. By combating harmful bacteria, ACV may encourage the growth of “good” bacteria in the gut microbiome (internal bacterial environment).

Studies suggest that this supports the breakdown of food and carbohydrates in the digestive tract, potentially reducing symptoms like bloating and gas, and resulting in better digestive health.

2. Helps Control Blood Sugar

ACV may reduce blood sugar levels by slowing down the rate at which the stomach empties and preventing carbohydrates from being broken down in the digestive tract and turned into sugar.

A review found that drinking ACV significantly reduced blood sugar levels in people with type 2 diabetes, and the more ACV they consumed, the better the results were.

In other research, people with type 2 diabetes who consumed ACV and a serving of cheese before bedtime had a greater reduction in fasting blood sugar levels than those who just ate water and cheese.

3. Supports Weight Management

Apple cider vinegar may curb your appetite and help you to feel fuller for longer, especially at night. In one study, people with excess weight or obesity who consumed 3 teaspoons (tsp) of ACV daily for 12 weeks experienced decreased body weight and body mass index (BMI).

Another study found that people with excess weight who drank ACV for the same period reported feeling less hungry and lost more weight than people who didn’t consume it.

4. Reduces Cholesterol Levels

Benefits of Drinking Apple Cider Vinegar, 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 apple cider vinegar’s ability to serve as a food preservative and fight against harmful bacteria, including certain strains, like Staphylococcus aureus (MRSA) and Escherichia coli (E. coli).

Though ACV has traditionally been used for topical bacterial purposes, such as disinfecting and treating infections, consuming it at night may 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.

How Much Apple Cider Vinegar Do You Need to Drink Daily to See the Maximum Benefits?

Apple cider vinegar being poured onto a spoon
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

Benefits of Drinking Apple Cider Vinegar, 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.

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