Ever wondered what happens if you drink apple cider vinegar (ACV) right before hitting the hay? Many people are curious about this, especially with all the buzz online. This article will break down all the ways ACV can help you, whether you take it at night or at other times, so you can figure out what works best for you.
The Power of Apple Cider Vinegar
ACV is pretty amazing because it can do a lot of good things for your body. Let’s look at some of the main benefits:
Digestion Helper
ACV is an acid, but it’s not super strong. Your stomach acid, hydrochloric acid, is way more powerful—about 30 to 100 times stronger! Even so, ACV helps kickstart your digestion. It tells your stomach to make more hydrochloric acid, which then helps release an enzyme called pepsin. Pepsin starts breaking down proteins in your stomach.
This whole process also gets your gallbladder to release bile and your pancreas to release enzymes. These enzymes, like proteases, lipases, and amylase, keep breaking down proteins, fats, and carbs in your small intestine. It’s like a domino effect, and ACV gets the first domino to fall.
Lots of people don’t make enough stomach acid, a condition called hypochlorhydria. This can lead to bloating, indigestion, and not absorbing nutrients well. You might miss out on important stuff like iron, calcium, and magnesium. Surprisingly, not enough stomach acid can even cause acid reflux or GERD.
People often think they have too much acid when they feel that burning, but usually, it’s the opposite. When food isn’t broken down properly, it just sits there and can bubble back up. ACV can help fix this by getting your stomach acid production back on track.
Blood Sugar Control
The main active part of ACV is acetic acid. By making your stomach more acidic, ACV slows down how fast food leaves your stomach. This means carbs turn into sugar more slowly, which helps prevent big spikes in your blood sugar. Studies have shown that taking ACV with or before a meal can make you up to 34% more sensitive to insulin. This is especially helpful for people with insulin resistance or type 2 diabetes.
Fat Burning Boost
ACV can also help your body burn fat. Acetic acid increases the activity of something called AMP Kinase, or AMPK. Think of AMPK as your body’s energy monitor. Your body uses energy in the form of ATP (adenosine triphosphate), which is like a fully charged battery. When you use energy, ATP turns into ADP (adenosine diphosphate) or AMP (adenosine monophosphate), which are like partially or fully drained batteries.
AMPK watches the ratio of AMP to ATP. If there’s a lot of AMP and not much ATP, it means your body is low on energy. ACV helps shift things so your body starts making energy more easily, which often means burning more fat and storing less. Plus, ACV can make you feel fuller by increasing a hormone called GLP-1, which can help reduce your appetite.
Gut Health Support
Acetic acid, the main ingredient in ACV, is a short-chain fatty acid. Some good gut bacteria produce it, and others use it as food. So, drinking ACV can give these good bacteria a little boost, acting like a prebiotic. ACV also has other organic acids that can help good bacteria grow and keep bad bacteria in check.
If you get unfiltered ACV, you’ll see some cloudy stuff at the bottom called “the mother.” This contains enzymes and bacteria that act like probiotics, further helping your gut balance. So, ACV can really help improve your overall gut health in many ways.
When to Take Apple Cider Vinegar
Now that you know what ACV can do, let’s talk about the best time to take it. The timing depends on what you’re trying to achieve.
Morning Routine (Empty Stomach)
Taking ACV first thing in the morning on an empty stomach can:
- Prime your digestion: It gets your digestive system ready for food, even if you’re not eating for a few hours.
- Cleanse your system: It helps clear out any leftover undigested stuff, acting like a gentle detox.
- Support gut health: It gives your gut bacteria a head start.
- Boost metabolism: It kickstarts your AMPK and fat burning, giving you a little energy boost.
- Systemic benefits: The enzymes released can get into your bloodstream and help clean up various proteins and other junk in your body.
Before Meals
If you take ACV about 15 to 20 minutes before a meal, you’ll get:
- Better digestion: It jumpstarts the breakdown of food, making sure you get the most out of what you eat.
- Improved nutrient absorption: You’ll absorb proteins, minerals, fats, and carbs better.
- Reduced acid reflux: If you have issues with reflux, this can often help.
- Stable blood sugar: This is a big one! It dramatically reduces blood sugar spikes and improves insulin sensitivity.
Before Bedtime
Taking ACV before bed, as the title suggests, can primarily help with:
- Gut health: It continues to support a healthy gut while you sleep.
- Blood sugar control: This is especially useful if your blood sugar tends to be high in the morning, which can happen with insulin resistance or diabetes. ACV can help keep it steady throughout the night.
However, if you tend to have low blood sugar (hypoglycemia) or if your blood sugar swings a lot, taking ACV before bed might not be a good idea. It could make your blood sugar drop too low, which can mess with your sleep. For some people, stable blood sugar from ACV can actually improve sleep quality.
If you do take it before bed, remember to rinse your mouth with water afterward. Wait about 30 minutes before brushing your teeth, because ACV can temporarily soften tooth enamel, and brushing too soon could cause damage.
How Much and How to Take It
The amount of ACV you take can change depending on when you take it.
Dosage Guidelines
- Morning (empty stomach): Typically, one tablespoon (about 15 ml) mixed with at least 8 to 16 ounces (2.5 to 5 dl) of water. This helps prevent irritation to your digestive tract and teeth.
- Before a meal:
- For low-carb meals: One tablespoon with 8 to 16 ounces of water.
- For higher-carb meals: Two tablespoons, but you’ll need to double the water to 16 to 32 ounces (about half a liter to a liter). Make sure you drink all the water and wait at least 20, or even better, 30 minutes before eating so the fluid doesn’t interfere with digestion.
- Before bed: Reduce the amount significantly. Start with one teaspoon (about 5 ml). You can work your way up if you feel you need more, but often, a teaspoon is enough. Taking too much before bed, especially if you’re prone to reflux, can cause irritation when you lie down. You don’t have to take it right before bed; if you eat dinner at 6 PM and go to bed at 10 PM, taking it at 8 or 9 PM is perfectly fine. You’ll still get the benefits.
Making it Taste Better
Let’s be honest, ACV isn’t everyone’s favorite flavor. Here are some tips to make it more palatable:
- Dilute it: Always use plenty of water, at least 8 ounces per tablespoon of ACV.
- Add lemon: A squeeze of fresh lemon can brighten the taste.
- Sweeten it: A few drops of concentrated stevia can cut the acidity without adding sugar.
- Sparkling water: Many people enjoy mixing ACV with sparkling water and a few ice cubes for a refreshing drink.
How Much is Too Much?
While ACV is good, more isn’t always better. You generally don’t want to go over six tablespoons (90 ml) a day. The amounts we’ve discussed are usually well below this limit.
Potential Risks
- Digestive irritation: Too much ACV can irritate your stomach or esophagus. If this happens, dilute it more and reduce your dosage. Start small and don’t force it.
- Tooth enamel erosion: The acid can wear down your tooth enamel. Always dilute it, and consider using a straw to minimize contact with your teeth. Rinse your mouth with water right after drinking it.
- Mineral loss: Excessive amounts of ACV can lead to a loss of minerals, especially potassium, and can unbalance other minerals like calcium and magnesium, potentially leading to bone loss. However, sticking to the recommended dosages (around three tablespoons a day) should prevent this.
There was a case where a woman drank over a cup (about 17 tablespoons) of ACV daily for six years. She ended up with severe potassium deficiency and significant bone loss. This just goes to show that moderation is key.
Other Vinegars Count Too!
Remember that other vinegars also contain acetic acid. If you’re having a salad with olive oil and a couple of tablespoons of wine vinegar, you’re already getting the acidity you need for that meal. You don’t need to add ACV on top of it.
Even hot sauces can contain a lot of vinegar (30-50% or more). If you’re dousing your wings in hot sauce, you might be getting two or three tablespoons of vinegar per person, which is plenty for that meal.
While apple cider vinegar is often preferred, especially the organic, unfiltered kind with “the mother” for its extra enzymes and probiotics, plain white distilled vinegar also works. The acetic acid is the same. If ACV is too pricey for daily use, a gallon of distilled vinegar from the store can give you most of the benefits for very little cost.
Ultimately, the best time to take ACV depends on your personal health goals. Consider what you’re trying to improve, and choose the timing that aligns with those benefits. You can even combine different timings throughout the day if it suits your needs, just be mindful of the total amount.