What Happens to Your Blood Sugar When You Drink Apple Cider Vinegar

Apple cider vinegar has a reputation as a wellness fix-all. Now, it’s gaining popularity as a potential tool to help regulate blood sugar, and the claims have some truth.

How It Affects Blood Sugar in the Short Term

Drinking apple cider vinegar before a meal can have a noticeable short-term effect on blood sugar, especially after eating carbohydrates.

“Apple cider vinegar contains acetic acid, which slows down the digestion of starches,” said Martha Theran, MS, RD, RDN, a registered dietitian nutritionist and educator at the Pritikin Longevity Center.

“It reduces the rate at which glucose enters the bloodstream and can increase insulin sensitivity, particularly after carbohydrate-rich meals,” she said, and may also help muscles absorb more glucose, clearing excess sugar from the bloodstream.

The acetic acid and antioxidants in apple cider vinegar slow gastric emptying and reduce glucose production by the liver, causing blood sugar to rise more gradually, said Amy Brownstein, MS, RDN, a registered dietitian nutritionist at MyNetDiary.

You don’t have to wait long to see the effects if you regularly test your blood sugar. If you drink a tablespoon of apple cider vinegar diluted in water about 10 to 20 minutes before a meal, it’s often noticeable within minutes, said Theran.

What Happens to Your Blood Sugar Over Time

Some research also suggests that regularly drinking apple cider vinegar could support better blood sugar control over time, but the evidence is limited, and the vinegar alone likely isn’t enough.

“Drinking apple cider vinegar consistently may contribute to long-term improvements in blood sugar control and potentially lower A1C, but it’s not a standalone cure,” said Theran.

Using it regularly before high-carb meals could reduce the frequency and size of glucose spikes, which may support lower fasting glucose and improved insulin sensitivity over time.

One meta-analysis found significant reductions in fasting blood sugar and A1C when people with type 2 diabetes drank 15 to 30 milliliters (about 1 to 2 tablespoons) of apple cider vinegar daily for at least eight weeks.

Still, experts caution against over-relying on apple cider vinegar.

“Long-term use may potentially be unsafe,” said Brownstein, as drinking large amounts for extended periods may lead to low potassium levels, which can affect your heart and muscles.

The acidity can also erode tooth enamel with regular use, she added.

It’s Not a Substitute for Medication

Both dietitians agree: Apple cider vinegar is not a replacement for diabetes medication or other doctor-recommended strategies.

“It should not replace diet and lifestyle modifications or medications,” said Brownstein.

Talk to your healthcare provider if you’re considering adding it to your routine. According to Brownstein, this is especially important if you take insulin, potassium-lowering medications, or diuretics, as apple cider vinegar may interact with these drugs.