Apple cider vinegar (ACV) is a darling of the nutrition world, and it's easy to see why. But oh does it taste bad! Our holistic nutritionist explains why you should drink apple cider vinegar—plus we've rounded up 15 apple cider vinegar drink recipes to try when you can't stand the taste.
What Is Apple Cider Vinegar?
Apple cider vinegar is made from crushed apples that have been fermented. During the fermentation process, the sugar in the apples turns into organic acids, creating an array of enzymes, minerals, pectin, and probiotics known as “the mother.”
The “mother” is visible as cloudy strings in the bottom of the bottle. It is only found in organic, raw, unpasteurized, and unfiltered apple cider vinegar, such as Bragg’s. I recommend giving the bottle a gentle shake each time before using it to distribute these elements.
Now that you’re clear on what this mysterious tonic actually is, let’s dive a bit deeper into ACV’s digestive, detox, blood sugar, and beauty benefits.
Benefits of Apple Cider Vinegar
This fermented tonic has a ton of health benefits, ranging from improving digestion, providing relief from heartburn, reducing blood sugar and lipid levels, increasing energy, and eliminating cravings, to supporting fat burning and weight loss [source]. It has also been shown to help detox the body as an antioxidant free radical scavenger [source].
Digestive Benefits
Apple cider vinegar is rich in acetic acid, which supports digestive function with its enzymes and probiotics. It slows gastric emptying [source], which prevents those blood sugar spikes and allows food to be more effectively broken down in the stomach [source]. This leads to better nutrient absorption.
If you suffer from acid reflux or heartburn, your symptoms may, in fact, be caused by low stomach acid instead of too much. This may be contrary to what you have heard from your doctor. The truth is we are not sure who is right.
For those heartburn sufferers, try consuming 1–2 tablespoons of apple cider vinegar diluted in 8 ounces of water about 15 minutes before a meal. (This is not recommended for anyone with a stomach ulcer. Please discontinue or see your doctor if you are having worsening symptoms.)
Detox Benefits
Apple cider vinegar is rich in antioxidants, such as polyphenols, which are active in the lymphatic system and support the body’s detoxification processes. These antioxidants are particularly effective at mitigating the oxidizing impact of stress. ACV is a great tool to support daily detox and healthy circulation.
Blood Sugar Benefits
Apple cider vinegar has been shown to have numerous benefits for insulin function due to its blood sugar-supporting properties. Studies show that taking 2 tablespoons of apple cider vinegar and water before a meal improves insulin sensitivity and helps reduce blood sugar levels after eating, even with high-carbohydrate meals [source]. Steady blood sugar levels are crucial for balanced hormones, a stable mood, and reduced cortisol.
Apple cider vinegar is also great for reducing sugar cravings. It helps stabilize your blood sugar, supports satiety (that feeling of being full), and provides a sour taste. The sour taste of fermented foods and drinks can actually help to relieve the desire for sugar and processed foods.
Beauty Benefits
Beauty is an inside job! Apple cider vinegar supports your digestive and detoxification systems, which, in turn, help give your skin that healthy glow! The acetic acid in ACV has an alkalizing effect on the body. Things like coffee, alcohol, meat, sugar, dairy, and highly refined and processed foods are acidic, whereas fruits and veggies are alkaline.
Although it may seem counter-intuitive, lemons, limes, and apple cider vinegar all help alkalize and detoxify the body. Maintaining an alkaline diet supports your immune system, reduces inflammation, and creates a healthy microbiome.
Apple cider vinegar has also been shown to have antimicrobial properties [source] and can be used for topical skin applications. There are many ways to use ACV topically, such as in a hair rinse, bath soak, toner, deodorant, etc. You can check out more ways here.
In general, ACV is very safe. However, it is not recommended for women who are pregnant or breastfeeding. It is best for people on diabetes medications to consult their doctor before starting a regimen that includes apple cider vinegar, as it may lower blood sugar levels.
15 Apple Cider Vinegar Drink Recipes
Apple cider vinegar is a wonderful addition to your daily diet, but many people struggle to get it down the hatch because it’s taste is quite strong! You can add a tablespoon to a glass of water and sip on it or try one of these apple cider vinegar drink recipes to make it taste better:
Quick and Easy Apple Cider Vinegar Shots for a Daily Health Boost
1. Hold Your Nose
Add 1 tablespoon of apple cider vinegar to 2 ounces of water, hold your nose, and shoot it down the hatch
2. Pineapple Shooter
—¼ cup pineapple juice
—1 tablespoon apple cider vinegar
—1 teaspoon raw local honey
—Dash of cinnamon
—Dash of cayenne
3. Spicy Decongestant Shot
Soothe congestion and clear sinuses with cayenne pepper, raw honey and apple cider vinegar.
Apple Cider Vinegar Tea Recipes to Warm You Up
4. Immunity Elixir with Infused Apple Cider Vinegar
To boost the benefits of apple cider vinegar even more, we show you how to infuse it with healing ingredients like cinnamon, chamomile, calendula and adaptogens. This simple home remedy is perfect for keeping on hand during cold season.
5. Winter Detox Warmer
—1 glass of warm or hot water
—1 tablespoon apple cider vinegar
—1 tablespoon lemon juice
—½–1 teaspoon ground ginger
—¼ teaspoon cinnamon
—1 dash cayenne pepper
—1 teaspoon raw local honey
6. Sore Throat Herbal Elixir
A natural sore throat remedy made with raw honey, apple cider vinegar, and fresh ginger, this herbal elixir will have you feeling better in no time.
Apple Cider Vinegar Mocktail Recipes for a Healthy Happy Hour
7. Alkalizing Blackberry Cider Fizz Mocktail
If you have a weakness for fizzy drinks, this one is for you. The sweet flavors of blackberries, blood oranges, and rosemary help mask the ACV, creating a fizzy, fruity mocktail with digestion and metabolism benefits.
8. Raspberry Mint Shrub
—2 cups very ripe raspberries
—½ cup raw apple cider vinegar
—Sparkling water
Combine the berries and vinegar in a shallow dish, so the berries are mostly covered with the vinegar. Mash up the berries to release their juice. Cover and leave at room temperature for 24 hours. Pour the mixture through a fine mesh strainer, pressing on the solids to release the liquid. Discard the solids. Add 2 tablespoons of the raspberry vinegar mixture to a glass, and top with sparkling water.
9. Paloma Mocktail
—¼ cup grapefruit juice
—¾ cup plain or sparkling water
—1 tablespoon apple cider vinegar
—1 tablespoon lime juice
—1 teaspoon raw local honey
Apple Cider Vinegar Detox Drinks to Cleanse Your Body from Inside Out
10. ACV "Kill The Cravings" Water
You've probably heard the advice that drinking a glass of water before meals can help you eat less. Adding a small amount of apple cider vinegar supercharges the effect. It works to stabilize blood sugar and control your appetite. Plus (total honesty here), just getting that drink down puts a damper on cravings. In addition, taking the acid in before eating will help your stomach break down food and reduce acid reflux.
Add 1–2 teaspoons of ACV to 8 ounces of cold water, and drink it before each meal. I love it for an afternoon pick-me-up when the sugar cravings kick in. Start small and work your way up to 1 to 1-½ tablespoons. I have a much easier time when I add a bit of honey or stevia, but you can use mint, ginger, or lemon to help with the taste.
11. Lemon + Apple Cider Vinegar Infused Water
A glass of lemon water is a staple in so many of our morning routines, but you can give that water even more benefits by adding a little ACV. Our bodies lose moisture while we sleep so replenishing first thing in the morning is the best way to stay hydrated and kick start digestion and metabolism.
12. Spicy Apple Cider Vinegar Lemonade Recipe
Get a trio of skin clearing elixir recipes in this post, including a spicy lemonade made with apple cider vinegar. Like other fermented foods, ACV contains probiotics that help keep your gut and digestive system healthy. Bonus: cayenne and cinnamon will give your metabolism a kick, too.
13. Apple Cider Vinegar Protein Smoothie
Who knew you could add ACV to a smoothie?! Plus, it hides the taste and add a dose of gut-friendly probiotics.
14. ACV Coconut Water
If you've overindulged a bit, this makes a perfect hangover cure!
—4 cups coconut water (or regular water)
—1 lemon
—A handful of mint leaves
—A slice of fresh ginger root
—1 small cucumber
—A handful of fresh or frozen berries (e.g., raspberries, blueberries)
—1 tablespoon apple cider vinegar
Peel the cucumber into strips using a vegetable peeler. Slice the lemon into circles, the ginger into thin rounds, and pull the mint leaves off their stems. Pour the water or coconut water into a jug and add the lemon, cucumber, ginger, mint leaves, berries, and ACV. Then let the water sit for about thirty minutes to allow the flavors to infuse into it.
15. ACV Fire Cider
Okay, this one might not be the easiest to drink--clock the name--but its fiery taste means your immune system is reaping lots of benefits. Fire cider is an infused apple cider vinegar said to support the immune system, calm inflammation and improve circulation in the body.
Pumped to boost your beauty from the inside out? You might want to check out these chilled beauty elixirs, too.
This post was medically reviewed by Dr. Amy Shah, a double board-certified MD, who specializes in helping busy people repair their microbiome and reduce inflammation. Learn more about Hello Glow's medical reviewers here. As always, this is not personal medical advice, and we recommend that you talk with your doctor.
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