Five health benefits of drinking apple cider vinegar before bed
Apple cider vinegar is made by fermenting the sugar in apples, a process that turns them into acetic acid [1] (the main component of vinegar).
While apple cider vinegar is commonly used in cooking, it also boasts antioxidants and antibacterial properties.
Below, we’ll take you through five reasons you need to drink apple cider vinegar every night before bed.
It’s worth remembering, though, that drinking apple cider vinegar is not a miracle cure - you still have to maintain a healthy lifestyle with good nutritional choices and regular exercise.
1. Aiding weight loss
One of the most talked-about benefits of apple cider vinegar is its potential to support weight loss. ⚖️
This belief largely stems from the fact that apple cider vinegar contains pectin, a soluble fibre that helps the body absorb fats and carbohydrates more efficiently.
This may help limit fat storage and act as an appetite suppressant, helping you feel fuller for longer - and reduce late-night snacking!
There have also been studies to suggest that apple cider vinegar helps regulate blood sugar levels when consumed with a meal - more on this in the section on sleep quality below!
2. Supporting digestion
Apple cider vinegar is also believed to aid digestion, especially if you’re dealing with occasional digestive issues or have had a bit of an excessive meal. 🍔
Only the liver can truly detoxify, but many people believe that apple cider vinegar helps reduce bloating and indigestion at night.
Those with conditions like acid reflux [2] or gastritis [3] should definitely avoid acidic foods and drinks, though, as this may worsen their symptoms.
3. Improving sleep quality
High blood sugar levels can lead to insomnia and trouble falling asleep.
Apple cider vinegar is believed to help regulate blood sugar levels [4] and reduce blood sugar spikes, particularly in people with Type 2 diabetes.
Its positive effects on digestion may also contribute to a more comfortable and restful night’s sleep.
Apple cider vinegar is also rich in potassium [5], a mineral essential for regulating sleep and the nervous system. It may even help reduce snoring caused by nasal congestion, as potassium helps to clear mucus from the nasal passages. 😴
4. Fighting bad breath
Morning breath [6] is often caused by an overgrowth of bacteria in the mouth and throat overnight.
Gargling with apple cider vinegar before bed or drinking it diluted in hot water can help limit the growth of these bacteria.
This can help keep your breath fresh when you wake up. 🌅
5. Combating acne
Apple cider vinegar can help combat acne in two ways:
- Drinking a glass of apple cider vinegar diluted in hot water before bed
- Applying it topically to the skin (always diluted and preferably organic)
Regular consumption and application helps balance the skin’s pH, which can reduce breakouts.
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How to drink apple cider vinegar before bed
Although drinking apple cider vinegar may offer many potential health benefits, you should definitely be consuming it in moderation to avoid unwanted side effects.
Limit intake to one tablespoon (15ml) of apple cider vinegar, diluted in a large glass of warm or hot water (roughly 250 ml), once a day.
For the best results, aim to drink this mixture around 20 to 30 minutes before going to bed.
Overconsumption can lead to digestive discomforts, including nausea or heartburn. Regularly drinking undiluted apple cider vinegar may also harm tooth enamel.
For an additional antioxidant effect, you can also mix apple cider vinegar with lemon juice. 🍋
What type of apple cider vinegar should you be drinking?
Whenever possible, opt for organic apple cider vinegar that still contains “the mother”, a substance rich in enzymes and probiotics.
Do you have to drink apple cider vinegar with hot water?
It’s commonly believed that drinking apple cider vinegar with hot water aids the absorption of active ingredients in the digestive system.
But actually, whether or not the water is hot makes little difference as the nutrients are absorbed by the intestine after digestion. So feel free to opt for cold water if you prefer.
Who shouldn't drink apple cider vinegar?
Apple cider vinegar isn’t for everyone, and there are definitely certain groups of people who should limit consumption or avoid it all together. 🚫
Those who should steer clear (or at least be cautious) of apple cider vinegar include:
- People with digestive disorders: Anyone with a history of gastric ulcers, gastroesophageal reflux disease (GERD), or gastritis should stay away, as the acidity of apple cider vinegar can aggravate these conditions.
- People with sensitive teeth: The acidity of apple cider vinegar may erode tooth enamel, especially if consumed frequently.
- Pregnant or breastfeeding women: Consult a doctor before consuming apple cider vinegar if you’re pregnant or breastfeeding.
- Diabetics on medication: Those taking medication for diabetes should seek medical advice to ensure there are no contraindications.
If in doubt, it’s always best to consult a healthcare professional before adding apple cider vinegar to your nightly routine.
Is it good to drink apple cider vinegar before bed?
Drinking apple cider vinegar with hot water in the evening can offer various health benefits, including improved digestion, weight management, and potentially enhanced sleep quality.
This is all due to apple cider vinegar’s unique ability to promote a feeling of fullness and help stabilise blood sugar levels.
However, it’s crucial to use it in moderation and to consult with a healthcare professional if you have any specific health conditions. 👩⚕️
You may also want to consider drinking apple cider vinegar earlier in the day or for breakfast - you’ll see many of the same benefits.
Frequently asked questions
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Is drinking apple cider vinegar dangerous?
Drinking apple cider vinegar - diluted in water and in moderation - is generally considered safe.
However, consuming it undiluted or consuming too much can have some negative side effects. These include gastric issues, erosion of tooth enamel, and potential imbalances in potassium levels and bone density in some individuals.
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Can you drink apple cider vinegar on an empty stomach?
Yes, you can drink apple cider vinegar on an empty stomach, preferably around 30 minutes before a meal. However, it’s crucial to dilute it in a large glass of water to avoid any adverse effects.
Drinking apple cider vinegar before a meal is believed to stimulate digestion and help regulate blood sugar levels.
If you experience stomach aches, it's wise to proceed with caution and consider any contraindications.
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What else can apple cider vinegar be used for?
Apple cider vinegar is quite versatile and can be used in cooking, as a health supplement, and even for various household applications.
Renowned for its antibacterial, anti-inflammatory, antioxidant, antimicrobial, and anti-fungal properties, it serves many purposes.
Here are some common uses:
- Gargle for sore throats: Mix 4 teaspoons of apple cider vinegar in a large glass of hot water to soothe a sore throat.
- Hair rinse: Use it together with water to rinse your hair after shampooing to help tighten the scales of your hair and enhance shine.
- Natural remedy for cramps: Apple cider vinegar is often recommended as a natural remedy for muscle cramps, warts, and canker sores when applied topically.
- Cholesterol management: Studies have indicated that regular consumption of apple cider vinegar may positively influence cholesterol levels, particularly concerning lipid profiles and glycemic parameters.
- Household cleaner: Apple cider vinegar can also be used to clean surfaces effectively, thanks to its antimicrobial properties.
- Culinary uses: It’s perfect for creating delicious salad dressings and adds a tangy flavour to various dishes.
With so many potential uses, apple cider vinegar can be a valuable addition to your kitchen and health routine!
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References
- 1 Acetic acid: general information - GOV.UK
- 2 Heartburn and acid reflux - NHS
- 3 Gastritis - Symptoms and causes - Mayo Clinic
- 4 https://www.sciencedirect.com/science/article/abs/pii/s2405457719303055
- 5 Potassium and your health - health benefits and how much you need | healthdirect
- 6 What Causes Morning Breath and How Do You Get Rid of It? | LISTERINE®
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