How Much Apple Cider Vinegar Per Day? Dosage Guide

There is no official daily dose of apple cider vinegar (ACV) set by any health authority. What exists are doses used in clinical trials — and these vary widely. In studies that assessed body composition in adults with excess weight or type 2 diabetes, the amounts tested were typically 1 to 2 tablespoons (about 15 to 30 ml) per day, always diluted and for at least 4 weeks ¹. If you are looking for a practical and conservative starting point, 1 tablespoon (15 ml) diluted in a large glass of water is the most common reference — but the most important thing is not the exact number: it is to always dilute, start low and notice how your body reacts.

This page explains what the trials actually used, why "more" is not "better", what the TuttiBear gummies label says and when you should talk to a healthcare professional before taking ACV.

What the trials say about how much ACV per day

Most of the evidence on ACV comes from trials with liquid vinegar, not gummies. A 2025 meta-analysis pooled 10 randomised trials with 789 adults (with type 2 diabetes and/or excess weight) and found that daily ACV intake for at least 4 weeks was associated with modest reductions in body weight, BMI and waist circumference ¹. It is important to note that the effects were small and that heterogeneity between studies was high — in other words, the results were not uniform.

Another meta-analysis, this one from 2021, combined 9 trials (10 study arms) and observed reductions in total cholesterol, fasting glucose and HbA1c with ACV consumption ². A broader meta-analysis, with 25 trials and 1320 adults, found improvements in fasting glucose, HbA1c and total cholesterol, but not in BMI, fasting insulin or triglycerides ³.

What this means in practice: the doses studied fall, in most cases, between 15 and 30 ml per day, but the studies did not directly compare "15 ml versus 30 ml" to say which is better. There is therefore no established optimal dose — there is a range that has been tested and that most people tolerate well when diluted.

Doses used in studies: a practical summary

Doses used in studies: a practical summary. The table below summarises what the trials actually administered. Note that study doses are not dosing instructions — they only serve to put what was investigated into context.

Type of study	Population	Dose used	Duration
Meta-analysis of 10 randomised trials 1	789 adults with type 2 diabetes and/or excess weight	Typically 15–30 ml/day of liquid ACV	≥ 4 weeks
Meta-analysis of 9 trials (10 arms) 2	Adults (lipid and glycaemic profiles)	Variable doses of liquid ACV	Minimum inclusion duration ≥ 2 weeks
Meta-analysis of 25 trials 3	1320 adults with cardiometabolic risk factors	Variable doses of ACV	Subgroup analysis by duration: ≥ 12 and < 12 weeks
Randomised trial in PCOS 4	94 women with PCOS and insulin resistance, taking metformin 1500 mg/day	1500 mg/day of ACV in capsules	12 weeks

Note that the trial in women with polycystic ovary syndrome (PCOS) used 1500 mg capsules and was carried out alongside metformin — a medicine. That result cannot be extrapolated to healthy people taking ACV on their own ⁴.

Why diluting ACV is not optional

Apple cider vinegar is diluted acetic acid — typically 5% acidity. Consumed neat, it can irritate the throat, oesophagus and stomach, and repeated contact with tooth enamel is a recognised risk. The rule of thumb is simple: never drink ACV without diluting it in at least a large glass of water (about 240 ml).

If you use a straw, you reduce contact with your teeth. If you feel burning or reflux, stop and reassess. And if you have a history of gastro-oesophageal reflux, gastritis or an ulcer, it is better to talk to a healthcare professional before starting.

Excessive ACV consumption (more than 2 tablespoons per day) has been associated, in case reports, with low potassium levels and digestive problems. Stay within the amounts used in the trials and do not increase the dose on your own initiative.

Starting slowly: how to build tolerance

If you have never taken ACV, starting with 1 teaspoon (5 ml) diluted in water is a sensible way to test tolerance. Over one to two weeks, you can gradually increase to 1 tablespoon (15 ml), always diluted. This gradual increase is not an established scientific rule — it is a practical precaution to minimise gastric discomfort.

To learn more about how to fit ACV into your daily routine, see our guide on how to include apple cider vinegar in your routine.

To understand how ACV fits into everyday eating, also see the guide on apple cider vinegar for digestion.

What the TuttiBear gummies label says

What the TuttiBear gummies label says: TuttiBear Appetite Control Gummies provide 1000 mg of apple cider vinegar per serving of 2 gummies, plus vitamin B6 (1 mg, 71% NRV), folic acid (400 µg, 200% NRV), vitamin B12 (2.4 µg, 96% NRV), iodine (100 µg, 67% NRV), pomegranate juice powder (80 mg) and beetroot juice powder (80 mg). The directions for use state to chew 2 gummies per day, preferably after a meal.

Let us compare with the trials: the studied doses of liquid ACV were typically 15 to 30 ml per day (roughly 15,000 to 30,000 mg, assuming a 5% acetic acid concentration). The gummies provide 1000 mg per serving — a considerably lower amount. This does not mean the gummies are ineffective; it simply means that the ACV dose in the gummies is different from the one used in trials with liquid vinegar. Study doses are not dosing instructions and should not be used to adjust your supplementation.

The gummies contain polyols (maltitol), and excessive consumption may have a laxative effect. Do not exceed the recommended daily dose. If you are pregnant, breastfeeding, have a medical condition or are taking medication, consult a healthcare professional before consuming.

What the evidence does not show

It is important to be clear about the limits of the evidence. A randomised crossover trial with 20 participants found no significant changes in 24-hour urinary parameters with ACV consumption ⁵. A study in atopic dermatitis found that diluted ACV baths did not change the skin's bacterial microbiome ⁶. And a trial in healthy adults that increased exposure to short-chain fatty acids through diet (including ACV) observed changes in faecal and plasma markers, but ACV was only one component of the intervention ⁷.

None of these studies directly answers the question "what is the ideal daily dose of ACV?". The honest answer is: we do not know what the optimal dose is, we only know that doses between 15 and 30 ml were used in trials and that most participants tolerated them when diluted.

Who should be cautious with ACV

• People with acid reflux, gastritis or an ulcer: the acidity may aggravate symptoms.
• People taking medication: ACV may interact with diuretics, insulin or blood pressure medicines. Talk to your doctor.
• Pregnant or breastfeeding: there is limited data on the safety of ACV in these situations — consult a healthcare professional.
• Children: there are no established doses for children; do not give ACV to children without professional guidance.

For a more detailed look at the safety of ACV in everyday use, see the article Is apple cider vinegar safe for daily use?.

Liquid ACV or gummies? What changes in practice

There are no studies directly comparing the effectiveness of ACV gummies with liquid vinegar. What we know is that gummies offer a fixed, standardised dose, do not have the sour taste of vinegar and do not expose tooth enamel to acetic acid. On the other hand, the ACV dose in gummies is lower than the one used in most trials with liquid vinegar.

If you prefer the liquid form, follow the dilution precautions. If you prefer the convenience of gummies, be aware that you are taking a different amount from the one that was studied. For a more detailed comparison, see Apple cider vinegar vs. gummies: which is the best form?.

To get to know the ingredient itself better, visit the apple cider vinegar page.

If you want to start by understanding what research has already shown about this ingredient, read the article on the health benefits of apple cider vinegar.

Practical questions about daily intake

Should I take ACV on an empty stomach?

There is no evidence that taking it on an empty stomach is better. If you do, always dilute it in water. Many people prefer to take it after a meal to reduce gastric discomfort.

Can I take ACV at night?

Yes, as long as it is diluted. There is no evidence showing that the time of day significantly changes the results. To explore this topic, see Best time to take apple cider vinegar.

How long does it take to work?

In the trials, interventions lasted at least 4 weeks ¹ and, in other cases, 12 weeks ⁴. Do not expect immediate results — and remember that the effects observed were modest and in specific populations.

In summary

There is no official daily dose of ACV. Trials typically used 15 to 30 ml per day, diluted, for at least 4 weeks, but the results were modest and variable. TuttiBear gummies provide 1000 mg of ACV per serving of 2 gummies — a different amount from the one used in studies with liquid vinegar. If you choose liquid ACV, always dilute it and start slowly; the doses used in the trials were typically between 15 and 30 ml per day. If you have health conditions or take medication, talk to a healthcare professional before starting.

Frequently asked questions

What is the recommended daily dose of apple cider vinegar?

There is no official recommended dose. In clinical trials, the amounts tested were typically 1 to 2 tablespoons (15 to 30 ml) per day, always diluted in water. Most people tolerate this amount well, but the effects observed in the studies were modest.

Can I take apple cider vinegar on an empty stomach?

You can, as long as it is well diluted in at least a large glass of water. However, if you feel gastric discomfort, it is preferable to take it after a meal. There is no evidence showing that taking it on an empty stomach brings more benefits.

Are apple cider vinegar gummies as effective as liquid vinegar?

There are no studies directly comparing gummies with liquid vinegar. TuttiBear gummies provide 1000 mg of ACV per serving of 2 gummies, an amount lower than the one used in most trials with liquid vinegar. Gummies offer convenience and a standardised dose, but they cannot be said to be equivalent to liquid vinegar.

How long should I wait to see results with apple cider vinegar?

In the trials, interventions lasted at least 4 weeks, and some studies ran for 12 weeks. The effects observed were modest and in specific populations, such as adults with excess weight or type 2 diabetes. Do not expect quick or dramatic results.

Can apple cider vinegar interact with medication?

Yes, ACV may potentially interact with diuretics, insulin and blood pressure medicines. If you take any of these medicines, talk to your doctor before starting to take ACV regularly.

Is apple cider vinegar safe for pregnant women or children?

There is limited data on the safety of ACV during pregnancy and breastfeeding. For children, there are no established doses. In both cases, consult a healthcare professional before giving or taking ACV.