Apple Cider Vinegar Before Bed: Benefits and Possible Side Effects

In this article you'll find out what health benefits apple cider vinegar has and how to consume it to make the most of it.
Romeo Vitelli
Romeo Vitelli
Expert Writer
Received his doctorate in Psychology in 1987, spent fifteen years as a staff psychologist in Millbrook Correctional Centre. In 2003 went into full-time private practice. read more
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Medical Advisory Team
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Includes well-known professionals, who together provide decades of sleep medicine experience that enables Talk About Sleep to fulfill its mission of creating access to high- read more
Last updated: August 14, 2023
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For a long time, apple cider vinegar has been used as an essential part of any homemade pastry and as a staple in holistic medicine. This kitchen staple does have some impressive health benefits, especially when consumed before bed. So, what is apple cider vinegar and which advantages might it bring to your health? Apple cider vinegar is essentially apple juice that has been fermented with yeast, meaning the carbohydrates and sugar have fermented into acetic acid. This is what is known as the vinegar component. The most of the health benefits of apple cider vinegar are thought to be attributed to the healthy bacteria which it contains. Apple cider vinegar is available in both pasteurized and raw forms. Due to the nature of the processing, the pasteurized apple cider vinegar has less harmful bacteria present, but may also have less good bacteria as well. The unpasteurized form has more of the good bacteria in the final product, making it superior for many of the health benefits described below. If you drink apple cider vinegar before you go to bed it can improve and maintain health in a number of ways.

Health Benefits of Apple Cider Vinegar

The health benefits of a shot of apple cider vinegar are impressive. There is plentiful data showing the positive effects on whole body health, highlighting why you should take a shot of apple cider vinegar before bed or in the morning daily. Below, we’ll take a look at 7 benefits of apple cider vinegar.

Weight loss

Apple Cider Vinegar Before Bed: Benefits and Possible Side Effects

A few studies have shown that drinking a shot of apple cider vinegar before bed can aid in weight loss. The weight control effect is most likely due to the satiating effects apple cider vinegar. It is thought that drinking a small amount of apple cider vinegar or even taking a supplement before meals or bedtime may help curb appetite and burn fat. One study in particular found that the main component of apple cider vinegar, acetic acid, helped suppress body fat accumulation.

Treats sore throat

When taken with warm water and honey, a shot of apple cider vinegar can help treat a sore throat. The soothing effects of the warm water and honey are excellent in combination with a shot of apple cider vinegar due to its antibacterial effects. One of the most bestselling apple cider vinegar products on the market, Organic Himalayan Apple Cider Vinegar, is especially helpful due to its added benefits of vitamin C, turmeric, and cinnamon for treating ailments like sore throat and combatting illness.

Relieves stuffy nose

After drinking apple cider vinegar, some people notice a relief in stuffy nose and congestion. This is most likely due to the potassium content, which can help thin mucus. Potassium iodide is commonly used as an expectorant in modern medicine, or something that helps thin mucus and loosen congestion. Potassium iodide works by increasing the body’s natural secretions, which help thin out phlegm in the nose. The potassium in apple cider vinegar is believed to assist naturally to help thin mucus and thereby relieve stuffy nose and congestion.

Reduces stomach ache

Often times stomach aches are due to excessive microbes and bacteria in the digestive tract, causing an imbalance of good bacteria and bad bacteria. Bad bacteria can cause upset stomach through excess gas release and indigestion in the GI tract. Apple cider vinegar has antimicrobial and antibacterial properties, helping to ease stomach aches and restoring healthy gut flora. It can also promote optimal digestion by enhancing the stomach’s natural environment by creating a good pH balance. Apple cider vinegar is very acidic and can help the stomach by restoring it to its preferred acidic environment.

Reduces your blood sugar levels

Apple Cider Vinegar Before Bed: Benefits and Possible Side Effects

One of the most commonly used and studied reasons many people drink apple cider vinegar is for blood sugar control. It is thought that the acetic acid in the vinegar helps the liver to store excess glucose more efficiently. When the liver stores excess glucose effectively, there is less glucose circulating in the blood stream, leading to better blood glucose control and a less risk for things like type 2 diabetes and obesity. Furthermore, apple cider vinegar has the potential to cause increased insulin sensitivity, causing the body to be able to regulate blood sugars more efficiently. To get the best benefits, take apple cider vinegar before bed to improve blood sugar control overnight, with lasting benefits throughout the day.

Prevents indigestion

By consuming apple cider vinegar, you actually increase the acidity in the stomach and digestive tract. The stomach works best at a low pH, and apple cider vinegar has a naturally low pH. A low pH and optimal acidity can help ensure the GI tract is digesting food properly and foods are digested properly and thoroughly. A low pH leads to optimal digestion, meaning that drinking apple cider vinegar can help prevent symptoms of indigestion.

Rich in antibacterial properties

During the fermentation process, healthful bacteria is added. By the way, unfiltered apple cider vinegar contains enzymes and more good bacteria in general than pasteurized versions. Unfiltered apple cider vinegar may be more potent in antimicrobial properties. Ancient cultures knew the strength of apple cider vinegar’s antimicrobial abilities; traditional uses for apple cider vinegar are in disinfecting surfaces and for treating things like fungal infections, among others.

Can ease digestive problems

Apple Cider Vinegar Before Bed: Benefits and Possible Side Effects

Because apple cider vinegar can help to decrease the pH level of the stomach and increase its acidity, food can be better digested. A better stomach and GI tract environment helps to decrease bloating and gas, by ensuring there is an appropriate balance of gut microbes. Apple cider vinegar is also an antimicrobial substance, helping to kill bacteria in the GI tract that may be causing digestive problems. Harmful bacteria in the GI tract cause may symptoms, from general IBS symptoms to others such as bloating and diarrhea.

You might have a sound sleep

Nighttime may be your preferred time to take apple cider vinegar. A combination of warm water, honey, and apple cider vinegar can help produce a calming effect when taken before bed. Research has shown creating a healthy habit before bed can help establish a routine and improve overall sleep. Additionally, the combination of warm water and apple cider vinegar specifically is likely helpful for reducing the risk of indigestion and reflux when taken at least 30 minutes before going to sleep. Be sure to wait at least 30 minutes before lying down after eating or consuming any liquids to prevent indigestion and reflux.

How to Drink Apple Cider Vinegar

Apple Cider Vinegar Before Bed: Benefits and Possible Side Effects

Apple cider vinegar is capable of impressive effects, but it can take some time to get used to. It’s best to start consuming apple cider vinegar slowly, with 1-2 teaspoons diluted in water. A good idea is to build up slowly to a maximum dose of 2 tablespoons. Additionally, many people find the taste to be unpleasant when apple cider vinegar is consumed on its own. A good way to mask the unpleasant flavor, and to introduce apple cider vinegar, into your daily regimen is to drink it in combination with honey and some warm water. This combination can also help combat some of the unpleasant side effects that may occur with undiluted apple cider vinegar.

When to Drink Apple Cider Vinegar?

Apple cider vinegar can have different effects depending on when it’s consumed.

In the Morning?

Drinking apple cider vinegar in the morning can help promote feelings of satiety, which can help you stay on track with your diet. Because it helps to curb your appetite, it can be especially helpful to drink in the morning when following a restrictive diet such as intermittent fasting. Apple cider vinegar doesn’t interfere with intermittent fasting because it does not raise blood sugars and contains virtually no calories.

On an Empty Stomach?

Many sources state this is one of the most beneficial ways to consume apple cider vinegar. On an empty stomach, diluted apple cider vinegar can offer some of the greatest benefits such as promoting feelings of fullness, blood sugar regulation, and antimicrobial benefits. Although some people may experience indigestion when taking apple cider vinegar on an empty stomach, many people can combat unpleasant side effects by diluting apple cider vinegar with some warm water and honey.

At Night Before Bed?

This is one of the most popular times to consume apple cider vinegar. Drinking apple cider vinegar in combination with warm water and honey at least 30 minutes before bed may lower the risk of indigestion or acid reflux after laying down. It is especially helpful to wait at least 30 minutes before lying down if apple cider vinegar has caused any unpleasant side effects such as reflux. Another reason apple cider vinegar before bed is recommended is that, when mixed into a warm tonic, it can be part of a soothing night time routine.

Before or After Meals?

One reason drinking apple cider vinegar before or directly after meals is a great idea for those looking to control blood sugars. Drinking apple cider vinegar my help slow the emptying of the stomach contents, thereby limiting quick spikes in blood sugar. Due to the slowed gastric emptying, it is also a good choice to help promote feelings of fullness when taken before or after a meal, leading to greater weight control.

Potential Side Effects

The strong acids present in apple cider vinegar can pose a risk for a few potential side effects. When contemplating taking apple cider vinegar for the numerous health benefits, be sure to consider the following.

Tooth Enamel

The acidity in the main component of apple cider vinegar, acetic acid, can wear away tooth enamel. For that reason, it is not recommended to drink undiluted apple cider vinegar. Furthermore, it may also damage the throat tissue with prolonged and excessive undiluted use. To combat this risk to the teeth, it is strongly suggested that users dilute apple cider vinegar with a bit of warm water to help reduce the acidity.


Apple cider vinegar might also interact with some medications, making their effect stronger or weaker. In particular, apple cider vinegar can impact the way diabetes medications work in the body, because of its natural ability to help lower blood glucose. Be aware of this potential side effect to avoid dangerous levels of low blood sugars.

Stomach issues and nausea

Some people have found that apple cider vinegar can produce upset stomach and nausea. This is most likely due to the unpleasant taste. The best way to combat the unpleasant and unfamiliar taste is to take your daily dose of apple cider vinegar in a product such as Physician’s Choice Apple Cider Vinegar. Capsules like these can help to avoid the unpleasant taste altogether and combat potential nausea.

Final Thoughts

There are many potential health benefits to adding apple cider vinegar a regular to your daily routine, making it a popular holistic supplement to treat a wide variety of ailments. It is also helpful as a preventative supplement, and many people find that taking it daily can help stave off many ailments. To consume safely, start slowly and gradually build up intake of apple cider vinegar to a maximum amount of 2 tablespoons per day, diluted in water, with or without honey.

Apple cider vinegar provides many health benefits and there is significant positive research on its positive effects on health.  Apple cider vinegar has numerous health benefits, ranging from weight loss assistance to improved blood sugar control and more. Moreover, apple cider vinegar has antibacterial properties and plenty of antioxidants, helping to treat and prevent illnesses. However, it is important to take this supplement in the right way to prevent potential side effects. Apple cider vinegar before bed is one of the best ways to consume this supplement for the health benefits, though there are benefits to taking it at different times throughout the day.

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