Apple Cider Vinegar and Blood Sugar: Potential Benefits, Risks, and Who Should Avoid It
Apple cider vinegar (ACV) gets recommended for blood sugar all over the internet. The truth: there’s some limited evidence it may slightly improve post‑meal responses for some people, but it’s not a magic fix—and it can cause problems if used carelessly.
Quick note (patient-to-patient): We’re people living with diabetes sharing education and lived experience, not medical professionals. This article is informational only.
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## What research suggests (big picture)
Some small studies suggest vinegar taken with meals may modestly reduce post‑meal glucose in some people. Results vary and evidence isn’t strong enough to treat as a primary strategy.
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## How people typically use it
Common approach:
– 1–2 teaspoons diluted in a large glass of water with/around a meal
Never take vinegar straight—always dilute.
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## Risks and who should be cautious
– Reflux/GERD can worsen
– Tooth enamel irritation (use dilution, don’t sip all day)
– Low potassium risk in some situations
– People with gastroparesis (delayed stomach emptying) should be cautious
If you take diabetes meds that can cause lows, monitor patterns.
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## FAQs
**Can ACV lower A1C?** Any effect would be indirect and would take time; evidence is limited.
**Is ACV better before or with meals?** Most discussion is around taking it with meals; tolerance matters most.