I Drank Apple Cider Vinegar Every Day for a Week—Here's How I Felt

When I worked at a supplement store during university, a customer came in to buy three large jugs of apple cider vinegar (ACV). I asked her what she was cooking, and she gave me a confused look. Then she pinches her midsection and tells me she’s going to get rid of her belly fat. This was 2007, and diet culture was rampant. I shrugged and wished her the best of luck.

Fast forward to the present day, and apple cider vinegar is trending again, thanks to the popular Netflix drama of the same name. The Australian series, based on the book "The Woman Who Fooled the World" by Beau Donelly and Nick Toscano, is about a fraudulent wellness influencer who claims to treat her "cancer" through alternative therapies and nutrition. Although it’s a show meant to entertain, people (myself included) were intrigued and started looking up the health benefits of ACV. 

Weight loss isn’t the focus anymore but ACV’s energy-boosting abilities. As a busy working mom of two, I could always use more energy. I already use ACV in my cooking, such as for salad dressings and marinades, so I decided to try it out for a week.

Benefits of Apple Cider Vinegar

It turns out there are actually evidence-based health benefits of apple cider vinegar.

Depression

Dr. Patricia Mills, a specialist in physical medicine and rehabilitation and practicing functional medicine, explains that apple cider vinegar has been studied for its potential mental health benefits, particularly in relation to depression and Alzheimer’s disease. 

Specifically, a study found that daily vinegar ingestion over four weeks led to a significant reduction in self-reported depression symptoms in healthy overweight adults. This improvement was linked to enhanced niacin metabolism, which may play a role in mood enhancement.

Alzheimer’s Disease

According to Dr. Mills, ACV contains phenolic compounds with high antioxidant potential, which may help reduce the risk of Alzheimer’s disease by protecting neuronal cells from oxidative stress. The antioxidant properties of these compounds can address issues related to amyloid β and tau proteins, which are associated with Alzheimer’s. 

“Apple cider vinegar may offer mental health benefits by reducing depression symptoms and potentially lowering the risk of Alzheimer’s disease through its antioxidant properties. These effects are attributed to its role in enhancing niacin metabolism, as well as its phenolic content,” confirms Dr. Mills.

Gut Health

Dr. Amy Shah, a board-certified physician, nutrition specialist, author, and spokesperson for Nature’s Bounty, explains that raw apple cider vinegar acts as a probiotic, which means it contains beneficial bacteria that can promote gut health when consumed. 

Dr. Shah says that we can consider the research on the gut-brain connection to understand the potential impact of apple cider vinegar on mental health. Studies have shown that the balance of bacteria in the gut can influence brain chemistry, mood, and the risk of developing mental health conditions like anxiety and depression.

Before Drinking Apple Cider Vinegar

Before starting an ACV daily routine, I consulted with Andrea Soares, MS, RDN, CSSD, a registered dietitian specializing in sports nutrition, weight management, diabetes, and wellness. Soares gave the following tips:

Dilute It

“To avoid [teeth sensitivity and throat irritation], mix one to two tablespoons of ACV in a large glass of water (at least eight ounces),” recommends Soares.

Ease Into It

Soares says that consuming too much ACV too soon can cause digestive discomfort like bloating, nausea, or acid reflux. This happens because ACV increases stomach acidity, which can be good for digestion but irritating if your gut isn’t used to it, especially for people with acid reflux or a sensitive stomach. 

“Start with a teaspoon per day and gradually increase if you tolerate it well,” recommends Soares.

Be Mindful of Drug Interactions 

Soares advises talking to your doctor first if you take diabetes or blood pressure medications. ACV can lower blood sugar and blood pressure, which may cause unexpected drops when combined with certain medications.

Timing

Soares says there’s no strict rule for when you should take ACV. Some people like to drink ACV before meals because it may help with digestion and blood sugar control. Others prefer it in the morning for a metabolism boost. Just find what works best for you.

“[If] you want to give ACV a try, just dilute it, start slow, and listen to your body!” says Soares.

I decided to drink it before dinner since it’s my largest meal of the day. I wanted to see if it could help with digestion and potentially improve my energy levels in the evenings.

Drinking Apple Cider Vinegar Every Day

Day 1

The kids are playing in the living room when I start preparing dinner. I'm making penne with Italian sausage, cannelloni beans and garlic bread. After plating the meals, I prepare my apple cider vinegar drink. As per Soares’ advice, I mix one teaspoon of ACV with a glass of water. I drink it slowly at first. I thought it would be more sour, but the water helped it go down smoothly, and my stomach felt normal.

We eat dinner at 5:00 p.m. The kids go on their screens while I clean up the dishes and take a shower. I notice some gassiness I felt earlier is gone. I’m not as bloated as I usually am when I eat a lot of pasta and garlic. We start bedtime routines at 7:30 p.m., and the kids are out by 8:20 p.m. I’m pretty tired but I manage to stay awake to read a few chapters of my book.

Day 2

Another decent night’s rest. I’m feeling lucky because I rarely get two nights of good sleep in a row. The kids are downstairs watching TV. I make coffee. We’re out of milk. My stomach feels a bit irritated from drinking black coffee. I toast blueberry bagels with lots of butter for our breakfasts. 

After a packed day out with the family, we head back home and reheat last night’s leftovers for dinner. I increase my ACV intake to two teaspoons with a glass of water. I don’t notice any difference in tartness or taste. My stomach is handling it so far. The kids are asking for dessert, and we have leftover apple pie from my parents. It looks delicious, but I don’t crave anything sweet, so I serve up three slices instead of four.

Day 3

My luck changed, and my sleep was horrible. I had a vivid dream about taking an exam I didn’t study for. I woke up at 2 a.m. in a panicked frenzy. Then I had to use the washroom. I’m groggy when I wake up. The day is slow. I’m not too hungry, so I sip coffee while the kids eat oatmeal.

Later, I take my ACV before heading to my parents for dinner. They bought a decadent chocolate cake for dessert. I have a large piece of it with vanilla ice cream. I think I’m going to regret it in the evening. However, after the kids go to bed, I’m not getting a sugar crash or feeling sluggish like I usually do after a day of treats.

Day 4

It’s Sunday and I have another bad night of interrupted sleep. This time, my son came into our bed and was tossing and turning. I barely got five hours of sleep in total. I’m wiped out and starving. I scarf down peanut butter and banana toast. We head to the community center to make DIY stickers. The room is stuffy with lots of kids, and I’m exhausted. I try to do some stretches while the kids keep busy. 

We head home, and I make stir-fried pork, cabbage, and onion with rice noodles for dinner. I mix three teaspoons of ACV with water. I can taste the difference, but it doesn’t affect my stomach. I’m trying to survive without blowing up at the kids or my husband for the rest of the night. The kids finally sleep, and I procrastinate getting myself to bed. My body is tired, but my brain is racing. We watch an episode of "The Sopranos" before I go up to crash.

Day 5

I wake up feeling more energized today. It’s Monday and my parents are watching the kids. My husband drops them off at 9 a.m., and I start my laptop up. I finish an article and send a few emails before lunch. Then I do my leg workout and start the outline for another piece. I go pick the kids up and we head to the playground. I bring my book and read a few chapters. It’s a beautiful day. 

I take my ACV before heating the leftover noodles. Today, it slightly burns my throat, and I drink half of it. I finish the other half after dinner. After cleaning up, we go on our evening family walk around the block. The weather is nice and the sun isn’t setting until later. I’m feeling rested. My husband and I stay up past 11, watching "The Sopranos."

Day 6

Today, my in-laws are watching the kids, and my husband stays with them since they live across town. I get the whole house to myself for the day. I edit an article and come up with pitches for a client. I feel productive. I make a grilled cheese for lunch and do my chest and back workout after. 

I make soy sauce chicken for dinner with rice and green beans. I have some time before everyone comes home, so I put a facial mask on while listening to jazz and read my book. I sip my ACV. This is life. 

The kids come home and they’re starving. We eat dinner and they tell me about their day. I give my son a bath and I’m feeling chill. My energy levels are stable, and we take our time with stories. The kids don’t get to bed until 9.

Day 7

I take the kids to the park while my husband cuts and sands the wood for his bench project. We come back and decide to go out for dinner. We head to our favorite pizza joint. I forgot to drink my ACV before leaving so I take it when I come home. I up the ACV to four teaspoons. 

I’m pretty beat, but my husband says it’s family skate night at the community center. We haul our skates and helmets and do some rounds on the rink. I’m beyond exhausted at this point. I hurry through the bedtime routines and jump in the shower.

Takeaways

The biggest improvement I saw with taking ACV daily was my digestion. I experienced less bloating on the days when I ate foods that typically gave me gas. Since I haven’t taken ACV before except as an ingredient in my cooking, it was helpful to start with one teaspoon in a glass of water. 

The diluted concoction made it easier to swallow and was gentle on my stomach. I was up to four teaspoons by the last day, and I plan to increase it to two tablespoons (six teaspoons) over the next week. 

Taking it with the largest meal of the day was very effective. The acidity of ACV combined with my cup of joe would have irritated my stomach in the mornings. 

Should You Drink Apple Cider Vinegar to Boost Your Energy?

Overall, I didn’t notice a huge difference in my energy levels throughout the week. I still felt pretty exhausted on most evenings after the kids went to bed and on the days when I had terrible sleep. 

However, on Saturday, when I had a lot of sweets, I didn’t feel the sluggishness I typically feel hours after, so perhaps it helped balance my blood sugar levels. Also, I didn’t have many sugar cravings after dinner. Your experience may be different.

“While ACV doesn’t directly boost energy like coffee or B vitamins, it might help in a roundabout way. Since ACV can help stabilize blood sugar levels, it could prevent those energy crashes that happen after eating something sugary. Keeping blood sugar steady means fewer mood swings and less fatigue throughout the day,” says Soares.

Soares adds that some research shows ACV supports gut health; since our gut and brain are closely connected through the gut-brain axis, anything that helps digestion might have an indirect effect on mood. However, she advises that for those looking for a quick mental boost, ACV probably won’t be a game-changer. Prioritizing good sleep, hydration, and balanced meals is a better bet.

“Don’t expect miracles. While ACV has health benefits, it’s not a cure-all. A well-balanced diet, exercise, and hydration will always have a bigger impact on your overall energy and well-being. If you love ACV and feel good taking it, great! But if it’s not your thing, there are plenty of other ways to stay healthy,” advises Soares.