Apple cider vinegar (ACV) has become incredibly popular in recent years as a health supplement. Proponents claim it provides a wide range of benefits, from aiding weight loss to improving digestion. While ACV can be taken straight or mixed into drinks, many people opt to take it in gummy form for convenience and taste. But when is the best time to take apple cider vinegar gummies? Here’s a look at some guidelines on timing and dosage.
Timing and Dosage to Take Apple Cider Vinegar Gummies
Morning
Taking ACV gummies first thing in the morning is one of the best times. An empty stomach allows for the fastest absorption of the acetic acid and other compounds in ACV that provide the benefits.
Some research suggests that consuming ACV in the morning may support weight loss and fat burning. ACV can help control appetite and reduce calorie intake throughout the day when taken before eating. Acetic acid may boost metabolism, helping you burn slightly more calories.
Starting your day with the cleansing action of apple cider vinegar can also help support digestion and gut health. The prebiotics in ACV promote the growth of beneficial bacteria. Consuming on an empty stomach allows the ACV to get where it needs to go in your digestive tract to balance out bacteria.
Most recommendations suggest taking 1-2 ACV gummies first thing when you wake up, at least 20–30 minutes before eating breakfast. This allows time for it to start working before food enters the stomach.
Before Meals
In addition to taking ACV gummies first thing in the morning, taking them 15-20 minutes before other meals can also be beneficial. Again, the acetic acid can help control appetite, blood sugar spikes, and fat absorption.
If you tend to overeat at meals or make poor choices when overly hungry, ACV gummies can help curb cravings. Taking them right before meals gives time for the appetite-suppressing effects to kick in. This leads to eating smaller portions and making healthier choices.
Just be sure to leave enough time before meals for the gummies to dissolve. Taking ACV gummies immediately before eating won’t provide the same benefits for appetite and blood sugar control.
Before Bed
Some evidence shows that taking ACV at night may support blood sugar control and metabolism. Acetic acid helps block enzymes that contribute to excess glucose production in the liver. This leads to lower fasting blood sugar levels in the morning.
ACV at night also appears to support metabolic processes while you sleep. Studies show it increases fat burning and reduces fat accumulation when consumed before bed.
Potential downsides of taking ACV gummies before bed include acid reflux or interrupted sleep patterns. If you have reflux, the acidity could make it worse. And if you are sensitive to vitamins or supplements disrupting your sleep, the gummies may be better taken earlier in the day.
However, if you tolerate ACV well, taking 1-2 gummies about 30 minutes before bedtime can provide metabolic and blood sugar benefits overnight. Start with a low dose and see how you respond.
Before Exercise
Some preliminary research shows apple cider vinegar may boost energy levels and endurance for workouts. Acetic acid may help with the conversion of carbs into energy to fuel your exercise performance.
Take 1-2 ACV gummies about 30 minutes pre-workout or before high-intensity interval training. However, listen to your body’s response. While small doses may provide an energy boost, large amounts of ACV could hinder performance.
Additionally, the timing depends on when you work out. If your main workout is first thing in the morning, the pre-breakfast guideline would apply. But for afternoon or evening exercise, 30 minutes before the workout is ideal.
How Many Gummies Should You Take?
Most ACV gummy products recommend taking 1-2 gummies 1-3 times per day. This provides about 500–1500 mg of ACV per day.
Studies showing benefits like appetite suppression, weight loss, and blood sugar control used dosages in this range. Start with 1 gummy before 1-2 meals per day or before morning and evening.
Pay attention to the effects on digestion, hunger levels, and energy over the first several days. Increase to the maximum suggested dose of 2 gummies up to 3 times daily if you tolerate it well.
Exceeding 3 gummies or 3000 mg of ACV per day is not recommended, especially long-term. The acidity can damage tooth enamel and the esophagus when consumed in excess.
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Final Tips
Read gummy labels closely and start with the lowest effective dose.
Take on an empty stomach whenever possible to maximize absorption and benefits.
Avoid taking ACV gummies right before intense exercise or hard training sessions.
Talk to your doctor before using ACV gummies if you take medications or have chronic health conditions.
Drink a full glass of water after taking ACV gummies to dilute the acidity.
The research on ACV gummies timing is still emerging but points to benefits from taking them before meals, in the morning, and at night. Pay attention to when you see the best results based on your health goals. Proper timing can help maximize the benefits of your ACV gummies.
FAQ
The effects of ACV gummies should be noticeable within 1-2 weeks. Benefits like appetite control, improved digestion, and increased energy may happen more quickly. But measurable changes in weight, blood sugar, and cholesterol can take 2-4 weeks.
Take a break from ACV gummies every few months to give your body a rest. Discontinue use if you experience bothersome side effects like digestive upset, nausea, headaches or dizziness. See your doctor if symptoms persist.
Yes, taking ACV gummies on an empty stomach about 30 minutes before meals or first thing in the morning maximizes the health benefits. Start with 1 gummy at first to see how your stomach tolerates the acidity.
Most people can safely take 1-2 ACV gummies about 30 minutes before bedtime. However, stop taking them at night if you experience worsening heartburn, disrupted sleep, or frequent urination.
