Apple cider vinegar has been a staple in my daily wellness routine for years, and I genuinely believe in its benefits. Every morning, I mix two tablespoons of ACV with a little lukewarm water and drink it down. It’s quick, simple, and surprisingly not that bad! More importantly, this one small habit has a powerful impact on my overall health.

For centuries, women have turned to apple cider vinegar to aid digestion, support weight management, and even help regulate blood sugar levels. As someone who prioritizes natural health, I love that this single ingredient offers so many wellness benefits.

Recently, ACV has gained even more attention as people seek out natural ways to improve their health. If you’re wondering whether it’s worth adding to your routine, here’s why I swear by drinking apple cider vinegar every morning—and how you can start, too.

What Is Apple Cider Vinegar & How Is It Made?

Apple cider vinegar—or ACV as it’s often called—is exactly what it sounds like: vinegar made from apples. But the process is a little more complex than just squeezing apples into a bottle.

First, crushed apples are combined with yeast, which ferments the natural sugars and turns them into alcohol. Then, bacteria is added to further ferment the alcohol, converting it into acetic acid—the powerhouse compound behind ACV’s health benefits.

What’s “The Mother”?

If you’ve ever looked at a bottle of apple cider vinegar, you’ve probably noticed the term “the mother” on the label. So, what exactly is it?

If you choose organic, unfiltered apple cider vinegar, you’ll notice strands of proteins, enzymes, and beneficial bacteria floating inside. It looks like a cloudy substance floating in the vinegar, and that’s actually a sign of its raw, unfiltered quality.

This is known as the “mother”, and it’s what gives you all the gut-friendly, immune-boosting, and overall health benefits that make ACV so effective.

For household cleaning or general use, any ACV will do, but if you’re drinking it for health benefits, be sure to choose one that contains the mother—like Bragg’s, one of the most well-known brands on the market.

6 Health Benefits of Apple Cider Vinegar (ACV) for Women

Apple cider vinegar has some amazing benefits for women, from supporting digestion and metabolism to helping balance blood sugar levels. Its acetic acid and beneficial enzymes have made a huge difference for me in managing weight, improving gut health, and even boosting skin clarity.

It’s such a simple yet powerful addition to my daily routine.

Here’s a look at all the incredible benefits I’ve experienced with ACV:

1. Supports Healthy Digestion

Apple cider vinegar is rich in acetic acid, which helps promote healthy digestion by increasing stomach acid production. If you’ve ever dealt with bloating, indigestion, or sluggish digestion, ACV can help by breaking down food more efficiently.

Some people also swear by ACV for keeping them regular—meaning it helps promote healthy bowel movements. Since ACV stimulates digestive juices and encourages gut motility, it may help move things along if digestion tends to be sluggish.

This has been a game-changer for me, especially when it comes to feeling lighter and more comfortable after meals.

2. Helps Regulate Blood Sugar Levels

One of the things I love about apple cider vinegar is how it helps balance my blood sugar levels. ACV has been shown to improve insulin sensitivity and lower blood sugar levels, especially after meals.

In fact, The Glucose Goddess, Jesse Inchauspe, has shared research on how adding vinegar to your diet can reduce blood sugar spikes after eating. This is because vinegar slows the breakdown of starches into glucose and signals your muscles to absorb more glucose, helping to prevent sharp spikes and crashes.

Adding ACV to my routine has helped me avoid those mid-afternoon energy crashes, and I feel more steady overall. It’s such a simple way to support my body and keep things running smoothly, without having to worry about sudden drops or spikes in blood sugar.

If you struggle with sugar cravings or energy dips, this simple habit might help keep your blood sugar more stable throughout the day.

Double your efforts with my favorite foods that help lower blood sugar!

3. Aids In Weight Management

While apple cider vinegar isn’t a magic weight-loss solution, it can support healthy weight management by helping to control appetite. The acetic acid in ACV has been linked to increased satiety, meaning you may feel fuller for longer and be less likely to overeat.

For me, ACV helps boost feelings of fullness and helps curb those early-morning cravings.

That said, while ACV is a great addition to my routine, it’s important to keep realistic expectations. It works best when paired with a balanced diet and regular exercise. ACV supports my weight management goals, but it’s just one part of the bigger picture!

I also recommend checking out my best tips for getting rid of menopause belly fat!

4. Supports Gut Health

I love how ACV acts as a prebiotic, feeding the good bacteria in my gut. Unfiltered ACV contains beneficial bacteria and enzymes, thanks to the “mother.” These probiotics help nourish the gut microbiome, which plays a crucial role in digestion, immunity, and even mental health.

A balanced gut is key to overall wellness, and adding ACV to your daily routine can help keep it thriving.

These are a few of my favorite tips to improve gut health that I used to revamp mine in middle age!

5. Promotes Heart Health

Some research suggests that apple cider vinegar can help lower cholesterol levels and support heart health by reducing triglycerides and improving overall blood lipid profiles.

While ACV alone isn’t a substitute for a heart-healthy lifestyle, it’s a simple addition that may contribute to better cardiovascular health over time.

6. Supports Detoxification & Alkalizes the Body

While our bodies naturally detox on their own, apple cider vinegar can give that process a little extra support. ACV helps the liver flush out toxins more effectively and encourages an alkaline environment in the body, which may help reduce inflammation and promote overall vitality.

How To Get Started With Apple Cider Vinegar

Apple cider vinegar is a versatile ingredient that can be added to salad dressings, marinades, and even chutneys. But when it comes to daily wellness, many people (myself included!) prefer to dilute a tablespoon or two in a glass of water and drink it first thing in the morning.

Apple cider vinegar is deemed safe to use, with no side effects noted with normal consumption. This is the type of medicine that, in a world bogged by medicines boasting a long list of scary side effects, feels revolutionary, despite how old it is.

Since ACV has a strong, tangy taste, I don’t recommend drinking it straight—it’s too harsh on your teeth and throat. There are also pre-mixed apple cider vinegar drinks on the market, but be sure to check the labels—many are loaded with sugar, which defeats the purpose!

My ACV Morning Routine (Dosage & Dilution)

When I added apple cider vinegar to my routine, I started with a small amount and gradually increased it to avoid any digestive discomfort. I also make sure to dilute it properly.

Here’s my go-to method: I mix 1-2 tablespoons of ACV with a glass of warm water and drink it first thing in the morning. If the taste is too strong, try adding a squeeze of lemon or a teaspoon of raw honey to make it more palatable.

Just remember—ACV is acidic, so always dilute it to protect your teeth and stomach lining. And if you’re new to it, start with a smaller amount and gradually increase as your body adjusts.

Are ACV Gummies as Effective as Drinking Liquid Apple Cider Vinegar?

I get asked this question all the time. So I did my research and I couldn’t find a single study showing that ACV gummies are effective. If you’re just looking for an easy way to add a little vinegar to your diet, ACV gummies won’t hurt—but they won’t provide the same potency or health benefits as drinking real, unfiltered apple cider vinegar with the mother.

If you want the best results for digestion, blood sugar, and overall health, stick with the liquid version!

Here’s what I found out about why gummies are less effective:

1. Lower Acetic Acid Content

The key health benefits of apple cider vinegar—like blood sugar regulation, digestion support, and appetite control—come from its acetic acid content. In liquid form, ACV contains around 5-6% acetic acid.

However, most ACV gummies contain only a fraction of that, often less than one teaspoon of actual vinegar per serving.

2. Hidden Sugars & Additives

One of the main reasons people take ACV is for blood sugar balance, but many ACV gummies contain added sugars, glucose syrup, or other sweeteners—which can actually spike blood sugar instead of helping regulate it!

3. No “Mother” in Most Gummies

The mother in unfiltered apple cider vinegar is packed with beneficial probiotics and enzymes that support gut health. Unfortunately, most ACV gummies don’t contain the mother, meaning you miss out on those extra digestive benefits.

4. Convenience vs. Effectiveness

Gummies are more convenient and easier to take if you dislike the taste of ACV, but if you’re looking for the full range of benefits, drinking diluted apple cider vinegar is the better choice. If the taste is the main issue, try adding lemon or honey, or using it in a salad dressing instead.

Final Thoughts

Apple cider vinegar is such a simple, affordable, and natural way to support your health. Whether you’re looking to improve digestion, balance blood sugar, or just feel better overall, ACV is worth a try.

Give it a shot and see how you feel—you might just find it’s a game-changer in your daily routine like it has been for me!