If you’ve been following any health trends lately, you’ve probably seen apple cider vinegar popping up everywhere. Between its ability to aid weight loss to relieving problem skin, it seems like ACV has an answer for everything that ails you.
One practice that’s been gaining steam is sipping a shot of Apple cider vinegar right before hitting the hay. But do the proclaimed benefits of drinking “ACV before bed” hold water?
As someone with more than a casual interest in natural wellness solutions, I decided to look a bit deeper into whether there’s actually any merit to this nightcap ritual.
What I uncovered suggests this simple overnight routine could contribute real value to your overall health goals and well-being – if done safely and judiciously, of course. Let’s take a closer look.
- 1 ACV can help Curb cravings and prevent nighttime snacking:
- 2 how ACV inhibit belly fat storage and encourage fat burning:
- 3 Supports Gut Health
- 4 Clearer Skin
- 5 ACV may lower inflammation throughout the body:
- 6 ACV Calms Nerves
- 7 Reduces Acid Reflux Symptoms
- 8 apple cider vinegar before bed recipe
- 9 Other Ways To Use Apple Cider Vinegar
- 10 Author
ACV can help Curb cravings and prevent nighttime snacking:
We’ve all been there – it’s late, you’re lying in bed feeling peckish, and before you know it you’re raiding the pantry. But drinking ACV at night may prevent those unwelcome kitchen raids.
There are a few reasons why apple cider before bedtime seems to reduce cravings so effectively.
- Regulates blood sugar levels: When blood sugar spikes and crashes, it can trigger hunger and cravings. ACV may help stabilize blood sugar and prevent big fluctuations that lead to cravings.
- Contains acetic acid: The active ingredient in ACV is acetic acid. This compound has been shown to reduce levels of ghrelin, the “hunger hormone,” which can diminish appetite and cravings.
- Lowers glycemic load: Foods high on the glycemic index cause a spike in blood sugar and insulin levels. This leads to subsequent crashes that fuel cravings. ACV has a very low glycemic load, so it can help balance blood sugar when consumed.
how ACV inhibit belly fat storage and encourage fat burning:
Got too much jelly in that belly? Then reach for the ACV vinegar, particularly at night. Some evidence hints that the acetic acid in apple cider vinegar helps discourage belly fat accumulation long-term.
Studies shows this acid can suppress the storage of lipids (fats) in fat cells and stimulate fat burning genes. Specifically, it activates an enzyme called AMPK that regulates metabolism.
The idea is taking ACV before bed may help stop around 0.5-1 pound of visceral belly fat from accumulating each month while we rest.
Also, even though ACV is low calorie, some studies have found daily doses can increase calories burned by around 150 over 24 hours. I know that doesn’t sound like much extra energy expenditure, but it all adds up!
Populations that commonly eat diets higher in acetic acid tend to gain less belly fat as they age compared to those who don’t. So the theory is adding just one tablespoon (15ml), which contains 3 calories, of ACV to your evening routine could gradually help reduce belly bloat over time when paired with a healthy diet and exercise.
Supports Gut Health
Those bacteria and other microbes that live in our guts, known as our gut microbiome, play an important role in our overall health.
There’s even a saying, “gut health = mental health.” The good bacteria in our microbiome help our bodies get nutrients, support our immune systems, and even influence our moods and food cravings.
Apple cider vinegar can help keep our gut microbiome healthy thanks to its acetic acid and probiotic yeasts.
When you drink ACV before bed, the acetic acid feeds beneficial bacteria already present in our digestive systems. These microbes help fight harmful germs while also strengthening the gut walls.
Studies show acetic acid helps the probiotic bacteria bifidobacteria and lactobacilli grow more. These are important gut bacteria for metabolism, immunity, and how our guts communicate with our brains.
Did you know drinking ACV every day may help improve your skin? Apparently consuming around 2 tbsp can help your body better absorb retinol from the foods you eat.
Retinol is great for skin – it helps cell turnover so your complexion looks fresh and glowing.
The apple cider vinegar also has lots of pectin fiber which strengthens your skin’s natural protective barrier.
We’re always shedding dead skin cells, and a healthy skin barrier ensures they slough off smoothly instead of clogging pores. Some researchers think the pectin may also have anti-inflammatory effects topically when applied to problem spots.
ACV may lower inflammation throughout the body:
More and more research reveals chronic inflammation as the silent culprit behind many modern ailments.
This type of inflammation just simmers under the surface over time and gradually chips away at our health. Apple cider vinegar contains natural ingredients like acetic acid, phytonutrients and trigonelline that can help calm inflammation at its source.
When you drink ACV before bed, it has all night to spread through your tissues and cells while you sleep. Studies show the acids and other stuff in ACV do a great job of mopping up inflammation-causing free radicals that form during normal metabolism.
They also put the brakes on enzymes and genes that trigger inflammation. Even the pectin in apples helps by trapping nasty toxins in the gut that would otherwise rev up inflammation.
If you make ACV before bed a regular part of your routine, it could really help lower inflammation levels long-term. This might lend a hand in easing conditions brought on by too much inflammation like:
The good probiotics in raw ACV also keep gut bacteria balanced, and researchers are finding balanced gut bacteria can correlate to less inflammation markers in the bloodstream.
ACV Calms Nerves
Often when we’re stressed or anxious, it’s tough to fall asleep. Well, apparently the acetic acid and B vitamins in apple cider vinegar can help calm that mind-body connection.
The B vitamins, especially B1 in apple cider vinegar help nerve function and boost the production of melatonin – that hormone that makes us tired. Some research even found ACV shots before sleeping may raise melatonin levels and improve sleep quality.
You start to feel peaceful physically as muscles loosen up and breathing slows. Additional research links ACV supplements to decreased cortisol, heart rate, and mental fatigue.
So in theory, sipping some apple cider before bed could lull both mind and body into a more blissful sleep.
Reduces Acid Reflux Symptoms
As you all know, digestive issues like heartburn or bloating can seriously disrupt a good night’s rest. But it seems apple cider vinegar may offer some relief.
The high acetic acid content actually helps break down food more efficiently in the stomach and signals it to produce less excess acid that can cause reflux. Instead of that burning sensation waking you, the ACV’s balancing effect may prevent reflux from happening.
Plus, the natural probiotics and fiber in raw ACV promote smooth digestion overnight so things keep moving along as they should. When your gut is calmly processing without issues as you sleep, you feel way more refreshed in the morning.
A few readers have told me it’s made a real difference in quality of their sleep and ability to wake up feeling rested. If digestive troubles are robbing you of those precious Z’s, maybe give the ACV trick a try and let me know how it goes
apple cider vinegar before bed recipe
Now I know plain ACV water isn’t the most exciting nightcap. So I’ve been getting creative with flavor boosters to make it more enjoyable. This tropical twist has become my new favorite:
- 1 tbsp Bragg’s ACV
- 6oz water
- 1/2 tbsp honey
- Slices of lime or lemon
- Sprig of fresh mint
Other Ways To Use Apple Cider Vinegar
Some easy ways to work ACV into your routine.
- Mix 2 tbsp of raw, unfiltered ACV into 16oz water and sip before meals or bedtime. Some find turmeric helps further if adding pain/inflammation is a goal.
- Check the label to make sure your brand isn’t diluted – you want the full strength, real deal ACV.
- Drink with a straw to protect those pearly whites. Acid can wear ’em down over time without one.
- Drizzle some in homemade dressings when you chop up veggies for a salad. Marinades too when prepping meat – adds flavor beyond just the health boost.
- Capsules are an option too if you can’t handle the tang. Just confirm they’re straight ACV without any fillers messing with the dosage.