What Happens When You Take Apple Cider Vinegar Shots for 30 Days?

Consistent vinegar intake may reshape cravings and ease digestion for healthier habits.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 24, 2025

Consistent vinegar intake may reshape cravings and ease digestion for healthier habits.

Apple cider vinegar (commonly known as ACV) has surged in popularity in recent years, earning a reputation as a natural remedy for everything from weight loss and inflammation to improved digestion and immunity. Online communities and wellness celebrities alike rave about its supposed benefits, inspiring many curious individuals to start their own ACV routines. But what truly happens when you consume ACV shots daily for a month? Join us as we dive into the myths, the science, and a real-world 30-day apple cider vinegar experiment.

Why Is Apple Cider Vinegar Trending?

Unless you’ve been living under a rock, you’ve undoubtedly come across the apple cider vinegar craze. ACV is often touted as a cure-all, with bold claims circulating across social media and health blogs. Some of the most frequently mentioned supposed benefits include:

Reducing inflammation throughout the body
Promoting sustainable weight loss
Improving digestion and relieving bloating
Boosting immune health
Relieving symptoms of allergies, leg cramps, and even arthritis

While such claims often veer into the territory of wishful thinking, the public interest is real—and so is the skepticism among scientific and medical experts.

Starting the ACV Shots Challenge: A Personal Experiment

Curiosity about the real effects of ACV isn’t just for researchers—many everyday people, inspired by friends or online testimonials, decide to try it themselves. In this experiment, a 30-day daily ACV shot regimen was undertaken to observe any changes in cravings, digestion, energy, and overall well-being.

The protocol:

Product: Flavored apple cider vinegar “shots” from a reputable health brand (one shot equals about four teaspoons of ACV)
Flavor: Turmeric apple, which adds a peppery twist and potential anti-inflammatory perks
Duration: 30 days, with one shot daily (usually before a meal)

The following sections detail changes and experiences week by week, including insights from nutrition experts.

Week 1: Surprising Changes in Sugar Cravings

Immediately after the first ACV shot, unexpected results emerged. A major shift occurred in sugar consumption:

Previously strong cravings for sugary foods—especially chocolate—disappeared almost overnight.
Foods that usually tasted “normal” suddenly seemed excessively sweet, to the point where fruits like apples became hard to finish.

This surprising effect prompted a consultation with Katie Rankell, a registered dietitian and diabetes educator at UC Irvine Medical Center. She explained:

The acetic acid in vinegar is known to lower blood sugar by decreasing carbohydrate absorption in the digestive tract.
This can yield a greater feeling of fullness, which may partially explain the reduced cravings for sweets.

In short, ACV appeared to have a notable effect on appetite and the perception of sweetness as early as week one.

What Does Science Say About ACV?

Many of ACV’s purported benefits stem from its acetic acid content and its impact on metabolism and digestion. While the science is far from settled, a handful of studies offer insight into its possible mechanisms:

Blood Sugar Control: Several studies indicate that ACV can reduce blood sugar spikes after meals by interfering with carbohydrate absorption. For individuals with prediabetes, daily ACV intake has been associated with almost halving post-meal blood glucose levels.
Increased Fullness: By slowing the rate at which sugar leaves the stomach and enters the bloodstream, ACV can help people feel fuller, longer, potentially curbing snack cravings.
Weight Loss Benefits: Research exploring ACV for weight loss suggests small but measurable reductions in body weight for participants who consume one to two tablespoons per day.

However, it’s important to emphasize that:

Most studies are small and short-term.
No high-quality evidence proves ACV is a cure-all for any medical condition.
Claims beyond blood sugar and satiety effects remain largely unsubstantiated.

Week 2: Digestive Changes and Daily Routines

By the second week, the initial shock of the new routine wears off. Noteworthy changes experienced:

Cravings for sweets remained at bay, making it easier to eat a balanced diet.
No major changes were noticed in energy levels or mood.
Some improvement in digestion, with a reduction in episodes of bloating or discomfort, but still within individual variation.

However, taking an undiluted ACV shot can be tough on the digestive system, especially on an empty stomach. Many users find that mixing the vinegar with water (at least one cup per tablespoon of ACV) makes it more tolerable without sacrificing potential health benefits.

How to Take Apple Cider Vinegar Safely

ACV Shot Method	Pros	Cons
Undiluted “shot”	Quick and convenient	Can irritate mouth, throat, and stomach lining; strong taste
Diluted in water	Gentler on digestive tract; still effective	Takes more time to prepare; may dilute flavor
Mixed in salad dressings	Easy to incorporate into meals	Strength and dose less consistent

Expert tip: To minimize risk, start with a lower dose (e.g., 1 teaspoon a day), gradually increase to up to 1–2 tablespoons daily, and always dilute ACV in water or combine it with foods.

Week 3: Noticing Small but Notable Benefits

With the daily ACV shot now part of a routine, subtle benefits became apparent:

Snacking on sugary treats continued to be less tempting.
Digestion remained steady, with occasional days of improved regularity.
No dramatic boost in energy, but a sense of accomplishment from sticking to a daily habit.

The experiment reinforced that while ACV isn’t magic, its effect on cravings and fullness may be helpful for those seeking healthier eating habits.

The Science on ACV for Weight Loss

Can ACV actually help you lose weight? Here’s what the science says:

A 2013 study found that drinking ACV before meals was linked to smaller blood sugar spikes, potentially reducing cravings for carbs and sweets later.
Research in the Annals of Nutrition & Metabolism (2010) showed that consuming two teaspoons of ACV during a meal resulted in lower sugar crashes.
Weight loss observed in studies is typically modest—often two to four pounds over 12 weeks—when ACV is paired with other healthy lifestyle changes.

Experts suggest that:

The weight loss effect may primarily be due to appetite suppression and blood sugar stabilization—not any direct fat-burning activity.
Those with sensitive stomachs or a history of acid reflux should proceed with caution, as ACV can exacerbate these issues.

Week 4: The Final Stretch and Key Takeaways

As the month-long challenge concluded, the overarching impressions were:

ACV did not dramatically transform overall health or energy, but slightly reduced cravings for sweet and processed foods.
No noticeable weight loss, but maintaining healthier eating patterns felt easier.
Some improvement in digestion, but not beyond the range of normal variations seen with dietary changes in general.

Would daily ACV shots become a permanent habit? For some, the answer may depend more on personal taste and tolerance than on transformative effects.

Potential Side Effects and Risks of Regular ACV Use

While many people tolerate ACV without major problems, side effects are possible—especially if consumed undiluted or in excess. Medical experts advise:

Gastrointestinal discomfort: ACV can irritate the stomach lining and may worsen acid reflux.
Tooth enamel erosion: The acid in ACV can wear down tooth enamel. Always rinse your mouth with water after drinking ACV and avoid brushing teeth immediately afterward.
Potential drug interactions: ACV may interact with diuretics, insulin, or certain heart medications. Always consult a healthcare provider before starting an ACV regimen if you’re on medication.
Potassium reduction: Excessive intake may lower potassium levels, which is risky for those with specific health conditions.

Moderation and safe consumption practices are crucial for avoiding these side effects.

What’s the Best Way to Incorporate ACV?

If you’d like to try apple cider vinegar, consider the following proven methods:

Diluted in water: Mix 1–2 teaspoons (up to 1 tablespoon) of ACV into a large glass of water and drink before meals.
In salad dressings: Combine ACV with olive oil, mustard, and your choice of herbs for a tangy, nutritious dressing.
Flavor options: Try ACV mixed with turmeric, ginger, or honey to soften the strong taste.

Whichever method you choose, listen to your body and stop if you experience significant discomfort.

Expert Insights: What Nutritionists and Doctors Say

Katie Rankell, RD: “Acetic acid in vinegar lowers blood sugar by reducing carbohydrate absorption.”
Dr. Raj Dasgupta: Starting with small, diluted doses in water is key to avoiding side effects.
Mir Ali, MD: “Drinking vinegar undiluted can risk irritating your mouth and esophagus. Use in moderation and always consider individual tolerance.”

Conclusion: Is Apple Cider Vinegar a Miracle Elixir?

ACV is, at its core, a folk remedy whose legendary status has outpaced the hard science. While small studies support benefits for blood sugar and possibly appetite control, it is not a cure-all. Most people who try the 30-day ACV shot challenge report modest improvements in cravings and digestion, but life-changing effects are rare.

Bottom line: If you like the taste and experience fewer cravings, ACV can be a supportive addition to a balanced, healthy diet. Just keep realistic expectations, practice moderation, and consult your doctor with any concerns.

Frequently Asked Questions (FAQs)

Q: Can daily ACV shots help you lose weight?

A: Research indicates that ACV may help reduce appetite and stabilize blood sugar, potentially leading to modest weight loss when combined with healthy habits. However, significant weight loss solely from ACV is unlikely.

Q: Is it safe to take apple cider vinegar every day?

A: Most people can tolerate 1–2 tablespoons of diluted ACV daily, but side effects like stomach upset and enamel erosion are possible if overused. Talk to your doctor before starting, especially if you have underlying health issues.

Q: What’s the best way to take ACV for health benefits?

A: Always dilute ACV in water or use it in food (such as salad dressings). Avoid undiluted shots to prevent throat and mouth irritation.

Q: Are there people who should avoid ACV altogether?

A: Yes. People with acid reflux, ulcers, chronic kidney disease, or those taking certain medications should consult a healthcare provider before using ACV.

Q: Will apple cider vinegar solve all my health problems?

A: No single food or supplement is a magic bullet. ACV can play a role in a healthy lifestyle, but should not replace proven medical care or established dietary patterns.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete