Research indicates that apple cider vinegar, made from fermented apple juice, offers numerous health benefits including improved digestion and blood pressure regulation. According to Verywell Health, there are seven benefits to consuming it before bedtime:

1. Improves digestion
Apple cider vinegar is naturally rich in probiotics that enhance digestive health by fighting harmful bacteria and encouraging the growth of beneficial gut bacteria. Studies show this supports digestion of food and carbohydrates, potentially reducing symptoms like bloating and gas, leading to better digestive health.

2. Helps regulate blood sugar
It may lower blood sugar levels by slowing stomach emptying and preventing carbohydrate digestion into sugars. A study found that drinking apple cider vinegar significantly reduced blood sugar in type 2 diabetics, with better results at higher consumption. Another study showed fasting blood sugar dropped more in type 2 diabetics who took vinegar with some cheese before bed compared to those who had water and cheese.

3. Aids weight control
Apple cider vinegar may curb appetite and help you feel full longer, especially at night. One study observed overweight or obese individuals who consumed 3 teaspoons daily for 12 weeks lost weight and reduced BMI. Another study reported reduced hunger and greater weight loss in those who took vinegar compared to those who did not.

4. Lowers cholesterol levels
Some research links apple cider vinegar intake to lower total cholesterol and increased HDL (good cholesterol), especially in type 2 diabetics. Other studies show those with type 2 diabetes who consumed vinegar alongside a healthy diet had reduced LDL (bad cholesterol) and total cholesterol.

5. Fights harmful bacteria
Research indicates apple cider vinegar acts as a food preservative and combats harmful bacteria including strains like MRSA and E. coli. Traditionally used topically for disinfection and treating infections, taking it at night may help prevent harmful bacteria from persisting in the body.

6. Reduces high blood pressure
Acetic acid in apple cider vinegar may regulate blood pressure. One study showed a 28-gram serving lowered both systolic and diastolic blood pressure, while another found a slight reduction in systolic pressure.

7. Improves mood
Regular consumption may benefit mental health. A study found university students reported mood and depression symptom improvements after taking two tablespoons twice daily for 4 weeks. Urine tests aligned with biomarkers indicating balanced mood.

How to consume apple cider vinegar
Try these simple steps before bed:
– Dilute one tablespoon in water or another liquid like tea.
– Drink a few hours before sleeping to allow settling in your stomach.
– Limit to one serving daily.

For best results, continue use as benefits may take at least eight weeks to appear.

Mistakes to avoid
To maximize benefits and avoid side effects:
– Always dilute vinegar before drinking to prevent stomach and tooth damage.
– Limit daily intake to a small dose once per day.
– Avoid direct skin contact with the liquid to prevent irritation or allergic reactions.