If you drink apple cider vinegar with water every day in moderate amounts, typically 1 to 2 tablespoons diluted in a large glass of water, most people experience mild effects and some potential benefits, but also risks if overused. Potential benefits reported include slightly improved digestion for some people due to acidity stimulating digestive enzymes, modest blood sugar regulation after meals as acetic acid may slow carbohydrate absorption, and small support for satiety which may help with weight management, plus mild antimicrobial effects from acetic acid. However, scientific evidence for most benefits is limited and not strong. Risks of daily use include erosion of tooth enamel because pH around 3 can soften enamel, so you should dilute well, drink with straw, and rinse mouth with water after, and not brush immediately. It can irritate esophagus and stomach lining, causing heartburn, nausea, especially if undiluted. Long-term excessive use can lower potassium levels and interact with diuretics and insulin. It may irritate kidneys if you have kidney disease. It does not detox your body, your liver and kidneys do that, and it will not cure bacterial infections. For air quality, drinking vinegar does not purify air. If you choose to drink it daily, dilute 1 tablespoon in 8 to 12 ounces of water, limit to once or twice daily with meals, protect teeth, and stop if you get burning or stomach pain, and consult your doctor if you have diabetes, gastroparesis, or take medications.
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