Apple Cider Vinegar Vs. Lemon Water: Which Is Healthier to Drink? Dietitians Explain

From fruits and vegetables to proteins and whole grains, there are so many healthy foods we strive to fit into our meals every day. Drinks are the same way; we want to make choices that support our overall health, not hurt it. But if it’s apple cider vinegar vs. lemon water, is one a smarter pick to sip regularly than the other?

Meet the experts: Stephanie Crabtree, M.S., R.D., a holistic registered dietitian in Venice, FL; Kathleen Garcia-Benson, R.D.N., C.S.S.D., C.P.T., a registered dietitian nutritionist with VNutrition.

Here, dietitians explain the possible benefits you can get from drinking apple cider vinegar and lemon water, plus when and why you might choose one drink instead of the other.

“Apple cider vinegar contains small amounts of beneficial bacteria and may support digestion by stimulating stomach acid,” says Stephanie Crabtree, M.S., R.D., a holistic registered dietitian in Venice, FL. “While it’s not a major source of probiotics, it can still be a helpful addition for overall gut health.” The tart vinegar may also offer benefits for blood sugar. “Apple cider vinegar may help slightly lower post-meal blood sugar by slowing gastric emptying and improving insulin sensitivity,” says Kathleen Garcia-Benson, R.D.N., C.S.S.D., C.P.T., a registered dietitian nutritionist with VNutrition. In other words, it may help reduce a post-meal blood sugar spike.

One study in Frontiers in Clinical Diabetes and Healthcare found that drinking apple cider vinegar daily may help people with type 2 diabetes manage their blood sugar better, though the researchers also noted that more studies are needed. Meanwhile, a review in Nutrients found that apple cider vinegar may support a weight management or weight loss regimen. “It can be a helpful add-on tool, but not a primary strategy,” adds Garcia-Benson.

To maximize the benefits you get from apple cider vinegar, Crabtree says it’s important to choose raw vinegar that contains the “mother,” a gelatinous substance at the bottom of the bottle that signals there are live cultures present.

“Apple cider vinegar can irritate the stomach, make reflux worse, and damage tooth enamel if not diluted,” says Garcia-Benson. “In large amounts, it may affect potassium levels or interact with certain medications.” Since the taste is so strong, Crabtree recommends using it in salad dressing or diluting one to two tablespoons in water and drinking it with a straw (to protect your teeth) before or with a meal.

“Drinking lemon water every day is a simple way to boost hydration and vitamin C intake,” Crabtree says. The juice of one lemon contains about 22 milligrams of vitamin C, or about 30% of the recommended daily intake for adult women, per the National Institutes of Health (NIH). Vitamin C is key for maintaining optimal immune function and helping the body break down proteins and synthesize collagen, among other important roles. According to the U.S. Department of Agriculture (USDA), lemon juice also delivers B vitamins to assist with energy production and potassium to support healthy blood pressure.

“The citric acid in lemon water can help reduce the risk of kidney stones by increasing citrate in the urine,” says Crabtree. According to Brown University Health, citric acid helps stop kidney stones from forming and may help break up stones that have already formed. Drinking a lot of water also helps prevent kidney stones, so adding lemon to your water offers a double dose of protection.

Then there’s the fact that if you’re comparing lemon water vs. plain water, lemon water simply tastes better. Considering that over half of American adults don’t drink enough water, according to one poll, the pleasing flavor of lemon water may be enough to get them closer to the water intake they require.

While not quite as acidic as apple cider vinegar, Garcia-Benson says that lemon water is also acidic, warranting concerns about tooth enamel damage if you’re only drinking lemon water all day. “It can also trigger reflux in some people,” she adds.

Neither apple cider vinegar nor lemon water is technically healthier than the other. “Each drink offers different benefits,” says Crabtree. “Lemon water provides vitamin C and can support hydration, while apple cider vinegar has more evidence for helping blunt post-meal blood sugar spikes.” That said, drinking lemon water daily is a lighter lift for most people, thanks to the milder and more pleasant taste. “Ultimately, it comes down to preference and what fits your routine consistently,” Crabtree says. Both can be part of a healthy and nourishing diet.