Over half of current matriculants now take at least one gap year, so it's no longer a red flag in any real sense — if anything, it's closer to the norm. It's often a genuinely smart strategic move, giving you time for full-time clinical work, a stronger MCAT attempt, or an application that isn't rushed to hit an arbitrary deadline.
Don't take a gap year simply to "relax" without a clear plan for it. Use the time for something that meaningfully strengthens your application and shows real growth: scribing, research, sustained community service, or teaching. A gap year built around focused MCAT work or getting real help on your application tends to produce a noticeably stronger cycle than one spent without a plan — then be ready to write honestly about what you actually learned from it.