Benefits and Side Effects of Apple Cider Vinegar

The Potential Benefits and Side Effects of Apple Cider Vinegar

Apple cider vinegar has recently grown in popularity as a health supplement. Proponents claim it can help with weight loss, blood sugar control, and improving skin health. However, there are some potential side effects to be aware of when taking apple cider vinegar.

What is Apple Cider Vinegar?

Apple cider vinegar is made by fermenting apple juice twice. First, the sugars in the apples are converted to alcohol by yeast. Then, bacteria converts the alcohol into acetic acid, which is the main active component of vinegars.

The acetic acid in apple cider vinegar is thought to provide most of its health benefits. Organic, unfiltered apple cider vinegars also contain proteins, enzymes, probiotics and polyphenols, which may add extra health properties.

Evidence for Benefits of Apple Cider Vinegar

Here is some of the current research on the potential health benefits of apple cider vinegar:

Weight Loss

Several human studies have found vinegar may increase feelings of fullness, causing people to eat 200-275 fewer calories over the rest of the day. This could theoretically lead to weight loss over time.

One 12-week study in obese individuals also showed that 15-30ml of vinegar per day caused weight loss of 2.6-3.7 pounds, or 1.2-1.7kg.

Blood Sugar Control

Vinegar may improve insulin sensitivity by 19-34% during high-carb meals and significantly lower blood sugar and insulin levels after meals.

One study found 2 tablespoons of apple cider vinegar before bed lowered fasting blood sugars by 4% upon waking up.

Heart Health

Animal studies suggest vinegar could decrease triglyceride and cholesterol levels. This could be due to acetic acid blocking fat absorption. However, human studies are needed.

Skin Health

The alpha hydroxy acids in vinegar have antibacterial properties that could theoretically improve skin health and help conditions like acne. However, clinical research is limited so far.

Potential Side Effects of Apple Cider Vinegar

While apple cider vinegar may provide some benefits, there are also some safety considerations to keep in mind:

Tooth Enamel Erosion

Apple cider vinegar is highly acidic, with a pH around 3.1. This acidity can erode tooth enamel when vinegar contacts teeth. One report found a woman experienced dental erosion after taking 2-3 tablespoons of vinegar daily for weight loss.

Throat Burns

Apple cider vinegar has the potential to cause burns in the throat or esophagus if taken undiluted due to its acidity. Always dilute with water before drinking.

Digestive Side Effects

Apple cider vinegar may cause nausea, diarrhea or constipation for some people. It may also exacerbate existing digestive issues.

Low Blood Sugar

The blood sugar lowering effects of vinegar could potentially be dangerous for diabetics or those on blood sugar lowering medications. Seek medical advice before using it if you have diabetes.

Drug Interactions

Vinegar could theoretically interact with diuretics, laxatives, and medications for heart disease and diabetes. Check with your doctor.

Skin Burns

Applying apple cider vinegar directly to the skin can cause burns and irritation. Always dilute with water before applying topically.

How to Take Apple Cider Vinegar

Most studies demonstrating benefits of apple cider vinegar used liquid vinegar taken with water. The standard dosage is 1-2 tablespoons (15-30ml) per day.

To maximize benefits while avoiding side effects:

• Always dilute with water before drinking to minimize risk of throat burns
• Start with smaller doses like 1 teaspoon and work up to larger amounts
• Avoid taking undiluted shots of vinegar
• Swish liquid around mouth and swallow, don't gargle to avoid contact with teeth
• Wait at least 30 minutes before brushing teeth after consuming to avoid excess enamel erosion
• Consider avoiding use if you have digestive issues or are taking medications that interact with vinegar
• Don’t apply undiluted vinegar directly on your skin

Should You Take Apple Cider Vinegar?

Evidence suggests apple cider vinegar may provide some health benefits, including promotion of weight loss and improved blood sugar control and heart health. However, there are risks like tooth erosion and low blood sugar to consider as well.

Talk to your doctor before starting to take apple cider vinegar regularly if you have any health conditions or take any medications. For most healthy individuals, incorporating a small amount into your diet is likely safe as long as proper precautions are taken.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.