The Potential Benefits of Apple Cider Vinegar Shots
Apple cider vinegar (ACV) has become an increasingly popular health supplement in recent years. Proponents claim it can help with weight loss, lower blood sugar levels, and improve heart health among other benefits. One way people are getting their ACV is by taking straight shots of the vinegar.
ACV shots have gained attention as a quick and potent way to get a concentrated dose of the vinegar. But are there proven benefits to taking ACV shots? And are there any potential downsides?
What Is Apple Cider Vinegar?
ACV is made by fermenting apple juice until the sugars turn into alcohol. Then bacteria are added which further ferment the alcohol into acetic acid. This process leaves a sour liquid that contains vitamins, minerals, and amino acids.
Raw, unfiltered ACV like Bragg's brand contains strands of proteins, enzymes, and friendly bacteria that give it a murky appearance. This type of ACV is considered the most beneficial.
Nutrients in Apple Cider Vinegar
Although it's not a significant source of many vitamins and minerals, ACV contains small amounts of:
- Potassium: Regulates fluid balance, nerve signals, and blood pressure
- Magnesium: Involved in over 300 enzymatic reactions in the body
- Iron: Transports oxygen throughout the body
- Vitamin B9 (folate): Important for cell growth and DNA formation
It also contains amino acids like lysine and ornithine which form proteins and help transport fat.
However, its main nutritional component is acetic acid, which has antibacterial properties and gives ACV its sour taste.
Potential Benefits of Apple Cider Vinegar Shots
There are several proposed ways straight ACV shots could improve health:
May Support Weight Loss
Some research indicates ACV may encourage weight loss in a few different ways:
- Improves satiety: The acetic acid may suppress appetite and make you feel fuller.
- Lowers blood sugar: ACV appears to improve insulin sensitivity and slow digestion of carbs.
- Boosts metabolism: Animal studies found acetic acid increased the amount of fat burned for energy.
Most studies showing ACV helps weight loss used 1-2 tablespoons (15-30 mL) mixed with water daily. Whether shots have the same effect is unsure.
Can Lower Blood Sugar
Vinegar consumption consistently improves blood sugar control in people with type 2 diabetes and insulin resistance.
ACV is thought to delay gastric emptying after meals and lower the effective carbohydrate load. This results in smaller blood sugar spikes.
One study gave participants with well-controlled type 2 diabetes 2 ounces (60 mL) of ACV at bedtime or upon waking for 2 days. This significantly lowered fasting blood glucose by around 4%.
May Improve Heart Health
A few ways ACV could support heart health include:
- Lowers cholesterol: Animal studies found acetic acid reduced total cholesterol and triglycerides.
- Lowers blood pressure: The acetic acid may decrease renin activity and lead to blood pressure drops.
- Prevents blood clots: Vinegar inhibited platelet aggregation in lab studies.
There's also evidence vinegar reduces heart disease risk. One study followed over 12,000 adults for about 19 years. Those consuming vinegar had reduced risk of cardiovascular mortality.
Alleviates Indigestion and Acid Reflux
Ironically, although ACV is highly acidic, there's some evidence small amounts may relieve indigestion by neutralizing stomach acid.
It's thought the acetic acid may reduce acid reflux symptoms like heartburn. One lab study found acetic acid significantly inhibited acid reflux in gastric cells.
Improves Skin Health
Due to its antibacterial properties, ACV makes a nice natural toner for skin. The alpha hydroxy acids in vinegar also gently exfoliate and remove dead skin cells.
Apple cider vinegar contains acids like malic acid which rejuvenate skin by promoting circulation. This may help improve complexion.
Potential Downsides of Apple Cider Vinegar Shots
While ACV shots may offer benefits, there are some potential side effects to consider as well:
Can Damage Tooth Enamel
Since vinegars are acidic, they can erode tooth enamel with regular use. Consuming ACV straight can make this worse.
One study measured vinegar's effects on extracted human molars. The acetic acid significantly degraded the enamel after 4 hours of exposure.
To prevent excess enamel erosion, dilute ACV shots in water and rinse your mouth afterward.
May Irritate Digestive Tract
The high acidity of ACV may provoke digestive issues like nausea, throatburn, and reflux in sensitive people.
Cases of throat irritation and even throat burns from taking ACV straight have been reported. Diluting shots may make them easier to tolerate.
Interacts With Certain Medications
ACV can lower potassium levels, so should be used cautiously with diuretics and laxatives. The acetic acid may also interfere with some diabetes and heart disease drugs.
Talk to your doctor before taking ACV if you take any medications, especially diabetes or blood thinner medication.
How to Take Apple Cider Vinegar Shots
To get the benefits of ACV shots without as many risks, here are some tips:
- Dilute 1-2 tablespoons ACV in 2-4 ounces of water for shots.
- Swish water or a mouth rinse around your mouth after to prevent enamel erosion.
- Use a straw when possible to prevent contact with your teeth.
- Monitor for symptoms like nausea, reflux, or throat irritation.
- Consider taking ACV with meals instead of on an empty stomach when possible.
Start with a low dose like 1 teaspoon ACV diluted in 4 ounces of water. Gradually work up to 1-2 tablespoons in 4-6 ounces of water once or twice per day to see if you tolerate shots well.
Should You Take Apple Cider Vinegar Shots?
Based on the current evidence, ACV shots may provide some benefits but also come with health risks. The research on ACV's effects in concentrated shots is limited compared to larger dilutions.
ACV shots likely provide similar benefits to larger dilutions for blood sugar, weight loss, heart health, etc. However, potential side effects like enamel erosion, reflux, and medication interactions may be amplified.
People with digestive issues like GERD or acid reflux may want to avoid ACV shots. Anyone on medications that interact with ACV should exercise caution as well.
Diluting the shots, rinsing your mouth, and taking them with meals can help minimize side effects. But more research is still needed on the optimal dosage and administration method.
Overall, ACV shots don't provide any unique benefits over larger dilutions of vinegar taken 1-2 times per day. Larger dilutions may actually be safer and easier to tolerate for most people.
Frequently Asked Questions
How much apple cider vinegar should you drink a day?
There is no official recommended daily intake for ACV. Many health experts suggest 1-2 tablespoons (15-30 mL) mixed with water once or twice per day. Start with small doses like 1 teaspoon and work up to the recommended dosage to assess your tolerance.
When should you drink apple cider vinegar shots?
The best time to take ACV shots is right before or with meals. This allows the acetic acid to work in conjunction with food to slow digestion and control blood sugar spikes. Taking ACV shots on an empty stomach may provoke more side effects like nausea or throatburn.
Do apple cider vinegar shots help with weight loss?
ACV shots may encourage modest weight loss in some people. Studies show the acetic acid in vinegar improves satiety, enhances fat burning, and reduces blood sugar spikes that spur insulin secretion. However, more research is needed to confirm if ACV shots have the same effect as larger dilutions.
What are the side effects of apple cider vinegar shots?
Potential side effects of ACV shots include dental erosion from the acidity, digestive issues like nausea and reflux, and medication interactions. Diluting the shots, taking with meals, and rinsing your mouth afterward can help minimize adverse effects.
Can apple cider vinegar shots damage your kidneys?
There are concerns that the acetic acid in vinegar may impact kidney function if consumed in excess. However, human studies finding harmful kidney effects generally used very high doses of 500+ milligrams per kilogram body weight. Typical ACV dosages are unlikely to cause kidney damage in healthy people.
The Bottom Line
ACV shots provide a concentrated dose of apple cider vinegar that may provide certain benefits. However, there are also potential risks like enamel erosion, digestive issues, and medication interactions.
Larger dilutions spread throughout the day are likely safer and easier to tolerate for most people. More human research is still needed to confirm the optimal dosage and administration method.
People already taking medications or prone to reflux may want to exercise particular caution with ACV shots. But if you don't experience any worrisome side effects, incorporating small amounts may help enhance your health.
FAQs
Can I take apple cider vinegar shots while pregnant?
There is little research on taking ACV shots during pregnancy. Low dilutions of ACV are likely safe, but shots may be more concentrated. Check with your doctor before taking ACV shots when pregnant.
How long do you have to take apple cider vinegar shots to see results?
It may take 2-3 months of consistent ACV shots to see noticeable results for weight loss, blood sugar control, etc. Taking 1-2 shots per day with meals is likely needed to produce effects.
Do apple cider vinegar shots break a fast?
Yes, ACV shots likely break a fast since they contain calories and amino acids. They may also stimulate digestion. For intermittent fasting, take ACV shots during your eating window.
Can I take apple cider vinegar shots while breastfeeding?
While small dilutions are likely safe, there’s limited research on concentrated ACV shots and breastfeeding. Check with your doctor first, and start with very diluted shots if you decide to use them.
How long should you wait between apple cider vinegar shots?
It's best to space ACV shots at least several hours apart, such as taking one shot in the morning and one shot with dinner. This prevents consuming too much acidity at once and minimizes side effects.
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.
Add Comment