Can Apple Cider Vinegar Provide Relief for Menopause Symptoms?

Can Apple Cider Vinegar Help with Menopause?

Apple cider vinegar has recently gained popularity as a health supplement, with claims it can help improve many ailments. One condition some women are exploring whether apple cider vinegar can help address is menopause.

Can drinking apple cider vinegar provide benefits for common menopausal symptoms like hot flashes, night sweats, and mood swings? Lets take a look at the evidence.

What Happens During Menopause?

Menopause marks the end of a woman's menstrual cycles and fertility due to declining estrogen levels. Perimenopause is the transitional stage leading up to menopause when hormone fluctuations often cause symptoms.

Common symptoms include hot flashes, trouble sleeping, vaginal dryness, anxiety, fatigue, and weight gain. While a natural process, menopause symptoms can significantly disrupt quality of life.

Proposed Effects of Apple Cider Vinegar

Apple cider vinegar (ACV) contains acetic acid that may help balance pH and regulate circulation. Some claim it improves menopause symptoms by:

• - Balancing hormones and pH
• - Boosting circulation
• - Providing relief for hot flashes
• - Aiding weight loss
• - Regulating mood

However, there is limited research specifically on using ACV for menopause.

Apple Cider Vinegar for Hot Flashes and Night Sweats

Hot flashes and night sweats are some of the most common complaints of menopause. Lets explore whether ACV may help provide relief.

Effects on Body Temperature

There is little evidence that ACV directly helps reduce hot flashes and night sweats. It is unlikely to alter the hypothalamic regulation of body temperature.

Hormone Regulation

Some advocates claim ACV contains compounds that mimic estrogen to help regulate hormones. However, no direct link has been established between ACV and estrogen levels.

Circulation Changes

Improved circulation is thought to potentially ease hot flashes. While ACV may have benefits for heart health, specific effects on menopausal circulation have not been studied.

Insufficient Evidence

Overall, there is currently insufficient scientific evidence that apple cider vinegar alleviates hot flashes or night sweats associated with menopause.

Apple Cider Vinegar for Mood Changes and Anxiety

Menopause hormone changes can also lead to moodiness, anxiety, and depression. Could ACV help stabilize mood?

Effects on Serotonin

One claim is that acetic acid in ACV boosts serotonin levels, which stabilizes mood. However, no direct link between oral ACV and serotonin has been found in research.

Potential Risks

High acidity may actually worsen anxiety for some women. Those with acid reflux or GERD may also experience worsened symptoms.

Insufficient Evidence

Overall, there is currently no strong scientific evidence showing apple cider vinegar improves mood or anxiety related to menopause.

Apple Cider Vinegar for Weight Gain

Gaining belly fat is common during menopause. Could adding ACV help you lose weight?

Effects on Appetite

ACV may help suppress appetite, which aids weight loss. One study found vinegar decreased hunger and increased satiety after a carbohydrate-rich meal.

Impacts on Metabolism

Animal studies suggest ACV may boost metabolism and fat burning. But human studies are still needed to confirm these potential effects.

May Help Slightly

The appetite and blood sugar regulating impacts of vinegar may promote moderate weight loss. But the direct benefits for menopausal weight are unproven.

Apple Cider Vinegar for Sleep Problems

Insomnia and nighttime waking are common menopause complaints. Can apple cider vinegar help you sleep better?

Blood Sugar Control

By stabilizing blood sugar levels, ACV may help minimize sleep disruptions related to nighttime dips and spikes in glucose.

Circadian Rhythm

ACV is thought to help support circadian rhythms and melatonin production, which regulate the sleep cycle. But specific evidence is still lacking.

May Provide Modest Help

The blood sugar regulatory effects may mildly improve sleep quality in some women. But major benefits for menopausal insomnia are unlikely.

Apple Cider Vinegar for Bone Health

Menopause accelerates bone loss due to declining estrogen. Could ACV supplementation help maintain bone density?

Effects on Calcium Absorption

Animal studies indicate vinegar may improve calcium absorption and retention, preventing bone loss. But human data in menopausal women is unavailable.

Potential Risks

Long-term use of acidic ACV may weaken tooth enamel and bones over time. Those with osteoporosis should use caution.

Likely Not A Solution

While ACV may slightly improve calcium absorption, it is unlikely sufficient to counteract substantial menopausal bone loss without other interventions.

Apple Cider Vinegar for Vaginal Dryness

Low estrogen also frequently contributes to vaginal atrophy and dryness during menopause. Could using ACV provide relief?

Insufficient Evidence

There is no research indicating that consuming ACV internally or applying it topically improves vaginal health and lubrication in menopausal women.

Risk of Irritation

Due to ACV's acidic pH, it may actually further irritate delicate vaginal tissue and cause discomfort when applied topically.

Likely Not Helpful

Based on its acidic properties, apple cider vinegar likely does not provide benefits for addressing vaginal dryness and atrophic changes.

Apple Cider Vinegar Dosage for Menopause

There are currently no established dosage recommendations for ACV specifically for menopause symptoms. But general dosing guidelines suggest:

Oral Apple Cider Vinegar

• - 1-2 teaspoons (5-10 mL) mixed in water or juice up to twice per day
• - May be taken before meals or bedtime
• - Start with a low dose and gradually increase to avoid side effects

Potential Risks

• - Upset stomach
• - Digestive issues
• - Tooth enamel erosion
• - Throat irritation
• - Drug interactions

Speak to your doctor before using ACV if you have diabetes, take medications, or have GERD.

Other Menopause Lifestyle Tips

Making other positive lifestyle changes may also help manage menopause symptoms:

• - Regular exercise helps mood, sleep, weight, and hot flashes
• - Yoga, meditation, or mindfulness for stress and anxiety relief
• - Avoiding triggers like caffeine, alcohol, and spicy foods
• - Adding soy, flax, or phytoestrogens to diet to help minimize symptoms
• - Practicing good sleep habits for deeper, more restorative rest
• - Joining a support group to share advice and experiences

When to See a Doctor

See your doctor if menopause symptoms are significantly impacting quality of life. Hormone therapy, antidepressants, or other medications may provide relief when needed.

The Bottom Line

There is currently limited evidence that apple cider vinegar provides substantial benefits for common menopause complaints like hot flashes, anxiety, weight gain, or vaginal atrophy. Any improvements are likely small.

While generally safe in moderation, ACV may worsen reflux, bone loss, and certain menopause symptoms in some women. Higher quality research is still needed on using ACV specifically for menopause.

ACV can be included as part of an overall healthy lifestyle, but should not replace standard menopause treatments. Speak to your doctor to find the most effective solutions for your symptoms.

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.