5 Health Benefits of Apple Cider Vinegar. Dosage. How to use it & 7 signs you are taking too much. Backed by Science
/Originally written by Kris Gunnars, BSc on March 4, 2020 — Medically reviewed by Atli Arnarson BSc, PhD Adapted by Vanessa Haycock NTS,LMP,CCHT for this website blog
This is the mother of all remedies! Have you tried it yet?!
Apple cider vinegar (ACV) is a very popular home remedy. And, for good reason. People have used it for centuries in cooking and medicine. It has been on the shelves of many a home and used in healing remedies that have been passed down from family to family through the ages with variations of a theme to support either more immunity or cleansing depending on the added herbs or e.g. honey.
Here’s a good run down of amazing health benefits of ACV, science backed benefits, dosage and even 7 signs that you may be taking too much of a good thing.
Many people claim it can relieve a wide range of health complaints and that it has various healthful properties, including
· Antimicrobial properties
· Antioxidant effects
· Aids weight loss
· Can reduce cholesterol
· Can help to Lower blood sugar levels
· Improving the symptoms of diabetes.
· Digestive aid
· Used to preserve foods
However, little scientific research exists, and further studies are needed before it can be officially recommended as an alternative therapy.
This article looks at the evidence behind 5 possible health benefits of apple cider vinegar.
1. High in healthful substances
Apple cider vinegar is made via a two-step process (1).
First, the manufacturer exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol. Next, they add bacteria to further ferment the alcohol, turning it into acetic acid — the main active compound in vinegar.
Acetic acid gives vinegar its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar’s health benefits. Cider vinegars are 5–6% acetic acid (2Trusted Source, 3).
Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.
Some people believe that the mother is responsible for most of its health benefits, although there are currently no studies to support this.
While apple cider vinegar does not contain many vitamins or minerals, it offers a small amount of potassium. Good quality brands also contain some amino acids and antioxidants. Braggs ACV is a brand that I personal buy and recommend.
2. Can help kill harmful bacteria
Vinegar can help kill pathogens, including bacteria because of the acetic acid it contains. (4Trusted Source).
People have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.
Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago. The ACV was combined with raw honey to attend to a wound.
Vinegar is also a food preservative, and studies show that it inhibits bacteria like E. coli from growing in and spoiling food (4Trusted Source, 5Trusted Source, 6Trusted Source).
Anecdotal reports also suggest that diluted apple cider vinegar could help with acne when applied to the skin, but there doesn’t seem to be any strong research to confirm this. I personally have used it on “spot” and my personal experience showed it worked very well but it can create a redness of you use it too much. Be careful and just apply it once a day before you go to bed with a Q-tip to see if it works for you.
3. May help lower blood sugar levels and manage type 2 diabetes
To date, one of the most convincing applications of vinegar is helping treat type 2 diabetes.
Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin (7Trusted Source).
However, people without diabetes can also benefit from keeping their blood sugar levels in the normal range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.
The most effective and healthiest way to regulate blood sugar levels is to avoid refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.
Research suggests that vinegar offers the following benefits for blood sugar and insulin levels:
A small study suggests vinegar may improve insulin sensitivity by 19–34% during a high carb meal and significantly lower blood sugar and insulin response (8).
In a small study in 5 healthy people, vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread (9Trusted Source).
A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning (10).
Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals (11Trusted Source, 12Trusted Source).
The National Centers for Complementary and Integrative Health (NCCIH) says it’s very important that people do not replace medical treatment with unproven health products (13Trusted Source).
If you’re currently taking blood-sugar-lowering medications, check with your healthcare provider before increasing your intake of any type of vinegar.
4. May aid weight loss
Perhaps surprisingly, studies show that vinegar could help people lose weight.
Several human studies show that vinegar can increase feelings of fullness. This can lead you to eat fewer calories and lose weight.
For example, according to one study, taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the day (14Trusted Source, 15Trusted Source).
Furthermore, a study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss (16):
taking 1 tablespoon (12 mL) led to a loss of 2.6 pounds (1.2 kg)
taking 2 tablespoons (30 mL) led to a loss of 3.7 pounds (1.7 kg)
However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest.
That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. It’s your entire diet or lifestyle that creates long-term weight loss.
Overall, apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.
Apple cider vinegar only contains about three calories per tablespoon, which is very low.
5. Improves heart health in animals
Heart disease is one of the leading causes of death (17Trusted Source).
Several biological factors are linked to your risk of heart disease.
Research suggests that vinegar could improve several of these risk factors. However, many of the studies were conducted in animals.
These animal studies suggest that apple cider vinegar can lower cholesterol and triglyceride levels, as well as several other heart disease risk factors (18Trusted Source, 19Trusted Source, 20Trusted Source).
Some studies in rats have also shown that vinegar reduces blood pressure, which is a major risk factor for heart disease and kidney problems (21Trusted Source, 22Trusted Source).
However, there is no good evidence that vinegar benefits heart health in humans. Researchers need to do more studies before reaching any strong conclusions.
Talk to your healthcare provider before trying new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns (26).
Dosage and how to use it
Easiest: You can take a diluted shot of ACV in the morning to start the day on the right foot! I like to add a teaspoon of ACV to hot water with honey to sweeten it in the morning. It will flush out the nights stagnation and gives a warm vibrant feel inside. Some people take a shot of ACV without diluting it. This can be quite a strong invigorating experience and by diluting it you may find that its easier to stomach.
Another way to incorporate apple cider vinegar into your diet is to use it in cooking. It’s a simple addition to foods like salad dressings and homemade mayonnaise as well as making health tonics such as the Fire Cider (see Rosemary Gladstar recipe books and video on video blog)
Some people also like to dilute it in water and drink it as a beverage throughout the day. Common dosages range from 1–2 teaspoons (5–10 ml) to 1–2 tablespoon (15–30 ml) per day mixed in a large glass of water.
It’s best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions. (see below)
I highly recommend using raw organic, unfiltered apple cider vinegar that contain the “mother”
Bragg’s seems to be the most popular option, which is available online along with reviews and ratings. However, several other varieties are also available, just make sure they are raw and organic.
7 Side Effects of Too Much Apple Cider Vinegar (or not using common sense!)
Apple cider vinegar is a wonderful natural tonic and with that comes the potential for “cleansing or astringent side effects” alongside its health benefits if taken without caution or research.
Apple cider vinegar is made from acetic acid, which may provide several health benefits. These include weight loss, lower blood sugar and healthier cholesterol levels. (see benefits). Be aware of these side affects and always start slow and dilute your ACV to see if you have a reaction.
Side effects of taking ACV include:
1. Delayed Stomach Emptying
Apple cider vinegar has been shown to delay the rate at which food leaves the stomach. This may worsen symptoms of gastro-paresis and make blood sugar control more difficult for people with type 1 diabetes.
2. Digestive Side Effects
Apple cider vinegar may cause unpleasant digestive symptoms in some people.
Human and animal studies have found that apple cider vinegar and acetic acid may decrease appetite and promote feelings of fullness, leading to a natural reduction in calorie intake.(11Trusted Source, 12Trusted Source, 13Trusted Source), but may also cause feelings of nausea, particularly when consumed as part of a drink with bad flavor (sour) In some cases, appetite and food intake may decrease due to indigestion.
3. Low Potassium Levels and Bone Loss
There are no controlled studies on apple cider vinegar’s effects on blood potassium levels and bone health at this time. This is an “extreme” case study.
There is one case report of low blood potassium and bone loss that was attributed to LARGE doses of apple cider vinegar taken over a 6 YEARS DAILY.
A 28-year-old woman consumed 8 oz (250 ml) of apple cider vinegar diluted in water on a daily basis for six years. She was admitted to the hospital with low potassium levels and other abnormalities in blood chemistry (15). What’s more, the woman was diagnosed with osteoporosis, a condition of brittle bones that is rarely seen in young people.
Doctors who treated the woman believe the large daily doses of apple cider vinegar led to minerals being leached from her bones to buffer the acidity of her blood. They also noted that high acid levels can reduce the formation of new bone.
Of course, the amount of apple cider vinegar in this case was much more than most people would consume in a single day — plus, she did this every day for 6 years.
4. Erosion of Tooth Enamel
Acidic foods and beverages have been shown to damage tooth enamel (16Trusted Source).
Soft drinks and fruit juices have been more widely studied, but some research shows the acetic acid in vinegar may also damage tooth enamel.
In one lab study, enamel from wisdom teeth was immersed in different vinegars with pH levels ranging from 2.7–3.95. The vinegars led to a 1–20% loss of minerals from the teeth after four hours (17Trusted Source).
Importantly, this study was done in a lab and not in the mouth, where saliva helps buffer acidity. Nevertheless, there’s some evidence that large amounts of vinegar may cause dental erosion.
A case study also concluded that a 15-year-old girl’s severe dental decay was caused by consuming one cup (237 ml) of undiluted apple cider vinegar per day as a weight loss aid (18Trusted Source).
5. Throat Burns
Apple cider vinegar has the potential to cause esophageal (throat) burns. There are no published cases of throat burns from apple cider vinegar itself.
A review of harmful liquids accidentally swallowed by children found acetic acid from vinegar was the most common acid that caused throat burns. Researchers recommended vinegar be considered a “potent caustic substance” and kept in childproof containers (19Trusted Source).
However, one case report found that an apple cider vinegar tablet caused burns after becoming lodged in a woman’s throat. The woman said she experienced pain and difficulty swallowing for six months after the incident (20Trusted Source).
6. Skin Burns
Due to its strongly acidic nature, apple cider vinegar may also cause burns when applied directly to the skin.
In one case, a 14-year-old girl developed an erosion on her nose after applying several drops of apple cider vinegar to remove two moles, based on a protocol she’d seen on the internet (21Trusted Source).
In another, a 6-year-old boy with multiple health problems developed leg burns after his mother treated his leg infection with apple cider vinegar (22).
There are also several anecdotal reports online of burns caused by applying apple cider vinegar to the skin.
Caution should always be used. I would not recommend using ACV undiluted with either water or honey on the skin ever. Always check with your primary health care provider.
7. Drug Interactions
A few medications may interact with apple cider vinegar:
Diabetes medication: People who take insulin or insulin-stimulating medications and vinegar may experience dangerously low blood sugar or potassium levels.
Digoxin (Lanoxin): This medication lowers your blood potassium levels. Taking it in combination with apple cider vinegar could lower potassium too much.
Certain diuretic drugs: Some diuretic medications cause the body to excrete potassium. To prevent potassium levels from dropping too low, these drugs shouldn’t be consumed with large amounts of vinegar.
The most important thing to remember is to have common sense. Too much of literally anything can be damaging. If you are interested in using ACV in your daily routine you can enjoy many great health benefits, just don’t over do it! As the article says; start off slow. Dilute your ACV first with water and/or honey and then as you get used to is try using it in other ways to your tolerance. IF you notice any side effects don’t hesitate to check in with your primary health provider.
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