Quick Answers
– Taking 2 tablespoons (30 ml) of apple cider vinegar per day is generally safe for most healthy adults.
– Potential benefits of apple cider vinegar include lowering blood sugar levels, aiding weight loss, and improving heart health.
– Too much apple cider vinegar may cause side effects like tooth enamel erosion, throat irritation, and low potassium levels.
– Those with certain conditions like diabetes or taking certain medications should talk to a doctor before taking apple cider vinegar regularly.
What Is Apple Cider Vinegar?
Apple cider vinegar is made by fermenting apple juice with yeast and bacteria. This fermentation process turns the sugar in apples into acetic acid, which is the main active component of vinegars [1].
The acetic acid content of apple cider vinegar varies between 4-7% and provides its sour taste and strong odor [2].
Unfiltered, organic apple cider vinegar also contains a substance called “mother,” which consists of strands of proteins, enzymes, and beneficial bacteria that give the vinegar a murky appearance.
Some proponents claim the “mother” enhances the health benefits of apple cider vinegar, although there is limited research on this [3].
Potential Benefits of Apple Cider Vinegar
Apple cider vinegar has been associated with a variety of health benefits, including:
May Help Lower Blood Sugar
Several human studies show vinegar, including apple cider vinegar, may reduce blood sugar spikes after meals by blocking some of the digestion of carbs [4, 5, 6].
A small study in people with well-controlled type 2 diabetes found 2 tablespoons of apple cider vinegar at bedtime for 2 nights reduced fasting blood sugar levels by 4% [7].
However, people with diabetes should avoid drastic blood sugar fluctuations. More research is needed on safe apple cider vinegar doses that won’t interfere with diabetes medication.
Can Promote Weight Loss
Acetic acid, the main component of apple cider vinegar, may promote weight loss in several ways:
– It delays stomach emptying and increases feelings of fullness [8, 9].
– Acetic acid directly activates AMPK, an enzyme involved in fat burning [10].
– Apple cider vinegar may also improve insulin sensitivity and lower blood sugar and insulin levels, which could aid fat loss [4, 11, 12].
In one study, obese people who consumed 1–2 tablespoons (15–30 ml) of apple cider vinegar per day for 12 weeks lost 2.6–3.7 pounds (1.2–1.7 kg) [13].
However, some studies find no effects on weight loss. More research is warranted [14, 15].
May Boost Heart Health
Animal and test-tube studies suggest apple cider vinegar may reduce risk factors for heart disease, including:
– Lower triglycerides and “bad” LDL cholesterol [16, 17]
– Reduce blood pressure [18]
– Improve antioxidant status, which protects against oxidative damage [19]
However, evidence in humans is limited and mixed.
One study in people at normal risk for heart disease found daily apple cider vinegar consumption improved some risk factors but had no effects on others [20].
More studies are needed.
May Have Antimicrobial Effects
Test-tube studies reveal apple cider vinegar has antimicrobial properties that may suppress bacteria, viruses, and fungi. However, human research is limited [21, 22].
One test-tube study found acetic acid killed E. coli and Salmonella bacteria. The researchers theorized the bacteria may be unable to breakdown and utilize acetic acid for energy production [23].
Another test-tube study showed apple cider vinegar inhibited growth of Candida fungus. The antifungal effect was attributed to acetic acid [24].
That said, human studies are needed.
Recommended Dosage
Typical doses range from 1 teaspoon (5 ml) to 2 tablespoons (30 ml) per day.
Vinegars with higher acetic acid content, like apple cider vinegar, are typically diluted before ingestion. Undiluted vinegar may irritate tissues.
Here are some common ways to consume apple cider vinegar:
– Mixed into water, juice, or tea. 1–2 teaspoons (5–10 ml) can be diluted in a glass of water or juice.
– Salad dressing ingredient. Around 1–2 tablespoons (15–30 ml) in vinaigrette dressing.
– Vegetable pickling. Apple cider vinegar is often included in pickling liquid.
– Marinades. 1–2 tablespoons (15–30 ml) work well in meat and veggie marinades.
It’s best to start with small doses and avoid taking it undiluted to minimize side effects.
Potential Side Effects and Safety
For most people, taking up to 2 tablespoons (30 ml) of apple cider vinegar per day is safe. However, side effects can occur.
Erosion of Tooth Enamel
Apple cider vinegar is acidic, with a pH around 3.1. The acetic acid may erode tooth enamel and increase sensitivity if used too often [25].
To minimize this, avoid taking apple cider vinegar undiluted. Consider using a straw to prevent contact with teeth. Rinse mouth with water after ingestion. Brush teeth well before going to bed.
Throat and Digestive Tract Irritation
Undiluted vinegar may irritate tissues in throat, mouth, and digestive tract.
Always dilute apple cider vinegar or consume with food or water to reduce irritation. Start with small doses and work up gradually.
Low Potassium Levels and Bone Loss
There are concerns that vinegar may lower potassium levels and contribute to weakened bones when used long term [26].
Studies show acetic acid reduces absorption of dietary minerals like calcium. This may contribute to low potassium levels or other mineral deficiencies when large amounts are ingested [27, 28].
However, human studies demonstrate mixed effects on bone density and potassium levels [29, 30]. More research is needed, but moderation is likely key.
Interactions With Medications
The acetic acid in apple cider vinegar may interact with certain medications. These include diuretics, insulin, digoxin, and certain blood pressure and blood-thinning medications [31].
Check with your doctor before taking apple cider vinegar if you take any medications or have any underlying health conditions.
Special Considerations
Here are a few things to keep in mind with apple cider vinegar:
– Quality matters. Look for organic, unfiltered vinegars that contain the “mother.” These likely hold more health-promoting properties.
– Avoid consuming apple cider vinegar undiluted, as it may cause irritation. Always dilute with water or other liquids.
– Start with small doses of 1 teaspoon (5 ml) and gradually increase to avoid side effects.
– Consider drinking through a straw to minimize contact with teeth. Rinse mouth with water afterward.
– Taking apple cider vinegar before meals may increase feelings of fullness and help moderate carbohydrate absorption.
– People with digestive issues like reflux may react poorly. Try a small amount first.
– Those with diabetes should be mindful of vinegar’s effects on blood sugar. Monitor levels closely if using vinegar regularly.
Conclusion
Taking 1–2 tablespoons (15–30 ml) of apple cider vinegar per day is generally safe and potentially beneficial for many people.
It may help lower blood sugar, aid weight loss, and improve heart health and digestion in some individuals.
That said, too much may cause side effects in some people. It’s also unsuitable for certain populations. Moderation is key.
Dilute apple cider vinegar in water or other liquids and start with small doses of 1 teaspoon (5 ml) to minimize side effects. Also, rinse your mouth after taking it.
Overall, adding a tablespoon or two of apple cider vinegar to your diet is generally harmless and could come with health perks for some people. Just be mindful of the dosage and potential interactions.