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Oct 11, 2024 · While apple-cider vinegar has numerous potential health benefits, it's also essential to be aware of its potential risks and side effects. Topical application of undiluted apple-cider vinegar can lead to burns, irritation and discomfort due to its high acidity.
- Overview
- What is apple cider vinegar?
- What are the negative effects of apple cider vinegar?
- How to consume apple cider vinegar safely
- Frequently asked questions
- The bottom line
Apple cider vinegar has known health benefits, but you can have too much of a good thing. Watch your intake, and be aware of apple cider vinegar side effects, such as delayed stomach emptying, nausea, or erosion of tooth enamel.
Apple cider vinegar is a natural tonic. It has several health benefits that scientific studies in humans support.
However, people have also raised concerns about its safety and possible side effects.
Learn more about apple cider vinegar’s potential side effects and how to consume apple cider vinegar safely.
Apple cider vinegar is made by combining apples with yeast.
The yeast converts the sugar in the apples into alcohol. Bacteria are then added to the mixture and ferment the alcohol into acetic acid (1).
Acetic acid makes up 5–6% of apple cider vinegar. It’s classified as a “weak acid” but still has fairly strong acidic properties when it’s concentrated.
In addition to acetic acid, vinegar contains water and trace amounts of other acids, vitamins, and minerals (1).
Several studies in animals and humans have found that acetic acid and apple cider vinegar may promote fat-burning and weight loss, decrease blood sugar levels, increase insulin sensitivity, and improve cholesterol levels (2, 3, 4, 5).
Unfortunately, human studies supporting the daily use of apple cider vinegar are lacking, and more research is needed (6).
1. Delayed stomach emptying
Small studies in humans have suggested that apple cider vinegar may reduce the rate at which food leaves the stomach and enters the lower digestive tract. This could slow the absorption of nutrients into the bloodstream. However, this effect may worsen symptoms of gastroparesis, a common condition that affects people living with diabetes. In gastroparesis, the nerves in the stomach don’t work properly, so food stays in the stomach too long and is not emptied at a normal rate. Symptoms of gastroparesis include heartburn, bloating, and nausea. For people who have both type 1 diabetes and gastroparesis, timing insulin with meals is very challenging because it’s hard to predict how long food will take to be digested and absorbed. One controlled study looked at 10 patients with type 1 diabetes and gastroparesis. Drinking water with 2 tablespoons (30 mL) of apple cider vinegar significantly increased the amount of time food stayed in the stomach, compared to drinking plain water (7). Newer research is needed to better understand apple cider vinegar’s effect on stomach emptying and blood sugar. Summary Research suggests apple cider vinegar may slow the rate at which food leaves the stomach. This may worsen symptoms of gastroparesis and make blood sugar management more difficult for people with type 1 diabetes.
2. Digestive side effects
Apple cider vinegar may cause unpleasant digestive symptoms in some people. Some research has found that in the short term, acetic acid decreases appetite, but more studies are needed to understand if this effect is sustained in the long term (8, 9). However, one controlled study suggests that in some cases, appetite and food intake may decrease due to indigestion. The people who consumed a drink containing 25 grams (0.88 ounces) of apple cider vinegar reported less appetite but also significantly greater feelings of nausea, especially when the vinegar was part of an unpleasant-tasting drink (10). Summary Apple cider vinegar may help reduce appetite, but it may also cause feelings of nausea, particularly when consumed as part of a drink with an unpleasant flavor.
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. However, 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 long period of time. A 28-year-old woman consumed 8 ounces (1 cup) of apple cider vinegar diluted in water on a daily basis for 6 years. She was admitted to the hospital with low potassium levels and other abnormalities in blood chemistry (11). What’s more, the woman was diagnosed with osteoporosis, a condition that causes brittle bones and 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 many years. Summary There is one case report of low potassium levels and osteoporosis likely caused by drinking too much apple cider vinegar.
Most people can safely consume reasonable amounts of apple cider vinegar by following these general guidelines:
•Limit your intake. Start with a small amount and gradually work up to a maximum of 2 tablespoons (30 mL) per day, diluted in water, depending on your personal tolerance.
•Minimize your tooth exposure to acetic acid. Try diluting the vinegar in water and drinking it through a straw.
•Rinse your mouth. Rinse with water after taking it. To prevent further enamel damage, wait at least 30 minutes before brushing your teeth.
•Consider avoiding it if you have gastroparesis. Avoid apple cider vinegar or limit the amount to 1 teaspoon (5 mL) in water or salad dressing.
•Be aware of allergies. Allergies to apple cider vinegar are rare, but if you experience an allergic reaction, stop taking it immediately and call your doctor.
What happens to your body when you start taking apple cider vinegar?
Apple cider vinegar is made up of acetic acid and a small amount of other acids, vitamins, and minerals. Research suggests consuming it may help you lose weight, reduce blood sugar levels, improve insulin sensitivity, and decrease your total cholesterol. Apple cider vinegar is made up of acetic acid and a small amount of other acids, vitamins, and minerals. Research suggests consuming it may help you lose weight, reduce blood sugar levels, improve insulin sensitivity, and decrease your total cholesterol.
Are there any side effects to taking apple cider vinegar daily?
Including apple cider vinegar in your diet can be healthy if it’s done in moderation. It is known to cause some negative side effects, such as slowed digestion, nausea, and erosion of your tooth enamel. It may also interact with certain medications. Depending on the issue you’re using it for, how much you consume daily can vary. Generally, however, 1–2 tablespoons (tbsp) or 15–30 milliliters (mL) with water or food is viewed as a moderate daily amount. Including apple cider vinegar in your diet can be healthy if it’s done in moderation. It is known to cause some negative side effects, such as slowed digestion, nausea, and erosion of your tooth enamel. It may also interact with certain medications. Depending on the issue you’re using it for, how much you consume daily can vary. Generally, however, 1–2 tablespoons (tbsp) or 15–30 milliliters (mL) with water or food is viewed as a moderate daily amount.
Who should avoid apple cider vinegar?
You should avoid apple cider vinegar if you’re allergic to it, have gastroparesis, or are taking a medication that may interact with it, such as a diuretic. You should avoid apple cider vinegar if you’re allergic to it, have gastroparesis, or are taking a medication that may interact with it, such as a diuretic.
Apple cider vinegar can provide several health benefits.
However, to stay safe and prevent side effects, it’s important to monitor the amount you consume and be careful with how you take it.
Jul 11, 2024 · Apple cider vinegar (ACV) is a type of vinegar made with crushed fermented apples, yeast, and sugar. It's used as an ingredient in foods such as salad dressings, pickles, and marinades .
Jul 18, 2023 · Nausea and vomiting: “Some people quite literally just can’t stomach the taste and acidity of apple cider vinegar,” Czerwony warns. “If it makes you feel sick, stop using it.”
May 7, 2024 · [1] Like other cider- and wine-based vinegars, it has about 5 percent acidity. [2] It has a light golden color, and compared with distilled white vinegar, ACV has a milder, fruity tart...
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Nov 16, 2018 · Apple cider vinegar is an acidic, sour-tasting substance made from fermented apples. Crushed apples, water, and yeast sit at room temperature for at least 30 days. During this time, the yeast...
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Apr 23, 2024 · It adds flavor to your food, but does apple cider vinegar deserve its reputation as a natural remedy with a whole host of health benefits? It certainly has antimicrobial properties, and it can contain probiotic bacteria that may be good for your gut microbes.
