Apple Cider Vinegar: Benefits, Side Effects, Uses, Dosage, and More


Apple cider vinegar has been used in cooking and natural medicine for thousands of years. Many claim it has health benefits, including weight loss, improved blood sugar levels, relief from indigestion, and a reduced risk of heart disease and cancer. With its many uses, it can be difficult to know how much apple cider vinegar to drink each day.

What Is Apple Cider Vinegar?

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 fermented the alcohol into acetic acid. Acetic acid makes up 5-6% of apple cider vinegar. It is classified as a “weak acid” but still has strong acidic properties in a concentrated form.

Vinegar contains water and traces of other acids, vitamins, and minerals. Several animal and human studies have found that acetic acid and apple cider vinegar can promote fat burning and weight loss, lower blood sugar levels, increase insulin sensitivity, and improve blood sugar levels. 

Unfortunately, human studies supporting the daily use of apple cider vinegar are lacking and more research is needed. Apple cider vinegar is often used in salad dressings and for cooking. It was also traditionally used as a medicine. It might help lower blood sugar levels after a meal by changing the way food is absorbed in the gut. Apple cider vinegar is used for obesity, diabetes, athletic performance, kidney stones, and many other purposes, but there is no strong scientific evidence to support any of these uses. 

Regardless of the variety, ACV (Apple cider vinegar) does not require refrigeration and will last a long time. Vinegar generally has an almost unlimited shelf life. Even if the appearance of the vinegar changes (e.g., it may look cloudier), it can still be used. 

As far as nutritional information goes, diluted apple cider vinegar contains a negligible amount of calories per serving; almost no fat, carbohydrates, or protein; and without fibre. Consider it a great way to add a flavour boost to food without adding extra calories or salt. 

Isn’t just available in liquid form; you can also buy ACV tablets, capsules, and gummies. However, keep in mind that apple cider vinegar supplements may not be as strong as liquid apple cider vinegar and are likely to be more expensive. 

What Are the Possible Health Benefits of Apple Cider Vinegar?

ACV has earned superfood status, and vinegar fans say it can cure just about anything that’s ailing you: weight gain, digestive issues, skin problems, etc. Meanwhile, some companies are touting ACV pills as a potent source of vitamins and minerals or as a weight loss or “cleansing” aid.

Few studies support these uses. Hence, you can add it to your diet without significantly increasing your risk of weight gain, but it’s best to be realistic. The main health benefits of ACV may be due to the number of antioxidant polyphenols (or plant chemicals) it contains thanks to the fermentation process. It’s also high in probiotics, which can benefit the digestive system and gut microbiome.

Acv & Weight Loss

ACV is very low in calories, making it suitable for your diet when trying to lose or maintain weight. You may have heard that some people take a shot or a spoonful of apple cider vinegar to help burn fat. The fact of the matter is that ingesting apple cider vinegar is unlikely to change body composition or weight.

Registered dietitian points out that this thinking has no scientific basis and that the only way to lose weight is through a generally healthy diet and incorporating exercise into your routine. The tip is a lot less flashy than supplementing with something as trendy as ACV, but it’s exactly what really works.

Stroke and High Cholesterol

Stroke may be beneficial for high cholesterol in some groups. For example, a June 2021 meta-analysis of nine studies found that ACV could lower blood cholesterol in participants with type 2 diabetes who took 15 millilitres (mL) of ACV daily for more than eight weeks. However, the researchers noted that more studies are needed to confirm this effect.

Stroke and Type 2 Diabetes

Some research suggests that stroke may have benefits for people with type 2 diabetes, although there is a lack of quality research on the subject. While some studies suggest that apple cider vinegar may help lower blood sugar, it’s important to remember that results can vary, and apple cider vinegar is not a substitute for any medication you are currently taking. If you have type 2 diabetes, you should work closely with your healthcare team to determine the best way to treat the condition rather than relying on a stroke.

Stroke and Ulcerative Colitis

Drinking diluted vinegar may help improve digestion, although research to support its use in chronic autoimmune diseases such as ulcerative colitis (UC) is lacking. According to a preliminary study, giving UC mice diluted apple cider vinegar for a month reduced inflammation in the colon and increased the number of healthy bacteria in the gut. However, this was a single-animal study, and researchers are far from recommending it as a treatment.

Stroke and Inflammation

Some people suggest using apple cider vinegar as a treatment to control symptoms in inflammatory diseases such as rheumatoid arthritis (RA), Multiple sclerosis (MS) and ankylosing spondylitis (AS). One explanation is that vinegar can reduce inflammation and relieve symptoms. However, there are no studies directly examining stroke as a therapy for RA, MS, or AD. Talk to your doctor if you have any of these conditions before trying ACV.

Stroke and Skin Conditions

The use of topical stroke may offer limited benefits in a variety of skin conditions. However, experts warn against applying undiluted vinegar directly to the skin as the practice can cause chemical burns. Even diluted ACV can irritate the skin, it is possible that applying apple cider vinegar to the skin can help restore the skin’s natural pH barrier thanks to the natural acidity of apple cider vinegar compared to a control group and caused in most participants experienced slight skin irritation. Consult your dermatologist before using. ACV topical.


If you have psoriasis on the scalp, applying organic ACV to the area can help reduce itchy scaly patches, a common symptom associated with autoimmune diseases. There are a few things to consider before use: use diluted vinegar to reduce the risk of burns and do not apply to areas of skin that are cracked or bleeding.

Apple Cider Vinegar Uses and Dosage

Vinegar is utilized in cooking, baking, and salad dressings and as a preservative. There are quite a few acids in it, so ingesting vinegar instantly isn’t recommended. It can reason problems, like eroding the tooth of your teeth, in case you get too much. If you’re trying to use it for fitness reasons, maximum humans say to feature 1 to two tablespoons of water or tea.

Apple Cider Vinegar Benefits

Vinegar has been used as a treatment for centuries. The historic Greeks handled wounds with it. In current years, humans have explored apple cider vinegar as a manner to lose weight, enhance coronary heart fitness, or even deal with dandruff.

Research doesn’t again maximum of those claims. A few research have determined that acetic acid can also additionally assist with a lot of conditions: Japanese scientists determined that ingesting vinegar may assist combat obesity.

One small observation determined that vinegar stepped forward blood sugar and insulin tiers in a collection of humans with kind 2 diabetes. Vinegar additionally has chemical compounds called polyphenols. They assist in forestalling the molecular harm which could cause different diseases, like most cancers. Research on whether vinegar sincerely lowers your probabilities of getting most cancers is mixed.

Risks and Side Effects of Apple Cider Vinegar

Due to its high acidity, drinking a lot of apple cider vinegar can lead to tooth damage, a sore throat, and an upset stomach. Plus, some studies have been promising, there’s still little evidence that drinking apple cider vinegar helps you lose weight. It can also cause your potassium levels to drop too low. Your muscles and nerves need this nutrient to function as they should.

Another study of people with type 1 diabetes found that apple cider vinegar slowed the rate at which food and liquids travel from the stomach to the intestines. Slower digestion makes it harder to control blood sugar. These include medicines for diabetes and heart disease, as well as diuretics (medicines that help the body get rid of water and salt) and laxatives. Of course, its strong flavour isn’t for everyone.

In short, apple cider vinegar probably won’t do you any harm. You can try it because it has no calories, adds great flavour to food, and has health benefits. However, it’s not a miracle cure.

1. Delayed Gastric Emptying

Small human studies have shown that apple cider vinegar can slow the rate at which food leaves the stomach and enters the lower digestive tract. This could slow down the absorption of nutrients into the bloodstream. However, this effect can worsen the symptoms of gastroparesis, a common condition affecting people with diabetes.

In gastroparesis, the nerves in the stomach don’t work properly, so food stays in the stomach too long and isn’t emptied at a normal rate. Symptoms of gastroparesis include heartburn, bloating, and nausea. For people with type 1 diabetes and gastroparesis, the timing of insulin at mealtimes is a major challenge because it’s difficult to predict how long it will take for food to be digested and absorbed.

A controlled study evaluated 10 patients with type 1 diabetes and gastroparesis. Drinking water with 2 tablespoons (30 mL) of apple cider vinegar increased the time food dwells in the stomach compared to drinking water alone. More recent research is needed to better understand the effect of apple cider vinegar on blood sugar.

2. Digestive Effects

Apple cider vinegar can cause some people uncomfortable digestive problems. Human and animal studies have found that apple cider vinegar and acetic acid may decrease appetite and promote satiety, leading to a natural reduction in calorie intake.

3. Low Potassium Levels and Bone Loss

There are no controlled studies of apple cider vinegar’s effects on blood potassium levels and bone health at that time. However, there is one case report of low blood potassium levels and bone loss attributed to large doses of apple cider vinegar ingested over a long period.

4. Erosion of Tooth Enamel

Acidic foods and drinks have been shown to damage tooth enamel. Soft drinks and fruit juices have been studied more extensively, but some research shows that the acetic acid in vinegar can also damage tooth enamel.

5. Throat Burns

Apple cider vinegar can cause oesophagus (throat) burns. A review of harmful liquids accidentally swallowed by children found that acetic acid from the vinegar is the most common acid causing throat burns. The researchers recommended considering vinegar a “strong corrosive” and storing it in child-resistant containers.

6. Skin Burns

Due to its highly acidic nature, apple cider vinegar can also cause burns when applied to the skin. There are also several anecdotal reports online of burns caused by applying apple cider vinegar to the skin.

7. Drug Interactions

Some drugs may interact with apple cider vinegar:

  • Drugs For Diabetes – People who take insulin or insulin-stimulating drugs and consume vinegar can experience dangerously low blood sugar or potassium levels.
  • Digoxin (Lanoxin) – This drug lowers the level of potassium in the blood. Taking it in combination with apple cider vinegar could reduce potassium levels too much.
  • Certain Diuretics – Some diuretic medications cause your body to excrete potassium. To prevent potassium levels from dropping too low, do not take these medications with large amounts of vinegar.

How to Consume Apple Cider Vinegar Safely

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 increase to a maximum of 2 tablespoons (30ml) per day diluted in water based on your tolerance. 
  • Minimize exposure of your teeth to acetic acid. Try diluting vinegar with water and drinking it through a straw. 
  • Rinse your mouth out. Rinse with water after ingestion. To avoid further damage to tooth enamel, wait at least 30 minutes before brushing your teeth. 
  • Consider avoidance if you have gastroparesis. Avoid apple cider vinegar or limit the amount to 1 teaspoon (5mL) in water or salad dressing. 
  • Caution with allergies. Allergy to apple cider vinegar is rare, but if you experience an allergic reaction, stop using it immediately and call your doctor.


Saravavan Nadarajan (Vanan)

Vanan, fitness expert and leader at EzFit Singapore, specializes in holistic training—home-based, boot camps, and corporate fitness—with over a decade of industry experience.

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