Apple cider vinegar is frequently promoted as a kind of superfood, with benefits reserved for those who can stomach a large injection of it first thing in the morning. We understand that you may be questioning if apple cider vinegar is healthy given its strongly acidic flavour. If so, are the health advantages truly worth losing a few flavour buds for?
“In recent years, apple cider vinegar has become more and more popular. According to Marissa Meshulam, MS, RD, CDN, “it is most known [for] its effects on blood sugar regulation, weight management, and gastrointestinal benefits.” She continues by saying that although there are no miracle drugs or fast cures, the research on ACV is encouraging. “I think about it as nutrition 2.0, meaning if you are already doing all the basics (eating enough protein, getting in your vegetables, drinking enough water, sleeping, etc.), it can be useful to try.”
We consulted dietitians to gain their opinions so you could understand the potential health risks associated with apple cider vinegar. Continue reading to find out what they think of apple cider vinegar, its possible health advantages, and other things you should know before giving it a try.
How Does Vinegar Made from Apples Work?
According to Melanie G. Murphy Richter, MS, RDN, acetic acid is the active ingredient in apple cider vinegar. When ingested, this raises the stomach’s acidity, inhibiting some of the enzymes that break down glucose, or the sugar derived from carbohydrates, and so avoiding glucose spikes. In addition to delaying stomach emptying, the acetic acid in apple cider vinegar can prolong the time that food remains in the stomach, so enhancing feelings of fullness. “This delay in gastric emptying is also what is responsible for improvements in blood sugar control, as food is slowly leaving the stomach [versus] all at once,” Meshulam explains.
Benefits of Apple Cider Vinegar
In addition to its many uses in gut health and digestion, regular use of apple cider vinegar may also improve insulin sensitivity, which Richter suggests may be beneficial for weight loss. Other advantages consist of:
- Improved Nutrient Absorption: Richter states that the increased acidity of apple cider vinegar in the stomach can “enhance the breakdown of food and the absorption of nutrients in the gut.”
- Supports Immune Function: There’s a possibility that consuming apple cider vinegar will make you more immune. “A low stomach pH is better suited to stave off harmful bacteria and pathogens, indirectly supporting overall immune function,” Richter explains.
- Enhances Satiety: After consuming apple cider vinegar, you can notice that you feel fuller for longer. That is probably because the stomach empties more slowly and the blood absorbs glucose more gradually. “This might have an indirect impact on weight management when utilised as part of a daily routine,” Richter explains.
- Promotes Gut Health: Richter states that “its antimicrobial properties support gut microbiome health by inhibiting harmful bacteria and promoting beneficial ones,” while Meshulam noting that there is less evidence to support ACV’s advantages for gastrointestinal health.
- Supports Metabolism: According to Richter, “AMPK is an enzyme that can be activated by ACV, which helps promote energy production and enhance metabolic and cellular function.” “This can assist the body in better utilising fat stores as fuel and support weight management.”
- According to several studies, apple cider vinegar may help to lower total cholesterol, which may support heart health. “ACV has the potential to assist the body in better regulating cholesterol and triglycerides, which can help support healthy blood pressure and overall heart health,” Richter says.
How Apple Cider Vinegar Is Taken
Meshulam said that the majority of studies suggest consuming one tablespoon of apple cider vinegar twice a day, before meals. “Please please please never drink undiluted ACV, as it can be tough on your stomach and erode your tooth enamel,” she cautions. Richter advises minimising contact between ACV and your teeth, drinking with a straw, and then thoroughly washing your mouth with water to preserve your enamel.
One tablespoon of apple cider vinegar can be diluted by adding it to eight ounces of warm water, tea, or any other desired liquid. Richter advises beginning cautiously when experimenting with ACV for the first time, dilution of one teaspoon in six to eight ounces of water per day. You can always increase your intake to a tablespoon three times a day (preferably 15 to 30 minutes before eating) if your stomach gets used to the acidity and observe how that makes you feel. “For those who find the taste or acidity of liquid ACV challenging to consume, capsules or gummies are alternative options,” she states.
Dangers of Apple Cider Vinegar
While some people find success with apple cider vinegar, not everyone experiences the same advantages. Among the possible dangers are:
- Medication Interactions: According to Meshulam, you should see a doctor before attempting apple cider vinegar if your prescription already decreases your blood sugar. “The two together may cause blood sugar to go dangerously low,” according to her. Richter mentions drugs like diuretics, insulin for diabetics, and/or other heart meds in particular.
- Reduced Potassium: “Overuse of ACV can have a negative impact on potassium levels, which can lead to a condition known as hypokalemia,” notes Richter. “Symptoms to look out for include muscle cramps, body weakness, or an irregular heartbeat.” This is part of the reason, according to Meshulam, that if you’re already taking certain diuretics, you might want to forego the apple cider vinegar (because you could already be at risk for low potassium).
- Upset Stomach: Richter warns that apple cider vinegar can induce upset stomachs in people who have stomach ulcers or gastroesophageal reflux disease (GERD) since it raises the stomach’s acidity. “Use ACV cautiously and consider consulting a healthcare provider before starting,” Richter advises.