Drinking apple cider vinegar

Apple Cider Vinegar

In this Article

In this Article

In this Article

What Is Apple Cider Vinegar?

Apple cider vinegar is mostly apple juice, but adding yeast turns the sugar in the juice into alcohol. This is a process called fermentation. Bacteria turn the alcohol into acetic acid. That’s what gives vinegar its sour taste and strong smell.

Apple cider vinegar has a long history as a home remedy, used to treat things like sore throat and varicose veins. There isn’t much science to support the claims. But in recent years, some researchers have been taking a closer look at apple cider vinegar and its possible benefits.

Some people say the “mother,” the cloud of yeast and bacteria you might see in a bottle of apple cider vinegar, is what makes it healthy. These things are probiotic, meaning they might give your digestive system a boost, but there isn’t enough research to back up the other claims.

Apple Cider Vinegar Uses and Dosage

Vinegar is used in cooking, baking, and salad dressings and as a preservative. There’s a lot of acid in it, so drinking vinegar straight isn’t recommended. It can cause problems, like eroding the enamel of your teeth, if you get too much.

If you’re looking to use it for health reasons, most people say to add 1 to 2 tablespoons to water or tea.

Apple Cider Vinegar Benefits

Vinegar has been used as a remedy for centuries. The ancient Greeks treated wounds with it. In recent years, people have explored apple cider vinegar as a way to lose weight, improve heart health, and even treat dandruff.

Research doesn’t back most of these claims. But some studies have found that the acetic acid may help with a variety of conditions:

• Japanese scientists found that drinking vinegar might help fight obesity.
• One small study found that vinegar improved blood sugar and insulin levels in a group of people with type 2 diabetes.

Vinegar also has chemicals known as polyphenols. They help stop the cell damage that can lead to other diseases, like cancer. But studies on whether vinegar actually lowers your chances of having cancer are mixed.

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Apple Cider Vinegar Risks and Side Effects

Because of its high acidity, drinking a lot of apple cider vinegar can damage your teeth, hurt your throat, and upset your stomach. Also:

• Though some studies have been promising, there’s still little to prove that drinking apple cider vinegar helps you lose weight.
• It may also cause your potassium levels to drop too low. Your muscles and nerves need that nutrient to work the way they should.
• Another study of people with type 1 diabetes found that apple cider vinegar slows the rate food and liquids move out of your stomach to your intestines. Slower digestion makes it harder to control your blood sugar level.
• It might cause some medications to not work as well. These include diabetes and heart disease drugs as well as diuretics (medicines that help your body get rid of water and salt) and laxatives.
• And of course, its strong taste might not be for everyone.

In short, apple cider vinegar probably won’t hurt you. You can try it because it’s calorie-free, adds lots of flavor to food, and has health benefits. But it isn’t a miracle cure.

Sources

University of Washington, The Whole U: “Beyond the Hype: Apple Cider Vinegar as an Alternative Therapy.”

Medscape General Medicine: “Vinegar: Medicinal Uses and Antiglycemic Effect.”

AOL Lifestyle: “15 ways apple cider vinegar can benefit your health and home.”

The Ohio State University Extension: “Making Cider Vinegar at Home.”

Bioscience, Biotechnology and Biochemistry: “Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects.”

Journal of Diabetes Research: «Vinegar Consumption Increases Insulin-Stimulated Glucose Uptake by the Forearm Muscle in Humans with Type 2 Diabetes.”

Annals of Cardiology and Angiology: “Anti-obesogenic effect of apple cider vinegar in rats subjected to a high fat diet.”

Mayo Clinic: “Drinking apple cider vinegar for weight loss seems far-fetched. Does it work?”

Dutch Journal of Dentistry: “Unhealthy weight loss. Erosion by apple cider vinegar.”

BMC Gastroenterology: “Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.”

Cleveland Clinic: “Probiotics.”

University of Chicago Medicine: “Debunking the health benefits of apple cider vinegar.”

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20 Benefits of Drinking Apple Cider Vinegar

By now you have probably heard about some of the health benefits or uses for apple cider vinegar. More and more people are discovering it’s multipurpose benefits and using it as a one-stop-shop for daily needs. Here are 20 uses for apple cider vinegar (ACV) that will inspire you to incorporate it into your daily routine too.

1. It helps in controlling the blood sugar level
2. It is anti-bacterial and prevents infection
3. It may aid in weight loss by changing the way the gut bacteria processes the fats
4. It helps in the reduction of blood pressure
5. It reduces the high cholesterol level
6. It helps in regulating body PH
7. It is supposed to help in detoxification of the body
8. It improves cardiovascular health
9. It is supposed to prevent cancer
10. It treats dandruff
11. It helps to reduce the swelling of the vagina (vaginitis)
12. It soothes the affected area in acne
13. It calms insect bite when applied to the affected area
14. It relieves sunburn when applied to the affected area
15. It helps in getting a clear skin
16. It helps to treat dyspepsia or indigestion
17. It removes parasite infection
18. It subsides leg cramps
19. It diminishes the process of aging
20. It helps in increasing hair shine

However, there has been insufficient evidence that supports all these health benefits of ACV. Besides, there have been conflicting viewpoints stated by different researches, regarding the various health benefits of ACV.

What is apple cider vinegar?

Apple cider vinegar (ACV) comes from fermented juice obtained from crushed apples. The main constituents of ACV include:

The nutritional components of ACV include:

ACV can also be used as a flavoring agent in foods.

What dosage of apple cider vinegar should be taken?

Dosage of apple cider vinegar depends on the following factors:

• User’s age
• User’s health
• Other conditions

It is important to dilute ACV before consuming it. Generally, diluting 15 ml to 30 ml (1-2 tablespoons) of ACV in 240 mL of water and taking before meals is recommended. Also, ACV shouldn’t be directly applied to the skin as it can damage the skin.

Before using ACV for medicinal purposes, consult your physician, pharmacist, or other healthcare professional to be sure of its risk and side effects.

Also, diligently go through the directions mentioned in the label to avoid any risks.

What is the scientific evidence for the benefits of ACV?

The five proven benefits with sufficient scientific evidence include:

1. Lower the blood glucose level: There is enough scientific evidence that ACV regulates the blood sugar level in diabetes; however, it shouldn’t replace the medications. Adding ACV as a part of an anti-diabetic diet may help to control the blood sugar level.
2. Weight loss: Researches have stated that ACV helps in weight management, lowering lipid levels, and prevents fat deposition around the organs.
3. Antibacterial: ACV has multiple antimicrobial properties on different microbial species, affecting its growth.
4. Boost skin health: ACV kills the bacteria and prevents the infection on the skin, thus helping in enhancing skin health.
5. ACV helps in detoxification of the body.

What are the side effects of apple cider vinegar?

The side effects of apple cider vinegar include:

• Apple cider vinegar erodes the tooth enamel.
• Acidic foods may worsen acid reflux.
• In chronic kidney disease, the kidneys may not be able to process the acid that comes along with ACV.

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What is a Safe Daily Dosage of Apple Cider Vinegar (ACV)?

Apple cider vinegar is a pretty amazing substance that can do a lot in and around your home and is great for your health. The most popular health benefit is no doubt how it aids fat loss in the body. You may be contemplating adding apple cider vinegar to your diet to achieve these health benefits, but you may not be sure how to go about doing it.

One of the questions you may be asking yourself is «how much apple cider vinegar should I drink?» That’s a really good question because you don’t want to take more than you need. Too much may lead to issues with your blood sugar, potassium levels, and can break down your tooth enamel, so as with anything moderation is key.

How Much Apple Cider Vinegar to Drink

There’s no set amount of apple cider vinegar dosage that you should be drinking for the health benefits that you’re looking to get.

That’s partially because ACV has many benefits and not everyone is seeking the same ones. From weight loss to detoxification, removing skin tags to yeast infections, and even external uses like foot soaks, ACV is truly versatile.

It’s also partially because apple cider vinegar is a food, not a medicine. Since there’s no hard and fast rule, most reputable sources recommend drinking about a teaspoon to a tablespoon three times per day. This dosage is derived from studies on weight loss, which is one of the most common uses of ACV.

How Much ACV Should I Drink?

When to Take Your Apple Cider Vinegar

In research studies conducted on the effectiveness of apple cider vinegar, the participants received a 20 gram dose of ACV which translates to 1.33 tablespoons. Just as important, the doses weren’t just given at some standard interval, they were given with meals.

So while many people take ACV first thing in the morning or at other intervals, it may be important to take it with your meals as that’s how the researchers administered the ACV to the study participants.

Which Apple Cider Vinegar to Choose

There are many brands of apple cider vinegar to choose from on the market today. It can be hard to decide which one is right for your health regimen.

You’ll want to choose a brand of apple cider vinegar that is:

• Raw
• Organic
• Contains «the mother»

«With the mother» is a term that may be unfamiliar to many people, but it’s the substance that can make vinegar look cloudy. It’s the acetic acid bacteria and the cellulose that makes vinegar, and has a lot of health benefits all on its own. This may throw you off if you’re not familiar with it as it can make the vinegar look almost lumpy, but it ups the healthy factor.

Bragg Organic Raw Apple Cider Vinegar is one of the more popular brands you can find in retail stores and online that fits all of these criteria. However, our number one choice is this one:

How to Drink Apple Cider Vinegar

If you think that you should just open the bottle of apple cider vinegar and take a swig to get the recommended amount, you may be in for a rude awakening. It’s always best to dilute your apple cider vinegar to make it more palatable. You’ll want to add about one teaspoon to a tablespoon to a cup of water.

You may find that the taste is still not to your liking, so you may want to add some raw honey to it as a sweetener. You may think that you’re making something healthy unhealthy, but you’re not. Raw honey offers its own health benefits, so you’re adding to your health rather than detracting from it with something sweet.

You may find that the honey just isn’t enough to make this something that you’ll enjoy drinking, and over time, you may find that you start skipping it because of the taste.

There are other recipes out there that can help make this drink taste better if you worry that you won’t be able to successfully add it to your diet. A very common method is to add it to salad dressings. Find a recipe that helps to make this taste good, and you’ll be a champ at keeping it in your diet. Another trick is simply to drink it through a straw as some people find that helps. If all that fails, you can also take apple cider vinegar pills.

Laura Myers, RDN

The Nutritionist says.

«A great way to get your daily apple cider vinegar is to add it to your favorite salad dressing and eat it with a meal.»

Side Effects and Interactions

There can be some side effects to taking ACV. You may note that the way that you’re drinking apple cider vinegar that it’s too strong even with the alternative recipes you’ve tried. You may notice that your mouth and throat are sore or irritated after drinking it.

This may mean that you need to dial back the amount of apple cider vinegar that’s in your recipe. Some even recommend starting at a smaller amount like one teaspoon before moving up to one or two tablespoons at a time.

As noted previously, apple cider vinegar may lower potassium levels and blood glucose levels in your system if you take too much. You should also keep in mind that apple cider vinegar can have some prescription medication interactions. It can interact with digoxin, insulin, and over the counter water pills.

Although there’s no set dosage amount for apple cider vinegar, it’s still a good idea to speak with your doctor about adding it to your diet if you happen to take any of these medications. You’ll want to make sure that it’s safe for your consumption beforehand as a risk to your health would detract from any health benefits you’d receive from drinking it.

Conclusion

The health benefits of apple cider vinegar are a great reason to start adding it to your day. Finding an apple cider vinegar that’s right for you like Bragg Organic Raw Apple Cider Vinegar is the first step to making this healthy change. Be sure that you don’t overdo it, and that you find a recipe that you enjoy drinking as this will make it easier to implement this to your schedule without problems.

Comment below and let us know how you’ve added apple cider vinegar to your life? Do you have a favorite recipe that makes drinking apple cider vinegar fun?

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