Is Apple Cider Vinegar Good for You? Benefits and Side Effects

The word “vinegar” means “sour wine” in French. And while it might not earn its place at a Parisian dinner table, health advocates highly recommend it. Dr. Axe even goes so far as to refer to it as a superfood.

It’s full of probiotics and enzymes, and it’s said to improve a myriad of health issues. And from cardiovascular health, weight loss efforts, pH levels, fungal infections, and hair health, this humble beverage has got you covered. But is it right for you? And should you be careful with this “superfood”?

What Is Apple Cider Vinegar?

All vinegars are made by fermenting carbohydrates like grapes, dates, beets, potatoes, coconut, molasses, apples, and grains. When it comes to apple cider vinegar, yeast ferments the apple sugar into alcohol.

Then, bacteria is added to the alcohol, which is then converted into acetic acid.

Acetic acid is a key component in apple cider vinegar. This active ingredient kills off bacteria and prevents bad bacteria from getting out of control. What’s more, it supports the growth of good bacteria.

Other bioactive properties give apple cider vinegar its antioxidant and antimicrobial properties, and along with its acetic acid and polyphenolic properties, it’s said to help combat disease.

BONUS TIP: If you don’t like the taste of apple cider vinegar, you can even use capsules like these Bragg Apple Cider Vinegar Capsules.

Benefits of Drinking Apple Cider Vinegar

As we said above, you can consume apple cider vinegar to combat health problems and bring balance to your body.

Here are five health benefits of apple cider vinegar.

Relief for Type 2 Diabetes

Apple cider vinegar can help people with Type 2 Diabetes by improving insulin sensitivity and lowering blood sugar responses after meals.

The blood sugar factor has become one of the most common benefits of drinking apple cider vinegar, especially after Jessie Inchauspé, known as the Glucose Goddess, recommended apple cider vinegar as an effective way to keep your blood sugar from spiking after meals.

Supports Weight Loss Efforts

The journal Bioscience, Biotechnology and Biochemistry published a 2009 study that revealed that people who consumed acetic acid (the active ingredient in apple cider vinegar) over a 12-week timespan, lost abdominal fat, decreased their waist circumference, and their triglycerides levels – a bad cholesterol that we shouldn’t have too much of.

So, can apple cider vinegar help you lose weight? Technically, it could support the weight loss progress, but remember – it’s not a magic pill. A healthy balanced lifestyle is still the key and apple cider vinegar alone won’t make your body shed fat.

Regulates pH Levels

Apple cider vinegar helps regulate the body’s internal pH levels and maintains optimal alkaline levels. Without this balance, acid levels can elevate, and low pH levels can leave you feeling lethargic and more vulnerable to infection.

Detoxification

The liver can get a fresh detox with the help of apple cider vinegar, which can stimulate cardiovascular circulation by lowering blood pressure thanks to the polyphenols present.

Candida

This humble liquid can fight against candida and increase beneficial probiotics throughout the body.

Apple Cider Vinegar Side Effects

While studies show that apple cider vinegar can help certain conditions, it’s not a one-size-fits-all natural remedy. Here are some apple cider vinegar side effects you should consider before gulping down on the vinegar goodness.

Can Cause Type 1 Diabetes Condition

Above, we mentioned how apple cider vinegar can improve insulin sensitivity. It does this by keeping your stomach from emptying as quickly as it usually does.

This prevents your blood sugar levels from spiking, but what it also does is lead to gastroparesis – a condition common to Type 1 diabetes, where nerve function is interrupted and food sits in the stomach for too long, leading to bloating and heartburn.

Can Thin Blood

If you’ve taken blood thinners or have a history of blood clotting difficulties, avoid drinking apple cider vinegar. It can lead to blood thinning.

Can Lead to Hypokalemia, or Low Potassium Levels

One big risk of drinking too much apple cider vinegar is decreased potassium levels.

Why is this dangerous? You can experience heart arrhythmias, weak muscles, and muscle deterioration without even potassium. Constipation, fatigue, and paralysis are also symptoms of potassium deficiencies.

Can Cause Nausea

When you drink apple cider vinegar, your brain releases certain chemicals. This can lead to feeling nauseous and having headaches.

Ascorbates Digestive Issues

Because of the caustic, acidic nature of apple cider vinegar, it can irritate a sensitive stomach. So, if you have a delicate digestive system, or have a history of ulcers, it’s best to avoid it.

Causes Dental Erosion

One of the benefits of drinking apple cider vinegar is that it can remove stains from teeth. But if you’re not careful, it can actually remove tooth enamel. This is very detrimental because your enamel protects the bones of your teeth. Without enamel, you’re at a greater risk for cavities and tooth decay.

Injures mucus membrane

Mucus membranes coat the throat, mouth, and food pipe. If you don’t dilute apple cider vinegar properly, the acidic nature can cut through the mucus membranes. This can burn your throat, cause throat pain, and make it difficult to swallow, according to the Kristi Monson, Pharm. D.

Interferes with Medications

If you’re taking diabetes medication or diuretic drugs, it’s best to avoid apple cider vinegar. By consuming it, along with these other medications, you can put too much pressure on your kidneys, and also lower your blood sugar and potassium levels too much.

Flushes Body of Important Vitamins and Minerals

We’ve seen that apple cider vinegar can lead to a potassium deficiency. But this isn’t the only nutrient that it robs from our bodies. Because it has powerful detox properties, it can get a little bit carried away and flush other essential and necessary nutrients from our body.

It’s important to consult with your primary care provider to be sure you’re not deficient in any vitamins and minerals if you’re drinking apple cider vinegar.

Not only can it deplete your body of important nutrients, but it doesn’t really offer any in return. Dr. Mercola warns that it doesn’t have measurable amounts of vitamin A, vitamin B6, vitamin C, vitamin E, thiamin, riboflavin, niacin, pantothenic acid, beta-carotene, or folate.

What’s more, as the USDA reminds us, it doesn’t have amino acids or lycopene.

You might be curious to try this “superfood,” but maybe this sour wine isn’t worth all the hype. Before introducing it to your diet, check with your primary care physician to understand if it’s a good idea for you and your health concerns.

Best Time to Take Apple Cider Vinegar

There isn’t enough evidence available to say the exact best times to take apple cider vinegar. Some prefer having it before bed as a way to help their digestion, others prefer having apple cider vinegar in the morning.

The best time to drink apple cider vinegar depends largely on your body and how you feel after taking it. In a larger sense, drinking apple cider vinegar about 30 minutes before a meal is recommended to help balance your blood sugar.

Some also have apple cider vinegar on an empty stomach first thing in the morning, but that also depends on how your body reacts to it. If possible, try having apple cider vinegar before your meals for blood sugar control.

How Much Apple Cider Vinegar Should You Take?

To avoid any unwanted side effects of apple cider vinegar, it should be consumed in moderation. It’s one of the situations where less is definitely more.

According to experts, about two tablespoons of apple cider vinegar per day is safe for most people and may bring optimal health benefits. This means you could have one tablespoon of apple cider vinegar per meal twice a day.

Due to the acidity, it’s important to dilute the apple cider vinegar in warm water, so you won’t experience any acid reflux (plus, the taste is more acceptable in a diluted form). Make sure not to overdo it – apple cider vinegar can be good for you, but only in moderation.