Here’s What Happens When You Drink Apple Cider Vinegar Every Day: A Conversation with Health Experts

In the ever-evolving world of health trends, one that continues to hold its ground is apple cider vinegar (ACV). Whether you’ve seen it trending on social media or heard your favorite wellness guru talk about it, drinking apple cider vinegar daily has become a popular recommendation for a variety of health benefits, ranging from weight loss and improved digestion to potential cancer prevention and clearer skin. But the real question is: Does drinking apple cider vinegar every day actually work? And if so, how much should you drink and how often? Let’s break it down.

I had the chance to speak with Dr. Natalie Jenkins, a wellness coach with years of experience helping people incorporate natural remedies into their lives. According to Dr. Jenkins, the claims about ACV are fascinating but nuanced. Let’s explore the potential benefits — and some risks — of drinking apple cider vinegar every day.

How Apple Cider Vinegar Can Help with Weight Loss

The weight loss community has been buzzing about apple cider vinegar for years. But can this natural remedy really help you shed those extra pounds? Dr. Jenkins says it’s possible, but with a few caveats.

“Apple cider vinegar has been shown to help control appetite and reduce calorie intake,” she explains. The acetic acid in ACV is believed to promote a feeling of fullness, making you eat less throughout the day. This is especially useful for those looking to lose weight.

A study highlighted by Mind Body Green shows that people who drank 1-2 tablespoons of apple cider vinegar daily had lower body weight, reduced visceral fat, and a smaller waist circumference compared to a placebo group. Other studies, including one on obese individuals, found that combining ACV with a healthy diet and exercise regimen led to significant reductions in body weight and visceral fat.

One notable example comes from Jessica, a 30-year-old who had struggled with weight loss for years. After incorporating apple cider vinegar into her routine, she noticed a reduction in her cravings for sugary snacks, which led to a more balanced diet. “I lost about 8 pounds in two months,” Jessica shares. “I didn’t feel deprived — I just felt fuller longer.”

How Apple Cider Vinegar Improves Digestion

Besides weight loss, ACV is also touted for its digestive benefits. Dr. Jenkins emphasizes that ACV contains beneficial probiotics found in its “mother” — the cloudy strands of bacteria and yeast that form during fermentation. These probiotics can improve gut health, which in turn can enhance overall digestion and immune system function.

“By drinking apple cider vinegar, you’re introducing beneficial microbes into your gut, which can help with digestion and even mental health,” Dr. Jenkins explains.

If you struggle with heartburn or acid reflux, it may seem counterintuitive that ACV could help, since it’s acidic. However, when diluted with water, apple cider vinegar can help balance stomach acid levels and prevent the discomfort associated with acid reflux. Still, if you have stomach ulcers or esophageal lesions, you should proceed with caution and consult a healthcare professional.

Apple Cider Vinegar and Blood Sugar Control

For individuals managing insulin resistance or type 2 diabetes, drinking apple cider vinegar daily can offer a helpful boost. Studies suggest that ACV can help lower blood sugar and improve insulin sensitivity. Dr. Jenkins points out that 4 teaspoons of apple cider vinegar before meals may significantly lower blood sugar levels after eating.

“Apple cider vinegar helps to decrease glucose and insulin production after a meal,” she says, explaining how the vinegar can contribute to lowering glycemic levels.

For those looking to maintain or improve blood sugar control, mixing ACV into your daily routine — especially before meals — can be highly effective. However, since vinegar is highly acidic, it should always be diluted with water.

The Many Other Benefits of Apple Cider Vinegar

Drinking ACV isn’t just about weight loss and blood sugar control. In fact, apple cider vinegar has been linked to a wide variety of health benefits. Let’s explore a few:

Heart Health: Adding ACV to your diet may lower the risk of heart disease. Studies suggest that vinegar helps lower triglyceride levels and bad cholesterol. This is especially true when ACV is consumed with foods containing polyunsaturated fats, like salad dressings.
PCOS and Hormonal Balance: One study found that ACV might be beneficial for women suffering from polycystic ovarian syndrome (PCOS). The vinegar helped improve insulin sensitivity and even seemed to restore ovulatory function, meaning women experienced regular menstrual cycles after incorporating ACV into their routine.
Anti-inflammatory and Antibacterial Effects: The malic acid in ACV can support gut health, while the antibacterial properties can help with issues like bad breath and skin problems, such as acne.
Immune Support: Regular consumption of ACV can boost your immune system, offering an extra line of defense against common colds and other illnesses.

How Much Apple Cider Vinegar Should You Drink?

Now that you’re convinced of the potential benefits, how much should you be drinking? Dr. Jenkins recommends starting with 1-2 tablespoons of apple cider vinegar per day, mixed with water. You can drink it once or twice daily — preferably before meals to aid digestion and curb appetite.

“It’s important to dilute it in water to protect your teeth and avoid irritation in your stomach,” she cautions. “Drinking it straight can cause tooth enamel erosion and might irritate your throat.”

Potential Risks of Drinking Apple Cider Vinegar Every Day

While apple cider vinegar has its benefits, it’s important to be aware of the potential side effects of drinking it daily:

Tooth Enamel Erosion: Because of its high acidity, ACV can erode tooth enamel over time. To mitigate this, use a straw when drinking ACV or rinse your mouth afterward.
Low Potassium: ACV may lower potassium levels in the body if consumed in large amounts, leading to potential issues with muscle function and overall health. The recommended amount is 1-2 tablespoons per day, not more.
Blood Sugar Fluctuations: While ACV can help with blood sugar control, it may cause hypoglycemia (low blood sugar) in some individuals, particularly those on medication for diabetes. If you have diabetes, be sure to consult with your healthcare provider before incorporating ACV into your routine.

Real-Life Example: A Success Story

Take Mark, a 45-year-old who struggled with weight loss for years. After incorporating apple cider vinegar into his daily routine, he lost 12 pounds over the course of three months, without making drastic changes to his diet or exercise. He started with a daily shot of ACV mixed with water before lunch and dinner. “I felt less bloated, had fewer cravings, and found that I didn’t need to snack as much,” Mark shares.

His story is a reminder that while apple cider vinegar isn’t a magic bullet, it can be a helpful tool when combined with other healthy habits.

FAQ: Frequently Asked Questions

Q: How long does it take to see results from drinking apple cider vinegar? A: Results vary, but many people see slight improvements in digestion and reduced bloating within a few days to weeks. For noticeable weight loss or improved blood sugar levels, it could take a few weeks to months.

Q: Is it safe to drink apple cider vinegar every day? A: Yes, as long as it’s diluted with water. The recommended daily amount is 1-2 tablespoons. Be sure to monitor any side effects, and consult your doctor if you have health conditions like diabetes or acid reflux.

Q: Can apple cider vinegar replace medication for blood sugar control? A: ACV can help manage blood sugar, but it shouldn’t replace prescribed medication. Always consult your healthcare provider before adjusting any medication regimen.

Q: What’s the best time to drink apple cider vinegar? A: Drinking ACV before meals is ideal for digestion and appetite control. Some people also drink it in the morning for an energy boost.

Drinking apple cider vinegar every day can have a range of health benefits, from weight loss and digestion improvements to blood sugar control and heart health. While the exact results can vary by person, integrating ACV into a balanced lifestyle might be just the change you need. Just be sure to drink it in moderation, mix it with water, and monitor any potential side effects.

With its ability to help you feel fuller longer, regulate your blood sugar, and boost digestion, apple cider vinegar might just be the secret ingredient to a healthier you. Ready to give it a try? Your body may thank you for it!