The Truth About Apple Cider Vinegar: How It Can Help Your Health, Potential Risks, and How Much to Use

In recent years, apple cider vinegar (ACV) has taken center stage as a wellness trend, with countless influencers and health experts touting its supposed benefits. From promoting weight loss to improving heart health, ACV has sparked a global conversation. But is it really as magical as some claim? To get to the bottom of it, we decided to delve deeper into the power of ACV, speaking with registered dietitians and experts to separate fact from fiction.

So, let’s break it down: Can a simple ACV shot really work wonders for your health? Here’s what you need to know about this ancient remedy and how it can impact your daily routine.

What is Apple Cider Vinegar?

Apple cider vinegar is made by fermenting apple juice. First, yeast is added to the apples, which converts the sugars into alcohol. Then, bacteria are introduced, turning the alcohol into acetic acid—the compound responsible for ACV’s sharp, tangy taste and potent health properties.

When shopping for apple cider vinegar, you’ll encounter two main types: filtered and pasteurized, or raw and unfiltered. The cloudy sediment at the bottom of raw, unfiltered ACV is known as “the mother,” a mix of beneficial bacteria and yeast. It’s believed that this “mother” contains most of the health benefits associated with ACV, including probiotics and antioxidants.

Apple Cider Vinegar: Not Just for the Kitchen

Though many people use apple cider vinegar in cooking and food preservation, it’s also used for various health and wellness purposes. Here are just a few:

• Cleaner

• Dandruff treatment

• Deodorizer

• Facial toner

• Hair rinse

• Preservative

• Mouthwash

But does it live up to its health claims?

4 Potential Health Benefits of Apple Cider Vinegar

While more research is needed, some studies have shown promising results when it comes to the health benefits of apple cider vinegar. Let’s dive into what the science says.

1. May Help Control Blood Sugar and Diabetes

Up to 95% of diabetics have type 2 diabetes, a condition in which the body becomes resistant to insulin, leading to high blood sugar levels. According to Amelia Ti, a registered dietitian and diabetes educator, apple cider vinegar could offer potential relief for those struggling with blood sugar issues.

Studies show that apple cider vinegar can improve insulin sensitivity, which helps control blood sugar levels after meals. ACV has also been shown to help lower fasting blood sugar levels, especially when consumed before bedtime. However, ACV should not replace diabetes medications—it’s best used in combination with other treatments.

“ACV alone will not lower blood sugar levels, and it should always be used with caution if you’re taking medication,” explains Ti. If you have diabetes, consult your doctor before adding ACV to your routine.

2. Kills Harmful Bacteria

Apple cider vinegar has been recognized for its antibacterial properties for centuries. It’s especially popular as a natural preservative because it can prevent the growth of harmful bacteria like E. coli and Candida. The acetic acid in ACV has been shown to fight pathogens, which is why it’s commonly used to preserve food.

For those interested in maintaining a healthier home, ACV also acts as a cleaner and a disinfectant for surfaces, helping to fight germs and bacteria.

3. Could Lead to Weight Loss

If you’ve heard that apple cider vinegar can help you shed those extra pounds, you might be wondering whether there’s any truth to it. Research does suggest that ACV may support weight loss, though it’s not a miracle solution.

In one study, participants who consumed one to two tablespoons of ACV per day for three months experienced weight loss of up to 3.7 pounds, along with a reduction in body fat. ACV also helps with satiety, meaning it can make you feel fuller longer, reducing the number of calories you consume.

In fact, when paired with a meal, participants ate 200 to 275 fewer calories. That’s a significant reduction over time, which may support a weight loss journey, especially when combined with a healthy diet and exercise routine.

4. Might Improve Cholesterol Levels

High cholesterol and triglyceride levels are major risk factors for heart disease. If you’re concerned about your cholesterol levels, adding ACV to your diet might help. Studies suggest that ACV can help lower total cholesterol and triglycerides while raising HDL (“good”) cholesterol levels.

For people with type 2 diabetes, adding even a half ounce of ACV to your daily routine might result in positive changes in cholesterol levels, potentially reducing the risk of cardiovascular disease.

Potential Side Effects of Apple Cider Vinegar

While apple cider vinegar can offer a range of health benefits, there are also side effects to consider—especially if consumed excessively. Let’s take a look at what to watch out for:

Tooth Enamel Erosion

ACV is highly acidic, which means that drinking it undiluted can erode the enamel on your teeth. To avoid this, always dilute your ACV shot with water or juice. If you drink it undiluted, you risk damaging your teeth permanently.

Throat and Esophagus Burns

Because of its acidity, undiluted ACV can cause burns or ulcers in the throat and esophagus. Always dilute your ACV, and avoid drinking large quantities in a short period of time.

Hypokalemia (Low Potassium)

Excessive consumption of ACV may lead to low potassium levels, which can affect your heart, muscles, and nerve function. Be cautious about how much you consume.

Gastrointestinal Issues

Some people experience nausea or an upset stomach when drinking ACV. If you find that ACV irritates your digestive system, try lowering your dosage or mixing it with a milder liquid.

Medication Interactions

Apple cider vinegar can interact with medications, particularly diuretics and insulin. If you take any medications, it’s important to talk to your healthcare provider before adding ACV to your daily routine.

How Much Apple Cider Vinegar Should You Drink Daily?

If you’re wondering how much ACV you should consume daily, it depends on your goal. Amelia Ti, a registered dietitian, recommends 1 teaspoon to 1 tablespoon of ACV diluted in 6-8 ounces of water before meals.

For those who find the taste too strong, you can dilute your ACV shot with your favorite juice or tea, or even add it to your salad dressings or marinades. There are also pre-made ACV drinks available from brands like Bragg and Poppi, making it easier to incorporate ACV into your daily routine without having to mix it yourself.

If you’re using ACV for skin issues, consider adding a cup or two to a warm bath or making a wet wrap using cotton soaked in diluted ACV. You can also use it as a hair rinse (just be careful as it can be drying).

The Bottom Line: Is ACV a Miracle Cure?

While apple cider vinegar offers several potential health benefits, it’s not a miracle cure for everything. Research on its effects is still ongoing, but ACV has shown promise in areas like weight loss, blood sugar control, and cholesterol management. However, it should be viewed as part of a balanced, healthy lifestyle, not a substitute for proper medication or a healthy diet.

As Amelia Ti wisely puts it, “ACV is not a quick fix. Instead, focus on an overall healthy lifestyle—balanced nutrition, adequate hydration, regular exercise, and good sleep—for the best results.” Always consult with your healthcare provider before adding ACV to your routine, especially if you have existing health conditions or take medications.

Incorporating apple cider vinegar into your daily routine could be a simple, effective way to support your health—just be sure to do so safely and with a focus on your overall wellness.