Adverse impacts of consuming apple cider vinegar: Essential facts to be aware of
In recent years, apple cider vinegar (ACV) has gained popularity as a home remedy for various health issues. However, the most healthful way to consume ACV and how much to take is still a subject of ongoing research. Here's a guide to help you understand the recommended ways to consume ACV to avoid potential side effects while maximising its benefits.
The acidity of ACV can cause irritation to the stomach lining, bloating, diarrhea, throat irritation, and tooth erosion if consumed undiluted. To mitigate these risks, it's essential to dilute ACV with water. The typical dilution ratio is 1 to 2 tablespoons of ACV per 8 ounces (about 240 ml) of water.
For those new to ACV, it's recommended to start with a small dose such as 1 teaspoon (about 5 ml) diluted in water and gradually increase to 1–2 tablespoons a day. This gradual introduction helps your digestive system adjust and reduces the risk of adverse reactions like stomach upset or heartburn.
Consuming ACV about 15–30 minutes before meals may help curb appetite and aid weight loss. However, timing should be comfortable for you. To minimise enamel erosion, drink the diluted ACV through a straw and rinse your mouth with plain water afterward. Avoid brushing your teeth immediately after consuming ACV, as the acid softens enamel temporarily.
Individuals with medical conditions, pregnant women, and those taking medications, especially those affecting blood sugar or potassium, should consult their healthcare provider before consuming ACV. This is because ACV can interact with some drugs and impact electrolyte balance.
In particular, very few studies have explored the potential side effects or complications of regularly consuming vinegar. However, it has been reported that ACV can cause or worsen low potassium levels (hypokalemia) and damage to the esophagus. Anyone who experiences severe side effects after using ACV should seek medical advice.
In summary, the safest way to consume apple cider vinegar is by diluting 1–2 tablespoons in a large glass of water, starting slowly, drinking it around mealtime, using a straw to protect teeth, and consulting a doctor if you have health concerns. This approach helps maximise potential benefits while minimising risks like digestive irritation and tooth damage.
[1] Mayo Clinic. (2021). Apple cider vinegar: Health benefits, side effects, and how to use it. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/apple-cider-vinegar/art-20048389 [2] Healthline. (2021). Apple cider vinegar: Benefits, side effects, and dangers. Retrieved from https://www.healthline.com/nutrition/apple-cider-vinegar-benefits-side-effects-and-dangers [3] WebMD. (2021). Apple Cider Vinegar. Retrieved from https://www.webmd.com/vitamins/ai/ingredientmono-1062/apple-cider-vinegar [4] National Center for Complementary and Integrative Health. (2021). Apple cider vinegar: In depth. Retrieved from https://www.nccih.nih.gov/health/apple-cider-vinegar-in-depth
- The acidity in apple cider vinegar (ACV) can lead to stomach irritation, bloating, diarrhea, throat irritation, and tooth erosion if consumed undiluted, as reported by the Mayo Clinic.
- To minimize potential side effects, it's advisable to dilute ACV with water, with a typical ratio being 1 to 2 tablespoons of ACV per 8 ounces (240 ml) of water, according to Healthline.
- For first-time ACV users, starting with a small dose such as 1 teaspoon (5 ml) diluted in water and gradually increasing to 1–2 tablespoons a day can help the digestive system adjust, as stated by WebMD.
- Consuming ACV about 15–30 minutes before meals may suppressed appetite and aid weight loss, as mentioned in the National Center for Complementary and Integrative Health.
- However, despite the popular belief in the health benefits of ACV, there is limited research on the potential side effects or complications of regularly consuming vinegar, as reported by the Mayo Clinic.
- It has been noted that ACV can cause or worsen low potassium levels (hypokalemia) and damage to the esophagus, as indicated by Healthline.
- Individuals with medical conditions, pregnant women, and those taking medications, especially those affecting blood sugar or potassium, should seek advice from their healthcare provider before consuming ACV, as mentioned by WebMD.
- In addition to the physical benefits, apple cider vinegar is often associated with health-and-wellness, therapies-and-treatments, and nutritional supplements, even though extensive scientific research is still ongoing.
- A person who experiences severe side effects after using ACV should seek medical advice, as suggested by the National Center for Complementary and Integrative Health.
- To protect teeth from erosion, it's recommended to drink the diluted ACV through a straw and rinse the mouth with plain water afterward, and avoid brushing teeth immediately after consuming ACV, as explained by the Mayo Clinic.
