Apple cider vinegar is a natural tonic.
It’s many health benefits that are supported by scientific research in people.
But, people also have raised concerns regarding its security and potential side effects.
This report requires a look at apple cider vinegar‘s possible side effects.
Additionally, it offers directions about the best way best to eat apple cider vinegar.
What’s Apple Cider Vinegar?
Apple cider vinegar is created by mixing apples together with yeast.
The yeast then converts the glucose from the apples to alcohol. Compounds are subsequently added to the mix, which divides the alcohol to acetic acid (1Trusted Supply ).
Acetic acid constitutes about 56 percent of apple cider vinegar. It’s categorized as a”weak acid,” but nevertheless has quite strong acidic properties if it’s concentrated.
Besides acetic acid, vinegar includes water and trace quantities of different acids, minerals, and vitamins (1Trusted Supply ).
Several studies in humans and animals have found that acetic acid and apple cider vinegar can encourage fat burning and fat reduction, reduce glucose levels, improve insulin sensitivity and enhance cholesterol levels.
Apple Cider Vinegar Uses and Dosage
Vinegar can be used in cooking, baking, and salad dressings and as a preservative. There is a whole lot of acid inside, so drinking soda directly is not suggested. It may cause difficulties, like jagged the tooth of your teeth, even in case you get a lot of.
If you are seeking to use it for health reasons, the majority of men and women state to add 1 to 2 tablespoons of tea or water.
Negative Effects of Apple Cider Vinegar
Regrettably, apple cider vinegar has been reported to cause some side effects.
This is especially true in massive doses.
Though small amounts are usually nice and fit, taking too much can be detrimental and even harmful.
1. Delayed Stomach Emptying
Apple cider vinegar helps stop blood glucose spikes by lowering the speed at which food leaves the stomach and enters the lower digestive tract. This slows down its absorption into the blood (9Trusted Supply ).
But this result can worsen symptoms of gastroparesis, frequent illness in people with type 1 diabetes.
In gastroparesis, the nerves in the gut do not do the job correctly, so food remains in the stomach too long and isn’t emptied at a standard speed.
Symptoms of gastroparesis include heartburn, bloating and nausea. For type 1 diabetics that have gastroparesis, timing insulin with meals is quite challenging since it is difficult to predict how much time it will take food to be consumed and digested.
1 controlled study looked at 10 patients with type 1 diabetes along with gastroparesis.
Drinking water with two tbsp (30 ml) of apple cider vinegar considerably increased the quantity of time that food remained in the gut, in contrast to drinking plain water (10Trusted Source).
Apple cider vinegar has been shown to delay the speed at which food leaves the stomach. This can worsen symptoms of gastroparesis and make blood glucose control harder for individuals with type 1 diabetes.
2. Cosmetic Side Effects
Apple cider vinegar can cause unpleasant digestive symptoms in certain individuals.
Animal and human studies have found that apple cider vinegar and acetic acid can decrease appetite and encourage feelings of fullness, causing a natural decrease in calorie consumption (11Trusted Source, 12Trusted Source, 13Trusted Source).
However, one controlled study indicates that in some scenarios, appetite and food consumption could decrease because of indigestion.
The men and women who have a beverage containing 25 g (0.88 oz) of apple cider vinegar reported appetite but also considerably greater feelings of nausea, particularly when the vinegar has been a portion of an unpleasant-tasting beverage (14Trusted Source).
Apple cider vinegar can decrease appetite, but might also lead to feelings of nausea, especially when consumed as part of a beverage with terrible taste.
3. Low Potassium Levels and Bone Loss
There is no controlled research on apple cider vinegar effects on blood glucose levels and bone health right now.
But, there’s 1 case report of low blood calcium and bone loss that has been attributed to large doses of apple cider vinegar obtained during a lengthy time period.
A 28-year-old girl consumed 8 ounces (250 ml) of apple cider vinegar diluted in water on a daily basis for six decades.
She had been admitted to the hospital with reduced potassium levels as well as other abnormalities in blood chemistry (15).
What is more, the girl was diagnosed with osteoporosis, a state of bones that’s seldom seen in young men and women.
Doctors who treated the girl think the big daily doses of apple cider vinegar contributed to nutritional supplements being leached out of her bones to buffer the acidity of the blood.
In addition, they noted that high acidity levels can decrease the formation of bone.
Obviously, the sum of apple cider vinegar in this situation was much greater than many folks would eat in one day also, she did so every day for several years.
There is 1 case report of reduced potassium levels and obesity probably due to drinking an excessive amount of apple cider vinegar.
4. Erosion of Tooth Enamel
Acidic foods and drinks are shown to harm tooth decay (16Trusted Supply ).
Soft drinks and fruit juices are widely studied, but some study shows that acetic acid in vinegar can also damage tooth decay.
In 1 laboratory study, enamel in the teeth has been immersed in various vinegar with pH levels ranging from 2.73.95. The vinegar resulted in a 120% reduction of minerals in the teeth following four weeks (17Trusted Source).
Significantly, this research was performed in a laboratory rather than in the mouth area where saliva helps regenerate acidity. Nonetheless, there’s some evidence that substantial quantities of vinegar can cause dental erosion.
A case study also concluded a 15-year-old woman’s acute dental decay was due to consuming a single cup (237 ml) of undiluted apple cider vinegar daily for a weight reduction assistance (18Trusted Source).
The acetic acid in vinegar can weaken dental enamel and result in a reduction of minerals and tooth decay.
5. Throat Burns
Apple cider vinegar has the capability to induce esophageal (throat) burns.
An overview of harmful liquids inadvertently consumed by kids discovered acetic acid in vinegar has been the most frequent acid that led to throat burns.
Researchers advocated vinegar be regarded as a”potent caustic chemical” and stored in childproof containers (19Trusted Source).
There are no published cases of throat burns off from apple cider vinegar.
But, 1 case report discovered an apple cider vinegar pill caused burns after getting lodged in a lady’s throat. The girl explained she experienced pain and trouble swallowing for six months following the episode (20Trusted Supply ).
The acetic acid in apple cider vinegar has generated throat burns in children. 1 girl experienced throat burns following an apple cider vinegar pill became lodged in her esophagus.
6. Skin Burns
Owing to its exceptionally acidic character, apple cider vinegar can also cause burns when applied to the skin.
In 1 instance, a 14-year-old woman developed erosions on her nose after applying a few drops of apple cider vinegar to eliminate two moles, according to a protocol she had found online (21Trusted Source).
In another, a 6-year-old boy with numerous health issues developed leg burns off his mother treated his leg disease using apple cider vinegar (22).
Additionally, there are a number of anecdotal reports online of burns brought on by employing apple cider vinegar into the epidermis.
There have been reports of skin burns happening in reaction to healing moles and illnesses with apple cider vinegar.
7. Drug Interactions
A Couple of drugs may interact with apple cider vinegar:
- Diabetes medicine: Individuals who take insulin or insulin-stimulating drugs and vinegar can experience dangerously low blood glucose or cholesterol amounts.
- Digoxin (Lanoxin): This medicine lowers your blood glucose levels. Taking it in conjunction with apple cider vinegar may lessen potassium too much.
- Particular diuretic medications: Some diuretic drugs cause the body to excrete potassium. To avoid potassium levels from falling too low, these medications should not be consumed with considerable quantities of vinegar.
Some medicines may interact with apple cider vinegar, such as insulin, digoxin and certain diuretics.
8. Blood glucose regulation
Some research indicates that consuming vinegar may influence the way the body regulates blood glucose levels. However, scientists don’t fully understand this impact and much more study is necessary.
Anyone with diabetes must talk to a medical practitioner before attempting a high-vinegar diet plan.
How to Eat Apple Cider Vinegar Safely?
Most people can safely consume decent amounts of apple cider vinegar by following these basic guidelines:
- Restrict your consumption.
- Start with a lesser quantity and slowly work up to a max of two tbsp (30 ml) daily, based upon your own personal tolerance.
- Reduce your enamel exposure to acetic acid: Try minding the vinegar and drinking it through a straw.
- Rinse your mouth Rinse with water after taking it. To stop additional tooth harm, wait at least 30 minutes prior to brushing your teeth.
- Consider avoiding it if you have gastroparesis: Prevent apple cider vinegar or restrict the quantity to 1 tsp (5 ml) in water or salad dressing.
- Be conscious of allergies: Allergies to apple cider vinegar are infrequent but quit taking it immediately in the event that you experience an allergic response.
BOTTOM LINE: To swallow apple cider vinegar limit your everyday ingestion, dilute it and prevent it if you have particular problems.
But to remain safe and protect against side effects, it is important to track the amount you eat and be cautious with the way you choose it.
As a little bit of vinegar is great, more is not better and might even be harmful.