Apple Cider Vinegar: Benefits, Risks, and Safe Use

Apple cider vinegar, made by fermenting apple juice, is a common kitchen staple that can be gut-friendly in moderation—particularly when used in salad dressings or marinades. However, because it’s highly acidic, it should always be diluted before drinking. Consuming large amounts, or taking it straight, may upset your stomach or irritate your throat.

Potential Health Benefits

Gut Health Support  

Apple cider vinegar contains natural probiotics and live microorganisms, including beneficial bacteria and yeasts, that can positively influence the digestive tract and gut microbiome. Probiotics help protect against harmful microbes, improving digestion and promoting overall gut health. The main ingredient, acetic acid, may also help kill unwanted bacteria.

Good gut health is closely linked not just to digestion, but also to immune strength, inflammation, mood, and even symptoms like abdominal pain, bloating, acid reflux, headaches, fatigue, and joint pain.

Influence on Digestion and Food Absorption  

Apple cider vinegar has also been studied for its impact on blood sugar. It may help lower blood sugar after meals by affecting the way the gut absorbs nutrients. Some studies suggest that a daily intake of about 30 milliliters can help regulate blood glucose and cholesterol in adults with type 2 diabetes, though more research is needed.

Additional Potential Effects  

There are anecdotal and preliminary animal studies suggesting apple cider vinegar might help with weight loss, reducing belly fat, lowering blood pressure, improving sleep, and relieving heartburn or skin conditions like acne and eczema. It also contains antioxidants such as polyphenols, which may help protect cells against damage and reduce the risk of some chronic diseases.

Apple cider vinegar supplies small amounts of nutrients including pectin, ascorbic acid (vitamin C), B vitamins, and other plant compounds.

Possible Risks and Precautions

Despite its potential benefits, apple cider vinegar can cause side effects, especially if taken undiluted or in large amounts. High acidity can upset your stomach, cause acid reflux, or damage your esophagus. Large doses may also lead to:

- Low potassium levels (hypokalemia), especially if combined with certain medications like insulin, digoxin, or diuretics

- Low blood sugar, especially for people taking diabetes medication

- Erosion of tooth enamel

- Throat irritation or aggravation of ulcers

Pregnant or breastfeeding individuals, and those with underlying medical conditions, should consult a healthcare professional before using apple cider vinegar medicinally.

How to Use Apple Cider Vinegar Safely

Apple cider vinegar is best used in small amounts as part of foods—such as salad dressings, marinades, or sauces. For those who prefer to drink it, always dilute a tablespoon or less in at least 8 ounces of water or tea, and limit intake to one tablespoon per day. Apple cider vinegar gummies are another option.

In summary, apple cider vinegar may support gut and overall health when used wisely and in moderation, but too much can cause harm. Consult a healthcare provider if you have concerns or specific health conditions.