Apple cider vinegar contains an active ingredient called acetic acid that may help you lose weight or regulate blood sugar.
Diluting vinegar in water is also better for your teeth because it lowers the risk of enamel erosion. Just remember that apple cider vinegar needs further research to prove its effectiveness and reliability, so the best advice is to drink it cautiously and consult your health care provider if you experience any problems.
Possibly Promotes Weight Loss
Japanese researchers recruited 155 obese subjects and divided them into three groups. Everyone consumed about the same number of calories, fiber, carbohydrate, protein and fat, but they took different supplements. One group drank a daily beverage containing a low dose of acetic acid in the form of vinegar, the second group consumed a higher concentration of the acid and the third group drank a placebo that didn’t have any acetic acid. At the end of 12 weeks, the low-dose group lost an average of nearly 3 pounds, the high-dose group lost 4 pounds and the placebo group gained a pound, according to a report in “Bioscience, Biotechnology, and Biochemistry” in August 2009.
May Lower Blood Lipids
While apple cider vinegar may help lower cholesterol, research using human participants still needs to be done to verify whether it’s effective and safe. However, in laboratory studies using mice fed a high-cholesterol diet, apple cider vinegar lowered blood lipids, including triglycerides and total cholesterol, according to a report published in the August 2014 issue of the “Journal of Membrane Biology.” In the same study, cider vinegar also protected cells in the kidney and liver from damage caused by the reactive molecules commonly known as free radicals.
Potentially Stabilizes Blood Sugar
Vinegar’s potential to lower blood glucose has been verified in some studies, while others report it doesn’t have a beneficial impact. Researchers reviewed the studies published to date that explored the ability of any type of vinegar to stabilize blood glucose. They concluded that some evidence supports the use of vinegar as a complementary treatment in people with glucose abnormalities, but more research is needed to prove its effectiveness, according to their report in “Nutrition Reviews” in October 2014. In the meantime, the American Diabetes Association advises caution and recommends consulting your health care provider before using vinegar if you have diabetes.
Prevents Tooth Enamel Erosion
You’ll also gain an advantage from diluting vinegar’s acidity by mixing it with water. Vinegar contains enough acetic acid to give it a pH of about 3. Since a pH of 7 indicates a neutral substance, and acids have pH values less than 7, vinegar’s score puts it squarely in the acidic category. It only takes slightly acidic fluids to dissolve tooth enamel. Repeated exposure to apple cider vinegar will erode this protective covering and make your teeth more vulnerable to cavities, reports Tufts Now.
NEGATIVE EFFECTS OF DRINK ACV EVERY DAY
Mucous Membrane Injury
The inside of the mouth, the throat and the esophagus, the tube that leads to the stomach, are lined with mucous membrane, a type of tissue that can burn when exposed to acid. Taking apple cider vinegar every day, especially if you don’t drink enough water when taking it in tablet form or if you don’t adequately dilute the liquid, can cause throat pain and make it difficult to swallow, according to the Kristi Monson, Pharm.D., for eMedTV. The site also notes that there have been reports that apple cider vinegar tablets can cause burns, which can cause permanent damage to the throat or esophagus. Heartburn and nausea are also possible side effects.
Apple cider vinegar can cause potassium levels to fall, according to eMedTV. Low potassium, medically termed hypokalemia, can cause heart arrhythmias, muscle weakness or breakdown, constipation, fatigue or paralysis that can interfere with breathing. If you take medications that can cause low potassium levels, such as diuretics, do not take apple cider vinegar without talking to your doctor first.
Apple cider vinegar improved insulin sensitivity and lowered blood sugar levels in an Arizona State University study reported in the January 2004 issue of “Diabetes Care.” Acetic acid may have effects similar to diabetes medications. While this has benefits, it could also cause an increase in episodes of hypoglycemia, or low blood sugar, in diabetics. If you have diabetes, ask your doctor about how to take apple cider vinegar and monitor blood sugars carefully to avoid hypoglycemia.
Apple cider vinegar can act as an anticoagulant, or blood thinner. If you already take blood thinners or if you have problems with blood clotting, do not take apple cider vinegar without your doctor’s approval. You could develop spontaneous bleeding or hemorrhage after injury.
Over time, the acetic acid in apple cider vinegar can erode the enamel on your teeth, increasing your risk of developing cavities. Flushing the pills with lots of water or diluting the liquid can help reduce this risk.
According to nutritionist Katherine Zeratsky, throat irritation is the most likely side effect of too much apple cider vinegar, particularly from prolonged use. Apple cider vinegar is fairly acidic, largely due to the acetic acid – it’s main ingredient. Diluting the vinegar with water can help prevent aggravating the esophageal wall.
Too much apple cider vinegar can erode tooth enamel. The acetic acid can damage the enamel on your teeth, making them more susceptible to tooth decay. Diluting the vinegar before use can help, but it’s wise to talk to your dentist before you consume apple cider vinegar.