Apple Cider Vinegar: Health Benefits, Side Effects, Dosage

What is Apple Cider Vinegar?

Apple Cider Vinegar is generally prepared from apple juice by adding yeast to it. After adding yeast to the apple juice, it turns the sugar in the juice into alcohol. This process is popularly known as Fermentation. It tastes sour as the bacteria turns alcohol into acetic acid. As it contains a lot of acid, drinking directly may cause many health problems. You may find different types of apple cider vinegar available in the market. For clear understanding,  the apple cider vinegar which is clear in the bottle is distilled, and is familiar to most of you. You may also find apple cider vinegar which is an unfiltered cloudy substance that floats in the bottle, this is called Mother. Apple cider vinegar drink does not contain any nutritional values that are no carbohydrates, fats, protein, and fiber.


Apple Cider Vinegar drink gained its popularity over the years as a medicine and cooking ingredient. Apple cider vinegar consists of various healthy properties, including antimicrobial and antioxidant properties. People claim apple cider vinegar may aid in weight loss, reducing cholesterol, lowering sugar levels in the blood, lower the risk of heart diseases, and fight against the symptoms of diabetes.
In this article, let us discuss the claimed health benefits of Apple Cider Vinegar.

Health Benefits of Apple Cider Vinegar

Maintain Blood Sugar Levels

Most of you may hear people recommending apple cider vinegar drink to control blood sugar levels naturally. Especially for people who are suffering from Insulin Resistance.
Intake of apple cider vinegar before having a high carb meal slows down the digestion and prevents sugar spikes in the blood, this helps in treating diabetes as well.
The most effective method to maintain blood sugar levels is to avoid refined carbs and sugar, apple cider vinegar may also show desired results.
A study reveals vinegar may improve insulin-sensitivity by 19-34 percent after a high carb meal and lower the sugar levels significantly.

Aid in Weight Loss

Apple cider vinegar is weight loss friendly as it consists of very few calories. People may take a shot or spoon of apple cider vinegar to improve the fat burning process. In fact, taking apple cider vinegar drink before a meal may increase the feelings of a filled stomach, that will make you eat less and lose weight. A healthy way to lose weight is by incorporating a healthy diet and workouts along with apple cider vinegar.
According to the study conducted in Japan for 12weeks, people who consumed around 6spoons of apple cider vinegar daily has lost weight significantly.

Works as a Skin Toner

Apple cider vinegar works as a remedy for the people who are suffering from dry skin and eczema as it antibacterial properties. The skin nature is slightly acidic, using apple cider vinegar helps to maintain the pH of the skin by improving skin health.
People also use diluted apple cider vinegar as a face toner to prevent spots and kill bacteria. It also helps in soothing irritation from the dead skin cells.
However, one study states that apple cider vinegar drink did not improve the skin barrier and caused skin irritation among the people who were suffering from eczema.

Reduce Inflammation

Consuming apple cider vinegar may help you in reducing the symptoms of inflammatory conditions. Many people include anti-inflammatory foods to their diet to manage symptoms. Apple cider vinegar drink is one among them that people believe it can aid in managing symptoms of arthritis, including pain and swelling.
Apple cider vinegar may also give relief from some gastrointestinal problems and improves gut bacteria that can affect inflammation.
According to the studies, people who take apple cider vinegar think pectin may help to control arthritis pain and maintain under control but there is no evidence scientifically.

Improves Digestion

Many people consume apple cider vinegar drink before a heavy protein meal to improve digestion. The reason for taking apple cider vinegar, it increases acidity in the stomach that helps your body to produce more pepsin, an enzyme that breaks down protein.
Some people claim taking two spoons of apple cider vinegar prior to a meal may aid in digestion.

Other Uses(Apple Cider Vinegar Uses)

DIY Cleaner: Apple cider vinegar can be used to clean anything from our kitchen.
Washing Edibles: Apple cider vinegar can be used to clean pesticides or germs on fruits and veggies.
Hair Health: Apple cider vinegar acidic nature helps to restore pH value, boost hair health, and fights against dandruff.
Bad Breath: Gargling with apple cider vinegar may to get rid of bad breath.

Side Effects of Apple Cider Vinegar

Is Apple cider vinegar good for you?
Apple cider vinegar drink is relatively safe when you take it in a small amount for a short period of time. It is unsafe to consume apple cider vinegar without diluting in a large amount for the long term. Following are side effects of consuming apple cider vinegar directly in large amounts:

Digestion problems
Irritation in throat
Erosion shiny enamel on the tooth
Reduce potassium levels
It might affect the medications
Skin problems

Methods to Avoid Apple Cider Vinegar Side Effects

Always consume in less amounts.
Clean our mouth after consuming apple cider vinegar or else it may damage the tooth enamel.
Doctors suggest not to have more than 230ml (8ounce) per day.
Consult a doctor before deciding to supplement with apple cider vinegar drink if you are under chronic medical conditions.

Apple Cider Vinegar Dosage

How much apple cider vinegar?
If you are looking to enjoy the benefits of apple cider vinegar, most of the people take one or two tablespoons with water or tea. But the required amount of apple cider vinegar to a particular individual depends on several factors such as age, health condition, and other conditions.
Harvard University recommends drinking one or two spoons of apple cider vinegar prior to or during the meals.
According to the University of Washington, recommends to have a spoonful of apple cider vinegar drink as a shot and limit yourself for one or two spoons not more than that.


People claim apple cider vinegar benefits but unfortunately here is only a little research to support its benefits. Apple cider vinegar is harmless if you take in less quantity approximately around one or two spoons.
Other than health-related benefits, it can also be used as a hair conditioner, skin toner, and cleaner.
Studies do not prove the claims that it can improve digestion, prevent heart diseases, or infections.
It is suggestible that, people with chronic health conditions consult a doctor prior to including apple cider vinegar drink to your regular diet.

Also, check out our blog for Top 10 Upper Body Workouts

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