Apple cider vinegar has been used as a home remedy for many health problems like obesity, high blood sugar, acne and skin problems but there is little science to support most health claims. Apple cider vinegar starts out as apple juice. Yeast is added which turns sugar into alcohol, then good bacteria turns it into acetic acid through a fermentation process which gives its taste and smell. Beside containing bacteria, apple cider vinegar also contains lactic, citric and malic acids. The combination of these acids is what give the apple cider vinegar its tart taste.
How much Apple Cider Vinegar is Safe to Use Daily?
Some advocates recommend adding 1 teaspoon to a tablespoon daily to 8 ounces of water or tea. Apple cider vinegar is also available in capsule form or in gummies. Make sure to read the ingredient label to determine how much apple cider vinegar is actually in the supplement. Also, make sure the ingredient label lists apple cider vinegar not acetic acid which comes from white vinegar on the label. Supplements are not regulated by the Food & Drug Administration. For more information about apple cider information use ConsumerLab.com or US Pharmacopeia to get reliable information.
Is Apple Cider Vinegar safe for Everyone?
Apple cider vinegar should not be used by pregnant women and breastfeed women. Studies suggest suggests large amounts of apple cider vinegar might affect medications that are used to control diabetes and heart disease, blood thinners, diuretics and laxatives. One study shows that it might decrease your potassium levels. Potassium is needed to keep your muscles and nerves working properly. The acidity in apple cider vinegar can damage your teeth, hurt your throat and upset your stomach. Apple cider vinegar can cause burns and injury to the digestive tract including the throat, esophagus, and the stomach when taken full strength rather than being diluted with water or tea. In addition, the acidity using full strength apple cider vinegar can also damage your teeth. Using a straw has been recommended to help alleviate this problem.
The Bottom Line
The bottom line is apple cider vinegar taken in small amounts probably won’t hurt you, but it may not be the miracle cure for anything. Apple cider vinegar is calorie free, adds flavor to food and may add minimal amounts of polyphenols to your diet.
Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blogger Organizer for www.DayByDayLiving.net Barbara does fundraising and social media for Veterans Lodge. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker and a mother and grandmother to 13 grandchildren.
