Health Benefits of Apple Cider Vinegar: Dosage and Risks

Apple cider vinegar is made by grinding apples and then pressing the juice out.

To begin the cycle of alcoholic fermentation, bacteria and yeast are combined with the apple juice, which converts it to alcohol.

The addition of bacteria then further ferments the alcohol, converting it to acetic acid, the main active ingredient in vinegar.

Apple cider vinegar has a lengthy history of being used to cure everything from a sore throat to varicose veins.

But there’s not much science to support the claims.

However, in recent years, some researchers have been studying apple cider vinegar and its benefits.

Here are the health benefits of apple cider vinegar, backed by science.

benefits of apple cider vinegar
Organic apple cider winegar in bottles.

1. May Help You Lose Weight

Apple cider vinegar can increase insulin sensitivity, help you eat fewer calories.

For example, if you take apple cider vinegar with a high-carb meal, you will feel more full. In addition, you will eat 250 fewer calories (1, 2).

A study of obese people found that drinking apple cider vinegar daily for three months resulted in a reduction in body fat (3).

While this study only lasted three months, the actual effect of apple cider vinegar on weight loss appears to be minor.

The only noticeable effect on weight loss is the addition of foods. It is the entire lifestyle that counts.

Combine several efficient weight loss methods to see results.

Apple cider vinegar may provide benefits, particularly by promoting satiety, reducing blood sugar levels, and helping you burn fat.

2. May Lower Blood Sugar Levels

In patients with type 2 diabetes, apple cider vinegar has been the most successful treatment until now.

Type 2 diabetes is characterized by high blood sugar levels because of insulin resistance (4).

In people without diabetes, however, high blood sugar may also be problematic.

Everyone should benefit from maintaining normal blood sugar levels.

Avoiding refined carbs and sugar is the most effective method, but apple cider vinegar can also have a powerful effect on the blood sugar level.

In one study, insulin sensitivity improved by 19 to 34% and blood sugar and insulin reactions were reduced after drinking apple cider vinegar (5).

A dose of 2 tablespoons of apple cider vinegar before bed may reduce morning glucose levels by 4% (6).

Many human studies show that after meals, apple cider vinegar can improve the function of insulin and decrease glucose levels (7, 8).

Check with your doctor before taking any vinegar if you are on medication such as insulin.

3. May Improve Heart Health

Heart disease is the most prevalent cause of premature death in the world (9).

Several biological factors are linked either to a lower or greater risk of heart disease.

Apple cider vinegar may improve several risk factors. However, these studies were conducted on animals.

Animal studies suggest that apple cider vinegar can reduce bad cholesterol, triglycerides, and other risk factors (10, 11, 12).

Studies also show that vinegar reduces blood pressure in rats, which is an important risk factor for kidney and cardiovascular diseases (13, 14).

Another observational study found that women who ate apple cider vinegar-dressed salads on a daily basis had a lower risk of heart disease (15).

As previously mentioned, human studies also show that apple cider vinegar can lower blood sugar levels and improve insulin sensitivity.

However, these factors should also reduce the risk of cardiovascular disease.

4. High in beneficial compounds

Acetic acid is responsible for vinegar’s distinct sour smell and flavor. This acid, according to researchers, is responsible for apple cider vinegar’s health advantages (16).

Cider vinegars have an acetic acid content of 5-6%.

Organic, unfiltered apple cider vinegar also contains mother, which is made up of protein strands, enzymes, and friendly bacteria that give the product a murky look.

Some individuals assume that the mother is responsible for the majority of the health advantages, however there are no studies to back this up.

While apple cider vinegar is low in vitamins and minerals, it does contain a little quantity of potassium. High-quality brands also include amino acids and antioxidants.

5. Can Kill Bacteria

Apple cider vinegar can kill bacteria (17).

It can disinfect wounds, treat nail infections, lice, warts, and ear infections.

Over two thousand years ago, apple cider vinegar was used for wound cleaning. Vinegar has also been used as a preservative for food, and studies have shown that it inhibits food bacteria (18, 19).

Apple cider vinegar might be highly useful if you’re looking for a natural way to preserve your food.

In addition, unverified reports show that apple cider vinegar mixed with water can help with acne when applied to the skin.

However, there is no scientific evidence that apple cider vinegar can treat acne (20).

Risks and Precautions

You can use apple cider vinegar as a preservative for cooking, baking, and salad dressings. It contains a lot of acids.

Drinking too much apple cider vinegar has a number of side effects.

While small amounts are beneficial, taking too much apple cider vinegar can be harmful or even fatal.

Most people recommend adding 1 or 2 tablespoons to water or tea. Some side effects include:

  • bone loss and low potassium levels
  • can slow emptying of the stomach
  • can damage the tooth enamel
  • may interact with other drugs
  • can burn the throat
  • can burn the skin

It is important to monitor the amount of apple cider vinegar you consume. Be careful how you take it to prevent side effects.

Although apple cider vinegar is safe in small amounts, more is not better and could even be harmful.


A common dose of apple cider vinegar is between 1 teaspoon and 2 tablespoons a day, mixed with one glass of water.

Apple cider vinegar has several other uses. This can be very useful for those who want to maintain things naturally.

The health benefits of apple cider vinegar seem very interesting, but it’s not a miracle medicine.

Apple cider vinegar can help people lose weight by increasing satiety, lowering blood sugar levels, and increasing fat burning. It can also lower blood sugar levels in type 2 diabetic patients and enhance heart health. If you are on medication, you should consult your doctor before taking any vinegar. Apple cider vinegar has many beneficial compounds, including acetic acid, which is responsible for its health benefits. It can also be used to kill bacteria, disinfect wounds, cure nail infections, lice, warts, and ear infections, as well as act as a food preservative.


Many health enthusiasts claim that apple cider vinegar can boost energy and treat diseases.

Unfortunately, there is no concrete evidence to back up most of its health claims.

Some studies suggest that it may have some advantages, such as killing bacteria, lowering blood sugar levels, and promoting weight loss.

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