Apple Cider Vinegar | 20 Health Benefits, Side Effects & Dosage

What is Apple Cider Vinegar ?

Apple cider vinegar is a type of vinegar made from fermented apple juice. It is produced through a two-step process: first, apples are crushed and their juice is extracted. Next, the juice undergoes fermentation, where the sugars are converted into alcohol by yeast and bacteria. This alcohol is then further fermented to produce acetic acid, which gives apple cider vinegar its distinctive tangy taste and strong odor.

Apple cider vinegar has been used for centuries for various culinary and medicinal purposes. It is a versatile ingredient in cooking, often used as a flavor enhancer in salad dressings, marinades, and sauces. Some people also use it as a natural preservative for pickling fruits and vegetables. Beyond the kitchen, vinegar has gained popularity for its potential health benefits. It is believed to possess properties that may aid in digestion, help regulate blood sugar levels, and even contribute to weight loss when incorporated into a balanced diet and healthy lifestyle. Additionally, it is use in some skincare routines and hair care treatments due to its acidic nature, which can help balance the skin’s pH and may promote shinier, smoother hair.

20 Benefits of Apple Cider Vinegar

Apple cider vinegar has gained popularity for its potential health benefits. Here are 20 potential benefits of apple cider vinegar:

1) Regulates Blood Sugar Levels: Some studies suggest that vinegar may help stabilize blood sugar levels, particularly after meals.

2) Aids Digestion: It may help improve digestion by increasing stomach acid production, which can aid in the breakdown of food.

3) Weight Management: It may contribute to weight loss by promoting a feeling of fullness and reducing calorie intake.

4) Lowers Cholesterol: There is evidence to suggest that it may help lower bad cholesterol levels in the blood.

5) Reduces Blood Pressure: Some studies indicate that it may have a modest effect in lowering blood pressure.

6) Detoxifies the Body: It is believe to help detoxify the liver and promote overall detoxification processes in the body.

7) Boosts Immune Function: Its acetic acid content may help support the immune system by promoting the growth of beneficial bacteria.

8) Balances pH Levels: It may help balance the body’s pH levels, which can contribute to overall health and well-being.

9) Relieves Acid Reflux: Some people find relief from acid reflux symptoms by consuming diluted apple cider vinegar.

10) Alleviates Joint Pain: It is believe to have anti-inflammatory properties that may help alleviate joint pain and stiffness.

11) Manages Blood Sugar for Diabetics: It may help improve insulin sensitivity and reduce blood sugar spikes for individuals with diabetes.

12) Reduces Cravings: Consuming vinegar may help reduce sugar and carb cravings.

13) Clears Sinuses: It can be use as a natural remedy to help clear sinuses and relieve congestion.

14) Promotes Healthy Skin: When used topically, it may help balance the skin’s pH, reduce acne, and improve overall complexion.

15) Promotes Healthy Hair: It may be use as a hair rinse to remove product buildup and improve shine.

16) Fights Bacteria and Fungi: Its acetic acid content may help kill harmful bacteria and fungi.

17) Soothes Sunburn: When diluted and applied topically, it may provide relief from sunburn.

18) Aids in Wound Healing: Some studies suggest that it may help speed up the healing process of minor wounds.

19) May Help with PCOS: Some research suggests that it may help improve symptoms of Polycystic Ovary Syndrome (PCOS).

20) May Improve Heart Health: It may have some benefits for heart health, including lowering cholesterol and blood pressure.

It’s important to note that while apple cider vinegar offers potential benefits, it should be use in moderation and as part of a balanced diet and healthy lifestyle. It’s always advisable to consult with a healthcare professional before making significant changes to your diet or using this vinegar for medicinal purposes.

Dosages for Apple Cider Vinegar

The appropriate dosage of apple cider vinegar can vary depending on the intended use and individual tolerance. It’s important to start with small amounts and gradually increase if needed. Here are some general dosage guidelines for different purposes:

1) Digestion and General Health:

  • Start with 1 to 2 teaspoons (5-10 mL) of apple cider vinegar diluted in a large glass of water.
  • Gradually increase to 1 to 2 tablespoons (15-30 mL) per day, if well-tolerated.

2) Blood Sugar Regulation:
2 tablespoons (30 mL) mixed with water before meals has been studied for its potential benefits in stabilizing blood sugar levels. However, consult with a healthcare professional, especially if you have diabetes.

3) Weight Loss:

  • Start with 1 tablespoon (15 mL) diluted in water before meals.
  • Some people may gradually increase to 2 tablespoons (30 mL) before meals, but it’s important to monitor how your body responds.

4) Skin Care:
For topical use, dilute 1 part apple cider vinegar with 2 parts water and apply to the skin using a cotton ball.

5) Hair Care:
Mix 1 part apple cider vinegar with 1 part water and use as a hair rinse after shampooing. Rinse thoroughly.

6) Pickling and Cooking:
Follow specific recipes, but generally, use the amount of apple cider vinegar specified in the recipe.

It’s important to note:

  • Always dilute apple cider vinegar before consumption or topical application to avoid potential side effects.
  • Use organic, unfiltered, and unpasteurized vinegar with the “mother” for the best potential benefits.
  • Monitor your body’s response and adjust the dosage as needed. If you experience any adverse effects, reduce or discontinue use.
  • If you have any underlying health conditions or are taking medications, consult with a healthcare professional before using vinegar regularly.
  • Individual tolerance and response to vinegar can vary, so it’s crucial to listen to your body and seek professional advice if you have any concerns.

Side Effects of Apple Cider Vinegar

Here are some common side effects associated with apple cider vinegar:

  1. Digestive Issues: Consuming undiluted apple cider vinegar can lead to digestive discomfort, including nausea, upset stomach, and diarrhea.
  2. Tooth Enamel Erosion: Due to its high acidity, undiluted vinegar can erode tooth enamel over time. It’s important to always dilute it and avoid direct contact with teeth.
  3. Potassium Depletion: Excessive consumption may lead to a loss of potassium, which can result in muscle weakness and irregular heart rhythms.
  4. Blood Sugar Fluctuations: While vinegar may help stabilize blood sugar levels, it can also lower them too much, especially in individuals taking medications for diabetes.
  5. Delayed Stomach Emptying: In some cases, vinegar may slow down the rate at which food leaves the stomach, potentially causing discomfort.
  6. Throat Irritation: Drinking undiluted vinegar can cause irritation and burning sensations in the throat.
  7. Skin Irritation: When applied topically, undiluted vinegar can cause skin irritation, especially in individuals with sensitive skin.
  8. Interaction with Medications: Vinegar may interact with certain medications, including those for diabetes, blood pressure, and diuretics. It’s important to consult a healthcare professional before incorporating it into your routine.
  9. Allergic Reactions: Some individuals may be allergic to components in vinegar, leading to allergic reactions such as hives or difficulty breathing.
  10. Bone Health: Some studies suggest that excessive consumption of vinegar may be associate with a lower bone density, potentially increasing the risk of fractures.
  11. Gastrointestinal Disorders: Individuals with gastrointestinal disorders like ulcers, acid reflux, or gastritis should be cautious when consuming vinegar, as it may exacerbate their condition.
  12. Reduced Mineral Absorption: Vinegar may hinder the body’s absorption of minerals like calcium and iron.


Is apple cider vinegar the same as regular vinegar?
No, vinegar is specifically made from apples, while regular vinegar can be made from various sources like grains, rice, or grapes.

How should I consume apple cider vinegar?
It is recommended to dilute vinegar with water before consumption. A common ratio is one to two tablespoons of vinegar in a large glass of water. Some people also add a touch of honey or a splash of lemon juice for flavor.

Can I use apple cider vinegar for weight loss?
While some studies suggest that apple cider vinegar may help with weight loss by promoting a feeling of fullness and reducing calorie intake. It should be use as part of a balanced diet and healthy lifestyle. There is no “magic” solution for weight loss.

Can apple cider vinegar help with digestion?
Yes, it is believe to aid digestion by increasing stomach acid production, which can assist in breaking down food.

Can I apply apple cider vinegar topically on my skin?
Yes, diluted vinegar can be use topically for various purposes, such as toning the skin, treating acne, and soothing sunburn. However, it should always be diluted to avoid irritation.

Is apple cider vinegar safe for everyone to use?
While generally considered safe for most people when used in moderation. It may not be suitable for individuals with certain medical conditions, such as gastrointestinal disorders, allergies, or those taking specific medications. It’s best to consult a healthcare professional before using it, especially in larger amounts or for medicinal purposes.

Can I cook with apple cider vinegar?
Yes, this vinegar is a versatile ingredient in cooking. It is commonly use in salad dressings, marinades, sauces, and pickling recipes.

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