Common dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoon (15–30 mL) per day mixed in a large glass of water. It's best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.
The bottom line. Apple cider vinegar can help manage blood sugar, improve symptoms of PCOS, and promote weight loss. A typical dose is 1–2 tbsp. (15–30 mL) mixed with water and taken before or after meals. Research doesn't support claims that it can improve digestion and prevent heart disease, cancer, or infection.
Vinegar is not intended to be ingested in significant amounts and can cause stomach distress resulting in nausea and vomiting. If ingested by someone who has stomach ulcers, vinegar can worsen the symptoms instead of helping.
No! Taking a shot of vinegar alone is an acidic blast that can harm the enamel of your teeth and even damage your esophagus and lungs. The key is to dilute the vinegar in water. Here are some other common mistakes to avoid when taking apple cider vinegar.
Common dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoon (15–30 mL) per day mixed in a large glass of water. It's best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.
ACV is generally safe when consumed in moderation — no more than 1 to 2 tablespoons (tbsp) daily. But drinking excessive amounts of ACV can decrease potassium to hazardous levels. ACV may interact with some medications (including diuretics, laxatives, and certain medications for diabetes and heart disease).
It helps support good digestion and our immune systems.
Studies show that fermented foods, like vinegar, inhibit the enzymes that help you digest starch, leaving enough starch to feed and encourage the growth of healthy gut bacteria--which is what you want (think better digestion and stronger immune systems).
Vinegar contains polyphenols, plant chemicals that have an antioxidant effect that may protect cells from oxidative stress, a possible stimulator of tumor growth. Cell and mouse studies suggest that vinegar may prevent the growth of cancer cells or cause tumor cells to die.
Your body needs acids to create the desired PH balance. If you crave vinegar, it may be due to low acid levels in your digestive system. When you crave pickles or anything sour, it could be your body telling you that it needs more acid. Giving in and enjoying a pickled item may satisfy this craving.
Drinking apple cider vinegar before meals or right before bedtime may benefit your blood sugar levels the most. For example, one study in people with type 2 diabetes found that taking 2 tablespoons (30 ml) of apple cider vinegar at bedtime for 2 days reduced fasting blood sugar levels by up to 6% ( 7 ).
A Word of Caution
Although white vinegar is generally safe, too much of a good thing could prove harmful. Consumption of too much vinegar may exacerbate symptoms of inflammatory conditions in the upper gastrointestinal (GI) tract such as heartburn or indigestion.
It is recommended to take it no more than twice a day to prevent side effects such as nausea and erosion of tooth enamel. Apple cider vinegar appears to be safe, as long as you don't take it in excessive amounts.
Based on a study published by the American Chemical Institute, scientists suggested that vinegar could improve cognitive function and could slow down dementia. It's the acetic acid found in vinegar that we need to thank for this.
Balsamic vinegar
This is one of the healthiest and most nutritious varieties of vinegar. Also, the antioxidants available in this vinegar are known to lower chances of heart disease and cancer.
ACV is good for women as it alleviates bloating, cramping, and irritability associated with PMS or periods.
It can lower cholesterol and improve heart health.
An observational study from Harvard showed women who ate salad dressings with vinegar had a reduced risk of heart disease. Research from animal studies suggest apple cider vinegar can also help lower cholesterol, triglyceride levels and blood pressure.
In the present day, research has shown that vinegar could have many health benefits such as managing blood sugar levels and possibly suppressing body fat. 2 It has also been suggested that vinegar can stimulate more effective fat burning.
It's anti-microbial and kills the bacteria which thrive in your mouth overnight and cause that nasty morning breath. Drinking apple cider vinegar first thing in the morning is also thought to have a 'detoxifying' effect on the digestive system when the stomach is empty of food.
Taking a shot of apple cider vinegar in the morning on an empty stomach is one practice that many wellness gurus claim helps you lose weight, reduce hunger, and remove toxins from your system.
Science supports the use of apple cider vinegar as a hair rinse. It could help strengthen hair and improve luster by lowering hair and scalp pH. It may also keep pesky scalp infections and itchiness at bay.
The most widely quoted study of humans is a 2009 trial of 175 people who consumed a drink containing 0, 1, or 2 tablespoons of vinegar each day. After three months, those who consumed vinegar had modest weight loss (2 to 4 pounds) and lower triglyceride levels than those who drank no vinegar.
“A glass of apple cider vinegar and water a day keeps the doctor away.” Not quite as catchy as the original saying but definitely more accurate. This is because apple cider vinegar provides a wide array of health benefits, including the fact that it can help prevent weight gain, anxiety, depression, and distress.
For example, applying undiluted vinegar to the skin for long periods can lead to burns and irritation. Regularly consuming large quantities of the vinegar, especially in an undiluted form, may cause digestive issues, damage the teeth, and affect potassium levels.
Specifically, we noted a 20–34% reduction in self-reported depression scores in participants ingesting vinegar daily for four weeks whereas slight increases in self-reported depression were noted in the control participants over the same interval (p ≤ 0.006).
Bedtime isn't an ideal time to take apple cider vinegar
People who are prone to heartburn, acid reflux or gastroesophageal reflux disease (GERD) would want to avoid consuming anything acidic at least 30 to 60 minutes before bedtime to minimize the chances of experiencing burning and discomfort.