Apple Cider Vinegar: A Health Supplement Guide

Can individuals take one tablespoon of apple cider vinegar daily and see its health benefits?

Apple Cider Vinegar

Apple cider vinegar is a fermented liquid made from crushed apples. The sugars in the apples are converted to alcohol by yeast and then to acetic acid by bacteria, resulting in a sour-tasting liquid used in cooking and as a health supplement. Research suggests that consuming one tablespoon diluted in 8 ounces of water may offer various potential health benefits. (University of Texas MD Anderson Cancer Center, 2024)

Daily Consumption

A study found that drinking one tablespoon is enough to provide health benefits (Samad A, Azlan A, Ismail A. 2016)

Digestion

• Acetic acid may help improve digestion and promote a healthy gut environment.

Weight Management

• It may help increase feelings of fullness, potentially reducing overall calorie intake.

Blood Sugar Regulation

• Some studies suggest it can improve insulin sensitivity and help manage blood sugar levels.

Antimicrobial

• The vinegar possesses antimicrobial effects that may help fight off harmful bacteria.

Heart Health

• Research indicates it might lower cholesterol and triglycerides or fats in the blood.

Skin Benefits

• It may help balance skin pH and reduce acne when used in topically diluted form.

Safe Limit

• Do not exceed two tablespoons daily to avoid side effects such as digestive discomfort. (MedlinePlus, 2024)

The recommended consumption time varies, but the consensus is to drink it before or during mealtime.

Safely Diluting

Apple cider vinegar is considered safe when consumed in small quantities. However, it should not be drunk straight. It is recommended that it be diluted in water before drinking. Each tablespoon should be diluted in 8 ounces of water. Ways to incorporate into your diet include: (University of Texas MD Anderson Cancer Center, 2024)

• Add it to dishes when cooking
• Salad dressings
• Marinades
• Sauces
• Pickling

Risks and Side Effects

Apple cider vinegar is a supplement that should not replace prescribed medications or be used to cure any condition. One of the most significant considerations is its interactions with other substances that can alter the effects of one or more substances. Medications that can interact include: (MedlinePlus, 2024)

Insulin

• Insulin regulates blood sugar levels.
• Apple cider vinegar can decrease potassium levels.
• Combined, they can cause potassium levels to be too low, affecting nerve and muscle function, including the heart.

Antidiabetic Meds

• Both antidiabetic medications and apple cider vinegar lower blood sugar levels.
• Taking these two together can cause unsafe blood sugar levels.

Diuretic Meds

• Both apple cider vinegar and diuretic medications lower potassium levels.
• These medications can cause potassium levels to drop too low when taken together.

Digoxin Heart Medication

• Apple cider vinegar can lower potassium levels, increasing digoxin’s side effects.

Other side effects can include: (University of Texas MD Anderson Cancer Center, 2024)

• Upset stomach
• Esophagus irritation
• Tooth enamel erosion

In addition, individuals with kidney conditions may be unable to handle the excess acid from the vinegar. (University of Chicago Medicine, 2018)

Injury Medical Chiropractic & Functional Medicine Clinic

Always contact a healthcare provider before starting a new supplement to ensure it is safe for the individual and their health. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Healthy Diet and Chiropractic

References

University of Texas, MD Anderson Cancer Center. (2024). What are the health benefits of apple cider vinegar? https://www.mdanderson.org/cancerwise/what-are-the-health-benefits-of-apple-cider-vinegar.h00-159696756.html

Samad A, Azlan A, Ismail A. (2016). Therapeutic effects of vinegar: a review. Current Opinion in Food Science, 8, 56-61. https://doi.org/https://doi.org/10.1016/j.cofs.2016.03.001

National Library of Medicine. MedlinePlus. (2024). Apple cider vinegar. Retrieved from https://medlineplus.gov/druginfo/natural/816.html

University of Chicago Medicine. (2018). Debunking the health benefits of apple cider vinegar. https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/debunking-the-health-benefits-of-apple-cider-vinegar