Is Apple Cider Vinegar Really Good for You? (2024)

Apple cider vinegar is a type of fermented juice made from crushed apples and yeast. It is commonly used in cooking, but it has also traditionally been used for medicinal purposes. But the vinegar doesn't come without side effects. When used over extended periods or in large amounts, it can create health issues, ranging from tooth erosion to indigestion.

To avoid these side effects, it's important to consume no more than 15 milliliters of apple cider vinegar daily, and immediately stop if you begin to notice any adverse effects. You should always contact your healthcare professional with concerns and to find out whether apple cider vinegar is right for you.

What Is Apple Cider Vinegar?

Apple cider vinegar is a type of fermented juice made from crushed apples and yeast. Making apple cider vinegar leads to the formation ofaceticacid. Acetic acid is thought to be the cause of many potential benefits of apple cider vinegar. It is believed to have antioxidant, antiviral, and antimicrobial capabilities.That acidity can also cause some health concerns.

Side Effects of Apple Cider Vinegar

Apple cider vinegar may be a popular supplement, but, as with most other supplements, using it comes with possible side effects. Side effects associated with apple cider vinegar may be mild or severe.

In general, apple cider vinegar is usually well tolerated in small doses. Large doses are more likely to cause side effects.

These side effects have been reported from using apple cider vinegar.

1. Lower Potassium Levels

When used in large quantities over a long period of time, apple cider vinegar can decrease your potassium levels. Low potassium levels (hypokalemia) pose a risk to the heart's and nervous system's electrical systems, causing signaling issues. Sometimes hypokalemia has no obvious symptoms, but other times it can result in muscle cramps, fatigue, and even Paralysis, among other issues.

2. Bone Loss

There is anecdotal evidence that suggests a possible correlation between the overconsumption of apple cider vinegar and bone loss. In 1998, a paper was published detailing health issues found in a patient who had consumed 8 ounces of apple cider vinegar diluted with waterevery day over the span of six years. She was found to have low potassium levels and was diagnosed with osteoporosis, a rareity in someone as young as the 28-year-old.

Osteoporosis weakens and thins bones, resulting in joint pain, back pain, easily experiencing bone fractures, and height loss or stooping.

More research is needed to truly understand if overconsumption of apple cider vinegar might result in bone loss.

3. Digestive Problems

Even though apple cider vinegar is often used to aid digestion, consuming too much can have the opposite effect, resulting in stomach burning or digestive intolerance. In a 2021 review of nine studies on the vinegar, only two reported side effects, like stomach burning. That said, indigestion can become painful over time or in extreme cases and is best avoided.

4. Tooth Erosion

When teeth come into contact with apple cider vinegar for long periods of time, one side effect is tooth erosion. Consuming apple cider vinegar daily increases the chances of tooth erosion. Tooth erosion is caused by the acidity of the vinegar. Even diluting 2 tablespoons of vinegar in a cup of water can still lead to tooth wear if consumed daily.

When teeth become eroded, they can appear yellow or transparent, and front teeth look shorter than normal. People dealing with tooth erosion also often face increased heat and cold sensitivity, cracking, denting, and chipping of their teeth, and overall tooth pain. Tooth erosion is irreversible.

Try using apple cider vinegar every other day or every few days instead of every day to avoid tooth erosion.

5. Throat Burns

In extreme cases, some people might experience the rare side effect of apple cider vinegar burning their throat, or in some cases, scarring of the esophagus in children. This is due to its high acidity and has only been experienced when used incorrectly, such as consuming it as part of a cleaner or detergent, as found in a 1994 retrospective analysis of 98 patients.

6. Chemical Burns

Another side effect, also due to the acidity of apple cider vinegar, is chemical burning. Chemical burns can result when very strong concentrations of the vinegar are applied to the skin, but reactions can vary depending on the person's sensitivity and the concentration of the vinegar.

Symptoms of a chemical burn might include redness and irritation or blisters in extreme cases. Luckily, most chemical burns don't cause major skin damage.

How Do I Take Apple Cider Vinegar Safely?

To use apple cider vinegar internally, you can drink diluted apple cider vinegar, add apple cider vinegar to various foods and recipes, or take a supplement. You can also use it topically (on your skin).

In its liquid form, apple cider vinegar comes filtered or unfiltered. The main difference is that unfiltered apple cider vinegar still contains a substance called the "mother." While research is conflicting, the mother is believed to contain probiotics, which are good bacteria for your gut.

There's not necessarily a recommended dose for taking apple cider vinegar. However, one scientific study found that the greatest benefits were seen at a dose of 15 milliliters or less a day for at least eight weeks. To find the right dose for you, speak with your healthcare provider.

Apple cider vinegar supplements may be gummies, capsules, or tablets. Be sure to read the nutrition label, as some apple cider vinegar supplements contain additional vitamins, minerals, and other ingredients.

Unless told otherwise by your healthcare provider, follow the dosage directions listed on the supplement label. Never take more apple cider vinegar than instructed, as doing so can cause side effects.

Precautions

Apple cider vinegar is considered safe when consumed in small amounts for a short period. However, apple cider vinegar may not be safe if consumed long term or in large doses.

It is unknown if apple cider vinegar is safe to use during pregnancy or lactation. Therefore, people who are pregnant or breastfeeding should consume no more than what's in food amounts.

Apple cider vinegar is believed to be safe for children, but parents should take precautions and only provide recommended doses. Keep apple cider vinegar out of the reach of small children to prevent accidental overconsumption.

People with low potassium should avoid using apple cider vinegar as it may lower potassium levels further.

Summary

Apple cider vinegar is a popular product that has been used for many years, but when used for a long amount of time or in large dosages—or when dealing with a highly concentrated form of the vinegar—there are risks.

Apple cider vinegar's side effects range from indigestion to tooth erosion, and more.

If you’re considering using apple cider vinegar for any health purpose, speak with your healthcare provider to determine if it’s right for you.