Apple Cider Vinegar: Uses, Side Effects and Dosage

Apple cider vinegar is one of the most common staples you can find in households today. It contains apple juice as the primary ingredient, which is converted into alcohol with the addition of yeast. Though it has a strong smell and a sour taste, apple cider vinegar uses in salads, cooking and baking. Since it has a high acid content, do not drink it as it is. If you swallow this vinegar by itself, it may erode the enamel of your teeth or cause heartburn.

Apple cider vinegar is good for skin and hair growth as well. When it comes to dosage, you can consume it by mixing 1-2 teaspoons of it in water. This helps in reducing its acidity. You should have it at least 30 minutes before bedtime so that there is no risk of acid reflux or indigestion. Otherwise, mornings are the best time to have this drink. To understand more about apple cider vinegar uses and benefits, read on.

Apple Cider Vinegar Uses

Minimizes Blood Sugar Levels

Having apple cider vinegar may help in lowering your blood glucose level. [1]Research confirms that vinegar is effective in reducing hyperglycemia and hyperlipidemia [2]. It also increases your sensitivity towards insulin. This helps reduce your blood sugar. It is ideal to drink it before having your meals or right before you sleep.

Eliminates Harmful Bacteria

Apple cider vinegar contains antifungal and antimicrobial properties due to the presence of acetic acid. It has the potential to kill harmful pathogens, especially bacteria that causes infections. One example of this is bacteria Helicobacter pylori, which causes bad breath.

Bacteria cannot survive in an acidic environment. So, gargling 2 tablespoons of apple cider vinegar with a cup of warm water may promote good oral hygiene. It is also effective in eliminating bacteria that causes skin and intestinal functions. Since it can do away with these pathogens, you can use this vinegar for disinfecting and cleaning as well. By using it as a food preservative, you can prevent bacteria from spoiling food.

Helps in Weight Loss

With regular consumption of apple cider vinegar, weight loss may be possible. According to a study, those who had consumed it lost weight when compared to the control group [3]. Weight loss happens because of the presence of acetic acid in vinegar. It is effective in:

• slowing digestion
• suppressing appetite
• increasing metabolism

Having this vinegar along with a high-carb meal resulted in satiety that led to reduced calorie consumption during the day, as per a study [4].

Improves Skin Health

Be it dry skin or eczema, apple vinegar is something you can rely on! The presence of antibacterial properties in it prevents bacteria from causing skin infections. Since your skin has an acidic nature, using this vinegar helps in rebalancing the pH of your skin. This way your skin acts as an effective barrier against bacterial attacks. You may also use it as a toner in diluted form to reduce spots on the skin. Take care not to apply an undiluted form of this vinegar on your skin as it may cause burns.

Adds Shine to Your Hair

To grow hair faster, you can mix one part of apple cider vinegar with one part of water and pour it on your hair. Leave it on your hair for a few minutes and then rinse it off. If your skin is sensitive, apply a weaker dilution on your hair. Even a scalp massage with the diluted solution stops fungal growth so apple cider vinegar uses to reduce dandruff too.

Reduces Digestion Issues

You can use apple cider vinegar to improve digestive problems like:

• irregular bowel movements
• heartburn

Lowers the Risk of Heart Disease

Apple Cider Vinegar can aid in lowering triglyceride and cholesterol levels, which are known to raise the danger of heart disease when they are too high. Apple Cider Vinegar contains a lot of alpha-linolenic acids, which have also been discovered to lower the risk of heart disease. Additionally, it has been demonstrated that vinegar lowers blood pressure in hypertensive rats, which is encouraging given that high blood pressure is connected to cardiovascular disease and a higher mortality rate.

So, if you're worried about your heart health, you might want to think about including Apple Cider Vinegar in your diet.

Boost Your Probiotic Consumption

These days, probiotics are highly popular, and for a good reason.

According to Jay Goodbinder, DC, the founder of The Epigenetics Healing Center, "You can think about probiotics as the cultured bacteria that your body requires to control your digestive tract and other organs." "No matter how little, probiotic-focused dietary changes can help you have more energy, keep your GI system regular, and enhance your overall quality of life."

Research indicates that ACV is an excellent source of probiotics.

Reduces the Level of Cholesterol

Is apple cider vinegar good for lowering cholesterol? Consuming apple cider vinegar may lower triglycerides and total cholesterol, according to two small studies conducted in 2018 and 2012. This finding was supported by animal research. Similar cholesterol-lowering effects of ACV were seen in rats. Furthermore, it doesn't even seem to take that long for it to start working—the majority of the research was conducted in a few months.

Even though an additional investigation is required to determine whether these findings apply to a larger population, it's reasonable to suggest that ACV might be a suitable supplemental treatment for high cholesterol. This does not imply that you can skip taking your prescribed statins. It's always a good idea to consult with your doctor about the best course of treatment for you and whether ACV is a good option.

Side Effects of Apple Cider Vinegar

The risks associated with using apple cider vinegar, particularly those that can arise from regular use, should be discussed along with any potential health advantages.

According to Dr. Gillaspy, apple cider vinegar is acidic, which might harm dental enamel. Therefore, it is beneficial to sip it with a straw, dilute it with water, or rinse your mouth out with water after taking it.

Consuming apple cider vinegar can cause tooth erosion. However, there are additional adverse effects of apple cider vinegar to take into account, such as:

• Esophageal damage
• Stomach emptying is delayed (which may lead to nausea, vomiting, and bloating)
• According to studies, low potassium levels, known as hypokalemia, have been linked to disturbances in the body's electrolyte and acid-base balance brought on by consuming high amounts of Apple Cider vinegar over time.
• Bone deterioration (which may be influenced by potassium levels)
• Chemical burns
• Drug interactions (like with all natural medicines, there is always a chance for drug interactions; as a result, you should discuss anything you regularly take with your doctor first)[1]

Apple Cider Vinegar Dosage

The amount of apple cider vinegar to take varies depending on who you ask, and there is no standard dosage for it.

According to Harvard Health Publishing, one can consume 1 to 2 teaspoons of diluted apple cider vinegar before or during meals. On the other hand, the University of Washington advises keeping a limit of 1-2 tbsp at a time if you're consuming apple cider vinegar as a supplement (by the spoonful, as a shot).

As previously stated, the component is also utilized in topical creams and can be found in tablet form; dosing information can be found on the packaging.

There is no assurance that apple cider vinegar will positively impact your health or your ability to lose weight, no matter how much you consume. In other words, additional investigation is required.[5]

How To Use Apple Cider Vinegar For Your Health

Try consuming a small amount, approximately a teaspoon, on an empty stomach first thing in the morning to aid with weight loss. If you have reflux, try taking the same quantity after a meal to help regulate your blood sugar[1]. Alternatively, you can achieve the same result by adding Apple Cider vinegar directly to your dish as a marinade or dressing.[5]

Have it before you sleep at night and feel refreshed the next morning. This is one of the best home remedies for all types of problems related to your digestion. The acetic acid present in apple cider vinegar helps in reducing stomach bloating.

Even though apple cider vinegar has many benefits, it is better not to have it in excess. In case you face issues after consuming it, you can talk to top nutritionists on Bajaj Finserv Health. Book an online doctor appointment with a specialist close to you and address your queries at the earliest. Resolve stomach ailments at the right time while you enjoy using apple cider vinegar!