The Pros and Cons of Taking Apple Cider Vinegar

“An apple a day keeps the doctor away,” as the old saying goes. It turns out that this may indeed be the case with the vinegar that is produced from apple cider. Apple cider vinegar has long been regarded as a household remedy for many sorts of ailments, but today studies have suggested that, when used regularly, it may indeed have the potential to benefit the human body in a wide variety of ways.

Apple cider vinegar is produced by fermenting ordinary apple cider. Yeast is added to it, which converts the juice’s sugar into alcohol; bacteria is then added which changes the alcohol into acetic acid. Apple cider vinegar contains 5-6% acetic acid; the rest is mostly water, small amounts of vitamins and minerals, and potassium. Higher-quality forms of the vinegar also contain amino acids and antioxidants. In its organic, unfiltered form, the vinegar also has “mother,” which adds proteins, enzymes, and helpful bacteria to the mix.

Due to its high acidity, it is not recommended to consume apple cider vinegar on its own. Typically, users drink it after mixing it with water or tea, or use it as a dressing on salads.

Benefits of regularly using apple cider vinegar:

In recent years, apple cider vinegar has gained a reputation for helping with weight loss. This is because taking it with meals has been shown to make subjects feel satisfied after eating less than they usually do. One study showed that taking the vinegar along with a meal rich in carbohydrates caused its subjects to consume 200-275 fewer calories over the course of a day. Another study suggested that daily use of one or two tablespoons of the vinegar daily led to a loss of 2-4 pounds in subjects over the course of three months (although other factors may have contributed as well).

Apple cider vinegar may also help regulate blood sugar levels. It reduces the process of stomach emptying after a meal and thus slows the entry of nutrients into the bloodstream, which prevents spikes in blood sugar. Some studies have also suggested that it improves insulin function and aids in the removal of glucose from the bloodstream. Four teaspoons of the vinegar taken with meals was shown to have a pronounced effect on blood sugar levels.

Some consumers have reported that drinking one or two tablespoons of apple cider vinegar before meals, especially those high in protein, improves digestion. The reason for this remains unknown, but it has been speculated that the vinegar increases stomach acidity, which aids in the absorption of protein.

Studies on animals have suggested that apple cider vinegar can reduce the risk of developing both heart disease and certain forms of cancer, slows the growth of harmful forms of bacteria, and benefits the immune system and the body’s ability to heal from wounds. This has yet to be conclusively shown to be true in humans, however.

A study on human subjects, however, did suggest a beneficial effect of apple cider vinegar on women who suffer from polycystic ovarian syndrome (PCOS). Those with PCOS have hormonal imbalances which result in irregular menstrual patterns, that can also lead to the development of ovarian cysts and insulin resistance. It was found that women with PCOS who regularly took apple cider vinegar after meals saw a marked improvement in their hormone levels and that their periods occurred with greater regularity.

Risks associated with regular consumption of apple cider vinegar:

As with any substance, however, apple cider vinegar does not come without potential drawbacks. For example, one study has suggested that regular consumption of it can lead to indigestion, and in some cases even nausea. Also, while its ability to slow down stomach emptying is useful in preventing blood sugar spikes, this same effect can also worsen gastroparesis, a condition that some diabetics suffer from in which food is kept in the stomach for too long as the result of a nerve disorder. Diabetics should therefore check with their doctors before considering using apple cider vinegar.

It is also true that acidic substances are known to cause damage to tooth enamel over time. Acetic acid may be one such substance. While no conclusive studies have yet shown a link, some evidence suggests that regular consumption of apple cider vinegar could lead to increased tooth decay. It may be possible to counteract this problem by rinsing one’s mouth out after use, but the efficacy of this remains unknown.

Highly potent acetic acid can also inflict burns on the throat and skin. While there are no known cases of throat burns resulting from the consumption of apple cider vinegar, other reports show that children who accidentally drank acetic acid have sustained throat injuries as a result. There are also known incidents in which apple cider vinegar was applied to human skin as a remedy, resulting in burns.

Lastly, although it remains an isolated case, there is a report of a woman who took 8 ounces of apple cider vinegar with water daily for six years who was eventually admitted to a hospital for critically low potassium levels. She was eventually diagnosed with osteoporosis, which is a bone disease that results in brittleness. Doctors who treated the woman believed that the vinegar caused her body to extract minerals from her bones to counteract the increased acidity of her blood. It should be noted that the amount the woman was taking was extremely high, however.

While adopting an apple cider vinegar regimen in one’s diet should not be seen as a substitute for treatments prescribed by health professionals, and the actual extent of its value for humans remains inconclusive, the evidence thus far suggests that its benefits are potentially widespread. Hopefully further research will demonstrate the truth of this old folk remedy in the not too distant future.

Photo by: Eat Well