Many of us already know that apple cider vinegar is great for a number of things. It can do a lot of good inside and outside of your body from your skin to weight loss, etc.
As a matter of fact, a few studies have suggested that apple cider vinegar may promote fullness, which can decrease calorie intake for those who suffer from obesity. In a 2022 analysis that looked at seven studies, four out of six short-term studies showed that apple cider vinegar reduced appetite.
In addition, those short-term studies that did show an appetite-suppressing effect used vinegar containing at least 24.6 millimoles per liter (mmol/L) acetic acid. Even more evidence suggesting that apple cider vinegar may slow the rate at which food leaves your stomach, which helps those with obesity.
But some of us take the healing power of apple cider vinegar a little too literally and take too much of it. Remember that age-old saying that “too much of a good thing is bad for you”? Well, it’s true with apple cider vinegar too. Take a look at what happens when you have too much of it.
Even though researchers in ACS’ Journal of Agricultural and Food Chemistry found preliminary date that the popular liquid could help fight ulcerative colitis, an inflammatory bowel disease, there is still much to learn. Even though they found that vinegar suppressed inflammation-inducing proteins while improving the gut’s bacterial makeup in mice, too much of it in humans could have a negative effect.
Because apple cider vinegar is so acidic, it could lead to throat irritation. In an extreme example, it could even lead to a burn in the esophagus. One study outlined what happened when an apple cider vinegar tablet got stuck in a woman’s throat for about half an hour: It led to pain, trouble swallowing, and possibly an injury to her esophagus. The study authors concluded that apple cider vinegar could be responsible for acid burns.
While it’s unclear how common these episodes are, many experts, including Dr. Katz and Michelle Jaelin, RD, president of Nutrition Artist in Ontario, Canada, still recommend diluting apple cider vinegar in water before drinking. “It is an acid and can damage the lining of the esophagus if taken straight like a shot,” Jaelin says.
CHECK: Apple Cider Vinegar: 13 Uses For It That Will Change Your Life
Apple cider vinegar can also have an anti-glycemic effect on blood sugar, meaning it can lower glucose levels in the bloodstream. This may benefit the management of type 2 diabetes and insulin resistance, but people with uncontrolled blood sugar levels could find its use problematic.
Blood sugar may drop to the point of diabetic hypoglycemia. This could deprive the brain of glucose, leading to seizures and loss of consciousness. If you have type 2 diabetes or insulin resistance, talk to your doctor before taking apple cider vinegar in any amount.
The body uses potassium to maintain proper functioning of the nerves and muscles. Without it, problems occur. Apple cider vinegar can adversely interact with your prescription and lead to low potassium levels. Low potassium, medically referred to as hypokalemia, can cause constipation, weakness, muscle cramps and even abnormal heart rhythms.
There is one case study where this did occur and the pattern was believed to cause osteoporosis because of the apple cider vinegar leaching minerals from the bones.
In this particular case, the amount of apple cider vinegar consumed was excessive (around 250 ml or 8.5 fl oz), which is much more than anybody should be drinking in a day. Furthermore, the patient had been consuming apple cider vinegar at that level for around 6 years.
As such, the health issues experienced aren’t likely to happen if you’re just consuming a couple of tablespoons of apple cider vinegar per day.
CHECK THIS: The 5 Times You Should NEVER Take Apple Cider Vinegar
If you have inflamed or scaly skin or a dry scalp, the low pH content in ACV may cause further irritation and in some cases has caused skin discoloration.
While many claim that ACV is good for the skin because of its pectin, beta-carotene, and vitamin C content, a USDA report confirms that it does not contain such nutrients in detectable amounts.
Too much apple cider vinegar can erode tooth enamel. The acetic acid can damage the enamel on your teeth, making them more susceptible to tooth decay. Diluting the vinegar before use can help, but it’s wise to talk to your dentist before you consume apple cider vinegar.
The effects of apple cider vinegar on teeth are particularly significant because people often consume it directly and can drink a considerable amount at a time.
For example, in one reported case a teenager was consuming a glass of apple cider vinegar (undiluted) each day, in an effort to lose weight.
That behavior resulted in significant damage to her teeth. Research has also indicated that vinegar can lead to a loss of minerals in teeth, which could contribute to tooth decay.
Now, this issue is likely to be most significant when you’re drinking apple cider vinegar straight, especially as vinegar is acidic and fairly harsh on the body.
Nevertheless, the potential side effects of apple cider vinegar on potassium levels are something to be aware of, especially if your potassium levels are likely to be low for any other reason.
For people with pre-existing kidney issues or chronic kidney disease it may be harmful:
Acidic
ACV’s high acidity can contribute to kidney stones or other kidney problems. Foods with high levels of acid have been linked to the progression of kidney failure.
Excess acid
If you have chronic kidney disease, your kidneys may not be able to process the excess acid from ACV.
While some say that ACV can help prevent kidney stones, it’s important to consult a doctor before using ACV regularly if you have kidney issues.
There are reports that overconsumption of undiluted ACV may cause bone loss. ACV might cause the leaching of calcium from bones buffering the acidity of the blood. It may also cause high acid levels that inhibit the formation of new bones.
A 1998 case study reported that a woman who drank 250 ml of ACV per day developed osteoporosis. To balance the acidity of her blood, a woman who drank 1 cup of diluted ACV every day for six years may have leached minerals from her bones.
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