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Health & Nutrition
Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

Apple Cider Vinegar: Benefits, Daily Dosage, How To Use & Side Effects

Apple cider vinegar, also known as ACV, is a popular home remedy that has been used for centuries for various health concerns, ranging from digestion problems to skin health. Its active component, acetic acid, has been shown to have multiple health benefits, including blood sugar regulation, weight management, and improved gut health. While there isn't an established daily dosage for apple cider vinegar, most studies suggest 1-2 tablespoons per day is safe for most people. However, it should be diluted before consumption due to its acidity, which can cause adverse effects.



What is apple cider vinegar?


Apple cider vinegar is a type of vinegar made from fermented apple juice. To make ACV, apples are crushed and combined with yeast to convert their sugar into alcohol. Then, bacteria are added to ferment the alcohol into acetic acid. It's this acetic acid that gives vinegar its distinctive sour taste and strong odor.

Raw, unfiltered apple cider vinegar contains a substance known as "the mother," which consists of strands of proteins, enzymes, and beneficial bacteria. The mother is believed to have numerous health benefits and is usually left in the highest quality versions of ACV.




The health benefits of apple cider vinegar

1. Regulates blood sugar levels



Several studies have shown that apple cider vinegar can help regulate blood sugar levels. It can improve insulin sensitivity during a high-carb meal and significantly lower blood sugar and insulin response.

Specifically, a randomized controlled trial found that participants who consumed two teaspoons of vinegar around mealtime saw a 20% decrease in their post-meal blood glucose levels [1].

This makes ACV a useful tool for those with type 2 diabetes or those trying to keep their blood sugar levels stable. [2] [3]



2. Aids weight loss



Cravings can get in the way of your weight loss goals; luckily, apple cider vinegar has long been used as a natural appetite suppressant. Research shows that ingesting vinegar can significantly reduce appetite [4]

One study leads to a 16% decrease in calorie consumption throughout the day, positively affecting weight over time [5].

It may also boost metabolism and reduce fat storage, making it a beneficial supplement for weight management. [6]



3. Improves digestion



Anecdotal evidence suggests that pple cider vinegar can help with digestion by reducing acid reflux and symptoms of indigestion When apple cider vinegar is raw and unfiltered, it contains “the mother” which is rich in probiotics and prebiotics, which are beneficial for gut health. [7]



4. Boosts immunity



The mother in raw, unfiltered apple cider vinegar contains probiotics and other beneficial compounds that can enhance immune system function. Moreover, ACV has antifungal and antibacterial properties that can fight off pathogens. [8]




What is the right apple cider vinegar dosage?


There isn't a universally recommended daily dosage for apple cider vinegar, but most studies suggest 1-2 tablespoons (15-30 ml) per day is safe for most people. It's important to dilute ACV in water or another liquid as its acidity can erode tooth enamel and cause discomfort in the digestive system.




How to use apple cider vinegar


ACV can be consumed in a variety of ways. The liquid can be diluted in water and consumed before meals, added to salad dressings, or used in marinades for meat and poultry. It's important to start with small doses and gradually increase as your body gets accustomed to it.

Or if you’re not a fan of the unpleasant taste or smell, you can try Apple Cider Vinegar Gummies or capsules! 




What are the side effects of apple cider vinegar?


While apple cider vinegar is generally safe for most people, excessive consumption of liquid ACV can lead to side effects like digestive discomfort, tooth enamel erosion, throat irritation, and lowered potassium levels. This is another reason why Apple Cider Vinegar Capsules or Gummies can be the superior choice. 

If you do consume liquid ACV it's important to dilute it before consumption and not exceed the recommended dosage. It's also advised to rinse your mouth after consuming ACV to protect your teeth. 




Key Points


  • Apple cider vinegar is used for blood sugar regulation, weight management, and improved digestion.

  • Its main component, acetic acid, offers numerous health benefits backed by research.

  • Liquid apple cider vinegar should always be diluted before consumption and a typical daily dosage ranges from 1 to 2 tablespoons.

  • Apple cider vinegar gummies and capsules are a great option for those looking to avoid the taste, smell and potential side effects of liquid ACV.

  • As with any supplement, it's recommended to consult with a healthcare professional before beginning regular use, especially for those with pre-existing health conditions or those taking regular medication.




Want to learn more? Keep reading:


The Awesome Benefits of Apple Cider Vinegar

What Is The Best Way To Take Apple Cider Vinegar

Apple Cider Vinegar Vs. White Vinegar: What’s The Difference?

Is There A Right Time To Take Apple Cider Vinegar?

Ditch The Liquid ACV & Try Gummies Instead

Optimize Your Weight Loss With Apple Cider Vinegar & Garcinia Cambogia



Note: This article is for informational purposes only, and not intended for use as medical advice. Always consult your healthcare provider before starting any dietary supplement.




Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
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