Drinking apple cider vinegar (ACV) every day has gained popularity

Drinking apple cider vinegar (ACV) every day has gained popularity due to claims about its health benefits. While some research supports these claims, it’s essential to approach daily consumption with caution, as it can also have downsides. Here’s what may happen to your body if you include apple cider vinegar in your daily routine:

1. Improved Digestion

• What happens: Apple cider vinegar contains acetic acid, which can help increase stomach acidity. This may improve digestion by aiding in the breakdown of food, especially proteins.
• Potential benefit: Some people report less bloating or indigestion after taking ACV before meals. Additionally, it may promote the growth of beneficial gut bacteria.

2. Better Blood Sugar Control

• What happens: ACV can help lower blood sugar levels by improving insulin sensitivity, particularly after eating carbohydrate-heavy meals. The acetic acid in ACV slows the digestion of starches, reducing the rise in blood sugar levels.
• Potential benefit: For individuals with insulin resistance or prediabetes, daily ACV consumption may help manage blood sugar spikes. Some studies suggest that consuming vinegar before meals can reduce post-meal glucose levels by up to 34%.

3. Weight Loss Support

• What happens: Drinking apple cider vinegar may help with weight management by increasing feelings of fullness, which could lead to reduced calorie intake.
• Potential benefit: ACV’s effect on appetite suppression and fat metabolism could lead to gradual weight loss. In one study, participants who consumed vinegar daily lost modest amounts of weight over a 12-week period.

4. Improved Cholesterol and Heart Health

• What happens: Some animal studies suggest that ACV may lower LDL (bad) cholesterol and triglycerides while increasing HDL (good) cholesterol.
• Potential benefit: These changes in cholesterol levels could reduce the risk of heart disease. However, human studies are limited, so this benefit isn’t fully established in people.

5. Enhanced Skin Health

• What happens: Apple cider vinegar’s antibacterial and antifungal properties can help maintain skin health by balancing the skin’s pH and fighting harmful bacteria.
• Potential benefit: Drinking ACV might help with skin conditions like acne due to its potential detoxifying effects on the body. Some people also use diluted ACV topically as a toner for clearer skin.

6. Potential to Fight Infections

• What happens: ACV has antimicrobial properties, which may help kill harmful bacteria and pathogens. Historically, it’s been used to clean wounds and disinfect.
• Potential benefit: Consuming apple cider vinegar daily may enhance your body’s ability to fight off minor infections. It can also be used as a natural remedy for sore throats, as it can help kill bacteria that cause throat infections.

Possible Side Effects of Drinking ACV Every Day

While apple cider vinegar may offer some health benefits, daily consumption can also have negative effects if not done carefully:

1. Erosion of Tooth Enamel

• What happens: The high acidity of ACV can erode tooth enamel over time if consumed undiluted or in large amounts.
• How to prevent: To protect your teeth, dilute ACV in water (1-2 tablespoons per 8 oz of water) and drink it through a straw. Rinse your mouth with water afterward to neutralize the acidity.

2. Digestive Issues

• What happens: While ACV may improve digestion for some, it can cause gastrointestinal discomfort, nausea, or worsen heartburn in others, especially if consumed in excess.
• How to prevent: Start with small amounts (1 teaspoon) and gradually increase to assess your tolerance. Always dilute it in water to reduce stomach irritation.

3. Decreased Potassium Levels

• What happens: Some studies suggest that regular ACV consumption can lower potassium levels in the body, leading to muscle weakness or cramps.
• How to prevent: Be mindful of potassium-rich foods in your diet (e.g., bananas, spinach, sweet potatoes) and avoid excessive ACV intake if you have a history of low potassium.

4. Delayed Stomach Emptying

• What happens: ACV can slow the rate at which food leaves the stomach, which might help with blood sugar control but could also lead to feelings of nausea or indigestion.
• How to prevent: If you notice this issue, reduce your intake or discontinue use. People with gastroparesis (delayed stomach emptying) should avoid daily consumption of ACV.

5. Interactions with Medications

• What happens: Apple cider vinegar can interfere with certain medications, including insulin, diuretics, and medications that lower potassium levels.
• How to prevent: If you’re on prescription medications, especially for diabetes or heart conditions, consult your doctor before adding ACV to your daily regimen.

How to Incorporate ACV Safely

If you decide to consume apple cider vinegar daily, follow these guidelines to minimize risks and maximize potential benefits:

• Dilute It: Always dilute 1-2 tablespoons of ACV in a large glass of water to reduce acidity.
• Drink Before Meals: Consuming ACV 20-30 minutes before meals may help improve digestion and blood sugar control.
• Use a Straw: Drinking through a straw can help prevent tooth enamel erosion by limiting the contact of the vinegar with your teeth.
• Rinse Your Mouth: After drinking ACV, rinse your mouth with water (but don’t brush immediately afterward, as the enamel may be softened by the acid).

Summary

Drinking apple cider vinegar every day can lead to improved digestion, better blood sugar control, potential weight loss, and enhanced heart health. However, it’s important to be cautious about tooth enamel erosion, digestive upset, and interactions with medications. By diluting ACV, consuming it mindfully, and starting with small amounts, you can reap the benefits while minimizing potential downsides.