Side Effects of Apple Cider Vinegar: Apple cider vinegar is a fermented liquid derived from crushed apples and yeast, commonly used in both cooking and traditional medicine.
However, prolonged or excessive use of apple cider vinegar can lead to various health problems, including tooth enamel erosion and digestive issues.
To minimize these risks, limit your intake to no more than 15 milliliters per day and discontinue use if you experience any negative effects. Always consult with a healthcare provider to determine if apple cider vinegar is suitable for you.
What is Apple Cider Vinegar?
Apple cider vinegar is a fermented liquid derived from crushed apples and yeast. The fermentation process generates acetic acid, which is thought to be responsible for many of its purported benefits. This vinegar is believed to possess antioxidant, antiviral, and antimicrobial properties. However, its acidic nature can also give rise to various health concerns.
Side Effects of Apple Cider Vinegar
Apple cider vinegar is a well-known supplement, but it can have potential side effects, ranging from mild to severe. Typically, small amounts are generally well tolerated, but larger doses are more likely to lead to adverse effects.
Here are some of the side effects that have been reported with the use of apple cider vinegar.
1. Reduced Potassium Levels
Excessive and prolonged use of apple cider vinegar can lead to decreased potassium levels. Low potassium, or hypokalemia, can disrupt the heart and nervous system’s electrical activity, potentially causing signaling problems. Although hypokalemia may sometimes be asymptomatic, it can also lead to muscle cramps, fatigue, and, in severe cases, paralysis.
2. Bone Deterioration
There are anecdotal reports linking excessive apple cider vinegar consumption with bone loss. A 1998 study described a case where a patient, who drank 8 ounces of diluted apple cider vinegar daily for six years, developed low potassium levels and was diagnosed with osteoporosis, an uncommon condition for someone as young as 28 years old. Osteoporosis causes bones to become weak and brittle, leading to joint and back pain, frequent fractures, and a reduction in height or a stooped posture.
Further research is needed to definitively determine whether excessive apple cider vinegar consumption can contribute to bone loss.
3. Digestive Issues
Although apple cider vinegar is frequently used to support digestion, excessive consumption can lead to adverse effects such as stomach irritation or digestive discomfort. A 2021 review of nine studies on apple cider vinegar found that only two reported side effects like stomach burning. However, persistent indigestion can become severe and should be avoided by moderating intake.
4. Tooth Erosion
Extended exposure to apple cider vinegar can lead to tooth erosion. Daily consumption increases the risk of this condition due to the vinegar’s acidity. Even when diluted—such as mixing 2 tablespoons in a cup of water—the risk of tooth erosion remains if used regularly. Eroded teeth may appear yellow or translucent, and front teeth may seem shorter. Individuals with tooth erosion may also experience heightened sensitivity to hot and cold, along with cracking, chipping, and general tooth pain. Tooth erosion is permanent and cannot be reversed.
To prevent tooth erosion, consider using apple cider vinegar less frequently, such as every other day or a few times a week, rather than daily.
5. Throat Irritation
In rare instances, excessive consumption of apple cider vinegar may cause throat irritation or, in extreme cases, esophageal damage, particularly in children. This adverse effect is attributed to the high acidity of the vinegar. Such incidents have been noted when the vinegar is misused, such as being consumed inappropriately as a cleaner or detergent, as reported in a 1994 study of 98 patients.
6. Chemical Burns
The acidity of apple cider vinegar can also lead to chemical burns if highly concentrated solutions are applied directly to the skin. Reactions can vary based on individual sensitivity and the vinegar’s concentration. Symptoms of chemical burns may include redness, irritation, or, in severe cases, blisters. Fortunately, most chemical burns from vinegar are minor and do not result in significant skin damage.
What Are the Safe Ways to Use Apple Cider Vinegar?
To safely use apple cider vinegar internally, you can dilute it in water and drink it, incorporate it into foods and recipes, or opt for a supplement. It can also be applied topically to the skin.
Apple cider vinegar is available in both filtered and unfiltered forms. The primary distinction is that unfiltered vinegar contains a substance known as the “mother.” Although research on its benefits is mixed, the mother is thought to include probiotics, which are beneficial bacteria for gut health.
There isn’t a universally recommended dosage for apple cider vinegar. However, research indicates that the most significant benefits are typically observed with a daily intake of 15 milliliters or less over a period of at least eight weeks. To determine the appropriate dosage for your needs, consult with your healthcare provider.
Apple cider vinegar supplements come in various forms, including gummies, capsules, and tablets. It’s important to check the nutrition label, as some of these supplements may also contain added vitamins, minerals, and other ingredients.
Unless advised otherwise by your healthcare provider, adhere to the dosage instructions provided on the supplement label. Avoid exceeding the recommended amount of apple cider vinegar, as higher doses can lead to adverse effects.
Safety Considerations
Apple cider vinegar is generally safe when taken in moderate amounts over a short period. However, using it in large quantities or for extended durations may pose risks.
The safety of apple cider vinegar during pregnancy or breastfeeding is not well established. Therefore, individuals who are pregnant or nursing should limit their intake to the amounts typically found in food.
Apple cider vinegar is generally considered safe for children when used in recommended amounts. However, parents should ensure it is kept out of reach to avoid accidental ingestion.
Individuals with low potassium levels should steer clear of apple cider vinegar, as it may further reduce potassium levels.
Takeaway
Apple cider vinegar has been a popular remedy for many years, but it carries risks if used excessively or in high concentrations over long periods. Potential side effects include digestive issues and tooth erosion, among others.
Before using apple cider vinegar for health purposes, consult your healthcare provider to ensure it is suitable for your needs.
Commonly Asked Questions
Is Apple Cider Vinegar Suitable for Everyone?
Apple cider vinegar may benefit some individuals, but it may not be suitable for others. Pregnant or breastfeeding individuals, those on certain medications, or people with low potassium levels might experience adverse effects from apple cider vinegar. If you’re uncertain about whether apple cider vinegar is appropriate for you, it’s best to consult with your healthcare provider.
Is Vinegar a Strong Acid?
All types of vinegar, including apple cider vinegar, are highly acidic. On the pH scale, apple cider vinegar ranges from 2 to 3, with 1 representing the highest acidity. Due to its high acidity, excessive use of apple cider vinegar can cause issues such as chemical burns and tooth erosion.
What Are the Negative Effects of Apple Cider Vinegar?
Potential side effects of apple cider vinegar include digestive problems, tooth erosion, and interactions with certain medications and supplements. If you notice any adverse effects, seek advice from a healthcare professional immediately.
